I actually don’t think either of these approaches are the most effective way to quickly get your gains back. I see a lot of people in this camp wondering if they should focus on losing the fat first by going on a cut, or if they should focus on building the muscle back first by doing a little bulk ,while the muscle memory effect is still in high gear. POSSIBILITY 1: ANTI-RECOMPOSITION (You have lost muscle while gaining fat) With an understanding of the three possible outcomes of what can happen to your physique after a training break, you should be able to place yourself into one of these three categories.įrom here, let’s look at each possibility in isolation so you can determine exactly how to handle your diet to get back to your peak shape – and beyond – as quickly as possible. This is a common fallout if your training break wasn’t long enough to see significant size loss, but because your diet was off track, you still gained unwanted fat, making your physique appear much softer and less muscular. Possibility #3: Fat Gain Without Muscle Loss The coaching strategy Cliff used to build Matt’s muscle back SUPER fast was really eye-opening. He lost 35 pounds of pure muscle mass after two months in the hospital. This is usually what happens to people who are so-called “hardgainers.” If you’re already genetically lean and struggle building muscle in the first place, you’ll tend to see more or less “pure muscle loss” when you stop lifting.Ī good example of this is Matt – the client of Cliff Wilson’s that I highlighted in a video and previous blog on muscle loss. In this situation, you lose muscle, but your body fat stays about the same. Consequently, when one component goes down the tubes, the other tends to go with it. If you’re in this camp, you have likely noticed how difficult it is to stay motivated with your diet when you don’t have the gym as a driver of your dietary behavior. This is the exact opposite of body recomposition (the most common training goal) and is what usually happens if you stop training all together or reduce training intensity while eating in a caloric surplus. In such a state, you lose muscle while gaining fat. This seems to be the most common situation for trainees when they stop lifting. As you read through the possibilities, determine which of the three best applies to you. When you take a break from your training and diet, one of three things can happen to your physique. Now I want to help you with the nutrition component of “bouncing back.” In the pages ahead, I will lay out three ways to set up your nutrition after a break so you can get back in shape as fast as possible. In my last blog, I explained how to set up your training after a layoff. Doesn’t it feel great to be back lifting at the gym again? For most of you, the transition phase of getting back to your pre-quarantine fitness routine is in full swing.
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