How I gained (and lost) 6 pounds in 3 days

kiawah-island-sc

 

 

 

 

 

I just returned from an awesome vacation in South Carolina. I went with a small group of friends and we rented a beach house on Kiawah Island for some fun in the sun to end off the summer.

 

I left with the intention of staying on track with my diet and exercise program. To make sure this happened I packed my gym clothes, running shoes and even some exercise bands (my squat rack wouldn’t fit in my luggage).

 

The day of my arrival we stopped at a grocery store and I purchased a whole bunch of healthy foods including chicken breasts, veggies and fruit. I even picked up some protein shakes to drink after my workouts.

 

My plan was set and you can even hear me talk about it in this video I shot on the day we arrived:

 

 

But everything didn’t go as planned….

 

My friends didn’t exactly share in my enthusiasm for eating healthy all weekend as they purchased bag after bag of salty chips (my personal weakness) and cases of cold beer (another weakness).

 

Needless to say shortly after I shot this video all was lost and I gave in to the indulgence that was happening all around me.

 

I ate chips and cake while drinking beer and wine for nearly 3 days strait… and I loved every minute of it!

 

And what about those sprints I talked about in the video?

 

Let’s just say the only thing I did that was even close to a sprint was running away from a gator I ran into on a path by the golf course!

 

Needless to say I had a great trip BUT when I returned I discovered that I had gained no less than 6 pounds!

 

Holy S**T!

 

This was very alarming for me as I haven’t gained that much from a few days of debauchery ever before.

 

However, after only 3 days back home I am now back to my original weight.

 

How did I do it?

 

Here was the plan I followed;

 

I stopped ALL intake of junk PERIOD. I reverted back to a diet of consuming only lean protein, veggies and essential fats.

 

I removed ALL starch based carbs from my diet. After 3 days of eating more carbs than I could count my glycogen levels were full and any more carb intake would only “spill over” into fat cells.

 

I increased my water intake- dramatically. The flight and sun exposure caused a fair bit of water retention making me look quite bloated. By doubling my water intake (while cutting carbs) I was able to help flush this retention away.

 

I resumed exercising IMMEDIATELY. As soon as I returned home I hit the gym for a workout. I didn’t unpack or run to update my Facebook page- I resisted these urges and forced myself to resume my healthy habits again.

 

I began each workout with 5 minutes of HARD intervals on the treadmill. Incorporating this into your warm-up isn’t always necessary but it works well when your goal is fat loss. The intervals really ramp up the catchecolamine response and this plays an important role in the fat loss process.

 

That’s it- just 5 simple habits were all it took to get me back on track and looking the same as the day I left. Here is a pic I took 3 days after my return:

Bruce pic August 2013

 

 

 

 

 

I think this is the single most important tip of all- when the vacation is over it’s OVER. The sooner you resume your healthy habits the faster the weight will come off and the easier it will be for you to get back into the swing of things. This way you can always be in control over your body composition and can look forward to your next holiday knowing that you have the ability to “flip the switch” when you need to.

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

Email  • Google + • Facebook  • Twitter

If you enjoyed this post, please consider leaving a comment or subscribing to the RSS feed to have future articles delivered to your feed reader.

About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

One Response to “How I gained (and lost) 6 pounds in 3 days”

  1. eileen krahn says:

    Glad you’re back!

Leave a Reply