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How Long Does It Take to Start Losing Muscle After You Stop Working Out?
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You don’t have to look long to find material on how much muscle someone can gain in a month. But did you ever wonder how long it would take to start losing muscle if you took a break from the gym? “When you stop training, it takes about two weeks to lose that trained state,” says Dr. Thomas O’Connor, aka the “Anabolic Doc,” who makes an appearance in the new Generation Iron 3 film about bodybuilding. “As far as losing muscle tissue, the range is going to be from one week to two weeks. About two weeks.” O’Connor used his own competitive powerlifting as an example, explaining how he’d lift in 12-week cycles and have a week off at the end of the period. “After that one week, you are at the peak of gaining and losing [muscle],” O’Connor says. “If you’re just talking about lifting weights, you will hold that muscle for at least a week or two. Based on studies, it’s after a week or two, you’re maxed out and then you start to lose.” Curious to confirm O’Connor’s range of one to two weeks—leaning toward two—as fact, Muscle & Fitness did a deep dive into the subject and most agree that it takes roughly two weeks to start losing muscle after someone has stopped lifting. A 2015 Danish study from the University of Copenhagen concluded that it takes a physically fit person two weeks without exercise to begin losing muscle. "Our experiments reveal that inactivity affects the muscular strength in young and older men equally," says researcher Andreas Vigelsoe of the Center for Healthy Aging and the Department of Biomedical Sciences at the university. "Having had one leg immobilized for two weeks, young people lose up to a third of their muscular strength, while older people lose approximately one-fourth. A young man who is immobilized for two weeks loses muscular strength in his leg equivalent to aging by 40 or 50 years." This study was conducted with people who had their legs completely immobilized, so it's on the extreme end of the rest spectrum (though Science Daily did liken the immobility to taking "a very relaxing holiday"). That being said, the muscle size that was lost so quickly was not easily regained, with researcher Martin Gram concluding, "it'll take you three times the amount of time you were inactive to regain the muscle mass that you've lost." Another source, the book Physiology of Sport and Exercise (via Live Strong), says muscle atrophy can begin within a two- to six-week window, giving a slightly longer outlook to size loss. So, one week seems aggressive, but two weeks seems to be the magic number for the starting point. Of course there are variables attached to the two-week starting point for muscle to fade. “Age is the most important variable,” O’Connor says. “The other variables are going to be what you’re on (supplements/enhancers), what your hormone status is, if you’re sick, if you’re a person that has chronic medical issues and then always, of course, diet and your training regimen.” Within that, O’Connor adds that someone doing aerobics as their form of fitness could have a different starting point of muscle atrophy in comparison to someone getting his or her exercise from sports or someone who strictly lifts weights in the gym. But from what Dr. O’Connor says and multiple sources point to, roughly two weeks is the time it would take to start losing muscle if you’d stop hitting the gym.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 26, 2018 at 08:46AM
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 24, 2018 at 03:18PM
Two Medicine Ball Workouts That Take Less Than 30 Minutes
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Per Bernal
The medicine ball is not just an accessory to use when hitting abs. One simple med ball can pack a heavy punch if you know how to use it, making for an intense, physique-shredding workout that can be done virtually anywhere. It even travels well. Throw a med ball in the trunk of your car before your next business trip or vacation for a portable gym you can bust out at a hotel or campsite. If you’re rolling your eyes right now, still thinking a medicine ball won’t do anything to help you level up your physique, it’s only because you’ve never done more than core work and maybe some wall balls with it. But take on one or both of these workouts designed by trainer Jim Ryno and you’ll be singing a different tune—that is, if you’re not gasping for air from the intensity. “One of the major benefits to training with a medicine ball, as opposed to weights, is that you’re able to minimize unwanted stress on the body while at the same time increasing volume,” Ryno says. “Due to their dynamic nature, med balls allow you to challenge a wide range of muscle groups through multiple planes, leading to greater athleticism. Even a light medicine ball can help you build strength and increase power.” Ryno’s med ball programming hits all body parts through a combo of full-physique exercises, focused compound movements, and isolation exercises. “The 30-minute workout is guaranteed to burn fat while building power,” Ryno says, “and the other is a short but challenging endurance and conditioning session.” So what are you waiting for? Time to have a ball. The following routines were designed to be performed with a medicine ball weighing 15 pounds or more. Any type of medicine ball will work (leather, rubber, with handles, without handles), but slams are best done with a nonbouncy ball.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 24, 2018 at 10:34AM
Cydney Gillon's Total-Body Workout
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Per Bernal
For as long as she can remember, Cydney Gillon has been fast. “We had this school race called the Turkey Trot,” she recalls. “And I won it every single year until I broke my ankle one year—all the way from kindergarten through fifth grade.” But that’s just kid stuff, right? Not exactly. Since those early days in the Atlanta suburb of Douglasville, GA, Gillon has made a habit of arriving ahead of schedule. She did her first bodybuilding show at 14, cracked the UPenn track team at 18, reached the final four of Survivor: Kaôh Rōng at 23, and in 2017 became the youngest-ever Figure Olympia champ at 25. We’re sensing a trend here. Just because her rise has been speedy, though, doesn’t mean it hasn’t been interesting. Take, for example, how she got into bodybuilding in the first place. When Gillon was 5, her parents were not exactly fit. Dad Skip was pushing 400 pounds, while Mom Tangelea was more than 200. “And you know how kids have no filter?” Gillon says. “I was like, ‘Mom, y’all are fat!’ ” That wake-up call kicked off a spectacular turnaround that saw both her parents become competitive bodybuilders. Then they flipped the script on their loud-mouthed daughter when the “junk food junkie” developed high cholesterol at 12. Mom corralled her diet, and Gillon started working out, discovered her genetics were figure-friendly...and never looked back. Things got tricky in college—the high school track star had to give up the 300-meter hurdles event and focus on 100-meter hurdles “because it fits more of a figure body type”—but Gillon’s passion for competition only grew. Which is how, a week after her first Arnold, she found herself marooned on a Cambodian island. “The most surprising thing about Survivor is how real it is,” she confesses. “Man, when I’m sitting out there with all these bug bites, sunburned and starving, I’m like, ‘Where’s the hotel?’ I was in shock for a week.” But in case you hadn’t noticed, Gillon—who had never camped and couldn’t even swim when taping started—adapts quickly. She lasted 37 days, becoming a fan favorite who still gets recognized in public. And while she may not have been the “Sole Survivor,” she stands alone in figure. After top-10 Olympia finishes in 2014 and 2015, Gillon hired Damian Segovia of Pro Physiques in Arizona as her coach and really hit the gas, placing third in 2016 before winning in back-to-back years. Oh, and would-be challengers take note: This speed queen has no plans to slow down. “I’ve never felt as if I wanted to stop or take breaks,” she says. “Each show just lights a new fire, so I’m always looking to get better. That keeps me motivated, in the moment, and ready for the next goal.” Considering Gillon’s track record, we’re betting she’ll get there in a hurry. TRAINING SPLIT*
* Gillon mixes in ab work three times a week but doesn’t specifically train arms, because hers are naturally “supermuscular” and keep their shape through her other workouts.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 24, 2018 at 10:27AM
The Rock Is More Shredded Than Ever at 257 Pounds, and Phil Heath Agrees
http://bit.ly/2SiBryl Dwayne Johnson has always been huge and lean, but the Instagram post he shared on Saturday might be the best he's ever looked. He's so shredded that none other than former seven-time Mr. OlympiaPhil Heath commented on it. The Rock shared the photo ahead of his final shoot for Project Rock, his wildly popular Under Armour campaign. He says he worked hard to bring his best physique to the occasion, and his ripped back in the shot speaks to the effectiveness of the grueling workouts and strict diet strategy Johnson is known to follow.
Enter Heath, who agrees that Johnson's hard work paid off. "This is definitely your best conditioning yet Brother congrats," Heath commented on the post. "You can see the striations in the rear delts and even your lower lats nice!!! Guess those cheat meals were necessary to stay full." The comment was punctuated with flexing biceps emojis, of course. The Rock is a busy guy, and it's not easy to stay motivated to work out in the wee hours of the morning the way he does. But you know that work was worth it when you build a physique so solid that one of the top bodybuilders in the world decides to comment on it. Follow the Rock on Instagram at @therock to keep up with his latest projects and workouts.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 24, 2018 at 09:23AM
3 Key Points to Consider Before Buying a Weightlifting Belt
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Per Bernal
To move big weight safely, a quality belt is a must. Here, Ray Hensley, the owner of Ikarus Athletics (ikarusathletics.com) and a competitive Olympic weightlifter, breaks down three key points before buying your new lifting buddy. 1. MATERIALS MATTER. “The difference between high-quality belts from brands such as Inzer, Pioneer, and my brand, Ikarus Athletics, and the belts you buy off Amazon are the materials used,” says Hensley. Look for belts that use real leather and have clean stitching. Also, remember that you get what you pay for—more than $100 for a quality belt is normal and worth the investment, Hensley says. “A low-quality belt will last a few years, but a belt from my brand or Pioneer or Inzer—you’ll never have to replace it unless you want to.” 2. KNOW YOUR STYLE. There are two main types of belts that you’ll have to choose from—power belts and Olympic belts. The former is “the gold standard for powerlifters,” Hensley says. “They’re much larger [four inches wide] to add more support for more core stability.” On the other hand, an Olympic weightlifting belt—which is four inches in the back and 2.5 inches in the front—is tapered to give you more wiggle room as you drop low to catch a clean or snatch weight overhead. Lastly, Hensley wanted to improve upon the Velcro nylon belts that most lifters associate with the words cheap and ineffective. He calls his model the Adaptive Performance Belt. “It’s fully adjustable,” he says. “CrossFitters love it because they can cinch it tight for deadlifts but then loosen it while keeping it on for handstand pushups.” 3. BUCKLE OR LEVER? Among noncompetitive lifters, a power belt is the most standard choice. And there are two types of strap-in options that one can choose from: levers or buckles. The former allows you to tighten and loosen the belt more quickly compared with the buckle, while the latter option has a greater range of waist size. If you gain or lose weight, you’ll still be able to fit into the belt, while a lever version requires the lifter to unscrew the mechanism and shift its position on the leather to better fit the waist. Here, it’s all about preference.
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Fitness via Muscle & Fitness http://bit.ly/2zjtGBz December 24, 2018 at 09:23AM
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