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I train so many warriors that are extremely dedicated to their weekly training, but sometimes we all can fall off the wagon. Whether it be an injury, added pressures at work or stress in our personal life, it’s easy to get off track and even harder to get back into a regular workout routine once you’re ready. At Blackburn Training Center I keep a watchful eye on my team members and have found that thru regular calls/texts, and social media (specifically our private Team Member group on facebook), I can try and find out what’s going on and how we can get our fallen members on track. I can’t stress it enough, but when you strength and condition train it’s so important to not lapse on your workouts. As long as it takes to build muscles mass, the moment you stop training you can lose it. Let’s look at how this happens and some ways you can avoid falling off the training wagon!


Detraining or deconditioning is the common term for muscle and fitness loss when you stop training. You’ve worked so hard to build muscle mass and your body gets used to your regular workouts. But once you stop training your body loses both strength and fitness. And all the enzymes that were helping to build muscle mass are no longer being produced, which only helps to weaken your muscles.


How quickly you lose your muscle mass when you stop working out often depends on what shape you are in and how long you have been training for. If you’ve been hard at work training for over a year, your muscles will weaken much slower than if you’ve only been exercising for a couple of months or so. You’re also more likely to retain a higher level of conditioning when you’ve trained longer than someone that’s only been at it for a couple of months. According to ACE Fitness, “In the most drastic scenario, you can lose up to 80 percent of your fitness level in as few as two weeks if you’re new to exercise. If you are incredibly fit and have been training for years, you’ll hang onto your fitness level for about three months.”


It’s important to remember that no matter what life is throwing at you, giving up on training completely (and for several months) should always be your last option. Even if you can only dedicate one day a week to training, do so and work from there. If you can’t get to the gym, call your coach and ask for a few modified workouts you can do at home without equipment (I often do this for my team when they are away on holiday). Try to maintain endurance any way you can, even if it’s just a quick walk/jog around the block. Having a friend that’s on the same mission as yourself will also help, because you can keep each other in check. The most important thing to remember is to never give up!