Living a healthy lifestyle is harder when you’re busy – but it’s not impossible.
With the right preparation, you can burn fat, build muscle and stay fit when you’re constantly on-the-go. No training, nutrition and supplementation stones should be left unturned.
We've outlined how to stay on top of your on-the-go lifestyle.
Training
When it comes to working out on-the-go, you need to be efficient with your time and flexible in your routines.
Adjust workout length to your schedule
Where there is a will, there is most definitely a way. This could involve a variety of workout styles, ranging from a 30-minute lunchtime HIIT class to a superset weights session.
Don't have time for 30 minutes? Cut that duration in half and double the intensity.
Any workout is better than none at all.
Take advantage of the times you aren't working out
Your general health and well-being aren’t just limited to the gym. If you're constantly hopping from place-to-place, maximize every opportunity to be active.
Take the stairs, park far away from your destination, walk or cycle to work if you live in a city...just keep moving.
Band-aids
Where a gym-based workout is completely out of the question, you can still stimulate your muscles through different methods. Chief amongst these is utilizing resistance bands.
They tend to come in a variety of strengths and can be used to target virtually every muscle group in the body. What’s more, they are easily-packable – vital if you’re traveling.
Get outdoors
Another great way to stay active when you’re under pressure is through walking. A mere 20-minute step out of the office can add years to your lifespan when you make a routine out of it.
The University of British Columbia also discovered that aerobic activity such as walking produces an increase in brain stimulation. If you’re in-between jobs or meetings, this can only bring a benefit.
Stock up on sleep
When you’re on-the-go, sleep may be at a minimum, which means you have to work extra hard to get enough pillow time as possible.
Insufficient shut eye reduces how effective your training time is by down-regulating your production of testosterone and growth hormone. Make sure you turn your phone off at least an hour before bed.
According to research published by the University of Texas Southwestern Medical Center, it takes 60% longer to get to sleep if you use electronic devices at night.
Nutrition
Fast food grew into one of the planet’s biggest industries for the simple reason that you could grab and go as you please.
The junk food diet is a well-documented danger to your health, but if you thought that a busy lifestyle is an excuse to indulge in Big Macs on the daily, then you’d be mistaken.
Here are the nutritional tips you need to focus on when eating at 100mph.
Snack right
When delving into a diet, many people are advised to stop snacking – you may be one of them. This isn’t a particularly strategic move, as it’s more about what you snack on, not the act itself.
Opt for a handful of nuts and a half-cup of cottage cheese. Brazil nuts, for instance, are rich in the cancer-kicking compound selenium, while cottage cheese provides a drip-feed of casein protein for gradual muscle replenishment.
Don’t cut carbs
Those who lead a desk-based lifestyle may be better off reducing their carb count, but if you’re constantly on your feet, out and about, then you’ll be needing the energy. Not only that, but carbs protect your muscle mass and ramp up weight loss efforts.
Penn State University found that a low-carb cut is only limited to the first three months of a diet. After that, those who adopted a much higher-carb diet lost more weight.
Just make sure those are complex carbs (i.e., brown rice, whole grains, oatmeal, starchy vegetables, etc.).
Drink up
Not being able to sit down at the dinner table is no excuse for skimping on vital nutrients. Your solution is to get your hands on a good blender/food processor.
Add a scoop of Cellucor COR-Performance Whey, ground oats, a teaspoon of natural nut butter and top off with a handful of berries. This combination ticks off all your macro measures and delivers enough essential fatty acids (EFAs) for the day ahead.
Stay hydrated
It’s easier said than done, but keeping a water bottle on your person at all times is essential for numerous reasons.
A study published in the journal Appetite discovered that remaining hydrated boosts your brain function and focus by as much as 31%.
Energy Drinks
When you’re extremely busy, feeling tired, overworked and without enough energy, selecting the right energy drink can prove crucial.
Here is a breakdown of what you’ll need:
Extend endurance
Your time may be constrained, but that doesn’t mean you need to put a premature stop to your workouts. For this, you should boost up with beta-alanine.
Beta-alanine aids muscular endurance which helps you rep out a couple extra sets when you least feel like it. C4 Energy and C4 Ultimate both contain the patented CarnoSyn® beta-alanine, clinically shown to help with muscle endurance.
Energize
While you may be tempted to grab a cup of coffee before heading to a workout, C4 Energy, Smart Energy, and Ultimate made for performance.
A 16 oz can of C4 Energy delivers 200 mg of explosive energy from caffeine anhydrous.
A 16 oz can of C4 Smart Energy delivers 200 mg of plant-based energy from InnovaTea® caffeine.
A 16 oz can of C4 Ultimate delivers 300 mg of no-holds barred energy from caffeine anhydrous.
Workout
You don’t need a gym to keep on top of your fitness.
This seven-day workout plan can be done in a hotel room or your lounge so, no excuses. Fuel up with some C4.
Just grab a fresh, icy-cold bottle or can and go workout!
Day 1: Arms + Glutes
| Exercise | Sets | Reps | Rest |
| Divebomber press-up | 3-4 | 4-6 | 0s |
| Single-leg glute bridge | 3-4 | 12-15 | 120-180s |
| Press-up | 3-4 | 6-12 | 0s |
| Sumo Squat | 3-4 | 12-15 | 120-180s |
| Plank with glute activation | 3-4 | 6-12 per side | 0s |
| Plank knee twist | 3-4 | 8-12 | 120-180s |
Day 2: High-intensity metcon
Warm up thoroughly, then:
Jumping jack burpees. Do 45 seconds of as many burpees as possible, rest for 15 seconds and repeat for 10-15 minutes.
Day 3: Rest
Day 4: Legs + Abs
| Exercise | Sets | Reps | Rest |
| Squats | 3-4 | 12-15 | 0s |
| Hover hold | 3-4 | 10-12 | 120-180s |
| Lunge with pulse | 3-4 | 8-12 | 0s |
| Side plank reach through | 3-4 | 6 per side | 120-180s |
| Cossack squat | 3-4 | 8-12 per side | 0s |
| Plank jack | 3-4 | 30-60s | 120-180s |
Day 5: Medium-intensity metcon
Do each exercise as a circuit, using the 10 seconds of ‘rest’ during each to transition to the next movement. Rest for one minute after you’ve done the whole circuit and then repeat for a total of 3-5 ‘rounds.’
| Exercise | Time | Reps | Rest |
| Mountain climber | 20 | AMRAP | 10s |
| Jump squats | 20 | AMRAP | 10s |
| Jump lunge | 20 | AMRAP | 10s |
| Flutter kick | 20 | AMRAP | 10s |
| Scissor kick | 20 | AMRAP | 10s |
Day 6:Light activity day: gentle run or bike ride, long walk, sports etc.
Day 7: Rest
