Hey i was wondering what positives or negatives effects can not working out for sometime have. I was thinking if i discontinue working out, i will revert back to where i was before i began, ive been weight training for about 9 months, and i was thinking if i stop, and resume again afterwards, it might boost my gains for more mass than now. Im not so sure, im wondering whats your view on this guys and gals?
Discontinuing weight training for a few months
- Thread starter Iwish4fitness
- Start date
The body will adapt to the environmental stimulus applied; this is why when you weight train one can get stronger and/or grow muscle.
When you stop weight training the same is true. It will eventually adapt to the environment. The stimulus of weight training is no longer present, and the body doesnt need the added muscle and/or strength and it will gradually adjust and decline.
However, this is just flat quitting or stopping for VERY long periods.
This is not the same as lifting for many months and then deciding to take a break for a week or so. Sometimes taking a brief break (1 to 2 weeks for example) will do the body good, and in most cases will do you no harm. It is possible (but not always) to lose a rep or two on an exercise in two weeks or so, but one can usually bounce right back fairly quickly.
I take a rest every 9 weeks. I rest for entire week. Hasnt hurt a thing.
Keeps my engine revved up
rolleyes, ready for the next round. But this is just me, its not necessarily required.
ROCK ON!!!!!!!!!!
Be good!
Best wishes
Chillen
When you stop weight training the same is true. It will eventually adapt to the environment. The stimulus of weight training is no longer present, and the body doesnt need the added muscle and/or strength and it will gradually adjust and decline.
However, this is just flat quitting or stopping for VERY long periods.
This is not the same as lifting for many months and then deciding to take a break for a week or so. Sometimes taking a brief break (1 to 2 weeks for example) will do the body good, and in most cases will do you no harm. It is possible (but not always) to lose a rep or two on an exercise in two weeks or so, but one can usually bounce right back fairly quickly.
I take a rest every 9 weeks. I rest for entire week. Hasnt hurt a thing.
Keeps my engine revved up
rolleyes, ready for the next round. But this is just me, its not necessarily required.ROCK ON!!!!!!!!!!
Be good!
Best wishes
Chillen
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Depends on the length of the break. A week - fine...A month - absolutely none.
yea lately i have been discouraged, i just feel i haven't gone anywhere for months. I tried switching and trying new workouts, but i don't exactly have a routine. Ive gained about 4 lbs in those 9 months which i think is why i haven't improved in mass. I tried eating more, but still no luck, i remember for a week i went to buffets, no luck either. Would anyone have suggestions for full body workout routines? Mine consisted of mainly Close Grip Dumbbell Bench Press, Alternate Incline Dumbbell Curl, squats, crunches with weights, Bent-Over Barbell Rows, and thats basically it, other times i use the machines, and add on other stuff, but mostly i do all of these + those unmentioned. I dont really know, on one hand i really dont want to quit, id feel really bummed out if i lost all my hard work as you all have said, on the other hand i already feel bummed out cause i cant gain mass
Lets change this discouragement to--------> ENCOURAGEMENT!!
What have you tried? How many times have you tried?---I dont care what you have tried, you STILL ->havent found one that works----YET!
You give up......then there is NO HOPE-----you COPE------and there is ALWAYS HOPE!.....................>ROCK ON!
Have you been tracking the calorie values per day in your 9 month journey? If you havent--SHAME ON YOU! (this is absolutely essential to one starting out)
If you have I want to see these (or give me an idea). Have you determined your base calorie needs (MT Line), and if so, how many calories have you adjusted over the MT Line to allow weight gain? WHat exactly have you done in the caloric department?
In this 9 month month time table, what has your routine been like? Have you been consistant? Any lapses? Long time off? Be honest.
What kind of equipment do you have access to? Home or an away Gym? Yes, your routine needs some modification.
Give me answers to my questions........DO NOT GIVE UP.......DONT LET YOUR SELF FAIL............DANG IT!
LOOK: Alot of success is build upon "preparation" and "Learning" and "Adapting"
We MUST learn from our FAILURES to be success in our future!
One thing is for sure.......YOU HAVEN'T TRIED EVERYTHING.........the one that worked...................
LETS ROCK.........and lets give you a helping hand in finding one that does Brother!
Best wishes
Chillen
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I havent been tracking my calorie intake, sometime it may be beyond 2500 calories, im not sure if everyday is beyond 2000 calories. I do have access to a gym which is 2 floors down in my apartment,I have never slacked off, i use to work out everyday, then cut it to 3-4 times a week, but i haven't been to the gym since Tuesday because i felt bad about working out with no improvements =/. I usually use dumbells / barbells, havent been on a machie in a while. Im not sure of what an MT line is but im guessing its something to do with daily calorie intake. I have a skinny figure, Im 5'8, and i weigh about 129 lbs.
Pardon me for not, knowing for sure, but I take it your male, correct (LOL--sorry)
No disrespect.Well this is part of the problem of your lack of your progress. This needs fixed.
In your situation, you simply need to know how may calories you are going over your MT line EACH day--------this simple but essential item is the KEY to open up your lean tissue mass---while the weight training is the "stimulus".
I will provide you some information on how to configure your MT line in the very next post--and if you wish we can work together on it.
What does it have for equipment?
Remember this: The stimulation for muscle growth occurrs in the Gym, Growth occurs with rest and recuperation and a proper diet. You must give rest to allow the body to rebuild; then the body will adapt and overcome.
Well, I am going to try to change this feeling for you, brotha! Bah.......this feeling is terrible isnt it.......training so hard with little or no results....."remember it".......remember it WELL!........Because when you DO reach your goal........the feeling you have right at this moment........is 20 times stronger than your WORST feeling of underachieving!........And we rock you to that point, my friend.
Well, we have to develop a FBW 3X a week that emcompasses mainly compound exercises and add in missing components.
I will post the diet information next.
ROCK ON, My friend
Chillen
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Road to potentially bulking
The road to potentially bulking:
The road to your goal, is gaining knowledge of calories and nutrition within a diet proportioned to your age, wgt, hgt, and gender, which includes associated activities.
Then developing a scheduled training plan per week (which allows recuperation time) that compliments---a clean diet. When both are developed, then the key is consistency and then watching, looking, and being very mindful, of your bodily responses to your diet and training stimulus.
Surplus dieting is the MAIN thing that does the job.
Some Basic information that can lead you to weight tissue gain
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
The calorie surplus margin is just an example:
Apply this knowledge by going over the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.
Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).
Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT +500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
==========================================================
Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen
The road to potentially bulking:
The road to your goal, is gaining knowledge of calories and nutrition within a diet proportioned to your age, wgt, hgt, and gender, which includes associated activities.
Then developing a scheduled training plan per week (which allows recuperation time) that compliments---a clean diet. When both are developed, then the key is consistency and then watching, looking, and being very mindful, of your bodily responses to your diet and training stimulus.
Surplus dieting is the MAIN thing that does the job.
Some Basic information that can lead you to weight tissue gain
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
The calorie surplus margin is just an example:
Apply this knowledge by going over the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.
Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).
Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT +500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
==========================================================
Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen
Yes i am a male lol. The equipment in my gym consists of a lat pulldown, the seated row, chest press,? (sorry forget the name), bench, abdominal bench, barbell, supported barbell (i use this one for squats), a whole variety of dumbbells, medicine ball, and aerobic machines. i calculated my BMR and i +500 to it and it came out to be 3007, thats a lot of calories lol. I eat white rice everyday, would it be acceptable to continue this? And yes, i would defiantly most appreciate you helping me develop a fbw for 3x a week. Thanks for the info on nutrition + BMR
oh.....LOL......thanks
Me too......heheThis will work to get "da man" started then!
Instead of white rice turn to long grain brown rice (its a better choice); however, you can eat white rice-----its NOT going to have that dramatic effect if you keep it within your surplus diet.
I am a WITNESS to Iwish4FITNESS!.........Oh....LOL
Let me check your BMR real quick to make sure its correct!.......ROCK ON!
I shall be right back.......and attack the brotha!
HEHE
Best regards,
Chillen
LOL
I am a WITNESS to Iwish4FITNESS!.........Oh....LOL
Thats a good one haha. Alrighty, thanks a lot chillen!
I'm 17 years old, ethnicity is Asian.
I am a WITNESS to Iwish4FITNESS!.........Oh....LOL
Thats a good one haha. Alrighty, thanks a lot chillen!
I'm 17 years old, ethnicity is Asian.
HEY...........you are close...........BUT!.........I have a few things to add brotha..........first absorb this info.......HEHE
Your not quitting are ya.......brotha...nope......you have HOPE!
YES........you ROCK!
(EDIT: you are about right........dude.......you did it!..........Congrats!..........Now what about your FBW?
Your not quitting are ya.......brotha...nope......you have HOPE!
YES........you ROCK!
(EDIT: you are about right........dude.......you did it!..........Congrats!..........Now what about your FBW?
Attachments
thanks to you now i really don't feel like quitting lol, a part of me is still motivated and willing to give it a go again. By the way the picture is too small and when i enlarge it gets blurry and distorted =/.