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How Fast Do You Lose Fitness?

In this episode. find out how fast you lose muscular and cardiovascular fitness if you stop training.

By
Ben Greenfield,
May 2, 2016
Episode #284

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Here are five tips:

1. Don’t have an all-or-nothing approach. Even if you can’t do a six-day-a-week, perfect cardio and strength exercise routine, you should still stay physically active, and you can try to exercise at least once per week. For example, if you’re working on a big project and know you won’t make it to the gym for awhile, set a goal of doing one long run on the weekends, and try to amass 100 burpees by the end of each of the other days.

2. Cross-train if you’re injured. If it’s an injury that’s keeping you from doing your usual workout routine, there’s no reason that you can’t still exercise. For more information on that, see this article: How to Stay Fit When Injured.

3. Use body weight workouts. There is no excuse for not exercising just because you can’t make it to a gym. For example, a simple series of push-ups, squats, lunges, and crunches can be combined with jumping jacks or running for a highly effective fitness-maintaining workout. You can also learn alternate body weight exercises for specific body parts. If you’ve been toning the backs of your arms with cable pushdowns at the gym, try switching to narrow grip pushups at your home or office.

4. Do circuits. If you’re simply pressed for time, don’t ever do workouts that require you to sit and rest between sets. Not only will you save time, but keeping moving is also better for fat burning, which I tell you in the article: The Best Workout for Fat Loss.

5. Realize there’s no perfect routine. Most importantly, don’t get caught up with the notion that there is a perfect fitness routine that you must stick to, day in and day out. If you do, it will simply drive you mad and produce unnecessary stress when your routine is interrupted and you begin to stress about losing fitness. To keep your body from growing accustomed to a certain style of exercise, it is actually best to change exercises, workout routines, and workout modes frequently--so fluctuating through various programs throughout the year can actually be a good thing, as long as there’s some method to your madness.

So the next time you find yourself fretting that you might lose your nice muscles as you work the next two weeks on the fourth quarter budget or get caught up in a school project, just drop and do 10 push-ups. Wasn’t that easy?

Do you have questions about how fast you lose fitness? Join the conversation at Facebook.com/getfitguy.

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