I’ve been thinking about this a lot lately, with Spring Break coming to an end:  if you’re taking a break from exercise (which could mean dance, weights, yoga, running, martial arts or any activity), exactly how long does it take to lose muscle mass?

I generally work out each weekday, and take Saturday and Sunday off.  If I’m lucky, I squeeze in a weekend run, but not usually.  During the week, it’s typically resistance and cardio combos.  On Mondays, it’s a RELIEF to work out again — I feel like I NEED that movement.  But heaven forbid I make it a long weekend!  Two days off from exercise feels like no big deal when I get back into it — but three days?  Ugh!  It feels like I’m a couch potato starting back at square one.

Is it because I’ve actually lost muscle mass or cardio endurance over an extra 24 hours off?

Or is that extra day just getting in my head a little too much?

And do you feel the same?

Turns out, it’s probably all in my head.  Experts can’t agree on a specific deadline, mainly because each body varies in terms of metabolism and muscle gain/loss.  Also, different muscle groups gain and lose mass differently; abs tend to retain strength longer than, say, the smallish muscles around the lower leg.   The general consensus is that taking off 10-14 days or more will result in some loss of strength and cardiorespiratory fitness.

So, assuming you’re not taking breaks of 2 weeks or more, it’s really all in your head.  It’s mind over matter once again.  I have a great friend who can consistently run 3 miles, then stop running for a month and then just tell himself, “I’m going to do 6 miles today.” AND HE DOES IT.  Then he acts like it was EASY.   (Yeah, that’s envy that you’re picking up in my tone.)  The thing is, it’s his self-talk – it’s what he tells himself internally that makes it happen.

What are you telling yourself?  How does it compare to what you’d say to your best friend if s/he were in the same position?   I’m keeping this in mind as I face my Monday workout after a 5-day hiatus.   Here’s my script — feel free to borrow at will:

“The fitter you are to begin with, the quicker you’ll bounce back after a break.”  (This is true, by the way, not just a platitude.)

“Be like Nike:  Just Do It.”

“You’ll feel so much better afterward.”

“Whether you think you can or you can’t, you’re right.”

“Get your priorities straight.  Do the healthy thing first, and all else will follow.”

Please share!  What’s your threshold — how many days can you take off without feeling like a slug?  And what do you tell yourself for motivation?  (Or what self-talk really keeps you down and needs to be eliminated?)