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Welcome to darin claasen fitness I invite you to take a look around at all the various sections. There will be a variety of periodised training programs that you can follow at home or in the gym, and most importantly a variety of structured Eating Plans including Gluten free Eating plans, Darin’s 4 week fat shredder (Paleo Diet) and Clean Eating plans to make sure you achieve the goals you deserve. You’ve been working out religiously for months or even years on end, making some decent gains in strength, endurance and muscle mass in the process.
Slight (up to 7%) reduction in VO2 Max levels, muscle mass and muscle strength still unaffected.
Decrease in strength and muscle mass in most individuals with beginners seeing less of a strength reduction compared to experienced lifters.
Almost complete loss of increased VO2 Max from exercise among those training at lower intensities. Almost complete loss of increased VO2 Max from exercise among those regularly training at moderate intensities. Muscles adapt to the stress of exercise and so it makes sense that when that stress is removed, many of those adaptations are reversed. Detraining is the clinical term used to describe the effects on the body when regular training is ceased but before we delve into the details of detraining, we should first go over briefly why our muscles change in response to exercise in the first place.
In a way, you could say that our bodies are inherently lazy and try to use the least amount of energy possible to be able to meet the physical demands of our exercise routines and regular lives.
Thankfully some adaptations remain above levels of untrained sedentary individuals even after months of not working out, so you should always bear in mind that it is better to start and stop than it is to never start at all. The degree to which your muscle fibers are affected by detraining is directly proportional to the length of inactivity. Among endurance trained athletes, muscle fiber changes are a bit different, as studies have generally found no decrease in muscle fiber cross sectional area after 14 days of detraining with size reductions occurring only after more time off from training. While short term layoffs can result in favorable outcomes, long term layoffs however do result in significant decline in muscle size.
While you may feel weaker during a short layoff, in strength trained athletes 2 weeks of detraining did little to change their one repetition maximum in the squat and bench press. We have seen the somewhat mercurial nature of muscle fiber when training is stopped for significant periods of time, but what about strength?
There is a significant loss of aerobic capacity in as little as 12 days after stopping regular training- however most of these losses are completely reversible if training resumes with 2 weeks.
While muscle mass and strength levels stay more or less the same for quite a while, one of the first things you will notice when you stop training is a decrease in your endurance. Those who train at moderate to low intensity will see a greater reduction in their endurance capacity over time. Intensity plays a major part in how much our exercise induced adaptations are reversed over time, both in terms of strength and endurance as the more intense your workouts were, the more you retain when you stop training, even for prolonged periods of time.
The commonly held notion is that when someone who is highly muscular stops training, their muscles eventually turn to fat. Now if you stopped training completely, as we mentioned earlier in the article, you will begin to lose muscle mass after several months without.
A sustainable training program is key to not stopping but short layoff’s are actually productive. An important lesson we can take away from detraining is the importance of having a sustainable exercise program with some degree of high intensity training and eccentric movements. Please note that all material is copyrighted and DMCA Protected and can be reprinted only with the expressed authorization of the author.
Featured everywhere from the Wall Street Journal to network TV, Kevin Richardson is an award winning health and fitness writer, natural bodybuilding champion, creator ofNaturally Intense High Intensity Training and one of the most sought after personal trainers in New York City. I have 15 years experience as a Personal Trainer and have helped 1000’s of people of all ages and level of fitness achieve their goals.
You’ve found your groove, so to speak and you look forward to your workouts as an integral part of your regular routine.
In your mind you might feel like you lost all your muscle and strength but it is really all in your head.
Muscle mass and muscle strength beginning to decrease slightly in some individuals but testosterone and growth hormone levels increase creating an environment conducive to greater gains if you resume training at this point. Bigger, stronger muscles (fast twitch) makes it much easier to lift heavy objects and generate explosive power to do things like sprinting, jumping, kicking etc.

Some studies report a decrease in capillary density after 15 days of detraining, [9,19] while others have shown capillarization to remain mostly unchanged after 84 days of inactivity.[5] With regards to muscle capillaries there is an interesting and positive side effect to the reduced muscle size that happens long term when an endurance athlete stops training. After 7 months of detraining, one study found an average atrophy of 37.1% for all types of muscle fiber in a power-lifter, along with (surprisingly) some fat weight loss as well. The decrease in blood volume from detraining means your heart will (obviously) pump less blood with each stroke. Among those training at high intensities, studies show that levels of mitochondrial enzyme activity remains 50% higher than that of sedentary individuals, skeletal muscle capillarization is maintained at high levels and both VO2 max and maximal arteriovenous oxygen levels stabilize to a point 12-17% higher than untrained individuals even after 84 days of inactivity.[12] Detrained athletes who trained at high intensities also maintain higher exercise tolerance levels when compared to those who never exercised before. It’s a myth that has discouraged many from working out with weights for fear that if they stop, all their hard earned muscle mass will transform into gelatinous blobs of adipose tissue. How much muscle you lose would depends on several genetic and activity related factors, including how much muscle you gained to begin with, but since lean muscle tissue requires a significant amount of calories to maintain it, the amount of calories you would need to maintain your bodyweight will decrease. Many athletes, from bodybuilders, to dancers and fitness models tend to rely on excessive amounts of exercise and activity to keep their body fat levels down. I will teach you how to assess yourself (this includes a small fitness test, measurements and uploading photos to your PRIVATE profile where you can compare before and after photos to show you your progress).
But most athletes tend to have little noticeable reduction in strength and muscle mass after a layoff of 4 weeks. In other words, your muscles will get bigger (and thus stronger) as a way of handling the very specific demands of your regular activity.
Similar reductions were found in soccer players over a 3 week period as well, so at worst your muscles will get a little bit smaller when you stop training for a short time but it isn’t all bad news. Smaller muscles mean a reduction in the distance blood has to travel to deliver oxygen rich blood while working, which translates into an increase in athletic performance.
Unlike strength losses, which are mostly psychological, endurance declines relatively quickly after training is stopped.
The truth is, this is physically impossible as muscle and fat are completely different types of tissue and you can’t transform one into the other anymore than you can change lead into gold. Also, since you will lose weight from the muscle being lost this will also mean that your energy requirements will be reduced and using some average numbers based on what I have seen over the years, a 200lb heavily muscled experienced trainer might lose anywhere from 10 to as much as 20lbs if they stop training completely. This may work in the short term, but in the event of injury (which is often inevitable with extreme amounts of exercise) or simply life getting in the way of spending hours exercising; it will do more harm than good.
Morphological and metabolic alterations n soccer players with detraining and retraining and their relation to performance. Interrelationships between skeletal muscle adaptations and performance as studied by detraining and retraining.
Physiological performance, serum hormones, enzymes and lipids of an elite power athlete during training with and without androgens and during prolonged detraining: a case study.
Effect of combined concentric and eccentric strength training and detraining on forcetime, muscle fiber and metabolic characteristics of leg extensor muscles. The effect of training and detraining on the body composition and cardiovascular response of young women to exercise. Changes in isometric force- and relaxation-time, electromyographic and muscle fibre characteristics of human skeletal muscle during strength training and detraining.
Effects of detraining following short term resistance training on eccentric and concentric muscle strength.
Adaptive changes in work capacity, skeletal muscle capillarization and enzyme levels during training and detraining. Interestingly, those who trained at higher intensity with more eccentric movements retain more strength long term over those who do more concentric lifting. Those same studies found that those very layoffs brought about an average increase in plasma concentrations of growth hormone of 58% and an elevation in testosterone levels by 19.2% in test subjects after a three week period of detraining.
It’s quite an amazing phenomenon that is most likely a hold over from our time as early humans.
Fast twitch muscle fibers also are the ones that increase the most in terms of size and thus have the greatest effect on increasing the amount of calories burned daily and losing body fat over the long term. One of the adaptations from intense exercise is a significant increase in aerobic capacity or peak oxygen uptake— commonly referred to as VO2 max. A study of male subjects engaging in low intensity aerobic exercise for 20 minutes three times a week reported quite positive increases in VO2 max values of 6% to 8% above untrained levels after 7 weeks. Given the prevalence of this idea you might ask where this misunderstanding came from and it’s a prime example of the errors we can make based on our observations, since many of us personally know someone who was very big and muscular and now looks like all of his or her muscles have turned into fat.

If they were on steroids, the drop can be even more drastic as I have seen many professional bodybuilders lose as much as 50lbs when they stop using steroids even though they kept on training.
The bottom line is that one day you will have to stop and when you do it will be very difficult to eat significantly less calories than you are accustomed to eating. Significance of skeletal muscle oxidative enzyme changes with endurance training and detraining.
Adaptations in skeletal muscle to training and detraining: the role of protein synthesis and degradation. For whatever period of time, be it a week, a month or a year and for whatever reason, a vacation, injury, increased workload or just not enough hours in the day— you have to suspend your gym going.
Muscle fiber types change as well, as fast twitch muscle fibers- designed for brief but intense bouts of physical activity will become more predominant over time. An evolutionary survival mechanism, if you will, that allowed our ancestors to maintain their much needed endurance capacity during periods of inactivity brought on by injury.
Women are particularly affected by detraining as they naturally have less muscle mass than their male counterparts and appear to lose muscle mass at a faster rate. Here is what really happens- let’s pretend for example that you are a very well-muscled 35 year old man weighing 200 lbs. Not being able to make it in to the gym after developing a bit of a routine is an unenviable place where you can immediately feel like all the hard work you put in was for nothing. Contrast this with an individual who does a lot of endurance work or whose daily activities involve a significant amount of steady state aerobic activity. An environment very much favorable to increased gains in strength, muscle mass, fat loss and overall performance.[17,18] It is a phenomenon quite well known to regular trainers who take a couple of weeks off here and there and feel much stronger when they resume training. A rapid average decline of 7% of peak oxygen uptake was observed in a study of experienced athletes who stopped training within 12 to 21 days, with a further drop in VO2 max values of 9% during the following 21- 84 days of inactivity.[11] The initial 7% decline during the first 12 days of inactivity was linked to a reduction in maximal heart stroke volume whereas the decrease in VO2 max during the 21-84 day period was associated with a decline in maximal arteriovenous oxygen, (which is the technical way of referring to the maximum amount of oxygen is present in your blood). It makes sense then to always follow a workout program that you can reasonably follow long term, one that doesn’t call for hours upon hours of training that can increase your likelihood of sustaining a stress injury. Your mind starts playing tricks on you as with every passing day you can almost sense that you are getting getting weaker, you feel your hard earned lean muscle mass melting away and you might feel that your body fat is increasing as well, transforming into a less fit and more fat version of what you used to be. In this case muscles will adapt by increasing capillary density and increasing oxidative slow twitch fibers to allow for more efficient performance over long periods of time. In my experience, most former athletes keep eating pretty close to what they ate while they were actively training and more muscular, and in so doing they can easily gain significant amounts of body fat over time. Combine that with learning to eat well and you’ll have the best chances of getting into great shape and staying there. Whether you are a weekend warrior or professional physique competitor, we can all sometimes feel this way and thankfully, with short periods away from the gym you don’t lose as much as you think you do— in fact in some cases where you are away for a week or so you can actually get stronger! In both cases, if intensity levels are high enough, the heart (which by the way is a muscle) adapts as well. While on the outside it might look like the muscles are turning into fat, what you are really seeing is a slow reduction in muscle mass coinciding with a slow increase in body fat. In the end, layoffs aren’t always a bad thing, so that vacation you took away from the gym for a couple of weeks shouldn’t leave you miserable and depressed. Cardiac capacity increases along with stroke volume and other adaptations in the body which all serve to increase peak aerobic capacity (VO2max). A layoff can mean greater gains down the road and even if you are forced to stop for a significant amount of time, keep in mind that any losses in strength, conditioning and or muscle mass will be quickly reversed when you resume training. Muscle won’t ever turn into fat— unless you know an exceptionally talented witch doctor— and in this article we will take a look at the timeline of what really happens to your muscles and strength levels when you take a break. Thanks as always for reading and do be sure to share this article with anyone you think might benefit from reading it! These adaptations to the stress of exercise and daily life have helped us survive the harsh and ever changing environment of our evolutionary past, and continue to help us today to be able to do the things we do.

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