Simple Tips to Build Muscle for the Frequent Traveler

Frequent travelers often confront a dilemma as they check the time and see that it's too early to eat dinner and far too early to sleep. It's actually a great time to exercise, but a hotel room doesn't come with the equipment that is typically used to build muscle.

This is an ideal time to look in the mirror and see the answer standing right in front of you: your own body weight. Of course, a hotel chair and a little creativity help too, so you can continue to hone muscle while you're on the road.

Mix up your exercises

Many people have their favorite exercises. And the more you favor, the more interesting your hotel workout session is likely to be. So consider mixing up:

• Body weight bicep curls (The easiest one involves no more than lifting one leg so that it’s perpendicular to the floor.)
• Body weight tricep extensions (Start in a position similar to a push-up, but with your arms extended farther in front. Bend your elbows and slowly lower your body until your elbows touch the floor.)
• Dips
• Lunges
• Pull-ups
• Push-ups
• Squats

Try these exercises for fun

If you're looking for a new routine to keep your motivation flowing, consider this:

• Pop squats: Stand with your feet together. Jump, moving your feet apart, and land in a squat position. Jump again and bring your feet together.
• Kneeling up-downs: Start in a kneeling position. Raise one knee and put your foot on the floor. Do the same with your other knee and foot to assume a low squat position. Rise slowly and repeat.
• Push-up to side plank: Do a regular push-up, but at the top of the movement, rotate your body to the right and maintain a straight line. Then alternate sides.
• Bicycle crunches: Lie with your back on the floor. Rotate your legs as if you were riding a bicycle.

Make smart food choices

Nothing can undercut your efforts to maintain muscle tone while you're traveling more than not eating properly. It can be a challenge to make healthy food choices when you're traveling, but these tips can help:

• At breakfast, steer your search to eggs (and, better yet, egg whites).
• At dinner, visit the carving station and look for lean meats, chicken and fish. Grab a side salad, remembering that thin, clear salad dressings (containing olive oil) are usually healthier than thick ones.
• For late-night snacks, scoop up some nuts, dark chocolate chips, dried fruit or trail mix.

Looking to stick to your gym routine while you’re on the road? We’ve got you covered! Remember that Prime Travel can help you stay on track with your health and fitness goals while you travel. Use our ZIP code finder to locate one of our gyms. With more than 10,000 gyms across the United States, you can sign up for a one-week or 2 two-week pass to maintain your workout program!