Published on Jun 18, 2018
Have you ever wondered how long it takes to lose muscle mass after all that hard work in the gym?
Thomas Delauer here today to give you the legitimate science using peer-reviewed studies on how long it truly takes you to actually lose muscle if you were to take a small layoff or break from your training.
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Ok, so first thing’s first… It’s actually very difficult to lose muscle mass unless you become completely immobilized, such as being bed-ridden and atrophied. Let’s get to the science:
1:11 – Study #1
The Impact of Consistent V.S. Interval Training Weeks over 24 Weeks.
At the end of the study, group A that trained 24-weeks consistently versus group B that only trained for 6 weeks on, then 3 weeks off to complete 24 weeks of total training both resulted in the same amount of muscle gained.
2:52 – Study #2
So, if you were in the case where you were completely immobilized and bed-ridden, you can begin to see a loss of muscle mass of 5% at a rate of 10 weeks. However, that same muscle is going to come back 3 times faster than when it was being built in the first place.
4:04 – When you workout, the activity of your central nervous system remains heightened for hours (or even days) after you workout.
4:21 – Overtraining can lead to loss of sleep.
4:56 – When you take time off from training, the inflammation you’ve built up in your muscles and tendons decreases – this makes your muscles look less swollen and “looser.”
5:12 – Your muscles will also be storing less fluid and glycogen in the tissue due to the period of inactivity, which has a slight “deflating” effect on your appearance.
What I want you guys to remember from today is that there’s a difference in losing actual muscle mass versus looking “deflated” – yes, you may shrink a little bit, but once you hop back onto your training regimen and working out, you’ll look the same, if not help yourself build more solid, consistent muscle mass.
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I’ll see you next time,
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