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How Long Does It Take to Lose Muscle? Find Out Here
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Discover the science behind muscle loss, strength, and cardio decline during breaks from your fitness routine."/><meta name="keywords" content="how long does it take to lose muscle"/><meta name="k1" content="fitness"/><meta name="k2" content="weightmanagement"/><meta name="ROBOTS" content="NOODP"/><meta name="sailthru.image.thumb" content="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/03/GRT-female-tired-on-track-732x549-thumb.jpg"/><meta name="sailthru.tags" content="cat_fitness,cat_update,tag_cardio,tag_endurance-training,tag_fitness,tag_strength-training,k1_fitness,k2_weightmanagement"/><meta name="article:published_time" content="2015-03-16T18:42:00.000Z"/><meta name="article:author" content="Nick English"/><meta property="og:title" content="How Long Does It Actually Take to Get Out of Shape?"/><meta property="og:description" content="Everyone takes breaks. 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He tries to keep health simple—it’s mostly just vegetables and sweat.</p>\n"},"avatar":{"title":"","width":900,"height":900,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Nick-English-900x900.jpg"}}],"medicalReviewers":[{"id":126,"name":{"display":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","first":"Daniel","last":"Bubnis, MS, NASM-CPT, NASE Level II-CSS"},"userLogin":"danbubnis71","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/daniel-bubnis-7343aa34/","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122514","specialties":[{"name":"Fitness"}],"guestTitle":"","bio":{"text":"<p> </p>\n<p><i><span style=\"font-weight: 400;\">This individual is no longer a medical reviewer in our network. 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data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>How Long Does It Take to Lose Muscle? Understanding Fitness Breaks</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-9f9mfm"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css">Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS</a>, <span>Fitness</span></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/nick-english">Nick English</a></span></span></span></span> — <span> Updated on October 11, 2024</span></div></section></div><div><nav id="tab-bar-0" data-testid="tab-bar" class="css-1y9pypl"><ul class="css-17ztj4b"><li class="css-t753mo"><a href="#athletes" class="css-mlcgnd">Athletes</a></li><li class="css-t753mo"><a href="#nonathletes" class="css-mlcgnd">Nonathletes</a></li><li class="css-t753mo"><a href="#other-factors" class="css-mlcgnd">Other factors</a></li><li class="css-t753mo"><a href="#tips-for-a-fitness-break" class="css-mlcgnd">Tips for a fitness break</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Wondering how long it takes to lose muscle after a break from the gym? Discover the science behind muscle loss, how quickly it can happen, and tips to maintain your gains even during downtime. Stay informed and stay fit.</p></div></div><div><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-mjp0j9"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-long-lose-your-fitness&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F08%2FGRT-female-tired-on-track-1296x728-header-1296x728.jpg&description=How%20Long%20Does%20It%20Take%20to%20Lose%20Muscle%3F%20Find%20Out%20Here" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p>Everyone has skipped a workout at some point — don’t let anybody tell you different. At Greatist, we’re firm believers in cutting yourself some slack and taking time off from exercise when you need to.</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>But we also know how easily 3 days off can snowball into 6, then 10. Before you know it, you’re asking that question we’ve all asked when the gym feels like a distant memory: How long does it take to lose my fitness and <a href="https://greatist.com/health/how-to-increase-stamina" class="content-link css-q7lbnd">stamina</a>?</p></div><div><p>First, it’s important to remember that taking time off now and again is a good thing. Exercise inflicts a degree of stress on your body.</p></div><div><p>Any good workout program includes a heck of a lot of rest days, especially if the exercise is <a href="http://greatist.com/fitness/improve-workout-intensity-tips" class="content-link css-q7lbnd">very intense</a>. And there are benefits to both “<a href="http://greatist.com/fitness/18-scientifically-proven-ways-speed-recovery" class="content-link css-q7lbnd">active recovery</a>” and complete rest.</p></div><div><p>That said, “use it or lose it” is pretty much the rule. But exactly how much fitness you’ll “lose” depends on the length of your break and how fit you were to begin with.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="athletes">If you exercise on the regular</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>It’s a lot easier to bounce back from time off if you’re someone who exercises five or six times a week or if you’ve been exercising for a while. In fact, if you have that strong of an exercise habit, scientists are quite willing to drop you into the “athlete” category.</p></div><div><p>Generally speaking, if you’ve been working out several times a week for more than a year, your <a href="http://greatist.com/fitness/how-stay-strong-and-prevent-muscle-loss" class="content-link css-q7lbnd">muscle memory</a> is solid. A 2019 study showed that skeletal muscles may stick around even when other muscles shrink (called atrophy). <hl-trusted-source><cite>Schwartz LM. (2019). Skeletal muscles do not undergo apoptosis during either atrophy or programmed cell death-Revisiting the myonuclear domain hypothesis. DOI: <a href="https://doi.org/10.3389/fphys.2018.01887" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">10.3389/fphys.2018.01887</a></cite></hl-trusted-source></p></div><div><p>It’s like having a head start once you get back to training. Your body can then facilitate faster growth of your muscles (called hypertrophy). This research was done on rodents and insects, so more studies are needed, but it’s fascinating stuff.</p></div><div><p>Muscle memory aside, your fitness can still deteriorate at different rates depending on whether you’re looking at strength or cardiovascular losses.</p></div><div><h3>Strength loss</h3></div><div><p>For most people, strength loss occurs after two to three weeks of inactivity, says <a href="http://mollygalbraith.com" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Molly Galbraith</a>, a certified strength and conditioning specialist. But it depends on why you take the break.</p></div><div><p>“If you are sick, your body is overstressed, so you’ll start to lose strength after two to three weeks,” she says.</p></div><div><p>Science agrees. A 2017 study showed that men who did resistance training held on to muscle strength after a two-week break. <hl-trusted-source><cite>Hwang PS, et al. (2017). Resistance training–induced elevations in muscular strength in trained men are maintained after 2 weeks of detraining and not differentially affected by whey protein supplementation. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1519/JSC.0000000000001807" target="_blank" class="content-link css-q7lbnd">10.1519/JSC.0000000000001807</a></cite></hl-trusted-source></p></div><div><p>But by three weeks without a sweat sesh, it could be a different story. A 2013 study showed that athletes will start to lose muscle strength after three weeks without a workout, also called “detraining.” <hl-trusted-source><cite>McMaster DT, et al. (2013). The development, retention and decay rates of strength and power in elite rugby union, rugby league and American football: A systematic review. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1007/s40279-013-0031-3" target="_blank" class="content-link css-q7lbnd">10.1007/s40279-013-0031-3</a></cite></hl-trusted-source></p></div><div><p>And the more muscle you have, the more you stand to lose. A 2015 study found that active young adults lost one-third of their leg strength after just two weeks of inactivity. <hl-trusted-source><cite>Vigelsø A, et al. (2015). Six weeks’ aerobic retraining after two weeks’ immobilization restores leg lean mass and aerobic capacity but does not fully rehabilitate leg strength in young and older men. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.2340/16501977-1961" target="_blank" class="content-link css-q7lbnd">10.2340/16501977-1961</a></cite></hl-trusted-source></p></div><div><p>Given how quickly muscle loss can happen, try to get in at least a little movement during your fitness break, if at all possible.</p></div><div><p>“If you’re not sick, and especially if you’re able to get in some movement and light exercise, you can probably take three, four, even five weeks off without significant strength loss,” says Galbraith.</p></div><div><h3>Cardio loss</h3></div><div><p>So, what about all the cardio lovers out there who are more concerned with the strength of their heart and lungs? Sadly, we lose this kind of conditioning a little more quickly than we lose strength.</p></div><div><p>The research on cardio loss is a bit older. A landmark 1984 study showed that after 12 days of inactivity, VO<sub>2</sub> max dropped by 7 percent and enzymes in the blood associated with endurance performance decreased by 50 percent. <hl-trusted-source><cite>Coyle EF, et al. (1984). Time course of loss of adaptations after stopping prolonged intense endurance training. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1152/jappl.1984.57.6.1857" target="_blank" class="content-link css-q7lbnd">10.1152/jappl.1984.57.6.1857</a></cite></hl-trusted-source></p></div><div><p>A 1993 study of endurance cyclists found that four weeks of inactivity resulted in a 20 percent decrease of their <a href="http://greatist.com/fitness/ultimate-guide-running-lingo" class="content-link css-q7lbnd">VO<sub>2</sub> max</a>, which measures a person’s maximum capacity to take in, transport, and use oxygen during exercise. <hl-trusted-source><cite>Madsen K, et al. (1993). Effects of detraining on endurance capacity and metabolic changes during prolonged exhaustive exercise. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1152/jappl.1993.75.4.1444" target="_blank" class="content-link css-q7lbnd">10.1152/jappl.1993.75.4.1444</a></cite></hl-trusted-source></p></div><div><p>In 2017, researchers analyzed the performance levels of soccer referees in the period between the end of the competitive season and the preseason. They noted a significant decrease in sprinting ability, cardiovascular fitness, and distance covered. <hl-trusted-source><cite>Castillo D, et al. (2017). Effects of the off-season period on field and assistant soccer referees’ physical performance. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1515/hukin-2017-0033" target="_blank" class="content-link css-q7lbnd">10.1515/hukin-2017-0033</a></cite></hl-trusted-source></p></div><div><p>But keep your chin up. While your cardio conditioning does fall faster than your strength, it’s easier to regain, Galbraith says. So get back on that horse, cowboy.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="nonathletes">If you’re newer to exercise </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Congratulations on your newish exercise habit! If you’ve hit pause on your trips to the gym, don’t take too long to hit play again.</p></div><div><p>Consistency is key for building new habits, and it’s as true for the body as it is for the mind: If your body hasn’t been enjoying exercise for long, it can be easier to lose the progress you’ve made.</p></div><div><h3>Strength loss</h3></div><div><p>As far as strength goes, it’s best not to be too concerned about losing your headway, as those famous “newbie gains” make it somewhat easier to retain strength.</p></div><div><p>A 2013 study showed that nonathletes who trained their legs just once a week for three weeks were able to maintain their strength after two weeks of detraining. <hl-trusted-source><cite>Ogasawara R, et al. (2013). Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1007/s00421-012-2511-9" target="_blank" class="content-link css-q7lbnd">10.1007/s00421-012-2511-9</a></cite></hl-trusted-source></p></div><div><p>In a 2011 study, previously untrained folks who took a 3-week break in the middle of a 15-week bench press program finished the course with strength levels similar to those of people who didn’t take a break at all. <hl-trusted-source><cite>Ogasawara R, et al. (2011). Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1111/j.1475-097X.2011.01031.x" target="_blank" class="content-link css-q7lbnd">10.1111/j.1475-097X.2011.01031.x</a></cite></hl-trusted-source></p></div><div><p>It’s also worth noting that among newbies, eccentric strength — that is, the strength you use when lengthening a muscle or lowering a weight — may be harder to lose than concentric strength, which you use when contracting a muscle.</p></div><div><p>A 2005 study of 13 previously untrained men found that three months after ending a three-month training program, they had maintained their eccentric strength gains but not their concentric strength. <hl-trusted-source><cite>Andersen LL, et al. (2005). Neuromuscular adaptations to detraining following resistance training in previously untrained subjects. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1007/s00421-004-1297-9" target="_blank" class="content-link css-q7lbnd">10.1007/s00421-004-1297-9</a></cite></hl-trusted-source></p></div><div><h3>Cardio loss</h3></div><div><p>Once again, cardio is a little more sensitive to time off. One of the best studies on the effects of detraining is from 2001. It showed that VO<sub>2</sub> max gains made in the previous two months are completely lost after four weeks of inactivity. <hl-trusted-source><cite>Mujika I, et al. (2001). Cardiorespiratory and metabolic characteristics of detraining in humans. <a href="https://journals.lww.com/acsm-msse/Fulltext/2001/03000/Cardiorespiratory_and_metabolic_characteristics_of.13.aspx" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">https://journals.lww.com/acsm-msse/Fulltext/2001/03000/Cardiorespiratory_and_metabolic_characteristics_of.13.aspx</a></cite></hl-trusted-source></p></div><div><p>A 2018 study of recreational runners found that after four weeks of detraining, the benefits of “athlete’s heart” (which are normal adaptations to training) regressed. By eight weeks of detraining, performance on the treadmill significantly declined. <hl-trusted-source><cite>Pedlar CR, et al. (2018). Cardiovascular response to prescribed detraining among recreational athletes. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1152/japplphysiol.00911.2017" target="_blank" class="content-link css-q7lbnd">10.1152/japplphysiol.00911.2017</a></cite></hl-trusted-source></p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="other-factors">Other factors </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>While your fitness level is key to how quickly you get back to your fitness baseline, a few other variables also come into play.</p></div><div><p>A 2000 study found that age plays a role in bounce-back time. Among 41 study participants who were either 20 to 30 years old or 65 to 75 years old, the older people lost strength almost twice as fast as the younger people during a six-month “detraining” period. <hl-trusted-source><cite>Lemmer JT, et al. (2000). Age and gender responses to strength training and detraining. <a href="https://www.ncbi.nlm.nih.gov/pubmed/10949019" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">https://www.ncbi.nlm.nih.gov/pubmed/10949019</a></cite></hl-trusted-source></p></div><div><p>Children have a serious advantage. A 2018 study found that 10- to 13-year-olds were able to hang on to fitness gains after four weeks of detraining. <hl-trusted-source><cite>Chaouachi A, et al. (2018). Global training effects of trained and untrained muscles with youth can be maintained during 4 weeks of detraining. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1519/JSC.0000000000002606" target="_blank" class="content-link css-q7lbnd">10.1519/JSC.0000000000002606</a></cite></hl-trusted-source></p></div><div><p>And again, why you’re taking the break is also a factor. When scientists injected inactive volunteers with hormones that mimicked the stress of trauma or illness, they had a 28 percent decrease in strength over 28 days — a higher rate than average. <hl-trusted-source><cite>Paddon-Jones D, et al. (2006). Atrophy and impaired muscle protein synthesis during prolonged inactivity and stress. DOI: <a rel="noopener noreferrer" href="https://doi.org/10.1210/jc.2006-0651" target="_blank" class="content-link css-q7lbnd">10.1210/jc.2006-0651</a></cite></hl-trusted-source></p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="tips-for-a-fitness-break">How to make the most of a fitness break </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Whether you’re on a relaxing vacation or stuck on the couch with an annoying chest infection, there are a few ways to stay strong during downtime.</p></div><div><h3>1. Do light cardio </h3></div><div><p>“If you’re able to take plenty of brisk walks, keeping your heart rate in the 120-ish range, then you should be able to stave off losing conditioning for a little longer,” Galbraith says.</p></div><div><p>Indeed, training a little will do a much better job of maintaining your gains than totally stopping, especially if you’re able to squeeze in the odd cardio session that’ll train you at the upper end of your VO<sub>2</sub> max, like some quick intervals. </p></div><div><h3>2. Incorporate some resistance training </h3></div><div><p>There are plenty of reasons for taking a break, but if you have a localized injury, say in your ankle or wrist, don’t use it as an excuse to completely stop exercising. </p></div><div><p>Cross-train through injuries, if you can. Do some <a href="http://greatist.com/move/stay-fit-positive-while-injured" class="content-link css-q7lbnd">bodyweight exercises</a> or see if you can try swimming, which is the go-to exercise for a lot of <a href="http://greatist.com/fitness/take-it-easy-21-unexpected-low-impact-workouts" class="content-link css-q7lbnd">injured athletes</a>. Even a four-minute <a href="http://greatist.com/fitness/best-tabata-moves" class="content-link css-q7lbnd">Tabata</a> session (or two) will make a huge difference in maintaining your strength.</p></div><div><p>“Light, dynamic warmups are also a good way to help keep the body from getting too stiff and to slow the loss of mobility without putting too much additional stress on an overstressed body,” Galbraith says. </p></div><div><p>But if you’re sick from the neck down — think achy muscles, chest congestion, fever — it may be best to rest, she adds.</p></div><div><h3>3. Eat well</h3></div><div><p>Exercise helps control junk food cravings, so you may need to try harder to avoid less-healthy foods while you’re not working out. Get lots of protein, <a href="http://greatist.com/eat/healthy-fats-best-foods-for-brain-health" class="content-link css-q7lbnd">healthy fats</a>, and <a href="http://greatist.com/health/what-glycemic-index" class="content-link css-q7lbnd">low-GI carbs</a>, and your body will thank you. </p></div><div><p>Eating well will help you avoid any weight gain, which would make restarting fitness all the more challenging. Nutrient-dense foods will also speed up your recovery if you’re injured or ill.</p></div><div><p>Galbraith also suggests raw honey for its antibacterial and antimicrobial properties, homemade <a href="http://greatist.com/grow/bone-broth-science" class="content-link css-q7lbnd">bone broths</a> for hydration, and garlic to lessen the severity of cold symptoms if you’re under the weather.</p></div><div><h3>4. Love yourself </h3></div><div><p>No, not <a href="http://greatist.com/happiness/masturbation-health-benefits" class="content-link css-q7lbnd">like that</a>. But it’s important not to judge yourself or lapse into self-loathing on account of taking some time off. </p></div><div><p>The gym will be right there waiting for you when you’re ready for it, but for now, do what you can and what makes you <a href="http://greatist.com/grow/how-to-be-happy-long-term" class="content-link css-q7lbnd">happy</a>. </p></div><div><p>If that means seeing what life is like without exercising so darn much, you do you! Look in the mirror, say a <a href="http://greatist.com/grow/body-positive-mantras" class="content-link css-q7lbnd">body-positive mantra</a>, and know that you’re perfect — <a href="http://greatist.com/connect/you-are-not-your-diet" class="content-link css-q7lbnd">no matter how often</a> you hit the gym.</p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">15 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Andersen LL, et al. (2005). Neuromuscular adaptations to detraining following resistance training in previously untrained subjects. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1007/s00421-004-1297-9">https://doi.org/10.1007/s00421-004-1297-9</a></cite></li><li class="css-1ivygmc"><cite><span>Castillo D, et al. (2017). Effects of the off-season period on field and assistant soccer referees’ physical performance. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1515/hukin-2017-0033">https://doi.org/10.1515/hukin-2017-0033</a></cite></li><li class="css-1ivygmc"><cite><span>Chaouachi A, et al. (2018). Global training effects of trained and untrained muscles with youth can be maintained during 4 weeks of detraining. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1519/JSC.0000000000002606">https://doi.org/10.1519/JSC.0000000000002606</a></cite></li><li class="css-1ivygmc"><cite><span>Coyle EF, et al. (1984). Time course of loss of adaptations after stopping prolonged intense endurance training. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1152/jappl.1984.57.6.1857">https://doi.org/10.1152/jappl.1984.57.6.1857</a></cite></li><li class="css-1ivygmc"><cite><span>Hwang PS, et al. (2017). Resistance training-induced elevations in muscular strength in trained men are maintained after 2 weeks of detraining and not differentially affected by whey protein supplementation. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1519/JSC.0000000000001807">https://doi.org/10.1519/JSC.0000000000001807</a></cite></li><li class="css-1ivygmc"><cite><span>Lemmer JT, et al. (2000). Age and gender responses to strength training and detraining.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/10949019">https://www.ncbi.nlm.nih.gov/pubmed/10949019</a></cite></li><li class="css-1ivygmc"><cite><span>Madsen K, et al. (1993). Effects of detraining on endurance capacity and metabolic changes during prolonged exhaustive exercise. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1152/jappl.1993.75.4.1444">https://doi.org/10.1152/jappl.1993.75.4.1444</a></cite></li><li class="css-1ivygmc"><cite><span>McMaster DT, et al. (2013). The development, retention and decay rates of strength and power in elite rugby union, rugby league and American football: A systematic review. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1007/s40279-013-0031-3">https://doi.org/10.1007/s40279-013-0031-3</a></cite></li><li class="css-1ivygmc"><cite><span>Mujika I, et al. (2001). Cardiorespiratory and metabolic characteristics of detraining in humans.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://journals.lww.com/acsm-msse/Fulltext/2001/03000/Cardiorespiratory_and_metabolic_characteristics_of.13.aspx">https://journals.lww.com/acsm-msse/Fulltext/2001/03000/Cardiorespiratory_and_metabolic_characteristics_of.13.aspx</a></cite></li><li class="css-1ivygmc"><cite><span>Ogasawara R, et al. (2011). Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1111/j.1475-097X.2011.01031.x">https://doi.org/10.1111/j.1475-097X.2011.01031.x</a></cite></li><li class="css-1ivygmc"><cite><span>Ogasawara R, et al. (2013). Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1007/s00421-012-2511-9">https://doi.org/10.1007/s00421-012-2511-9</a></cite></li><li class="css-1ivygmc"><cite><span>Paddon-Jones D, et al. (2006). Atrophy and impaired muscle protein synthesis during prolonged inactivity and stress. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1210/jc.2006-0651">https://doi.org/10.1210/jc.2006-0651</a></cite></li><li class="css-1ivygmc"><cite><span>Pedlar CR, et al. (2018). Cardiovascular response to prescribed detraining among recreational athletes. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1152/japplphysiol.00911.2017">https://doi.org/10.1152/japplphysiol.00911.2017</a></cite></li><li class="css-1ivygmc"><cite><span>Schwartz LM. (2019). Skeletal muscles do not undergo apoptosis during either atrophy or programmed cell death-Revisiting the myonuclear domain hypothesis. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.3389/fphys.2018.01887">https://doi.org/10.3389/fphys.2018.01887</a></cite></li><li class="css-1ivygmc"><cite><span>Vigelsø A, et al. (2015). Six weeks’ aerobic retraining after two weeks’ immobilization restores leg lean mass and aerobic capacity but does not fully rehabilitate leg strength in young and older men. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.2340/16501977-1961">https://doi.org/10.2340/16501977-1961</a></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-long-lose-your-fitness%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a class="css-1olys1n twitter button icon icon-hl-twitter" 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You might need to up the intensity in your workout routine. Here are the best ways to do that, according to science.</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/fitness/improve-workout-intensity-tips;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|13 Ways to Make Lifting Weights More Effective|rn0" href="https://greatist.com/fitness/improve-workout-intensity-tips?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><span class="css-zya54r"></span></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/fitness/are-crunches-best-workout-abs;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Are Crunches the Best Workout for Abs?|rn1" href="https://greatist.com/fitness/are-crunches-best-workout-abs?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Are Crunches the Best Workout for Abs?" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/woman-doing-crunches-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/woman-doing-crunches-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/fitness/are-crunches-best-workout-abs;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Are Crunches the Best Workout for Abs?|rn1" href="https://greatist.com/fitness/are-crunches-best-workout-abs?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Are Crunches the Best Workout for Abs?</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/fitness/are-crunches-best-workout-abs;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Are Crunches the Best Workout for Abs?|rn1" href="https://greatist.com/fitness/are-crunches-best-workout-abs?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Even if you're not looking to get a six-pack, you're still going to want to do ab exercises—a strong core is super important after all! 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He tries to keep…"]}}],"medicalReviewers":[{"id":126,"name":{"display":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","first":"Daniel","last":"Bubnis, MS, NASM-CPT, NASE Level II-CSS"},"userLogin":"danbubnis71","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/daniel-bubnis-7343aa34/","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122514","specialties":["fitness"],"guestTitle":"","bio":{"text":"\u003cp\u003e\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u003ci\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/span\u003e\u003c/i\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDaniel Bubnis is a nationally certified personal trainer who works independently in the Scranton, Pennsylvania area. His specialties include exercise science, health promotion, wellness, and fitness.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ePennsylvania State University, AA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMarywood University, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCalifornia University of Pennsylvania, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNASM Certified Personal Trainer\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDeveloped exercise programs for older adults with chronic health conditions and for adults with fibromyalgia and other pain syndromes\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":200,"height":200,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png"},"bioBlurb":{"nodes":[" Daniel Bubnis is a nationally certified personal trainer who works independently in the Scranton, Pennsylvania area. His specialties include exercise science…"]}}],"editors":[{"role":"Editor","name":{"display":"Kari Hopperstead"}}],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/03/GRT-female-tired-on-track-732x549-thumb.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Fitness","slug":"fitness","link":"/fitness","children":[]},{"name":"Update","slug":"update","link":"/update","children":[]}],"language":{"en":"https://greatist.com/fitness/how-long-lose-your-fitness/","x-default":"https://greatist.com/fitness/how-long-lose-your-fitness/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-1rj5f61\"\u003eWondering how long it takes to lose muscle after a break from the gym? Discover the science behind muscle loss, how quickly it can happen, and tips to maintain your gains even during downtime. Stay informed and stay fit.\u003c/p\u003e"},{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-mjp0j9\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fhow-long-lose-your-fitness\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F08%2FGRT-female-tired-on-track-1296x728-header-1296x728.jpg\u0026description=How%20Long%20Does%20It%20Take%20to%20Lose%20Muscle%3F%20Find%20Out%20Here\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/08/GRT-female-tired-on-track-1296x728-header-1296x728.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"Everyone has skipped a workout at some point — don’t let anybody tell you different. At Greatist, we’re firm believers in cutting yourself some slack and taking time off from exercise when you need to."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"But we also know how easily 3 days off can snowball into 6, then 10. Before you know it, you’re asking that question we’ve all asked when the gym feels like a distant memory: How long does it take to lose my fitness and \u003ca href=\"https://greatist.com/health/how-to-increase-stamina\" class=\"content-link css-q7lbnd\"\u003estamina\u003c/a\u003e?"},{"tagName":"p","source":"First, it’s important to remember that taking time off now and again is a good thing. Exercise inflicts a degree of stress on your body."},{"tagName":"p","source":"Any good workout program includes a heck of a lot of rest days, especially if the exercise is \u003ca href=\"http://greatist.com/fitness/improve-workout-intensity-tips\" class=\"content-link css-q7lbnd\"\u003every intense\u003c/a\u003e. And there are benefits to both “\u003ca href=\"http://greatist.com/fitness/18-scientifically-proven-ways-speed-recovery\" class=\"content-link css-q7lbnd\"\u003eactive recovery\u003c/a\u003e” and complete rest."},{"tagName":"p","source":"That said, “use it or lose it” is pretty much the rule. But exactly how much fitness you’ll “lose” depends on the length of your break and how fit you were to begin with."}]},{"id":"athletes","title":"Athletes","isCollapsable":false,"header":["If you exercise on the regular"],"body":[{"tagName":"p","source":"It’s a lot easier to bounce back from time off if you’re someone who exercises five or six times a week or if you’ve been exercising for a while. In fact, if you have that strong of an exercise habit, scientists are quite willing to drop you into the “athlete” category."},{"tagName":"p","source":"Generally speaking, if you’ve been working out several times a week for more than a year, your \u003ca href=\"http://greatist.com/fitness/how-stay-strong-and-prevent-muscle-loss\" class=\"content-link css-q7lbnd\"\u003emuscle memory\u003c/a\u003e is solid. A 2019 study showed that skeletal muscles may stick around even when other muscles shrink (called atrophy). \u003chl-trusted-source\u003e\u003ccite\u003eSchwartz LM. (2019). Skeletal muscles do not undergo apoptosis during either atrophy or programmed cell death-Revisiting the myonuclear domain hypothesis. DOI: \u003ca href=\"https://doi.org/10.3389/fphys.2018.01887\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e10.3389/fphys.2018.01887\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"It’s like having a head start once you get back to training. Your body can then facilitate faster growth of your muscles (called hypertrophy). This research was done on rodents and insects, so more studies are needed, but it’s fascinating stuff."},{"tagName":"p","source":"Muscle memory aside, your fitness can still deteriorate at different rates depending on whether you’re looking at strength or cardiovascular losses."},{"tagName":"h3","source":"Strength loss"},{"tagName":"p","source":"For most people, strength loss occurs after two to three weeks of inactivity, says \u003ca href=\"http://mollygalbraith.com\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eMolly Galbraith\u003c/a\u003e, a certified strength and conditioning specialist. But it depends on why you take the break."},{"tagName":"p","source":"“If you are sick, your body is overstressed, so you’ll start to lose strength after two to three weeks,” she says."},{"tagName":"p","source":"Science agrees. A 2017 study showed that men who did resistance training held on to muscle strength after a two-week break. \u003chl-trusted-source\u003e\u003ccite\u003eHwang PS, et al. (2017). Resistance training–induced elevations in muscular strength in trained men are maintained after 2 weeks of detraining and not differentially affected by whey protein supplementation. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1519/JSC.0000000000001807\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1519/JSC.0000000000001807\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"But by three weeks without a sweat sesh, it could be a different story. A 2013 study showed that athletes will start to lose muscle strength after three weeks without a workout, also called “detraining.” \u003chl-trusted-source\u003e\u003ccite\u003eMcMaster DT, et al. (2013). The development, retention and decay rates of strength and power in elite rugby union, rugby league and American football: A systematic review. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1007/s40279-013-0031-3\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1007/s40279-013-0031-3\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"And the more muscle you have, the more you stand to lose. A 2015 study found that active young adults lost one-third of their leg strength after just two weeks of inactivity. \u003chl-trusted-source\u003e\u003ccite\u003eVigelsø A, et al. (2015). Six weeks’ aerobic retraining after two weeks’ immobilization restores leg lean mass and aerobic capacity but does not fully rehabilitate leg strength in young and older men. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.2340/16501977-1961\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.2340/16501977-1961\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"Given how quickly muscle loss can happen, try to get in at least a little movement during your fitness break, if at all possible."},{"tagName":"p","source":"“If you’re not sick, and especially if you’re able to get in some movement and light exercise, you can probably take three, four, even five weeks off without significant strength loss,” says Galbraith."},{"tagName":"h3","source":"Cardio loss"},{"tagName":"p","source":"So, what about all the cardio lovers out there who are more concerned with the strength of their heart and lungs? Sadly, we lose this kind of conditioning a little more quickly than we lose strength."},{"tagName":"p","source":"The research on cardio loss is a bit older. A landmark 1984 study showed that after 12 days of inactivity, VO\u003csub\u003e2\u003c/sub\u003e max dropped by 7 percent and enzymes in the blood associated with endurance performance decreased by 50 percent. \u003chl-trusted-source\u003e\u003ccite\u003eCoyle EF, et al. (1984). Time course of loss of adaptations after stopping prolonged intense endurance training. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1152/jappl.1984.57.6.1857\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1152/jappl.1984.57.6.1857\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"A 1993 study of endurance cyclists found that four weeks of inactivity resulted in a 20 percent decrease of their \u003ca href=\"http://greatist.com/fitness/ultimate-guide-running-lingo\" class=\"content-link css-q7lbnd\"\u003eVO\u003csub\u003e2\u003c/sub\u003e max\u003c/a\u003e, which measures a person’s maximum capacity to take in, transport, and use oxygen during exercise. \u003chl-trusted-source\u003e\u003ccite\u003eMadsen K, et al. (1993). Effects of detraining on endurance capacity and metabolic changes during prolonged exhaustive exercise. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1152/jappl.1993.75.4.1444\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1152/jappl.1993.75.4.1444\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"In 2017, researchers analyzed the performance levels of soccer referees in the period between the end of the competitive season and the preseason. They noted a significant decrease in sprinting ability, cardiovascular fitness, and distance covered. \u003chl-trusted-source\u003e\u003ccite\u003eCastillo D, et al. (2017). Effects of the off-season period on field and assistant soccer referees’ physical performance. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1515/hukin-2017-0033\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1515/hukin-2017-0033\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"But keep your chin up. While your cardio conditioning does fall faster than your strength, it’s easier to regain, Galbraith says. So get back on that horse, cowboy."}]},{"id":"nonathletes","title":"Nonathletes","isCollapsable":false,"header":["If you’re newer to exercise "],"body":[{"tagName":"p","source":"Congratulations on your newish exercise habit! If you’ve hit pause on your trips to the gym, don’t take too long to hit play again."},{"tagName":"p","source":"Consistency is key for building new habits, and it’s as true for the body as it is for the mind: If your body hasn’t been enjoying exercise for long, it can be easier to lose the progress you’ve made."},{"tagName":"h3","source":"Strength loss"},{"tagName":"p","source":"As far as strength goes, it’s best not to be too concerned about losing your headway, as those famous “newbie gains” make it somewhat easier to retain strength."},{"tagName":"p","source":"A 2013 study showed that nonathletes who trained their legs just once a week for three weeks were able to maintain their strength after two weeks of detraining. \u003chl-trusted-source\u003e\u003ccite\u003eOgasawara R, et al. (2013). Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1007/s00421-012-2511-9\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1007/s00421-012-2511-9\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"In a 2011 study, previously untrained folks who took a 3-week break in the middle of a 15-week bench press program finished the course with strength levels similar to those of people who didn’t take a break at all. \u003chl-trusted-source\u003e\u003ccite\u003eOgasawara R, et al. (2011). Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1111/j.1475-097X.2011.01031.x\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1111/j.1475-097X.2011.01031.x\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"It’s also worth noting that among newbies, eccentric strength — that is, the strength you use when lengthening a muscle or lowering a weight — may be harder to lose than concentric strength, which you use when contracting a muscle."},{"tagName":"p","source":"A 2005 study of 13 previously untrained men found that three months after ending a three-month training program, they had maintained their eccentric strength gains but not their concentric strength. \u003chl-trusted-source\u003e\u003ccite\u003eAndersen LL, et al. (2005). Neuromuscular adaptations to detraining following resistance training in previously untrained subjects. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1007/s00421-004-1297-9\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1007/s00421-004-1297-9\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"h3","source":"Cardio loss"},{"tagName":"p","source":"Once again, cardio is a little more sensitive to time off. One of the best studies on the effects of detraining is from 2001. It showed that VO\u003csub\u003e2\u003c/sub\u003e max gains made in the previous two months are completely lost after four weeks of inactivity. \u003chl-trusted-source\u003e\u003ccite\u003eMujika I, et al. (2001). Cardiorespiratory and metabolic characteristics of detraining in humans. \u003ca href=\"https://journals.lww.com/acsm-msse/Fulltext/2001/03000/Cardiorespiratory_and_metabolic_characteristics_of.13.aspx\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003ehttps://journals.lww.com/acsm-msse/Fulltext/2001/03000/Cardiorespiratory_and_metabolic_characteristics_of.13.aspx\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"A 2018 study of recreational runners found that after four weeks of detraining, the benefits of “athlete’s heart” (which are normal adaptations to training) regressed. By eight weeks of detraining, performance on the treadmill significantly declined. \u003chl-trusted-source\u003e\u003ccite\u003ePedlar CR, et al. (2018). Cardiovascular response to prescribed detraining among recreational athletes. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1152/japplphysiol.00911.2017\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1152/japplphysiol.00911.2017\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"}]},{"id":"other-factors","title":"Other factors","isCollapsable":false,"header":["Other factors "],"body":[{"tagName":"p","source":"While your fitness level is key to how quickly you get back to your fitness baseline, a few other variables also come into play."},{"tagName":"p","source":"A 2000 study found that age plays a role in bounce-back time. Among 41 study participants who were either 20 to 30 years old or 65 to 75 years old, the older people lost strength almost twice as fast as the younger people during a six-month “detraining” period. \u003chl-trusted-source\u003e\u003ccite\u003eLemmer JT, et al. (2000). Age and gender responses to strength training and detraining. \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/10949019\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003ehttps://www.ncbi.nlm.nih.gov/pubmed/10949019\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"Children have a serious advantage. A 2018 study found that 10- to 13-year-olds were able to hang on to fitness gains after four weeks of detraining. \u003chl-trusted-source\u003e\u003ccite\u003eChaouachi A, et al. (2018). Global training effects of trained and untrained muscles with youth can be maintained during 4 weeks of detraining. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1519/JSC.0000000000002606\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1519/JSC.0000000000002606\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"And again, why you’re taking the break is also a factor. When scientists injected inactive volunteers with hormones that mimicked the stress of trauma or illness, they had a 28 percent decrease in strength over 28 days — a higher rate than average. \u003chl-trusted-source\u003e\u003ccite\u003ePaddon-Jones D, et al. (2006). Atrophy and impaired muscle protein synthesis during prolonged inactivity and stress. DOI: \u003ca rel=\"noopener noreferrer\" href=\"https://doi.org/10.1210/jc.2006-0651\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003e10.1210/jc.2006-0651\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"}]},{"id":"tips-for-a-fitness-break","title":"Tips for a fitness break","isCollapsable":false,"header":["How to make the most of a fitness break "],"body":[{"tagName":"p","source":"Whether you’re on a relaxing vacation or stuck on the couch with an annoying chest infection, there are a few ways to stay strong during downtime."},{"tagName":"h3","source":"1. Do light cardio "},{"tagName":"p","source":"“If you’re able to take plenty of brisk walks, keeping your heart rate in the 120-ish range, then you should be able to stave off losing conditioning for a little longer,” Galbraith says."},{"tagName":"p","source":"Indeed, training a little will do a much better job of maintaining your gains than totally stopping, especially if you’re able to squeeze in the odd cardio session that’ll train you at the upper end of your VO\u003csub\u003e2\u003c/sub\u003e max, like some quick intervals. "},{"tagName":"h3","source":"2. Incorporate some resistance training "},{"tagName":"p","source":"There are plenty of reasons for taking a break, but if you have a localized injury, say in your ankle or wrist, don’t use it as an excuse to completely stop exercising. "},{"tagName":"p","source":"Cross-train through injuries, if you can. Do some \u003ca href=\"http://greatist.com/move/stay-fit-positive-while-injured\" class=\"content-link css-q7lbnd\"\u003ebodyweight exercises\u003c/a\u003e or see if you can try swimming, which is the go-to exercise for a lot of \u003ca href=\"http://greatist.com/fitness/take-it-easy-21-unexpected-low-impact-workouts\" class=\"content-link css-q7lbnd\"\u003einjured athletes\u003c/a\u003e. Even a four-minute \u003ca href=\"http://greatist.com/fitness/best-tabata-moves\" class=\"content-link css-q7lbnd\"\u003eTabata\u003c/a\u003e session (or two) will make a huge difference in maintaining your strength."},{"tagName":"p","source":"“Light, dynamic warmups are also a good way to help keep the body from getting too stiff and to slow the loss of mobility without putting too much additional stress on an overstressed body,” Galbraith says. "},{"tagName":"p","source":"But if you’re sick from the neck down — think achy muscles, chest congestion, fever — it may be best to rest, she adds."},{"tagName":"h3","source":"3. Eat well"},{"tagName":"p","source":"Exercise helps control junk food cravings, so you may need to try harder to avoid less-healthy foods while you’re not working out. Get lots of protein, \u003ca href=\"http://greatist.com/eat/healthy-fats-best-foods-for-brain-health\" class=\"content-link css-q7lbnd\"\u003ehealthy fats\u003c/a\u003e, and \u003ca href=\"http://greatist.com/health/what-glycemic-index\" class=\"content-link css-q7lbnd\"\u003elow-GI carbs\u003c/a\u003e, and your body will thank you. "},{"tagName":"p","source":"Eating well will help you avoid any weight gain, which would make restarting fitness all the more challenging. Nutrient-dense foods will also speed up your recovery if you’re injured or ill."},{"tagName":"p","source":"Galbraith also suggests raw honey for its antibacterial and antimicrobial properties, homemade \u003ca href=\"http://greatist.com/grow/bone-broth-science\" class=\"content-link css-q7lbnd\"\u003ebone broths\u003c/a\u003e for hydration, and garlic to lessen the severity of cold symptoms if you’re under the weather."},{"tagName":"h3","source":"4. Love yourself "},{"tagName":"p","source":"No, not \u003ca href=\"http://greatist.com/happiness/masturbation-health-benefits\" class=\"content-link css-q7lbnd\"\u003elike that\u003c/a\u003e. But it’s important not to judge yourself or lapse into self-loathing on account of taking some time off. "},{"tagName":"p","source":"The gym will be right there waiting for you when you’re ready for it, but for now, do what you can and what makes you \u003ca href=\"http://greatist.com/grow/how-to-be-happy-long-term\" class=\"content-link css-q7lbnd\"\u003ehappy\u003c/a\u003e. "},{"tagName":"p","source":"If that means seeing what life is like without exercising so darn much, you do you! Look in the mirror, say a \u003ca href=\"http://greatist.com/grow/body-positive-mantras\" class=\"content-link css-q7lbnd\"\u003ebody-positive mantra\u003c/a\u003e, and know that you’re perfect — \u003ca href=\"http://greatist.com/connect/you-are-not-your-diet\" class=\"content-link css-q7lbnd\"\u003eno matter how often\u003c/a\u003e you hit the gym."}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"displayLink":"1007/s00421-004-1297-9","link":"https://doi.org/10.1007/s00421-004-1297-9","title":{"tagName":"span","source":"Andersen LL, et al. (2005). 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Skeletal muscles do not undergo apoptosis during either atrophy or programmed cell death-Revisiting the myonuclear domain hypothesis. DOI:"}},{"displayLink":"2340/16501977-1961","link":"https://doi.org/10.2340/16501977-1961","title":{"tagName":"span","source":"Vigels\u0026oslash; A, et al. (2015). Six weeks\u0026rsquo; aerobic retraining after two weeks\u0026rsquo; immobilization restores leg lean mass and aerobic capacity but does not fully rehabilitate leg strength in young and older men. DOI:"}}],"byline":{"authors":[{"id":2507,"name":{"display":"Nick English","first":"Nick","last":"English"},"link":"/authors/nick-english","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eNick is crazy about intermittent fasting, handstand pushups, meditating, and spending five hours cooking things that he eats in five seconds. He tries to keep health simple—it\u0026#8217;s mostly just vegetables and sweat.\u003c/p\u003e\n"},"avatar":{"title":"","width":900,"height":900,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Nick-English-900x900.jpg"}}],"medicalReviewers":[{"id":126,"name":{"display":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","first":"Daniel","last":"Bubnis, MS, NASM-CPT, NASE Level II-CSS"},"userLogin":"danbubnis71","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/daniel-bubnis-7343aa34/","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/daniel-bubnis-ms-nasm-cpt-nase-level-ii-css","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122514","specialties":[{"name":"Fitness"}],"guestTitle":"","bio":{"text":"\u003cp\u003e\u0026nbsp;\u003c/p\u003e\n\u003cp\u003e\u003ci\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/span\u003e\u003c/i\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDaniel Bubnis is a nationally certified personal trainer who works independently in the Scranton, Pennsylvania area. His specialties include exercise science, health promotion, wellness, and fitness.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003ePennsylvania State University, AA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMarywood University, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCalifornia University of Pennsylvania, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNASM Certified Personal Trainer\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDeveloped exercise programs for older adults with chronic health conditions and for adults with fibromyalgia and other pain syndromes\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":200,"height":200,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png"}}],"id":"gr-644068","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"editor":"Kari Hopperstead","factCheckedBy":"","factCheckers":[],"articleHistory":{"2019-08-02":{"updateReason":[],"authors":"Nick English","editor":"Kari Hopperstead"},"2015-03-16":{"medicallyReviewedBy":"Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS"},"2024-09-17":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Nick English","editor":"Kari Hopperstead"},"2024-10-11":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Nick English","editor":"Kari Hopperstead"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1426531320,"display":"March 16, 2015"},"published":{"date":1426531320,"display":"March 16, 2015"},"lastUpdates":{"date":1728645841,"display":"October 11, 2024"},"modified":{"date":1728620641,"display":"October 11, 2024"}},"type":"healthfeature","language":"en"},"isCorp":false,"isReference":false,"isPremiumVideo":false,"isStandaloneVideo":false,"isStandaloneRecipe":false,"schemaObj":{"@context":"https://schema.org","publisher":{"@type":"Organization","name":"Greatist","logo":{"@type":"ImageObject","url":"https://www.healthline.com/hlcmsresource/images/frontend-static/greatist_logo_black.png"}},"@type":"Article","headline":"How Long Does It Take to Lose Muscle? 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I specialize in bodyweight exercise training, which helps my clients (and myself) stay in shape without relying on access to a gym or specialized equipment. I’m also an avid runner, cyclist, and yogi, and recently found a love for self-torture by running in \u0026#8220;Tough Mudder\u0026#8221; competitions. Check me out at makeyourbodywork.com. \u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Are Crunches the Best Workout for Abs?"],"text":["Even if you're not looking to get a six-pack, you're still going to want to do ab exercises—a strong core is super important after all! Here's your…"],"link":"/fitness/are-crunches-best-workout-abs","imageAlt":"Are Crunches the Best Workout for Abs?","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/woman-doing-crunches-732x549.jpg","isNutrition":false,"authors":[{"id":2478,"name":{"display":"Laura Schwecherl","first":"Laura","last":"Schwecherl"},"userLogin":"laura-schwecherl-2118-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/laura-schwecherl","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eYou can often find Laura training for marathons, writing, or searching for the perfect Bloody Mary. She has an odd obsession with mountains, and is passionate about helping others become happier and healthier.\u003c/p\u003e\n"},"avatar":{"title":"","width":176,"height":176,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/prof20pic.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["32 Workouts to Get Fit at Any Fitness Level"],"link":"/fitness/workouts-perfect-for-any-fitness-level","imageAlt":"32 Workouts to Get Fit at Any Fitness Level","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/Training-Camp-Kareoke_0-1.jpg","isNutrition":false,"authors":[{"id":2657,"name":{"display":"The Greatist Team","first":"The Greatist Team","last":""},"userLogin":"the-greatist-team-52-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/greatist-team","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eGreatist is here to help you sort through the universe and find what’s real, smart, lasting, and workable. And most important, what’s right for you and that precious life you’re putting together.\u003c/p\u003e\n\u003cp\u003eThe Greatist team covers the health and wellness stuff that matters — plus anything else that\u0026#8217;s cool, important, or maybe even life-changing. Our goal is to help you take healthy — or healthy-ish — actions every day to live your best life. We give you the tools. You make the rules.\u003c/p\u003e\n\u003cp\u003eWhether the subject is breakfast, breathing, sex, brain health, or how not to get the flu, you can trust that all Greatist content is evidence-based, science-backed, and expert-approved.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Why Does My Side Hurt When I Run? Causes and Prevention Tips"],"text":["Wondering why your side hurts when you run? 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Here are easy tips to help relieve and prevent…"],"link":"/health/text-neck-exercises","imageAlt":"Text Neck Exercises: Simple Moves to Ease Digital Strain","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/GRT-female-hair-looking-in-bathroom-mirror-hand-on-neck-732x549-thumb-1.jpg","isNutrition":false,"authors":[{"id":6529,"name":{"display":"Andrew Burlinson","first":"Andrew","last":"Burlinson"},"userLogin":"aburlinson","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":""},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Yoga and Overweight: Health Benefits and Tips for Getting Started"],"text":["Discover how yoga supports wellness and weight management, explore its key health benefits, and get practical tips for starting your yoga practice."],"link":"/health/yoga-and-overweight","imageAlt":"Yoga and Overweight: Health Benefits and Tips for Getting Started","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/GRT-female-back-extension-yoga-732x549-thumb-1.jpg","isNutrition":false,"authors":[{"id":440,"name":{"display":"Sarah Garone","first":"Sarah","last":"Garone"},"userLogin":"sgarone","links":{"website":"https://sarahgarone.com","facebook":"","linkedin":"","twitter":"LoveLetter2Food","instagram":"","tiktok":""},"link":"/authors/sarah-garone","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eSarah Garone is a nutritionist, freelance writer, and food blogger. 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