Step by Step

Goal: protect lean mass, improve posture/shape, and keep the “6-pack” outcome tied to performance—not starvation.

Minimum standard: 2 strength sessions per week

• 10–30 minutes counts (the “minimum effective dose” is valid)

If travel week explodes: 2×10 minutes beats “nothing”

Session structure (simple + repeatable)

Each session hits:

• Legs (squat / hinge)
• Push (push-up / press)
• Pull (row / pull-down / band row)
• Core (anti-extension + anti-rotation)

Recommended “travel-proof menu”

Hotel / bodyweight options are fully acceptable:

• Split squats or goblet squats
• Push-ups (incline if needed)
• Row (band / suitcase / machine)
• Plank + dead bug (core)

Keep exercises boring. Progress comes from repetition, not novelty.

Progress rule

Aim for small progress each week:

• +1 rep, +1 set, slower tempo, or slightly heavier load
• If performance drops for multiple sessions → it’s usually a recovery issue, not motivation.

Goal: build a travel-proof aerobic base, improve VO₂ max over time, and keep intensity structured—not chaotic.

Weekly minimum: 4 cardio sessions per week

80/20 split

• ~80% Zone 2 (easy aerobic)
• ~20% Zone 4/5 (hard work)

How I define my zones (Fitbit HR + pace + effort)

My baseline is Fitbit HR zones (Fitbit Charge 5). I cross-check with pace and effort so the training stays honest even if travel, fatigue, or heat shifts HR.

Zone 2 (easy aerobic)

Primary: Fitbit Zone 2

Cross-check:

• I can speak in full sentences
• RPE: 3–4/10
• Pace feels “too easy” at the start

Purpose: base building, recovery support, fat-oxidation capacity, travel durability

Zone 4/5 (hard sessions)

Primary: Fitbit Zones 4 and 5

• Cross-check:
• speaking becomes hard (short phrases only)
• RPE: 8–9/10

Purpose: VO₂ max stimulus, speed maintenance, performance resilience

How I execute the 80/20 split (simple template)

Zone 2 sessions (3x/week)

• 30–60 minutes
• Keep it controlled; the win is consistency

Hard session (1x/week: Zone 4/5)

Pick one and repeat (repeatability beats novelty):

• 6×2 minutes hard / 2 minutes easy
• 10×1 minute hard / 1 minute easy

Warm-up + cool-down required (even if short).

VO₂ max integration (Fitbit + Strava)

I treat VO₂ max as a trend signal, not a trophy.

I log VO₂ max and the context of the week:

• travel stress, sleep quality, volume consistency, and the intensity dose

If VO₂ max stalls or drops:

• first check sleep + recovery + consistency
• then check if the hard session has been too hard (or skipped)

Device accuracy note (honesty + sponsor-friendly)

Fitbit and Strava estimates are useful for trends, but a more precise device (chest strap / higher-end watch) could improve accuracy. Until then, I rely on HR zones + pace + effort to keep the training intent correct.

Travel-week override (minimum viable version)

If time collapses:

keep 2 Zone 2 sessions + 1 short interval session

Even 20–25 minutes counts if it preserves the weekly pattern.

Example week:

3× Zone 2 (30–60 min) + 1× intervals (Zone 4/5) + strength minimums + steps protected on travel days.

Goal: keep daily energy turnover stable and prevent travel days from turning sedentary.

Minimum standard

• Make walking intentional on travel days
• “I walked because I had to” doesn’t count as a strategy—I schedule it.

Simple targets

Normal days: aim for a meaningful baseline (your choice)

Travel days: use the rule:

• two 10–15 minute walks minimum (morning + afternoon/evening)
• airports: walk the terminal on purpose (it’s free cardio)

Why this matters

Steps protect your baseline even when training gets disrupted.

It’s the most reliable “consistency signal” during chaotic weeks.

Goal: recomposition without diet drama.

Default rules

Protein-first when I eat

Keep the first meal simple

Reduce decisions:

• choose 1–2 “safe meals” I can order anywhere

Don’t “compensate” emotionally after travel meals—return to baseline next meal.

Practical structure

If I’m hungrier due to training: I increase food intentionally, not randomly.

If I’m less active during travel: I keep meals simpler and avoid grazing.

Red-flag behavior

If I start negotiating with myself all day about food, I return to:

• hydrate
• walk
• protein-first
• simple meals

Goal: fasting helps when it simplifies; it’s not the point of the challenge.

Fasting rule

I use fasting when it reduces friction:

• travel mornings, busy meeting days, decision-fatigue days

I adjust if it harms:

• sleep quality
• training quality
• mood stability over multiple days

Progress checks (trend-based)

Weekly check-in, not daily obsession:

• waist trend (primary)
• weight trend (secondary)
• training consistency (non-negotiable)
• VO₂ max trend (signal)

I track trends and behavior quality—not perfect weeks.

“Honesty clause”

If a week is messy, I document it.

Sponsors and readers don’t need perfection; they need repeatability.