Those who travels for any length of time, they know how tough it can be to fit in a workout, eat right and continue to make progress. It seems the "fitness center" found in many hotels is a stationary bike without a seat a battered multi station weight stack machine. Quite often, hotels have deals with local gyms to offer discounts or free passes. Here is a sample total body workout arrangement - take short rest periods to keep the training intense. The number of reps one get will depend on the exercise they use but shoot for around 10 to 15 reps per set.

The body is basically motionless for long periods when traveling and resistance training may not be all that productive after a long day on the road. Stretching is easily done, requires no equipment and will help to relax.

If ones goal is to lose fat, try Fat-Loss Circuit Training while on the road. This training technique is basically doing cardio training in between resistance training sets instead of taking a typical non-active rest period. It's extremely powerful and gives ones body a strong metabolic response - perfect for packing as much punch into the workouts as possible.

If ones goal is to build muscle, it still recommend using the total-body workout format but try to use more challenging exercise variations that only allow for 8 to 12 reps per set. Doing 50 push-ups isn't going to build muscle. As long as one is giving his or her body a strong training stimulus, one is going to be able to build muscle. One can do this kind of exercise while they get free.

These are regular push-ups, close grip push-ups, kneeling push-ups, wall push-ups (standing up with ones hands on wall, body at an angle), one arm push-ups (set feet quite wide for balance), feet on chair/bed push-ups (incline push-ups - increases difficulty), between two beds/chairs push-ups, clapping push-ups, explode up and clap ones hands between reps, luggage on back push-ups .While it can be a challenge to keep in shape on the road, it's definitely possible. By training as regularly as one can, using exercises that are suited to the environment that one is in and keeping the nutrition as simple and natural as possible.