My maintenance struggles have been well documented in here by now (up to 147 this morning ). One of the things that has been mentioned is taking a workout break.
It's something I've never done. Sure, I take weekends off, but ever since I started my weight loss journey on July 31, 2007, I have worked out five days a week. I think there's been one single week that I recall when I "slacked" to only four days.
But now, with my weight continually rising even though I'm still working out hard and have even cut back on my calories, I'm looking for anything to make it stop. That, and my feet hurt all the time. It may just be time for a rest.
What are the benefits of taking a break from working out? Should I just take a whole, entire week off? What do I DO during the week? Keep my calories where they have been? Drop them to "sedentary" for the week (since that's what I am at my office job)?
Hi MindiV. I am by no means an expert at this maintenance thing - only have been at it for a little over 6 months. However I remember shortly after I got to maintenance, I took a one week break. I needed it - I was working out up to 8 times a week. I just took a break and maintained my calories (at the time I was eating around 1800 calories a day). I have an office job too but I didnt cut down my calories to compensate for the lack of exercise.
The result - I lost 2 lbs. I just took it easy that week and tried to de-stress as I found that exercise can become a form of stress at times. After the week, I felt re-energized and was ready to attack the workouts with much more enthusiasim than before.
I think you should listen to your body. The feet pain is an indication that you are in need of a little break.
Mindi, I forget if we asked you this already, but have you been to your doctor about your unexplained weight gain? It could be a symptom of a thyroid problem or something else.
In any case I don't think there's anything wrong with taking a week off from working out and keeping everything else the same.
Thanks for the input, Slim CB. The deal with my foot is a congenital bunion that's just KILLING me anymore. It didn't hurt too often while I was larger, but since I lost weight it hurts more often. This past week it's just gotten worse and worse.
I don't know if it will help with the weight gain, and I honestly doubt it will. I'm just grasping at straws now.
Mindi, I forget if we asked you this already, but have you been to your doctor about your unexplained weight gain? It could be a symptom of a thyroid problem or something else.
In any case I don't think there's anything wrong with taking a week off from working out and keeping everything else the same.
I had blood work done back in January and everything came back just fine. I haven't had any since then. But in my visits to the OB after getting off the pill, he said my thyroid felt fine. But no blood work.
I'm thinking of visiting the doctor, but I'm afraid I'll get the same reaction I get when I bring it up to anyone: "What's the big deal? You don't even weigh 150? It's not like you're 200 pounds."
That's a lot of money to spend to have a doctor blow me off.
You could indeed take some time off from the workouts. If you're too uncomfortable with an entire week off, drop it to three times a week. And don't try to exercise harder on those days to make up for it! Another strategy might be to take a 30 minute walk instead of doing a workout on days you exercise.
Do you need new athletic shoes? When my feet start to bother me, it's always because my shoes have worn out.
As for the calories, I don't know what to tell you. I wouldn't necessarily eat less just because of taking some time off. Maybe drop by no more than 100 cals? If any.
I agree 1000000000% with SlimB! I've taken 1-2 weeks off during my 9 month fat loss journey. I'm sedentary cuz I work from home, so not much in the way of daily activity. I keep my calories high, cuz I like to eat. My body always always thanks me and when I return to exercise...I feel STRONG, REJUVENATED and just..well...better.
Our bodies don't like stress...period.
I really think when it comes to exercise, less is more. I think it's the regularity (consistency) and intensity that counts more than HOW MUCH exercise we give it. 3-4 days a week (high intensity) is fine. 2 days/week is GREAT for me at maintenance with about 2,000-2,300 cals/day on average.
BTW, 147 sounds like a healthy weight...but I don't know what your bodyfat % is like...but if it's low bf%, maybe your body doesn't want to be 140 lbs and therefore is stressing out about maintaining that? I know for me...a couple of years ago, I went down to 143 and my body would NOT stay that low for very long. I popped right back up to 148, and stayed there for a while. Just something to consider.
Last edited by joyfulloser; 06-23-2011 at 11:51 AM.
I maintained at 138 for more than 1 1/2 years before it started creeping up the past six months. But a break does sound good, and like you said, joyfulloser, maybe a break from the physical stress will help a ton.
Mind, I feel your pain I'm up 10 lbs too, but I know exactly why.
So in regards to your question I'd say just take 2-3 days off for now. My second thought is can you give your workout and calorie level to us. There really are two possible options if it's not medical - you're either eating more than you're burning and don't know it or you're under eating and your body is under stress.
Mindi - I've taken breaks here and there, and most of the time I also come back rested and invigorated. Not all the time, but that is mainly when the breaks are due to other stressors. I find that I get stiff and sore when I don't move at all, so I took the week off from hard exercise but was in 'active rest' a few days. Light yoga, leisurely walks to enjoy the outside, things like that. But not every day. Don't worry about dropping your calories too far, just stay around your current maintenance level. Every body needs a break from time to time, gives us time to heal and restore. If you have been going hard for four years I'm sure that yours needs a little rest.
Mind, I feel your pain I'm up 10 lbs too, but I know exactly why.
So in regards to your question I'd say just take 2-3 days off for now. My second thought is can you give your workout and calorie level to us. There really are two possible options if it's not medical - you're either eating more than you're burning and don't know it or you're under eating and your body is under stress.
When the gains started, I was eating about 1,850 calories a day. I was physically satisfied with that amount, and over-stuffed sometimes. For the past two weeks I've cut my calories to 1,700 a day or fewer. One thing this HAS taught me is that I don't "Have" to eat my maximum calories. I will survive with fewer from time to time, and can save the higher amounts for special days...
And according to my heart rate monitor I'm burning 2,100 to 2,200 calories a week. Cardio five days a week (running, elliptical, occasional videos), and weight training two days a week.
Mindi - I've taken breaks here and there, and most of the time I also come back rested and invigorated. Not all the time, but that is mainly when the breaks are due to other stressors. I find that I get stiff and sore when I don't move at all, so I took the week off from hard exercise but was in 'active rest' a few days. Light yoga, leisurely walks to enjoy the outside, things like that. But not every day. Don't worry about dropping your calories too far, just stay around your current maintenance level. Every body needs a break from time to time, gives us time to heal and restore. If you have been going hard for four years I'm sure that yours needs a little rest.
A rest sounds good...I may schedule it for next week, since it's the week our vacation starts, as well. Though...if the hotel has a really GOOD workout center, I might have to crack and get a quick something in. I'm a sucker for good workout equipment.
How often do you indulge? Weekly? Monthly? If it's not weekly the you're still technically in deficit, so if your in a deficit and you're not losing and there's nothing medically wrong then you're body is in stress and storing everything it can. This isn't necessarily true, but very possible.
It could also be possible you're body prefers a higher weight, you are taller. It is also possible you're gaining muscle if you're strength training. How do your clothes fit as your weight increases?
How often do you indulge? Weekly? Monthly? If it's not weekly the you're still technically in deficit, so if your in a deficit and you're not losing and there's nothing medically wrong then you're body is in stress and storing everything it can. This isn't necessarily true, but very possible.
It could also be possible you're body prefers a higher weight, you are taller. It is also possible you're gaining muscle if you're strength training. How do your clothes fit as your weight increases?
Indulge as in have a treat? Every night I have ice cream. If you mean have an "off" day where I just don't count...maybe eat a burger or fried food "off plan." That'd be never. I just don't want anything bad for me anymore.
I've always wondered if I shouldn't eat more. But for so long I was maintaining with what I was eating. Then around Christmas I started working out harder to offset the "holiday calories." I didn't stop that until recently. Wonder if that added to the stress at that calorie range?
As for strength training, I've done that since day one. I wish I could say it was gaining muscle, but I'm pretty sure that's not it.
The calorie thing is something to keep in mind though. And dropping back down 150 to 200 calories probably isn't helping...
How to take a break
). One of the things that has been mentioned is taking a workout break.
Another strategy might be to take a 30 minute walk instead of doing a workout on days you exercise. 
