Bodybuilding and weight training can be very demanding on your body and time. Taking breaks from a training regimen is understandable and common. However, hastily planned or poorly executed breaks from training can damage or undo your previous hard work. Using some basic preparation skills and maintaining a minimum level of fitness during your training vacation, you can prevent any damage to your weight training goals.
Step 1
Taper your workouts at least a week prior to your break from bodybuilding. Allow a gradual drop in intensity and duration during your workouts. This will help acclimate your body to working less and help in areas such as bringing your appetite down to meet your lowered calorie requirement.
Step 2
Continue minimum training during your break, if possible. Use your time off to cross-train through cardiovascular activity such as running, swimming or biking. Maintaining a base level of muscular training during your break will help stave off muscular atrophy, as well. Consider a regimen of varied forms of push-ups and pull-ups during your break.
Step 3
Eat well. You will need to match your caloric intake to your new, lowered level of daily activity. However, you also should ensure you eat well during your break. Focus on eating lean proteins found in foods such as salmon, almonds and Greek yogurt. If you indulge too much in fatty foods and carbohydrates, you run the risk of adding unwanted fat to your body during your break.
Step 4
Adjust your workout regimen to ease into your former level of training upon your return. Plan your routine to work back up to your level gradually over at least a couple of days. Jumping back into training at high or near-maximum levels after a week off could result in injury.
Step 5
Stretch properly after your returning workouts to ensure your contracted muscles are decently stretched out.
Tips and Warnings
- Taking time off from training is an important part of any fitness cycle. This gives your muscles an opportunity to rest, recover and build in strength.
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