How quickly does muscle mass disappear without training?
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Despite your devotion playing sports , sooner or later a pause period may occur. The reasons for this vary – from long trips with a preference for walking instead of training, to illnesses that do not allow you to maintain activity for several weeks or months. But how quickly does your work in the gym and your efforts to build muscle disappear?
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What is meant by “loss”? muscle mass?
The answer to the question “How long does it take for muscles to begin to shrink?” requires understanding what exactly is considered muscle loss. “Most often we are talking about either muscle volume itself, or loss of strength – and this is not the same thing,” – notes physiologist Alyssa Olenik. – “By increasing muscle mass due to volume, the relief of the body increases, and strength increases along with the ability to lift heavier weights. As your neuromuscular system adapts to stress, the motor neurons that communicate with muscle fibers work more smoothly and efficiently, producing increased strength. Thus, strength is not only the addition or restoration of muscle tissue, but also an improved ability to use it to generate more power.
How long does it take for muscles to begin to shrink?
If you have a short break, such as a week without training while traveling, don’t worry! It usually takes about 2-3 weeks for a noticeable decrease in muscle strength to occur. If you took a break of a week and a half and did not gain weight, most likely, when you return to the gym, you will notice only a slight decrease in results – for example, the ability to do one repetition less in the usual exercise
the reasons for this lie not so much in the loss of muscle volume, but in the decrease in the amount of carbohydrates and fluid in the muscles. When you stop training, a significant portion of the “volume loss” occurs. is associated precisely with a decrease in glycogen and water reserves, while the real destruction of muscle tissue begins only after a few days and proceeds much more slowly. This is explained by the fact that the body uses carbohydrates and liquids for energy and metabolism, which is why their reserves are depleted.
However, the proverb “if you don’t use it, you lose it” perfectly reflects the essence of maintaining muscle mass. If you are completely passive for 2-3 weeks, without any movement, strength and muscle size will decrease faster than if you maintain at least minimal activity – for example, walking, doing light bodyweight exercises at home or dancing. According to a study in the journal Current Opinion in Clinical Nutrition & amp; Metabolic Care, loss of muscle mass is associated with a decrease in muscle protein synthesis, the process by which the body uses amino acids to repair microdamage caused by training. As shown in an article from the International Journal of Sport Nutrition and Exercise Metabolism, if muscle protein breakdown exceeds protein synthesis (which happens after cessation of exercise), the muscles begin to contract. “However, if you maintain at least some regular activity, the loss of mass will be less noticeable, and the restoration of strength and size will be faster than their initial growth,” – adds the expert.
If you were previously involved in weightlifting, but switched exclusively to cardio, a decrease in muscle mass is possible, but it will be slower than not training at all. “Cardio exercise has a catabolic effect, meaning it breaks down tissue to produce energy,” – explains Olenik. “However, this type of activity is still better than no movement, and the process of muscle loss will take longer.”
What methods can be used to determine how much muscle mass has decreased?
To assess how much your strength has decreased during the rest period, it is recommended to pay attention to subjective sensations and use an individual load rating (IRA). This metric reflects how intense the workout feels to you. If habitual exercises, for example squats lifting 20-pound dumbbells or doing 15 push-ups suddenly becomes much more difficult, which could signal a decline in your physical strength.
To more accurately determine changes in muscle mass, bioimpedance analysis using the InBody device, which measures the amount of muscle tissue, fat and fluid levels in the body, will be useful.
What measures will help slow down the process of muscle loss?
Although there will inevitably be a loss of strength and muscle size when you take a long break from training, there are ways to minimize this process.
- Try to maintain at least some physical activity, even if it doesn’t fit into your regular workout routine. Simple trail walks or light bodyweight exercises at home will help maintain muscle tissue. Any load, even a minor one, is much more effective than complete inactivity in maintaining muscle mass.
- Monitor your caloric intake and protein intake. When there is a lack of protein and calories, the body has difficulty maintaining existing muscle mass because it begins to use tissue as an energy source. People with higher protein intake, even without exercise, lose less muscles than those whose diet is poor in this macronutrient.
The good news is that once you resume exercising, your muscles will regain strength and size much faster than they were built the first time. Your muscles contain satellite cells, a type of stem cell precursor to skeletal muscle, that are activated during exercise and promote hypertrophy. Those who have already practiced have more such cells than beginners, which provides the body with “source material” for muscle growth. In addition, the brain has already formed the neural connections necessary to perform the movements, so returning to training feels similar to riding a bicycle after a long break – skills are quickly restored.
Tips for returning to training after a break
Most likely, at first you will not be able to lift the same weights and perform the usual number of approaches, so you should not immediately strive for the maximum. It is recommended to reduce the load for the first one or two weeks: take lighter weights and perform one less approach. This approach will give the body the opportunity to adapt and gradually build strength. It is important not to blame yourself for some decrease in results or loss of volume – be tolerant of yourself, regardless of the reasons for the break. The main thing is that you are already back in the gym, and this is an important step forward. Start gradually increasing the intensity of your workout.
