How Fast Do You Lose Muscle When You Stop Working Out? (& Ways To Avoid It)

What goes on whenever you stop lifting? Within this video I break lower the science behind training breaks, muscle loss and muscle memory.

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SOURCES:

Scientific References:

Muscle Protein Synthesis:

https://world wide web.ncbi.nlm.nih.gov/pmc/articles/PMC3381813/

https://world wide web.ncbi.nlm.nih.gov/pubmed/23948422

Muscle Loss with Bed Rest:

https://world wide web.ncbi.nlm.nih.gov/pubmed/24919692

Muscle Loss with Detraining (2 days off):

https://world wide web.ncbi.nlm.nih.gov/pubmed/28328712

https://world wide web.ncbi.nlm.nih.gov/pubmed/30013480

https://world wide web.ncbi.nlm.nih.gov/pubmed/21771261

https://world wide web.researchgate.internet/publication/228830087

https://world wide web.researchgate.internet/publication/232229816

Muscle Loss with Detraining (2 several weeks off):

https://world wide web.ncbi.nlm.nih.gov/pubmed/16916907

Reduced Training Volume:

https://world wide web.ncbi.nlm.nih.gov/pubmed/21131862

Diet:

https://world wide web.researchgate.internet/publication/339573950

Age:

https://world wide web.ncbi.nlm.nih.gov/pubmed/26980367

https://world wide web.ncbi.nlm.nih.gov/pubmed/21131862

https://world wide web.researchgate.internet/publication/312510309

https://world wide web.researchgate.internet/publication/327211242

https://world wide web.ncbi.nlm.nih.gov/pubmed/28251287

Muscle Memory:

https://world wide web.researchgate.internet/publication/45660034

https://world wide web.ncbi.nlm.nih.gov/pubmed/30978433

https://world wide web.ncbi.nlm.nih.gov/pubmed/29382913

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Detraining is understood to be whenever you stop training and lose gains. Studies have shown that people have a tendency to lose muscle very rapidly with complete bed rest – mostly because of covered up muscle protein synthesis. Doing any type of exercise, though, will keep muscle a lot better than not doing anything. You will find three primary factors which will figure out how rapidly you lose muscle tissue: exercise level (bed rest versus everyday activity versus minimal bodyweight workouts versus weight lifting), calorie intake, and protein intake. Studies have shown us that you could prevent muscle loss through training (even minimal bodyweight workouts) and diet (eating at maintenance calories and consuming sufficient protein, 1.6-2.2 g/kg). Older individuals (over six decades old) may need slightly greater training volume to keep muscle tissue than more youthful individuals, however the same general recommendations still apply. Finally, even though you lose size, muscle memory will rebuild lost mass rapidly.

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About me: I am a Canadian natural pro bodybuilder and worldwide-qualified powerlifter having a BSc in biochemistry/chemistry and a love for science. I have been practicing 12 years drug-free. I am 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Shaun Nippard isn’t a physician or your personal doctor. Always see a physician before beginning any workout program. Utilization of this post is strictly at the own risk. Shaun Nippard won’t assume any liability for direct or indirect losses or damages that could derive from using information found in this video including although not restricted to economic loss, injuries, illness or dying.

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