How to Avoid Losing Your Fitness Progress After a Break

Taking a rest from your workout program when required is essential, as it gives your body time to recover and heal. You should include 2 to 3 days of rest in your workout period so that your body can fully recover. Overdoing your workouts only leads to a plateau in which your body will be unable to respond to further exercise. Some people may even take a two-week break. This largely depends on the type of exercise you are doing. Long rest periods may mean you lose your fitness progress.

We have seen people lose track by adding more kilos after their breaks. Many are yet to establish the right duration to stay out of the gym. How you maintain your fitness progress after missing your workouts for a specific period largely depends on the activities you normally do. Athletes can stay out of their regime for two to four weeks without losing track. However, some of them are using quality workout supplements and that too plays a role. Your trainer can advise you on the correct rest period for your body depending on the type of workout you do.

What you must understand is that consistency is key if you want to reach your goals. You should try using steroids and supplements that help you achieve quality gains. These are legal and available in various outlets. They are available online too at Valkyrie Online. Keeping fit even during your breaks is also essential. Here is how you can avoid losing fitness after a break.

Healthy Diet

You should stick to a healthy diet during your break period if you don’t want to lose your fitness progress. Eating certain foods even during a break as short as one week can affect your results. You may put on a few extra kilos which are not suitable for your fitness journey. Also, remember to consume a good intake of proteins and carbs, as these are essential for recovery and muscle growth.


Some light exercise during your rest period is also essential in ensuring that you don’t lose your fitness progress. You can do about 10 to 15 push-ups per day. Pull-ups are also critical in ensuring you stay in good shape. Doing push-ups keeps your muscles active and reduces the chances of losing your progress.

Resistance Training

You can start with resistance training when you come back from your break. This is the best exercise to help your body adapt to working out again quickly after a long break. It should be light resistance training to avoid causing a work-out plateau which might put you out for a long time. The intensity of your resistance training exercises may also depend on your reason for taking a break. If you are recovering from an injury, you should make it light.

Light Increases

Adjust your workouts steadily when you come back after a break. Start with light exercises and then keep increasing the intensity. This gives your body room to adapt, as it can be difficult to start with highly-intensive workouts immediately after a fitness break. Following all these steps reduces the chances of losing your fitness progress.

; })();