How do I avoid losing weight on days I can't make it to the gym?

[4_Legs_Good]

I freaking drop weight like gangbusters if I go any length of time away from the gym. Granted I usually also stop my creatine/protein intake, but DAMN, it's very discouraging. For scheduling reasons I have to skip this week and I've dropped like 3 lbs! By Monday I'll be more frail than I was 3 years ago!

There are times when I have to skip for a couple weeks - schedule, sickness, etc. What are some good ways to avoid losing the hard gained muscle weight for several days-2 weeks in 10 minutes a day or so?

I need a nap.

david

[flvegan]

1. Depends on why you're skipping.

Are the scheduling problems because you're out of town, or in town, but have job or family changes?

If out of town, I'd get a set of those heavy power bands with the handles on them. Decent resistance exercise, but you won't win the Olympia with them.

If in town, you can do what I did. I bought an inexpensive weight set (barbell, two dumbells, ez curl bar, 6 collars, 200 lbs of weight). It's easy to rip off an arm workout, shoulder workout and back workout without any bench at all. Probably cost you $50. The plates will stack out of the way, and the bars can go in the corner, garage, etc.

Also, cut your creatine in half, rather than altogether. You're probably dumping water out of your muscles like mad. Same thing happens to me, fyi.

[4_Legs_Good]

3. Normally I hit the gym at lunch

there's not much time in my day otherwise to work-out. I have a long commute (1 hour/way) and two screaming kids when I get home, so it's really hard to work in much time other than at lunch. So, if for some reason, my lunches are taken up, there's not much I can do.

I could probably, however, sneak in like 10-15 minutes of exercise time at some point - or, oh please no, wake up an hour early (5AM) and work somethign in. I actually have a Bowflex, a dip/chin-up rack thingie, and a significant amount of dumbbells at home to work with. What I really want is like a 10 minute/day maintenance routine that will help me keep from losing much on days I can't make it in for a real workout (well, as real as I get).

Thanks for the tip on the Creatine!

Oh, and what about when I'm sick. With 2 kids in preschool I get hit with colds regularly. Should I still try to workout? They usually knock me out for 2 weeks at a time, and that's enough to make me drop 5 lbs easy.

david

[flvegan]

6. On the days you can't make it in

Can you fit in 15 mins in the am and 15 in the pm? If you used your home equipment for those two quick (and intense) workouts, you'd probably not only NOT lose any muscle, but it might be a good shocker for growing.

My example for a day might be (again 15 mins am, 15 mins pm):
AM
Superset: chins/dips, utilizing some serious negatives. (10-12 dips for chest, 10-12 chins for lats, 10-12 dips for triceps) x 3
PM
Superset: standing lateral raises with bicep curls (8-12 side laterals, 8-12 curls, 8-12 front laterals) x 3. I'd alternate the curls from regular, concentration and hammer.

If you really want the pain, I'd close each of these out with a heavy set of Arnold presses. :evilgrin:

[Rising Phoenix]

2. try loading up on protein

I'm not sure if this will work, but protien builds muscle so...

[4_Legs_Good]

4. Good idea

It's weird, though, if I'm not in the workout mentality, I almost always skip the protein too.

I should change that.

david

[AlCzervik]

5. yes you should change that, you need to have protein-it keeps everything

functioning including your brain. I eat about 80 grams of protein a day and have been for almost a month and it's made a hug difference in my energy level. I eat lean protein btw, chicken, turkey and tofu and plenty of vegetables.

[MissMillie]

7. don't forget the fatty fish

salmon, tuna, etc.... very good for your heart and cholesterol levels. (And very tasty too!)

[AlCzervik]

8. i love tuna and i was lucky to find the organic mercury free kind

at the food co-op, that place has been a godsend i swear.

[4_Legs_Good]

9. Ahhh, but I'm a vegetarian

I take a lot of protein supplementation, as well as nuts, soy, veggies, dairy, eggs, etc.

It's just that when I'm away from the gym I almost always skip on the supplements, and I think they're what makes the difference between what I'd need if I wasn't working out and what I'd need if I was.

david