Train With Purpose is a series brought to you by Bodybuilding.com. 
Author: Jim Stoppani, Ph.D.

As an executive athlete The D10’s Lettermen are constantly on the go. Whether traveling for business or pleasure sticking to a training program while constantly on the move can be a real trick for dedicated athletes. 

Below Jim Stoppani, Ph.D. shares how to stick to your training, even while on the road. 

Try Intermittent Fasting (IF). While serving as a postdoctoral research scientist at Yale School of Medicine, my lab investigated how intermittent fasting works to burn more fat. We discovered that the cycle of fasting and feeding speeds your metabolism and makes you burn more fat and carbs to fuel daily activities.

I recommend easing into IF. Since we sleep somewhere around 6-8 hours every day, we already fast for that period of time. Most people typically follow a 12/12 fasting/feeding day, meaning they eat within a 12-hour window most days. For example, if someone wakes up at 7 a.m. and goes to sleep around 11 p.m., they likely eat from 8 a.m. to 8 p.m.

Start by ensuring that you're doing a 12/12 fasting/feeding schedule at the very least. Once you see how easy IF is, gradually increase the fasting hours while decreasing the feeding hours, starting with fasting for 13 hours and eating for 11 hours.

When you're traveling, running from one meeting to another, or rushing to catch your next flight, your food choices are mostly limited to junk food and sugary drinks. To stay on track, choose high-protein snacks like beef jerky.

As a rule, your jerky of choice should have at least twice as much protein as carbohydrates per serving. So read labels carefully, and always opt for a high-protein snack whenever possible.

To get the most out of bodyweight workouts, break your body down into three basic areas: legs (e.g., squats, lunges), upper-body pushing (e.g., push-ups), and upper-body pulling (e.g., doorway rows). If you do at least one exercise for each of these areas, you'll activate the genes in the muscles for the majority of muscle fibers in your body.

Activating the metabolic genes ensures the majority of your muscles are burning fuel in the form of fat and carbs. Bodyweight exercises will also activate genes in the muscle cells that instigate muscle growth. Doing reverse lunges (legs), push-ups (push), and doorway rows (pull) hits all three areas of the body.

When you're traveling and on the road all day, without a single chance to hit the gym or even do a bodyweight workout in a hotel room, use the road as your workout. Opportunities to move your body are everywhere—you just have to be vigilant and take advantage of these opportunities when you see them.

Always take the stairs, even if you're carrying luggage. Don't use the escalator, elevator, or any of those "moving sidewalks" you see at airports. These take zero effort and your goal is to move as much as possible.

When sitting in the plane, train, car, etc., follow my 30/60 rule. For every 30 consecutive minutes you're sitting, get up and do some kind of exercise for at least 60 seconds. This could be simply stretching or walking to the bathroom.

This 30/60 advice is based on research showing that after 30 minutes of consecutive sitting, metabolic genes that help regulate body fat, energy, and health outcomes are turned off.