Latest / Fit Womens Weekly Podcast / Taking A Break From Workouts? How Fast Will You Lose Muscle & Strength?

Transcript

Taking A Break From Workouts? How Fast Will You Lose Muscle & Strength? · Fit Womens Weekly Podcast

• 0:00
  (Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) Okay, let's try this again.
• 0:02
  What's up, you guys?
• 0:03
  And welcome to a brand new episode of
• 0:05
  the Fit Women's Weekly podcast.
• 0:08
  I say let's try this again because all
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  of a sudden my computer was trying to
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  hook to my phone, which was interfering with
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  the audio.
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  So hopefully we are all set to ready
• 0:17
  to rock and roll with a brand new
• 0:19
  episode of the podcast.
• 0:20
  This is your first time tuning in.
• 0:22
  Welcome to the episode.
• 0:23
  I hope that when you listen to this,
• 0:24
  you hear a couple of nuggets that make
• 0:26
  you go, huh?
• 0:27
  This woman sounds like she knows what she's
• 0:29
  talking about.
• 0:30
  She's got some good little nuggets.
• 0:31
  I want to go back, listen to previous
• 0:33
  episodes and be back to check out future
• 0:36
  episodes.
• 0:37
  I put out a brand new episode every
• 0:38
  Wednesday and every Friday.
• 0:40
  And if you are an OG listener, thank
• 0:42
  you guys for hanging out with me.
• 0:43
  I freaking love you guys.
• 0:45
  I love the community that we have built.
• 0:47
  And I always want you guys to know
• 0:48
  that any topics that you want to cover
• 0:50
  or any questions that you have, feel free.
• 0:53
  Reach out, slide into my comments either over
• 0:56
  on YouTube or into my DMS. I am
• 0:59
  much more active over on Instagram, Kindle Boil
• 1:01
  Fitness.
• 1:02
  So yeah, let me know what's on your
• 1:04
  mind.
• 1:04
  If you enjoy this episode or this show
• 1:06
  in general, I love to hear your feedback.
• 1:08
  If you have any criticism that's actually helpful,
• 1:12
  I would also love that.
• 1:14
  But be nice.
• 1:15
  I'm very sensitive, especially right now because we've
• 1:19
  got some stuff going on.
• 1:20
  I have been dealing with my first kind
• 1:24
  of big injury in a really, really long
• 1:27
  time.
• 1:28
  So I had put out a question box
• 1:30
  the other day on Instagram kind of first
• 1:32
  letting you guys know that I have an
• 1:34
  injury.
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  Second, what questions do you have regarding injury
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  and fitness?
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  And a lot of the questions were coming
• 1:40
  in of, are you scared of losing muscle?
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  Are you scared of losing strength by taking
• 1:44
  time off?
• 1:45
  How fast do you lose strength and muscle
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  when you are not working out?
• 1:49
  So those are the topics that I want
• 1:51
  to cover today.
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  And of course, I'll share what is actually
• 1:54
  going on because this is my podcast, but
• 1:57
  it's also just like a diary.
• 1:58
  It's as if I'm sitting down at a
• 2:00
  coffee shop talking to my girlfriend and me
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  going, oh, my gosh, I'm so frustrated.
• 2:03
  You won't believe what's going on.
• 2:06
  But before we go into the girl chit
• 2:08
  chat of our coffee time, I got some
• 2:10
  really exciting news.
• 2:11
  You guys, I've already mentioned that July 10th,
• 2:15
  I'm kicking off my summer shred program, which
• 2:17
  is an eight week body transformation strength training
• 2:20
  program that includes nutrition, nutrition, coaching, accountability, private
• 2:25
  group, chit chats, live coaching calls every week
• 2:28
  on top of free membership.
• 2:29
  Well, not free membership.
• 2:30
  It's included when you sign up, but membership
• 2:33
  to Fit Women's Weekly Live for the eight
• 2:34
  weeks.
• 2:35
  It's a total package.
• 2:36
  It's my biggest event that I put on
• 2:38
  every single year.
• 2:39
  And I look forward to this event more
• 2:41
  so than the January New Year's event for
• 2:44
  a couple of reasons.
• 2:44
  But the main reason being that in January,
• 2:47
  it's kind of expected, right?
• 2:49
  Like you want to work out because everybody
• 2:51
  else is doing it.
• 2:52
  You're motivated because it's a brand new year.
• 2:55
  And so that's kind of the driving force.
• 2:57
  But for my summer shred, this is now
• 3:00
  the beginning of the year.
• 3:01
  Most of the time, a lot of people
• 3:02
  who started off the year being like, I'm
• 3:04
  going to get into fitness.
• 3:05
  I'm going to transform my life, create healthier
• 3:08
  habits, have given up by now, right?
• 3:10
  But we're at that halfway mark in the
• 3:12
  year where it's not too late to get
• 3:14
  back onto the bandwagon.
• 3:16
  But instead of having the motivation from January
• 3:18
  to do that, this is now self motivation.
• 3:21
  This is like I have had enough.
• 3:23
  I'm ready to see results.
• 3:24
  And I want to do this for me,
• 3:26
  which to me makes the challenge so much
• 3:29
  more personable, personal and so much more results
• 3:33
  driven for yourself.
• 3:35
  You get much more out of it.
• 3:36
  You feel much more pride because again, you're
• 3:38
  doing it for you, not because it's January
• 3:41
  and the world is saying that you should
• 3:43
  work out.
• 3:44
  So, yeah, I freaking love this challenge.
• 3:46
  I put so much effort and so much
• 3:48
  energy into it.
• 3:49
  And the big news is, is that registration
• 3:51
  opens next week.
• 3:53
  But in order to help get the word
• 3:55
  out every Saturday, starting this Saturday at 10
• 3:59
  a.m. over on my Facebook group for
• 4:01
  fitments weekly, I'm going to be doing a
• 4:03
  free 30 minute workout.
• 4:05
  This coming Saturday at 10 a.m. Eastern
• 4:07
  standard time.
• 4:08
  It's going to be an interval street training
• 4:10
  workout.
• 4:10
  So and it'll be body weight only.
• 4:13
  All fitness levels are welcome.
• 4:16
  So if you are like me and you've
• 4:18
  been working out for decades, come work out
• 4:20
  with me.
• 4:20
  If you are listening to this podcast going,
• 4:23
  I know that I need to do street
• 4:24
  training.
• 4:24
  The program that I'm using now just isn't
• 4:27
  working for me.
• 4:28
  And you're kind of still new to the
• 4:30
  whole street training world.
• 4:32
  It's for you, too.
• 4:33
  I've been training women for over 15 years.
• 4:34
  I've seen it all.
• 4:36
  And because of the way that I run
• 4:37
  my life, I'm able to coach you.
• 4:39
  I'm able to push you.
• 4:40
  And I'm able to help give you the
• 4:41
  modifications and the training that you need.
• 4:43
  And we can actually talk during the live
• 4:45
  video.
• 4:45
  So I'm really, really pumped about this.
• 4:47
  And then there are some special gifts for
• 4:49
  signing up as well.
• 4:51
  You guys, if you sign up for this
• 4:52
  and I'll make sure to put the link
• 4:53
  down in the description so that you can
• 4:56
  RSVP.
• 4:57
  Now, only are you going to get access
• 4:58
  to the 30 minute workout.
• 5:00
  But after the 30 minute workout, I'm going
• 5:01
  to stay and answer questions.
• 5:03
  I'm going to cover two basic and simple
• 5:06
  changes that you can make when it comes
• 5:08
  to your fitness and when it comes to
• 5:10
  your nutrition that you can start seeing instant
• 5:11
  results.
• 5:12
  And by saying basic doesn't mean that's something
• 5:14
  that you've already heard before.
• 5:16
  I always really, really focus on trying to
• 5:18
  give good content where you go, wow, that's
• 5:20
  not something that I've heard regurgitated by every
• 5:22
  single person of trainer online.
• 5:24
  So sign up.
• 5:26
  You can get that workout, get the coaching,
• 5:28
  come hang out with me, get all your
• 5:29
  questions and your answers, all your questions answered.
• 5:33
  And when you sign up on the RSVP
• 5:35
  form, even if you can't make it live,
• 5:36
  I'm going to be sending out the recording
• 5:38
  and then there's also a question box so
• 5:40
  that if you want to make sure that
• 5:41
  your question gets answered and it doesn't get
• 5:43
  missed, you can ask it.
• 5:45
  It gets sent to me as an anonymous
• 5:47
  user.
• 5:47
  So I don't know who you are.
• 5:49
  You can literally ask me anything.
• 5:51
  But that's, but wait, there's more.
• 5:53
  That's not it.
• 5:54
  You guys are always asking me for recipes
• 5:56
  and meal planning tips.
• 5:57
  So what I did was I went ahead
• 5:59
  and created a 72 page PDF that covers
• 6:05
  the six nutritional changes that if you make,
• 6:07
  you will see results.
• 6:08
  You will add muscle mass.
• 6:10
  You will burn body fat from a nutritional
• 6:13
  standpoint.
• 6:14
  On top of that, it has 22.
• 6:16
  Originally I said 21, but I've added an
• 6:18
  extra 22 of my brand new recipes.
• 6:20
  These have not been used before in other
• 6:22
  programs.
• 6:23
  So if you've looked over on my Sunday
• 6:24
  meal prep recipes and like me thinking, you
• 6:26
  know, I wish I had access to your
• 6:27
  recipes.
• 6:28
  I put together a small cookbook that's in
• 6:30
  this PDF so you can get access to
• 6:33
  21 of my free recipes and it's free.
• 6:35
  So all you have to do, go to
• 6:36
  the link down below, sign up.
• 6:37
  You'll get to hang out with me.
• 6:39
  You'll get to work out with me and
• 6:40
  you get to cook up my recipes.
• 6:42
  So yeah, I hope that you can make
• 6:43
  it.
• 6:43
  And again, even if you can't make it
• 6:45
  live, you can still get the PDF and
• 6:48
  then you'll be able to get the recording
• 6:49
  to the actual event as well after the
• 6:51
  fact.
• 6:52
  So yeah, where are you waiting for?
• 6:54
  Go do it.
• 6:54
  And then of course you'll learn more about
• 6:56
  the Summer Shred challenge to find out if
• 6:57
  that may be something that is up your
• 6:59
  alley.
• 7:00
  But speaking of, because I have to work
• 7:02
  out on Saturday, that is one of the
• 7:05
  biggest reasons that I am actually taking this
• 7:07
  entire week off of my training.
• 7:10
  So let's talk about that a little bit.
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  There's a couple of different reasons actually why
• 7:14
  I'm taking a full week off.
• 7:15
  The number one reason being that I am
• 7:18
  injured.
• 7:19
  And one of the questions was, how did
• 7:21
  you get injured?
• 7:22
  Makes total sense.
• 7:23
  So I guess I need to rewind about
• 7:25
  10 to 15 years ago now.
• 7:28
  I was walking at the time I had
• 7:29
  a silky terrier.
• 7:31
  God bless my Zoe puppy.
• 7:33
  And I was walking her in a pair
• 7:34
  of wedges out in the grass.
• 7:36
  My heel flipped a little bit.
• 7:38
  My ankle flipped.
• 7:39
  And with that, I hurt my knee.
• 7:42
  It was my right knee.
• 7:44
  And it bothered me for years off and
• 7:46
  on.
• 7:46
  But I've worked really hard over the past
• 7:48
  couple of years to really focus on building
• 7:49
  the muscles around my knee to create a
• 7:52
  strong knee joint.
• 7:54
  So things are doing great.
• 7:55
  Now fast forward to about the past month,
• 7:58
  I've talked about my stress levels are really
• 8:00
  high right now.
• 8:01
  My anxiety is higher than ever.
• 8:02
  So my body is kind of in a
• 8:04
  state of like, oh my God, what's going
• 8:05
  on in and of itself.
• 8:07
  Add to that that I've also increased my
• 8:09
  volume of training for Fit Women's Weekly Live,
• 8:12
  but also for my personal training.
• 8:13
  I love Fit Women's Weekly Live.
• 8:15
  It is the strength training that I do.
• 8:17
  But I also love doing sprint work with
• 8:19
  my husband and working out with my girlfriends.
• 8:22
  And I don't want to give those up.
• 8:23
  And clearly, I can't take away from Fit
• 8:25
  Women's Weekly Live.
• 8:26
  So I just added it on top.
• 8:28
  And that may have been a little too
• 8:30
  much too soon.
• 8:33
  And then, so I went from like five
• 8:35
  days, well, six days of working out to
• 8:38
  seven days of working out for the past
• 8:39
  couple of weeks.
• 8:40
  And you'll have to remember, I'm almost 40
• 8:42
  years old.
• 8:43
  Fitness should now be about longevity and overall
• 8:47
  health versus trying to be the best and
• 8:50
  the fastest and the strongest.
• 8:51
  And I also have to remind myself about
• 8:52
  that.
• 8:53
  And I also have to remind myself that
• 8:55
  recovery is really important.
• 8:56
  And I don't feel like I'm like a
• 8:59
  40 year old, you know?
• 9:01
  And so I forget that I'm not 20
• 9:03
  anymore and that I actually have to spend
• 9:04
  a little bit more time foam rolling and
• 9:07
  recovering.
• 9:07
  All that to say is that last week
• 9:09
  I was doing an interval workout that included
• 9:11
  a lot of cutting work.
• 9:12
  I was doing side shuffles and high box
• 9:15
  step overs with a rotation for time stuff.
• 9:19
  And within that, I just, it was too
• 9:20
  much.
• 9:21
  I felt my knee kind of go, ooh,
• 9:23
  don't like this.
• 9:24
  Didn't think too much of it at the
• 9:25
  time.
• 9:26
  Just assumed like I would go home, roll
• 9:28
  it out.
• 9:28
  It would be fine the next day.
• 9:30
  It was not fine the next day.
• 9:31
  It was worse the next day.
• 9:33
  And through some mobility exercises, some range of
• 9:38
  motion exercises and some testing, talking to some
• 9:41
  people, come to find out that I have
• 9:44
  a small meniscus tear in the medial aspect
• 9:48
  of my knee, so the inside of my
• 9:50
  knee.
• 9:50
  And it's not bad.
• 9:51
  There's not a lot of swelling.
• 9:52
  There's no swelling, luckily.
• 9:54
  So it's just about time and recovery.
• 9:56
  And again, working on rebuilding the muscles around
• 9:59
  my knee joint to make it a strong
• 10:01
  joint moving forward and reminding myself that I
• 10:04
  got to slow down.
• 10:05
  And I think the most important part of
• 10:08
  all of this for me is that it's
• 10:11
  not just about what is my injury and
• 10:13
  healing the actual injury.
• 10:15
  It's about looking at everything going on in
• 10:17
  my body because you don't just have a
• 10:19
  knee joint.
• 10:19
  You have an entire body.
• 10:20
  So what caused that stress to my knee
• 10:23
  to happen in order to get the injury?
• 10:26
  And so by doing a lot of research,
• 10:28
  talking to some physical therapist, doing some work
• 10:32
  myself on my actual leg, I think that
• 10:35
  I have a lot of tight muscles, specifically
• 10:37
  in my calves and my quads.
• 10:38
  I also know that I am very hamstring
• 10:41
  and glute dominant versus having my quads work
• 10:44
  when they're supposed to work.
• 10:45
  The back of my legs work a little
• 10:47
  bit more.
• 10:48
  So over the next coming weeks, it's all
• 10:50
  about foam rolling my calves, working on my
• 10:54
  calf stretches, working on some ankle mobility, and
• 10:57
  also rolling out my quads and my hamstrings
• 10:59
  because my hamstrings are overworked, my quads are
• 11:02
  underworked, and both are very tight.
• 11:04
  And working on strengthening my quads through accessory
• 11:08
  work and isolated movements.
• 11:10
  And right now, because there's no swelling, I
• 11:12
  can go ahead and start doing some basic
• 11:14
  movements.
• 11:15
  So one of them is just doing body
• 11:16
  weight leg extensions.
• 11:17
  Sitting in a chair, focusing on straightening my
• 11:20
  leg all the way up as high as
• 11:21
  I can, tightening my quad, holding it for
• 11:23
  a few seconds before I lower it down.
• 11:25
  I'm also working on some lateral movements with
• 11:28
  my legs, trying to keep my legs straight
• 11:30
  while moving my feet away from my body
• 11:32
  and back in.
• 11:33
  Doing some simple movements also with carpet sliders
• 11:38
  of letting my foot roll all the way
• 11:40
  out, rolling it all the way into my
• 11:42
  booty.
• 11:43
  And then again, a lot of using my
• 11:46
  trigger balls and my Theragun as well.
• 11:51
  I don't forget the actual name of ours,
• 11:53
  but so far so good.
• 11:55
  I was really under the weather last week
• 11:58
  of just feeling like, why me right now?
• 12:01
  We've got so much going on.
• 12:01
  I've got the summer shred coming up.
• 12:04
  And then this weekend was really the deciding
• 12:07
  factor where I was like, I need to
• 12:09
  take a week off from my training.
• 12:12
  And that was really hard for me.
• 12:13
  I'm not going to lie.
• 12:14
  You guys know I've talked about my exercise
• 12:15
  addiction in the past.
• 12:17
  And the idea of cutting back on exercise
• 12:19
  isn't bad, but the idea of actually going
• 12:21
  a full week without working out, that to
• 12:24
  me was like, oh my God, who am
• 12:26
  I?
• 12:26
  Because my exercise kind of defines me a
• 12:28
  little bit, right?
• 12:29
  And what am I going to do?
• 12:30
  Because also I'm super stressed and anxious right
• 12:32
  now.
• 12:33
  And exercise helps with that.
• 12:34
  That's my outlet.
• 12:35
  But I've also learned like, I've got to
• 12:36
  find other coping mechanisms.
• 12:38
  And so my husband and I sat down
• 12:39
  and said, okay, what is my plan going
• 12:42
  to be for rehabbing this knee so that
• 12:45
  I can come back stronger and not have
• 12:47
  to worry about it in the future?
• 12:48
  Our first question was, when's the last time
• 12:50
  I took a real break from fitness?
• 12:53
  And I started Fitness Week Live in 2020
• 12:55
  when I needed something from my studio, all
• 12:58
  the ladies that were members here, to be
• 13:01
  able to work out.
• 13:01
  So I was like, hey, I'll start working
• 13:02
  out live.
• 13:03
  I'll be there.
• 13:04
  I'll hold you accountable.
• 13:05
  And of course, Fitness Week Live came out
• 13:07
  of that.
• 13:07
  And it's been amazing, but I have not
• 13:09
  had a break from working out in over
• 13:11
  three years.
• 13:12
  And even when I've taken a day or
• 13:14
  two off, I'll still go for a run
• 13:15
  or do some sort of exercise.
• 13:18
  So just like everything, I do have to
• 13:20
  also remind myself that this is a job.
• 13:22
  People get PTO.
• 13:24
  People take time off.
• 13:25
  People go on vacations.
• 13:25
  And I deserve to have a little vacation
• 13:28
  as well.
• 13:28
  My body deserves that.
• 13:30
  So after some tears from the injury and
• 13:34
  from being like, oh my God, why are
• 13:36
  we going through this?
• 13:36
  It was definitely the best decision.
• 13:38
  And I'm still obviously working.
• 13:41
  I'm just taking the week off from my
• 13:42
  actual training.
• 13:43
  And it's been good.
• 13:46
  My husband calls me from work just to
• 13:47
  make sure like, I told him I feel
• 13:49
  like I'm a kid homesick from school because
• 13:51
  he'll be like, how are things going?
• 13:52
  What are you doing?
• 13:53
  But I am listening to my body and
• 13:56
  I'm kind of excited to see what this
• 13:58
  week off will do.
• 14:00
  But I'm making sure to do that so
• 14:01
  that on Saturday I can come back and
• 14:03
  I might have to modify some things, not
• 14:05
  where anyone would ever be able to tell
• 14:07
  that I am slightly injured.
• 14:09
  But I want to be able to obviously
• 14:12
  work out and do my best for you
• 14:13
  guys for the free workout and be my
• 14:15
  best for once the summer shred does show
• 14:17
  up.
• 14:18
  And I just have the best community of
• 14:20
  women that are when I, you know, told
• 14:22
  films with their life.
• 14:23
  Hey, I'm closing the studio for a week.
• 14:25
  We have over 2000 live workouts filmed in
• 14:27
  the database.
• 14:28
  So they're not missing out on anything each
• 14:30
  day.
• 14:30
  I'm still going through the database and saying,
• 14:32
  here's your workout for today so that they
• 14:34
  don't have to go through it.
• 14:35
  But everyone has been so supportive and like,
• 14:37
  you have to take care of yourself.
• 14:39
  Like, yes, you're our coach and we work
• 14:40
  out with you, but we want you to
• 14:43
  be happy and healthy too.
• 14:44
  So it's been pretty cool.
• 14:46
  But so, yeah, this is a physical rest
• 14:50
  week and a mental rest week when it
• 14:52
  comes to workouts.
• 14:53
  And that's what's going on, y'all.
• 14:55
  So if you have any questions about that,
• 14:57
  let me know.
• 14:58
  If you have any questions about like exercise
• 15:00
  addiction or how do you handle that mental
• 15:04
  alien in your head, that monster telling you
• 15:06
  like, stop being lazy, get up and do
• 15:08
  something.
• 15:09
  Let me know because I do have that
• 15:11
  monster in here.
• 15:12
  But I was talking to my girlfriends last
• 15:14
  night about this and how the good thing
• 15:18
  with age and education and learning how to
• 15:23
  listen to your body is that I might
• 15:25
  hear that monster in my head saying like,
• 15:27
  Kendall, you need to get moving.
• 15:30
  You know, this week off, you're going to
• 15:31
  lose your strength.
• 15:32
  And we're going to talk about that in
• 15:33
  just a second.
• 15:34
  But I am wise enough and educated enough
• 15:37
  to know that monster is wrong.
• 15:40
  So when she starts to speak up, we'll
• 15:42
  call her petunia, right?
• 15:43
  We'll call the evil Kendall petunia.
• 15:47
  When petunia starts to talk, I can say,
• 15:49
  shut up, you're wrong.
• 15:50
  And it might fester with me for a
• 15:51
  second and then I'm able to push it
• 15:52
  away.
• 15:53
  It might cause me a split second of
• 15:55
  anxiety of like, oh my gosh, does she
• 15:56
  have a point?
• 15:58
  And then I'll say, no, she's not.
• 16:00
  As a trainer to other women, I need
• 16:02
  to be the best trainer to myself as
• 16:04
  well.
• 16:05
  And so pushing petunia's thoughts out of my
• 16:07
  head is something that I've learned with time
• 16:09
  to be able to do.
• 16:10
  And that self-awareness is really powerful.
• 16:13
  And that's how I know that through all
• 16:14
  the 20 years that I have had my
• 16:16
  own battles with eating disorders in my early
• 16:19
  20s to exercise addiction, I'm able to manage
• 16:24
  it, right?
• 16:24
  She's always going to be there in the
• 16:26
  back of my head.
• 16:27
  But having that self-awareness and saying, shut
• 16:29
  the F up definitely helps me.
• 16:31
  So hopefully that'll help you as well.
• 16:33
  But if you have questions, let me know.
• 16:35
  So those were some of the, I covered
• 16:36
  a lot of questions in that little bit.
• 16:38
  But the main question that I wanted to
• 16:40
  answer today is, how long after you stop
• 16:43
  your workouts do you lose muscle and strength?
• 16:46
  So this is really individually based about how
• 16:49
  much muscle you have, how trained you are,
• 16:51
  how long you've been consistent with your workouts.
• 16:53
  And people who have more muscle and they
• 16:56
  stop using it will start to lose their
• 16:58
  muscle a little bit faster just because muscle
• 17:00
  is very metabolically active and your body doesn't
• 17:03
  want to have to work really hard to
• 17:04
  maintain it if it's not using it.
• 17:07
  So it's like what you don't use, you
• 17:08
  really do lose.
• 17:10
  So some people suggest, there is research that
• 17:12
  suggests that you can begin to lose muscle
• 17:14
  within one week of inactivity.
• 17:16
  But let me clear this up.
• 17:18
  So this isn't necessarily you losing muscle and
• 17:20
  losing strength.
• 17:21
  This is based on the idea that if
• 17:23
  you aren't moving, so if you are put
• 17:25
  in a cast or if you've had surgery
• 17:27
  and you're bedridden or you're on crutches, which
• 17:30
  I'll share my crutch story in just a
• 17:31
  second, you can start losing your muscle mass.
• 17:33
  It can start to atrophy in about a
• 17:35
  week of time.
• 17:36
  But you all start to see some differences
• 17:39
  in your muscle tone even if you are
• 17:42
  moving probably within a week or two as
• 17:44
  well.
• 17:44
  But that doesn't mean that you're losing muscle.
• 17:46
  What you're losing is some water weight and
• 17:48
  some glycogen because glycogen gets stored in your
• 17:51
  muscle as well as water.
• 17:53
  And so it's that pump that you get
• 17:55
  during a workout.
• 17:56
  And so when you're not working out, you
• 17:57
  don't need that anymore and it gets flushed
• 17:58
  out of your system.
• 17:59
  But the good thing is that after a
• 18:01
  couple of training sessions of coming back, that
• 18:03
  water and that glycogen come back, they give
• 18:05
  you that pump again and you look the
• 18:07
  same.
• 18:08
  So don't think like, oh my God, I
• 18:09
  haven't worked out in a week.
• 18:10
  I don't look the same.
• 18:12
  It's just, it's your water weight.
• 18:13
  Start working out.
• 18:14
  You're going to get your pump and you're
• 18:15
  going to get your definition all over again.
• 18:21
  So, and that, like once you lose your
• 18:23
  water weight and your glycogen, you can actually
• 18:26
  decrease your muscle size by as much as
• 18:28
  20%.
• 18:29
  But again, it's just basically the muscle becoming
• 18:32
  dehydrated.
• 18:32
  So think of it like that.
• 18:35
  Let's see, let's talk about, all right.
• 18:40
  So what happens if you hurt yourself, but
• 18:43
  you're still able to move in some way,
• 18:46
  shape or form, right?
• 18:47
  You're just not work, quote unquote, working out
• 18:49
  like you normally would.
• 18:50
  So according to a 2013 study, if you
• 18:53
  are moving around, true muscle loss and strength
• 18:56
  happens around weeks, three to four for athletes
• 18:59
  or people who work out on average five
• 19:02
  to six times per week for a period
• 19:04
  of time, or on average three or more
• 19:06
  times per week for a prolonged amount of
• 19:08
  time, even years.
• 19:09
  If you've consistently been working out three times
• 19:11
  a week for five years, you are actually
• 19:14
  considered an athlete and you'll start to lose
• 19:16
  your strength after about three to four weeks.
• 19:18
  But here's the good thing.
• 19:20
  And this is why I'm not worried.
• 19:21
  And I'm also going to share my story
• 19:23
  about one of my worst injuries that I've
• 19:26
  done to myself.
• 19:27
  And it'll explain why I'm really not worried
• 19:29
  about any of this.
• 19:30
  So there's this thing called muscle memory.
• 19:33
  This is what like if you're a college
• 19:35
  athlete and then you take a decade off
• 19:37
  and then you come back, let's say you
• 19:39
  are a track runner in college, you haven't
• 19:42
  run in 10 years and then you start
• 19:43
  running again, your body remembers what you used
• 19:47
  to be able to do.
• 19:48
  And so you're going to be able to
• 19:49
  progress a lot faster than somebody who has
• 19:52
  never run before.
• 19:53
  And the same is true for muscle mass
• 19:55
  as well.
• 19:56
  Your body knows where it used to be.
• 19:57
  So once you're able to start working out,
• 19:59
  you're going to get back to where you
• 20:00
  were a lot faster than someone who's never
• 20:03
  worked out before.
• 20:04
  They generally say that if you avoid working
• 20:08
  out for six weeks, that it can take
• 20:10
  six to 12 weeks for that muscle to
• 20:12
  come back fully where you are, which for
• 20:15
  somebody who's never been trained before, it could
• 20:18
  take them up to years to get to
• 20:20
  where you were.
• 20:21
  And it's only going to take you around
• 20:22
  six weeks.
• 20:23
  I typically see people get back to where
• 20:25
  they were in the same amount of time.
• 20:27
  So if you took six weeks off, it'll
• 20:28
  take about four to six weeks to get
• 20:31
  back.
• 20:31
  And that's just through things that I've seen
• 20:33
  personally.
• 20:34
  But is there anything that if you are
• 20:35
  like me and you're having to take some
• 20:36
  time off, things that you can do to
• 20:39
  avoid muscle atrophy or avoid losing your muscle?
• 20:43
  And yes, there are a couple of things
• 20:44
  to do.
• 20:44
  Number one, instead of focusing on what you
• 20:46
  cannot do, focus on what you can do.
• 20:50
  Now, this week I'm taking the full week
• 20:51
  off.
• 20:52
  So I could be doing certain things.
• 20:54
  I'm not.
• 20:54
  I'm letting my body get a full rest
• 20:57
  for my mental health, for my physical health,
• 20:59
  so that next week I can start doing
• 21:01
  exactly that, focusing on the things that I
• 21:03
  am able to do.
• 21:04
  So just because I've hurt my leg doesn't
• 21:06
  mean that I can't do upper body work
• 21:08
  or I can't do core work, right?
• 21:11
  If you're able to move any way, shape,
• 21:13
  or form, you're able to do something.
• 21:15
  Even if you have broken both of your
• 21:17
  legs and you're stuck in bed, you can
• 21:19
  still grab some light dumbbells and do some
• 21:21
  flys.
• 21:22
  You can do some chest press.
• 21:23
  You can do things, right?
• 21:25
  You can do crunches and still keep your
• 21:26
  legs flat out in front of you.
• 21:28
  And that also helps with your mental health
• 21:31
  as well because instead of focusing on, oh
• 21:33
  man, I can't do the things that I
• 21:34
  love to do, start setting yourself up to
• 21:36
  have new goals.
• 21:37
  I broke my leg, and this is what
• 21:38
  I'm going to share in just a second,
• 21:40
  several years ago.
• 21:42
  And during that time, I had been training.
• 21:44
  We're supposed to go on this epic hike
• 21:46
  through Glacier National Park.
• 21:49
  Obviously that trip got canceled.
• 21:51
  So instead I was like, okay, well, if
• 21:52
  I can't do that, what can I do?
• 21:54
  So I did a, I think it was
• 21:57
  a eight week program for pull-ups and
• 22:00
  push-ups.
• 22:01
  And during that time, I have never been
• 22:04
  so good at push-ups and pull-ups
• 22:06
  because I had a goal.
• 22:07
  I was like, okay, if I can do
• 22:08
  this, I can do this.
• 22:09
  And if I'm going to do this, I
• 22:10
  might as well dive right into it.
• 22:12
  So it gives purpose to my workouts, and
• 22:14
  that helped a lot.
• 22:15
  The second thing that you can do is
• 22:16
  obviously make nutrition a priority.
• 22:18
  You're going to have that natural tendency to
• 22:20
  be like, well, I'm doing less, so I
• 22:22
  should eat less.
• 22:23
  When your body is in recovery mode, it
• 22:26
  takes energy to be able to heal your
• 22:27
  body.
• 22:28
  So if you go into a caloric deficit,
• 22:29
  you're only slowing your body down in its
• 22:32
  recovery process.
• 22:33
  So make sure that you're not cutting calories,
• 22:35
  that you're staying at maintenance or even a
• 22:37
  little bit elevated.
• 22:38
  And on top of that, make sure to
• 22:40
  keep focused on your protein intake.
• 22:43
  For your protein, you want to be either
• 22:45
  at that one gram of protein per pound
• 22:47
  of body fat, or even raise up a
• 22:49
  little higher in order, again, to help with
• 22:51
  that recovery and help your body get all
• 22:54
  the blood flow that it needs to get
• 22:55
  all the nutrients to that zone that's trying
• 22:57
  to recover.
• 22:58
  So for some people, it might be one
• 22:59
  gram.
• 23:00
  For some people, you can even go up
• 23:01
  to 1.2. I always suggest that your
• 23:04
  protein intake should be based on what your
• 23:06
  weight is.
• 23:07
  For somebody who, let's say, weighs 300 pounds,
• 23:11
  300 grams of protein per day is probably
• 23:13
  going to be really, really hard.
• 23:14
  So I'm not going to suggest to them
• 23:16
  that they take 1.2 grams of protein,
• 23:18
  which is then going to take it, what
• 23:19
  is that, like 380?
• 23:21
  I don't know from the top of my
• 23:22
  head, but a lot of protein.
• 23:24
  So for them, it's probably going to be
• 23:25
  more at that like 250 to 300 gram
• 23:29
  of protein range just because that's what's feasible
• 23:32
  for intake.
• 23:33
  But if you're, I would say, anything under
• 23:36
  180 pounds, then trying to take your protein
• 23:38
  to that 1.2 level during an injury
• 23:40
  is a really smart idea.
• 23:43
  And then hydrate.
• 23:45
  Obviously, when you are hydrated, your blood flows
• 23:48
  and blood is what's carrying all the nutrients
• 23:50
  to that injury spot.
• 23:52
  If it's something like me for your knee,
• 23:54
  the best way, if it's not causing pain,
• 23:57
  obviously, and there's no swelling, the best thing
• 23:59
  that you can do for a knee injury
• 24:01
  is actually walk.
• 24:03
  It's light on the joint.
• 24:06
  Obviously, it's not running.
• 24:07
  But when you walk and you flex and
• 24:09
  you extend, that's what pumps nutrients through the
• 24:12
  knee and what's called synovial fluid.
• 24:14
  And so that is the best thing to
• 24:16
  do it because the knee itself, kind of
• 24:18
  like an elbow, doesn't have high blood supply,
• 24:21
  right?
• 24:21
  So you want to do what you can
• 24:22
  to make sure all the nutrients are getting
• 24:24
  there.
• 24:24
  And it acts like a pump to be
• 24:26
  able to get the nutrients there.
• 24:27
  So walk as much as you can.
• 24:29
  I have not given up walking.
• 24:30
  In fact, I have already walked 14,000
• 24:32
  steps today.
• 24:34
  And it honestly is what feels the best
• 24:36
  on my knees.
• 24:38
  So yeah, in terms of seeing results, or
• 24:41
  I should see lack of results from not
• 24:44
  working out, about three to four weeks.
• 24:46
  One week doesn't do too much.
• 24:48
  I am expecting that when I first get
• 24:49
  back to that workout, my first workout, it's
• 24:52
  going to feel kind of like, oh my
• 24:53
  gosh, I feel out of shape.
• 24:54
  I feel a little sluggish.
• 24:55
  I feel a little more winded than I
• 24:57
  normally would.
• 24:58
  But one or two workouts back, and I'll
• 25:00
  be 100% back to where I was
• 25:02
  before.
• 25:03
  And then what I will share with you
• 25:05
  guys is this is actually not my first
• 25:07
  rodeo at being injured.
• 25:09
  I have had several injuries over the past
• 25:12
  20 years of working out.
• 25:13
  I think my first, well, my very, very
• 25:16
  first injury was a shin splint that turned
• 25:19
  into a stress fracture when I was in
• 25:21
  college from running too much and didn't know
• 25:23
  proper running form.
• 25:24
  So that obviously healed up on its own.
• 25:27
  And then my second big injury after that
• 25:30
  was a dislocated shoulder from doing a overhead
• 25:33
  shoulder press that was, I just had no
• 25:35
  business doing.
• 25:36
  I was like 22 years old.
• 25:37
  And I was in my head going, I
• 25:39
  can totally do this.
• 25:40
  Obviously I did not.
• 25:42
  And that healed up from letting it rest,
• 25:46
  letting it recover, and doing rehab exercises at
• 25:48
  the time.
• 25:49
  I think I was about 24 at the
• 25:51
  time when that happened.
• 25:53
  And then, well, I guess my really first
• 25:55
  big boo-boo when it comes to exercise
• 25:57
  was, I have two herniated discs in my
• 26:02
  back from when I was 15 from cheerleading.
• 26:04
  But I don't really count that because it's
• 26:05
  been in my life for so long.
• 26:06
  It's just kind of there.
• 26:08
  And so after my dislocated shoulder, my next
• 26:11
  injury was I broke my leg into a
• 26:14
  rock climbing.
• 26:15
  I was bouldering and tried to jump for
• 26:18
  the very last reach because the people I
• 26:20
  was with were like, you got it, just
• 26:21
  go for it.
• 26:22
  I went for it and it didn't go
• 26:24
  so well.
• 26:25
  So for that one, I was actually on
• 26:26
  crutches for I think it was 10 weeks,
• 26:29
  10 to 12 weeks, no weight bearing, and
• 26:31
  I lost a lot of muscle during that
• 26:33
  time.
• 26:33
  It was during, in that leg, it atrophied
• 26:36
  very, very fast because like I said, there
• 26:39
  was no weight bearing.
• 26:40
  I was on crutches the whole time.
• 26:41
  My shoulders got stacked, and I think that's
• 26:43
  why one of the reasons that I have
• 26:45
  actually really big lots today was because of
• 26:47
  the training that I did during that time
• 26:49
  period.
• 26:50
  Because that's what I could do, right?
• 26:51
  I focused on my upper body, but this
• 26:54
  is what I wanted to share with you
• 26:55
  guys because I was able to build that
• 26:57
  strength so fast.
• 26:59
  Once I got the okay to start using
• 27:02
  that leg again is that I still trained
• 27:04
  my other leg.
• 27:06
  So I was still doing single leg squats.
• 27:08
  I was still doing single leg deadlifts with
• 27:10
  my good leg, and which I know sounds
• 27:12
  counterintuitive because you're like, oh my God, you're
• 27:14
  losing strength and muscle on the one leg,
• 27:16
  but you're building up your other leg.
• 27:18
  It helped in the long run.
• 27:20
  When I got my cast off my, and
• 27:22
  I was talking to my doctor because my
• 27:23
  leg looks so pathetic.
• 27:24
  I was like, hey doc, how long do
• 27:26
  you think it's going to take it to
• 27:27
  go from this to this pointing to my
• 27:29
  strong leg?
• 27:30
  And he's like, well, you had this on
• 27:31
  for 10 weeks.
• 27:32
  It'll probably take you about 10 weeks to
• 27:35
  build that muscle mass back up.
• 27:37
  You guys, I kid you not when I
• 27:39
  say, once I got the confidence back and
• 27:42
  the range of motion back in my ankle
• 27:44
  and my legs to start moving properly again,
• 27:47
  which was just a couple of days, I
• 27:49
  was back to looking normal.
• 27:51
  My legs matched back up within four weeks.
• 27:54
  And I contributed that to the training that
• 27:57
  I did during, and obviously also because of
• 28:00
  muscle memory.
• 28:02
  So if you're like, I'm never going to
• 28:04
  be able to get back there, it's always
• 28:05
  going to look funny.
• 28:06
  It's not trust the process.
• 28:08
  You will be okay.
• 28:09
  And know that we're in this together.
• 28:11
  Injuries happen.
• 28:12
  So sometimes it would be naive of me
• 28:15
  to say that as much as I trained,
• 28:17
  that I would never have an injury, but
• 28:19
  it does suck.
• 28:20
  So absolutely.
• 28:21
  And listen to your body.
• 28:22
  I am certain that there are some other
• 28:25
  cues going on telling me, hey, you should
• 28:27
  probably slow down.
• 28:28
  I am a big believer that this did
• 28:30
  not just happen just because I tweaked my
• 28:32
  knee.
• 28:32
  This happened because my body was put under
• 28:34
  a lot of stress and your body is
• 28:35
  a system, not a segmented Lego put together.
• 28:40
  And so just like with your gut affects
• 28:42
  your mental health, it affects everything in your
• 28:45
  system.
• 28:46
  So does everything else.
• 28:47
  So me being super stressed out, high anxiety,
• 28:50
  working out as much as I do just
• 28:53
  eventually kind of takes a toll.
• 28:55
  So yeah, there you go.
• 28:57
  All right, you guys, that's all I got
• 28:58
  for you today.
• 28:59
  Make sure to click on the link down
• 29:02
  below so that you sign up for Saturday's
• 29:04
  free workout event.
• 29:05
  Get my recipe book with 22 free recipes
• 29:07
  in there as well.
• 29:09
  And subscribe to the podcast lever of you.
• 29:11
  And if you have any questions or comments,
• 29:13
  or if you've had any injuries yourself, or
• 29:15
  maybe you have something now, let me know
• 29:17
  and I'll make sure to cover it in
• 29:18
  future episodes, maybe on Friday's Fit Quickie episode.
• 29:21
  But for now, I'm going to go do
• 29:23
  my knee strengthening exercises and I will talk
• 29:25
  with you guys later.
• 29:27
  Thanks so much.
• 29:28
  I want to see you Saturday, sign up.
• 29:30
  Go to the link down in the show
• 29:31
  notes and come hang out with me.
• 29:33
  All right, guys, bye.