Don't worry about taking a break

nancy324

nancy324

Cathlete
I am amazed.

Brief background: I did weight training, including Cathe weight training, for so many years that I've lost count. I always took unintended breaks, sometimes for a few days, weeks, or even a month, for illness, vacation, etc. This year I've been so stressed out trying to bill more hours at work, that I have done absolutely NO strength training in 2006. I do a very little bit of cardio just to keep my heart and lungs pumping.

This week was particularly stressful and I was eating constantly. I went to put my gym shorts on today and they were too tight, so I changed into something loose and went to the gym. I weighed myself while I was at the gym and found that I had lost another 2 lbs. since the last time I weighed myself at the gym, which was about 2 weeks ago. I assure you this is not fat loss. My clothes are tight. After 7 months, I am still losing muscle! Either that or its bone loss. :(

For those who are afraid that if they don't work out while sick for a few days or a week, please stop worrying. The muscle really stays with you! After 7 months, I can still see some of the muscle. I am not kidding you. SEVEN MONTHS. So, take vacations, and take care of yourself when you're sick. A few days here or there means absolutely nothing. :D I am living proof.

-Nancy
 
I agree - it doesn't disappear as fast as some people think. I've had to take of a couple weeks at a time, several times lately, due to strained knees. Yes, it drives me nuts not to be able to exercise, but when I get back to it, I've lost very little. The main thing I notice when I have to take off is when I cut back on cardio. I don't lose much cardiovascular endurance, but when I stop doing the plyo moves, the power behind my jumps does disappear fairly quickly. I've had no problem jumping right back into weight training though, and notice very little, if any loss in muscle mass.

And another thing - I know it depends on the individual, but you most likely won't pack on the pounds immediately, either. If you have to take a break, try to relax and enjoy it.
 
Nancy, I am finding something similar.

After not working out regularly since last Sept 2005, I've just been getting back into working out. I started a month ago with some easier Cathe videos (I ordered the beginner workouts she offers) and have just been putzing around with the weights, being careful because now I have a lymphedema risk, so I can't go crazy with the heavier weights.

I recently started the P90X rotation although I worried that maybe I was biting off too much - they *are* tough workouts after all. But I've been surprised how quickly my body has been stepping up to the challenge, especially to the AbRipper DVD. I still struggle and sometimes pause the DVDs just to catch my breath, but still...it's all been good!

Unfortunately, my treatments added 17 more pounds in addition to the original extra 20 I've been carrying around, but I really think it's going to work this time.

I think muscle has "memory" in that I think it "remembers" how to lift and be strong. Of course, I'm probably totally talking out my backside- heehee!

Susan L.G.
 
Nancy-
Thanks for the reassurance!

After being sick almost all weekend and not working out since Wednesday (I know, I know, *only* Wednesday) the thing that was first and foremost on my mind was being worried about getting back into exercise. Of course, my background it such that it's too easy for me to fall off the wagon there!
I stepped on the scale and even though I was able to eat, I had not gained or lost any since Wednesday (big relief) even without exercising.
 
"this means when I finally get to the beach next month I can just lay in the sand for days."

Melody, be as lazy as you like at the beach, I guarantee it will make absolutely no difference. :D
-Nancy
 
LOL Nancy, so you are telling us that it takes about 7 months to start losing muscle and packing on fat!!??? Don't you hate when you have to break out with your fat clothes???!!

That being said, I am also in a similar place, although my hiatus has been much longer (inconsistent exercise for two years!!) I too am just now getting to where none of my clothes fit anymore. I actually just threw most of them away. Figured I needed a new wardrobe anyway. I won't go shop until I have lost about five pounds or so. Now I have this extra roll on my stomach that was never there before. It kinda folds over when I sit and drives me NUTS!! I mean, it seriously causes me massive psychological distress!! In all, I have gained around 10 pounds on the scale, but remember, I also have not been lifting so you figure I added even more fat than that cuz I lost muscle too. But, even after a huge layoff, I was able to run/walk 5 miles the other day no prob. I am thinking of just doing a few sets of heavy weights to build back up my strengh. I was able to curl 15# 8 times the other day, so that is pretty good. I think I am going to do P90X too, but shortening it up, and lift only 3 days/week max, each body part only 1X for now.

Best Wishes to everyone who is getting back with it. I know it can be so hard. You just gotta establish a routine and DO IT. I know if I have several days where I do nothing it is soooooo much easier to stop working out entirely. For me, it was quitting my job where I worked out with other people. After that I was forced to work out alone and I can't really say I like that. I wish I had someone to do videos with!:-(
 
It actually takes about 6 weeks to BEGIN losing muscle. Funny how it takes 12+ weeks to start gaining it, & half the time to start losing it.

But breaks are very important. I take one week twice a year & it is so excruciating--I feel "loose," wimpy & lazy.

It's worth it coming back though. Even though I know during an entire rest week I'll feel stronger when I go back, it doesn't make it any easier. But it's true--giving your muscles a little rest time really does make your lifting better.
 
I had surgery late January. I was terrified of two things: 1) getting out of the habit of exercising and quitting altogether 2) gaining fat, losing muscle. Well, neither happened. When I was released from the doc (at two weeks) to start using the bike, I did as I felt up to it. I was completely released at 6 weeks for normal activity and didn't miss a beat. It took me almost no time to get completely back up to speed both cardiovascularly and weight wise. I even lost weight (of which none was muscle, I guarantee it). So, I concur, no need to panic about breaks!
 
This is all very comforting and interesting. I always swear that I will gain weight if I take a week off of cardio. I am trying to have a more balanced routine by doing a little less cardio and more weights, but there is always that fear of gaining. I am going to kind of experiment and see what happens. Thanks for the input Nancy. We hear so many times how people took a break and did gain so it is nice to hear the opposite.

Susan
 
Nancy,

Your post couldn't have come at a better time. I tore my supraspinatus rotator cuff completely off the bone on May 30th and had surgery 4 weeks ago to re-attach it. The rehab is very slow and I am not even be able to lift my right arm on its own for 3 months x( I know some strength and muscle loss is inevitable, but your words have helped me feel less stressed about it. Reading Cathe's posts about her recovery have also been a source of comfort as well.

The hardest part about this injury is that it happened 2 weeks before my black belt exam while I was sparring and now I won't be able to test for 9 months to a year! :-( I have cried, become angry, frustrated, depressed and finally I realized there is nothing I can do but accept and look forward to when I'm well again.

JJ
 
Well my lower body might have to take a break until this heatwave passes. I got all my leg equipment in the sunroom and I mostly use my smith machine...just sitting in there for a few minutes and I have a hard time breathing...much less working out. For now, I will drag my db's, plates and barbell in the air conditioned part of my home for upperbody, etc., but I just can't lift 80# over my head yet for squats, etc. Riding my bike is out of the question too. When the air quality is this bad, you really have to think about what your doing. JMHO.
 
Nancy,

Thanks for the great post! I hope that you can slow down at work a little and enjoy some life. I see your posts when you are going in on the weekends and I always feel badly for you.

"I take one week twice a year & it is so excruciating--I feel "loose," wimpy & lazy."

Laura - I feel the same exact way! But now that you all have talked about this, I'll do my best to take at least one week off of exercise (the week when I go to Mexico each year - we'll be doing active stuff anyway, so I'll leave my running shoes behind).

Suz

"Until one has loved an animal, a part of one's soul remains unawakened." - Anatole France

http://www.picturetrail.com/dogs2birds
 
Nancy~
Thanks for the friendly reminder that it IS ok to take time off. I have been stressing over which workouts to take with me on vacation and how I'm going to manage to take my heavy weights without DH scowling at me. I think I'll leave the weights behind and pack KPC, LM, IM2, KM and CM. I think a couple of weeks of cardio and ab work will be sufficient.

Thanks again for helping me to NOT feel guilty! ;-)
 
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