If I take a break from bodybuilding, how long will it take to lose muscle? – GOOD SHAPE

Anyone who trains regularly (mainly strength and resistance exercises) must have already gone through this: just go a few days without going to the gym, and it seems that the muscles start to shrink. But is the loss of muscle mass that fast? We went to ask a personal trainer:

IF I TAKE A BREAK FROM BODYBUILDING, HOW LONG DOES IT TAKE TO LOSE MUSCLES?

Of course, the answer may vary from person to person, after all, some actually have an easier time gaining and maintaining muscle mass. However, and unfortunately, the physical education professional Jancei Dias explains that, on average, 72 hours without training can already harm the goal. “After 15 days at a standstill, it is already possible to notice a sharp loss.”

But why does this happen? “Our body works adaptively. That is, when we practice exercises, we gain strength so that it is possible to demand more and more of the muscles”, says the personal.

When the opposite process occurs, that is, we stop training, the body also adapts to this new state. “That’s because he understands that he doesn’t need so much strength anymore, since we’re not using it. Then it starts to weaken.”

WHAT TO DO?

If you need to stay away from the gym for a few days, don’t despair. Focus on the things you need to resolve first (be it taking care of your health, treating an injury, traveling for work…) and try to maintain a balanced diet, with adequate amounts of good quality proteins (this will help not only to slow down the loss of muscle but to accelerate the gain, when you get back to the gym).

And remember: if you train with regularity and discipline, you will be able to recover lost muscles faster and easier than someone who has been stopped for many years, for example.