running and/or lifting

[Ozzy]

how bad would it be to take a 2 week break off from lifting weights. I am at a point where i really wanna focus on my running and decrease my bodyfat. I am not overweight but I could still lose a few pounds. But i also don't want to lose any muscle definition or strength. should i just still lift mon., wedn., and fri. in the morning and then run in the late afternoon or could i just take two weeks off from lifting and mainly focus on running? Then when the two weeks are up i would go back to lifting and running.

One other question.... If i do take two weeks off from weight training what could i do to prevent losing muscle? whey protein? other exercises?

input is much appreciated!

[LiftGirl]

Originally Posted by Ozzy

One other question.... If i do take two weeks off from weight training what could i do to prevent losing muscle? whey protein? other exercises?

Really, the best way to preserve muscle is resistance training. All the whey protein in the world isn't going to prevent muscle loss.

Why do you feel you need to focus on your running? Do you feel that lifting weights is detracting from your running? Is it a time issue, not enough time to do both?

[Ozzy]

i dont know wat it is. i just feel like i'm not putting as much into my lifting as i used to. like i'm hurrying through my sets to get to my run.

so i was thinking a break from weight training might do me some good

[.V.]

Two weeks, I doubt you'll lose much muscle. But liftgirl is correct, the best way to make and keep muscle is by lifting.

If running is a goal, then you can improve that with or without the lifting. If just fat loss is a goal, you can take care of that with diet and adding a bit more running to your routine.

Good luck however you decide to go. A two week break - that does us all some good sometimes. You decondition to the weights but don't have time to really lose any muscle. Then when you start back, the same weights will give NEW results. Some folks even come back from a break a little stronger.

[SarahPT]

There is nothing wrong with taking 2 weeks off from weights. 2 weeks i the point where you would start to lose muscle mass, so it should not be harmful.

I kow I need breaks from weights metntally because I just don't like them. About every 6-7 weeks I take 9-10 days off from weights. It does not hurt my progress, and it prevents me from getting burned out.

Sarah

[trainerty]

I agree with everyone (so far). A period of no training can recharge you psychologically and perhaps physically (CNS wise). However there is a "principle of detraining" the use it or lose it principle which will definitely come into play. So, even though the effects maybe minimal (as long as your diet doesn't go down and you don't drink) you will still lose unnecessary muscle within 4 days (last time I checked).

[Ozzy]

thanks for everyone's input. it's much appreciated! :

[minime]

Is that true? You begin to lose muscle after four days? Then why do they suggest a training break of a week or more if muscle loss begins that soon.

[LiftGirl]

Originally Posted by minime

Is that true? You begin to lose muscle after four days? Then why do they suggest a training break of a week or more if muscle loss begins that soon.

Maybe the benefits of the rest outweigh the muscle lost. Maybe you can build more muscle post-rest than you would have if you hadn't rested?

[trainerty]

Agreed,

Also muscle is constantly lost and gained (when active). For those cardio lovers they constantly battle catabolic effects.

I usually recommend to folks to do active stretching and mobility work during break, which only takes 10-15 minutes and will help fend off muscle-wasting.

[Klinger]

Why not just switch up your resistance training? If the weights aren't as fun as they used to be, switch to jump squats, pullups and pushups for a while and keep that muscle you've earned.

Here's a tough all-in-one move for you: the burp-up. Stand under a pullup bar. Jump into the pullup, pulling your body forcefully uwpard. When you drop back down, place your palms on the floor, kick your feet out behind you and go immediately into a pushup. Pull your legs back under you and launch into your next jumping pullup. Try to do 3 sets of 10 reps to start.

[CF-OC_gal]

I don't know the science behind the muscle loss but I know that 2 weeks or even a month is not going to make your strength suffer much. Even with long layoffs you never go back to ground zero with strength the way you do with cardio.