How To Keep Your Strength During A Long Business Trip

Imagine being home for two months straight.

You have yourself on a dedicated workout plan and seeing excellent results when you look in the mirror. You’ve also improved your strength in the bench press and squat by over twenty pounds. You feel ecstatic!

Then your happiness starts to go away. The world comes crashing down on you because you find out that there’s a five day business trip you must go on.

“I guess I can kiss my muscles goodbye!”

That is the mindset of most people when they travel. They fear that when they go on their business trips they will have to start all over once they get back.

Do you currently have that same problem?

When travel is a frequent part of your life it becomes very easy to make up excuses for not getting in shape at all. Those traveling excuses starts a viscous cycle of either being fit and healthy or just being miserable and unhealthy.

To those who care about getting stronger, long trips feel like a death sentence to their progress.

I don’t want you to feel that way anymore! I’m here to help you with some tips on how to keep those muscles strong during long business trips.

What Is Strength?

Let’s make sure you first understand what strength is. Too many people get strength and hypertrophy (muscle building) confused. When talking about pure strength you are talking about the most weight you can lift for a certain amount of reps.

The term 1RM is short for one rep max. A 1RM is the max amount of weight you can lift for one rep.  Besides 1RM, you’ll also see 3RM or 5RM. Those are just short for your 3 rep max or 5 rep max.

When testing your strength you don’t always have to figure out your exact one rep max by only lifting super maximum heavy weight. It is much safer to choose a slightly lighter weight that you feel you can do for 3-10 reps before reaching failure.

When following that route, you can use a simple One Rep Max calculator to estimate your 1 rep max.

Here’s a great one rep max calculator

Types of Strength

There are two types of strength: Absolute strength and relative strength. Absolute strength would be the greatest amount you can lift at one time aka One Rep Max.

Relative strength is the maximum force a person is able to exert in relation to his or her body weight. If doing math it would look like this:

Relative Strength = absolute strength / bodyweight

It’s important to know the difference because as your body weight increases or decreases, you relative strength should get better not worse. If your relative strength gets worse, then you probably have too much weight (most likely fat) on your body.

Make Sure You Rest

Because of the high demand strength workouts take on the body, you need to make sure you get plenty of rest between sets. Resting anywhere between 2 – 5 minutes is good when lifting close to your maximum strength numbers.

The number of reps for strength should ideally be between 4-6 reps at an intensity that’s 70-90% of your One Rep Max.

What Are You Really Trying To Do?

Now that you know what strength really is, you now need to ask yourself if your goal is really to keep your strength, keep your muscles or just maintain your fitness progress?

It all comes down to reversibility. Reversibility simply states that your muscle will go away at half the rate it was gained.

Let’s say that you were consistently weightlifting in the gym for three months and gained 1 inch on your biceps. You then had to go on a trip in which you had absolutely no way to workout for three straight months.

How much would your muscle shrink after the trip was over?

Reversibility states that the muscle goes away at half the rate it was gained. So if it took 3 months to gain 1 inch, in 3 months you will only lose 1/2 inch.


How does that make you feel?

It’s not as bad as you thought, is it?

But remember that was for muscle size, what about strength?

It’s inevitable that if you take fa few weeks off from lifting heavy, that you will not immediately be able to lift those same heavy weights immediately. It will take a few sessions before you get back to those numbers.

If you did absolutely nothing, then yes you would be starting at ground zero. But that’s not what you are going to do from this point on!

What To Do While Traveling

Remember that something is always better than nothing. Even though strength and hypertrophy taps into two different energy systems, focusing on hypertrophy can still allow you to keep your muscle size while on long business trips.

When lifting for hypertrophy the plan is to increase the muscle size not necessarily the strength. It’s all about isolating the muscles and letting the muscle do the work in a controlled fashion. When lifting for strength your goal is simply to get that weight moving by any means necessary. The weight used during hypertrophy doesn’t matter as much.

When stuck in hotel gyms, this can be a good thing. You don’t have to worry about not having those big barbell weights because you’re going to be focusing on perfecting your technique.

While taking things slowly and focusing on your technique you’ll start discovering imbalances. Doing unilateral movements will help you identify weak points while you’re traveling. This will help out when you get back to your normal strength routine.

Now if you’re lucky enough to find a gym near your hotel, by all means go for it! If that gym has the equipment you need to do a strength focused workout, then do it!

Just be sure to set realistic expectations. If you know you will have a busy work schedule and that your diet might be slightly off then normal, go into the situation with the mentality that your job is to maintain your current strength level.

If you can come back from your trip in the same condition (or better) than you started. That’s a MAJOR WIN!!

Strength training is not a sprint, it’s a marathon! You have to think about the long term not just the short.

For those who cannot find a good gym near your hotel, I encourage you to embrace hypertrophy training so you can keep your muscle size. You will not be pushing big weights, but remember the principle of reversibility.

By doing some activity, your body will not be losing muscle or strength as fast as it would if you would be doing nothing.

Remember something is always better than nothing!

Stay strong my friends!

Quick Summary

Hypertrophy training = Make Muscles Bigger

Typical Hypertrophy Setup

  • Sets: 3-5
  • Reps 8-12
  • Short Rest (20 – 90 secs)
  • 70-80% of One Rep Max

Strength Training = Make Muscles Do More Work

Typical Strength Setup

  • Sets: 2-5
  • Reps 1-5
  • Long Rest (2 – 3 mins)
  • 80-95% of One Rep Max

The #1 Easiest Exercise You Can Do While Traveling

Raise your hand if you planned on working out during you last trip but felt too exhausted to actually exercise?

C’mon… honest!

You’re among friends here. It can happen to the best of us.

Finding a consistent exercise routine while traveling can be tough. When you’re in the comforts of your home, it’s easy to try to stick to a regular workout routine. That completely changes the moment you leave your town for a few days.

How will you be able to squat if there are no barbells?

How can you do a pull up if there’s no pull up bar at your hotel?

How are your legs going to get stronger if there is no leg press?

Wouldn’t it be magically if there was a consistent exercise routine that could stay with us no matter where we traveled?

Imagine not having to worry about playing Goldilocks & The Three Bears while searching for the same weights you were using during your normal workouts.

“This 15 pound dumbbell is too heavy, This 10 pound dumbbell is too light……This 12.5 pound dumbbell is jussst right!”

You would not have to worry about your exact treadmill statistics. The machines at your gym may say that you go at a pace of 3.7 mph but this new treadmill you’re on doesn’t quite feel the same does it?

What about your body?

No matter where you travel, the one consistent thing you will always have with you is your body. Your body is the perfect portable training machine. There’s no equipment needed when you just focus on using your body for exercise.

It’s easy to forget how functional our bodies truly are. We tend to look down upon bodyweight exercises. If it’s not some sort of gadget or object, we believe it’s not good enough to challenge our bodies. Who would want to do a bodyweight squat when a barbell back squat sounds so much cooler!

Its time to put your egos away!

I’m about to introduce you to an exercise that will get the job done no matter where you travel too!

This exercise is so easy that 99% of the people who will read this article will not even attempt to do it!

Why do we fall down?

The problem with this exercise is that it symbolizes life itself. During your diet and exercise programs there will be a mix of good and bad days. Most of the time when we encounter the rough patches of life we tend to give up. Those days are the ones we remember the most.

This exercise will make you realize that its up to you to get yourself up off the ground and get going again! You need to be the one that will push yourself to get to that next level!

It’s so Embarrassing

This exercise is so simple because it will embarrass you. Yes, it truly is embarrassing to do this exercise in front of others. Just like it’s embarrassing to walk on the beach when you had over six months to lose 10 pounds and you didn’t lose a single pound despite telling everyone how much you were exercising before the trip!

This exercise is not macho or cool enough to have an awesome name. You won’t find this on any CrossFit WOD or Muscle Fitness magazine because it’s not “real” enough for fads.

The #1 Easiest Exercise

Here’s the easiest exercise you can do while traveling. It is called Up-Downs.

All you need to do is get onto the floor. Then get yourself back up off the ground.

Complicated right?

Here’s why this is a great exercise:

  • It combines the whole body in its movement.
  • You have the upper body pushing off the ground like a push up.
  • You have your lower body pushing off the ground like a squat and/or lunge.
  • You will be testing your balance and agility when you rise off the ground and back onto your feet.

The first time I ever heard of this exercise was in this article by the great, Dan John. It seemed so simple when he said it. Who knew when I finally tried it out myself, that I discovered how much it truly worked the body out!

Imagine doing this exercise consistently while traveling. Not only are you building fitness but you are getting your body conditioned for old age.

Wouldn’t you like to be mobile and nifty when you get older?

How many of us have relatives who struggle to get up out of their seat? A person that does Up-Downs will have the strength and mobility to easily get up off the ground.

As easy as this exercise seems, it can be considered a cardio exercise. Try to do as many Up Downs as possible in five mins and tell me if you don’t find yourself sweating!

You can go up and down on one side of your body or you can utilize both sides (which I recommend) to get all areas of your body involved.

What do you have to lose?

I know I know this sounds super easy! Next time you’re in a room, why not give this exercise a try?

It’s just too simple, right?

I told you earlier, that 99% of the people reading this article wouldn’t try this exercise while traveling. Those will be the same people complaining about not having a traveling exercise to do.

Its time to think outside the box! Get moving today!

9 Warning Signs That Your Might Be A Machine Abuser

911: “911 What’s your emergency”

Caller: “It has happen again….oh….i’m so scared to talk!”

911: “Umm Ma’am what has happened?”

Caller: “Oh I’m not sure if I should say. It’ll probably only get worse if he knows I talked to you…”

911: “Ma’am there’s no need to be afraid. Just tell us the situation and we’ll send someone out there immediately to assist you”

Caller: “Ok….”

911: “What happened to you Ma’am?”

Caller: “I think I’m being abused. It’s now going on three years and I just can’t take it anymore! It started out small. Nothing major. We both were shocked the first time it happened. He quickly apologized and I thought we would get over it. But over time it’s only got worse.

The abuse seems to be happening more often these past few months! There’s a lot of pulling, jerking and loud grunting done by him! Sometimes I have to look away because it’s awful to watch. This is not the person I hope he would be when we first meet!

He thinks he’s doing something and accomplishing something but he’s not! All he has been doing is hurting this relationship! Someone has to step in and stop this now!”

911: “Ma’am, no need to worry. Help is on the way. The MAU will be there shortly to address the situation”

911: “Officer MicVinny, we got a 431 going on. Please respond?”

MicVinny: “I’m on it! ETA in 5!”

I’ve seen a lot of weird stuff in my years on the force. Every time I go down to the gym, I never know what I’m going to see. As the years have been going on it seems to be getting only worse.

What nearly starts out as a brand new relationship between a person and a machine quickly escalates into a one sided affair in which the machine is begging the person to stop.

That’s where I come in. Welcome to my world…..

Law & Order: MAU (Machine Abuse Unit) Starring MicVinny

It doesn’t matter the age. It doesn’t matter the sex. Heck it doesn’t matter the gender. You’re going to see it as soon as you walk into a gym.

With the explosion of the internet and youtube, everyone and their momma thinks they can just watch some videos or read an article and instantly they’re fitness experts.

It never works out that way!

What typically happens is that people get overly excited about their new dedication towards being healthy and fit. They come to this side of town all happy & gleeful.

They will go over to Cardio Street and hang out with the ellipticals, treadmills and bikes. That’s typically where the abuse first starts. Normally it’s nothing too drastic.

Those guys on Cardio Street can take punishments for long periods of time. The people hanging out with those machines typically just push their buttons and watch TVs as they zone out. Not much communication takes place.

Eventually the people will come to realize that they need more than Cardio Street to have a good workout. That’s when they will stroll down Free Weight Alley. Instantly they are met with resistance!

As they look upon the alley way they are greeted with a muscularly intimidating gang! Barbella, DumbBo and Benches McFly are all huddled with these muscular, fit looking men and women. The gang always like to intimate newcomers by giving them a menacing glare!

“I’m not ready for this area! Those guys are too intimidating!

Machine Valley Lane

People will typically run away from Free Weight Alley and make it towards a friendlier street called Machine Valley Lane. This is completely different from the intimidation of Free Weight Alley.

Here they see big fancy machines with pretty pictures on them. People assume they know what they are doing and avoid the warning signs.

Those poor machines never have a chance!

The machines try their best to give people warnings and advice on how to properly build a relationship with them but the newbies just don’t listen.

Due to the ease of using the machines, the newbies typically stick around for days, weeks, months are even years. This new relationship typically goes one sided.

That’s why my unit typically get’s called in. After so much time of neglect, somebody has to step in to help out the situations. Both the machines and users need us officers to rectify the situation before it gets out of control.

You Might Be A Machine Abuser If…..

As I make my way to this crime scene let me tell you some tips to see if you could be a machine abuser as well:

  1. You go to the gym 3-7 days a week but never go to the free weight area.
  2. You never read the warning labels telling you how to properly use the machine
  3. You’ve been doing the same exact machine exercise routine for over two months with the same exact weights
  4. You have no idea what full extension mean
  5. You hear loud clacking sounds when using the machine
  6. You only use the leg press and leg extension machines for your leg development
  7. You don’t know the name of the exercise you are doing on the machine
  8. You spend more than five hours a week on cardio machines and less than 1 hour lifting weights during the week
  9. You never adjust the machine’s seat to fit your correct height level

Please Use Machines For What They Were Designed For

Too many people don’t understand what machines are for at the gym. The majority of machines are designed to isolate the muscle. What that means is when you really want only one muscle to do all the work, machines work brilliantly in doing that.

An example is using the leg extension. The leg extension was designed to isolate the quadriceps. This isolation is so that only this one muscle group is doing all work. You’re extending the knee angle which is why this exercise is called leg extension.

Machines are excellent for isolation. Unfortunately the majority of the people who are at the gym are there to get stronger or lose weight. If you are only using machines to meet those goals you’re wasting your time. You would get much quicker results if you chose to do compound exercises.

What Are Compound Exercises?

Remember the gang at Free Weight Alley? Well, like most things in life, you shouldn’t judge a book by its cover!

If you would have stayed around you would have found out that those Free Weight Alley folks are some of the friendliest people in the world. Nine times out of ten, those people will help you out if you ask.

If you ever encounter negative folks, then i’m sorry that your local neighborhoods have such bad seeds. In my experience most Free Weight Alleys are filled with knowledgeable and helpful individuals who want to see you succeed.

Those people in Free Weight Alley understand the importance of compound exercise. A compound exercise works multiple muscles at once allowing you to burn more calories and get stronger faster than isolation exercises.

Here’s a classic case of compound vs. isolation.

Isolation Exercise

Leg Extension
Muscle worked: quadricep

Compound Exercise

Barbell Squat
Muscles worked: quadriceps, abs, hamstrings, glutes, calves,lower back, erector spinae, lower traps, upper traps, deltoids

As you can see the barbell squat is pretty much a full body movement. The emphasis is on your legs but the rest of your body has to get in on the action to stabilize the barbell resting on your shoulders. That equates to more muscle growth, strength, toned muscles, mobility, flexibility and a cardio session as well.

If you don’t believe squats are a great cardio exercise, try to do 10 reps in a row with 30 secs rest before your next set. That my friend is called conditioning!

Arrived At the Scene

Take it from this vet. I’ve been on the force for way too long. I feel sorry for these poor machines. They don’t ask for it. All they want to do is help people reach their goals.

Now that I’ve given you some advice, please make sure that the next machine you’re on doesn’t have to call the MAU to knock some sense into you!

The Biggest Mistake You’re Making When Starting A New Diet & Exercise Plan

Meet Larry.

Larry is a 32 year old software developer with a wife (Amanda) and two kids. During the past five years, Larry has noticed that he’s put on some weight. This year he decided (just like the previous 4 years) that he was going to actually lose the weight for good!

He decided that he would start off the new year with a brand new exercise plan. He saw an awesome workout plan from a men’s fitness magazine at the grocery store. He also signed up for a new membership at the local Gold’s Gym.

To help with this new lifestyle, Amanda decided that she would join too. She had not been inside a gym in over three years due to being a stressed out working mom. Larry and Amanda decided that this year would be different because nothing was going to stop them from achieving this new year’s resolution!

The First Day

The first day of a fitness plan is almost like the first day of school. It’s full of excitement and endless possibilities. Both could not wait to get started on this new dedicated lifestyle. They told all their co-workers, friends and family that they were starting today.

Once they finished working, they meet at home and drove to the gym together. As they entered the gym, they noticed that there were way more people than they were expecting at the gym that evening. A gym staff employee told them that this was the New Year’s Rush.

“It’s always crowded for the first couple of days in January. But after a few days, you start to see less people. Every gym across the world experiences this. The people that will stay committed to their goals will be here two weeks from now, but 90% of these people will be gone by then.”

Larry and Amanda smiled and laughed. They knew that they would survive their first two weeks. This was a serious goal for them. Due to it being so crowded they both decided that they should ease into the cardio machine area and spend no more than 30 mins on a treadmill.

Once done, they went home and enjoyed a good meal. They felt good about their first day of working out. Nothing could hold them back from achieving their fitness goals!

The Unexpected Trip

Two days later, Larry found out he had to go out of town. With Larry gone and the two kids at home, Amanda decided that she would skip going to the gym while Larry was away. It was an activity they wanted to do together, so she would feel bad going without him.

While Larry was on his business trip, he realized he didn’t pack any gym clothes. Living this healthy lifestyle was brand new and he just totally forgot about his clothes. Larry decided that he would be fine if he didn’t work out on the trip.

Additionally, Larry was having meetings with clients and knew that he would be eating at fast food restaurants. He knew he wouldn’t have a choice and would have to eat whatever everyone else was eating.

It was ok, because he knew he would get started back on his diet plan once he got home.

The Days After The Trip

Once back home, Larry and Amanda asked how the other was doing. They both were fine, but Amanda could use a break from being by the kids all alone. Larry decides that he should take the family out for dinner. He just spent several days eating out, one more night out with the family wasn’t going to kill him right?

That night, Larry and Amanda talked about going back to the gym tomorrow evening. They both remembered that they had some big goals to lose some weight. They told themselves that no matter what, tomorrow they would get back on track!

The next day arrives and it is raining cats and dogs. The temperature outside is a blistery 34 degrees. When the wind starts blowing, you can almost see the rain turn into ice.

Larry is carefully driving home from work in this weather. As Larry stops at a traffic light, he starts to remember that he left his gym clothes at home. Again, he’s still getting use to this idea of going to the gym.

Amanda’s on the other side of town getting off her job. She has to pick the kids up from their after school activities. As the kids get in the car kicking and screaming, all that Amanda can think of is a nice relaxing warm evening at home. She wonder’s what Larry will be cooking tonight….

As soon as Larry comes home, he realizes that he was supposed to cook dinner that night! Oh crap! He didn’t go by the grocery store!

Since he knows his family will be home soon, he opts for the family’s favorite take out restaurant and has it delivered. To make it up to Amanda, he makes sure he orders her favorite dish of sweet and sour chicken.

After coming home and eating the meal as a family, Larry and Amanda are dead tired. The weather is just dreadful outside! They tell themselves that they’ll get started tomorrow…..

And that my friends is the beginning of the end of another weight loss goal.

Does That Story Sound Familiar?

This story is typically what happens to people during their first two weeks of trying to incorporate a new healthy lifestyle. They have great intentions but somehow manage to fizzle out before making any real progress.

Larry and Amanda are not alone. Millions of people attempt to do a new workout plan every year. Whether it’s a New Year’s resolution or the weeks before a beach vacation. At some point, people decided that they wanted to look better.

If so many people want to look good, why do you think so many don’t make it to the end?

The Simple Answer Is Life!!

When coming up with a new exercise and diet plan, most people do not account for life getting in their way. In this story, Larry was a software developer who travels occasionally for his job. Larry only planned for working out when he was at home near his local gym. His mindset wasn’t prepared on how to survive when he traveled.

He was preprogrammed to think he could only get in shape at that new gym he joined. He had no plan for eating and training while traveling. Due to Larry only going to that gym for one day, he had not developed this new healthy habit yet.

When doing something new it takes between 21- 30 days before it becomes an actual habit. That’s why it’s critical for you to have an accountability partner.

That’s why it’s important to have a person that knows your busy lifestyle and can help you prepare for those unexpected moments. If Larry had know about MicVinny’s online coaching, he would have had someone who knows how to stay on shape while traveling as well as at his home.

He would have had someone besides Amanda to keep him on track. No offense to Amanda, but she also did not understand how to achieve the life they now wanted to obtained. Having an outsider to their household provide guidance and support would have keep both of them in check over the course of that brutal initial week.

Without help, Larry and Amanda most likely will be going another year of coulda woulda when looking at themselves in the mirror.

Does that sound like something you want for yourself?

To let another year pass by without you finally becoming something better than you are?

Apply for one of MicVinny’s Online Training Programs Today!

We’re currently starting our 6 month Transformation Challenge. Anyone enrolled in a Silver or Gold package is eligible to win $750!!

I’m talking about transforming your body in an incredible six month time frame!

Imagine being stuck in Larry’s situation on the road and knowing what you SHOULD be eating at those fast food restaurants.

Imagine being Amanda at home with the kids but still getting a great home workout in while not leaving her kids unsupervised.

Imagine Larry ordering his Chinese take out but making substitutions that would have gotten them towards their weight loss goals!

Imagine being a person who actually consistently shows up and follow throughs with your workout plan!

Can you see how powerful all of this would be if you had an accountability partner to keep you going forward for six months?

Click here for more information on MicVinny’s Online Training Programs and Apply Today!

6 Month Online Training Plan That Will Transform Bodies and Make Someone Richer!

Finally achieve a inspirational body transformation and win $750 while living a busy lifestyle!

Have you ever wondered if you were capable of making a epic body transformation? Do you feel that due to your work and home life, it’s just not possible?

If you find yourself traveling all the time, it is possible!

If you have kids, it is possible!

In this video, MicVinny gives you the inspirational speech that you’ve been missing. If this doesn’t get you motivated, nothing will!

Video Highlights:

  • Michael V. Moore’s own inspirational body transformation story while traveling all the time
  • Why it’s perfectly fine to accept help in achieving goals
  • Why you should stop wasting time & money on pursuing the same fitness goal every year
  • How you can win $750 while transforming your body with MicVinny’s online coaching programs

Apply for the $750 Body Transformation today!