The Two Gallivants

“Sunday Post” – Travel Fitness week #1

Howdy folks

If you’re a follower of our Sunday Post series, you’ll know that last week I decided something had to be done about my waistline and man boobs. These disobedient pieces of flesh have been creeping towards the fat side while we have been travelling in South East Asia – ney good! So, this week I’ve hit the gym regularly like I said I would, although I probably could have made more of an effort avoiding temptation on the eating front.

gymI’ll concentrate on my successes first of all. I trained in the gym nearly every day, only having a break on Wednesday, and have been alternating between two types of sessions:

1. Harder on the running/easier on the resistance training

Start off with a light 5 minute warm up on the treadmill at 8 kmph followed by stretches. Then a 30 minute non-stop interval session (which is supposedly the best running method to lose fat and reduce the moobs!) of:

  • 2 sets 2 ½ mins 10 kmph, 1 ½ mins 15 kmph, 1 minute 8kmph
  • 2 sets 2 ½ mins 10 kmph, 1 ½ mins 17 kmph, 1 minute 8kmph
  • 2 sets 2 ½ mins 10 kmph, 1 ½ mins 15 kmph, 1 minute 8kmph

Then:

  • 3 sets of 10 x 20 kg bench press lifts

  • 3 sets of 25 sit ups

  • 4 sets of 10 press ups

  • 3 sets of 10 x bi-cep curls with 10kg dumbells on each arm

The gym isn’t air-conditioned and so in the humid and warm monsoon climate, I get absolutely drenched in sweat. What’s poor old me to do then but jump into the rooftop pool to cool off and finish my warm down stretches…

pool2. Easier on the running/harder on the resistance training

For these sessions, I generally start with a 2 km run on the treadmill alternating between 10 and 12 kmph. Takes about 12 minutes and gets the blood and sweat flowing to do my stretches. 

Then I would do:

  • 4 sets of 15 press ups, 25 sit ups, 15 tri-cep dips and 20 crunchies

  • 4 sets of 12 x 20 kg bench press lifts

  • 3 sets of 15 leg lifts off bench to work stomach muscles

  • 3 sets of 10 x bi-cep curls with 10kg dumbbells on each arm

Followed by a further 2km run at 10 kmph, slowing down to a walk at the end. Then, of course, I jump in the pool!

My belly has felt a little hard done by doing all this extra work, but getting less treats. So I’ve strayed from the path a few times by indulging in a Burger King one night and having a few (ridiculously good) nutella roti wraps during the week. But hey, what the hell, it’s way less than I used to snaffle and I think I’m seeing good results already.

Tune in to next week’s Sunday Post to see if I am sticking to the exercise plan and sugar avoidance regime…there might even be some pics of cute elephants in it for you! We’re going to the Elephant Sanctuary on Wednesday, should be a good laugh.

This week’s photo treat is of the outdoor food market near our apartment. You can get loads of tasty local dishes, relax listening to the nightly busker delighting the crowds with Dylan and Neil Young tracks on his guitar and enjoy some good company.

All’s good in Chiang Mai!

food

Declan

2 thoughts on ““Sunday Post” – Travel Fitness week #1

  1. pmelillo1960@msn.com'Pauline Melillo

    Exhausted after reading your blog and wickedly indulging in a bowl of ice-cream with wet walnuts and butterscotch syrup……I’ m a badden!

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