Use It or Loose It

Continuous Exercising Keeps You Fit

Jade Gold Fitness | 9/18/2014, 11 a.m.
If only the benefits of exercise were like money earning interest in the bank. It’s a sad but a true ...
Jade Gold, health coach

If only the benefits of exercise were like money earning interest in the bank. It’s a sad but a true fact that to maintain your hard-earned workout results, you have to stay fit by continuing to exercise regularly.

In fitness parlance, this is called the reversibility principle. In layman’s terms – use it or lose it. Without a doubt, you will eventually lose whatever fitness benefits you gained by working out when you stop exercising.

This reality can actually discourage a lot of people from even starting to exercise. I have heard many physically inactive people defend their lifestyle by saying, ‘‘What’s the use of exercising? When I stop, I’ll just get fatter.’’

You will lose muscle if you stop working out. However, it’s not instant. It’s not like if you stop working out for a week you’re going to shrivel away to nothing. But if you let yourself go several weeks on end with no weight training then you will start to lose your muscle strength and fullness. If you don’t use it, you will lose it. You have to provide stress and demands on the muscle in order to give it a reason to grow bigger and stronger.

However, the good news is that you can re-gain lost muscle quicker the second time around. This is what’s referred to as muscle memory. It’s easier and faster to re-build muscle that you had previously then it is to build that muscle mass in the first place. So while it may have taken you a year or more to build up to a certain level of muscular development. You should be able to return to that level within several weeks of regular workouts in the gym. The main thing you need to focus on is being consistent with your workouts so that you make regular weight training a part of your lifestyle. And not get caught up in the whole working out on and off again pattern.

Here are a few tips how to best maintain the work your putting in at the gym:

  1. Eat protein before & after you weight train

  2. Keep a consistent balance with regular cardio and weight training

  3. Get plenty of rest and always stay well hydrated with water

  4. Train with high volume and medium intensity

  5. Push each exercise to “near failure”

  6. Keep a consistent clean diet only allowing yourself the occasional cheat meals.

  7. Train a minimum of 3 days a week and always allow a full day of rest in your wk

  8. Keep emotional stress to minimum this causes excess chemistry changes in the body that effect the response of your workouts

  9. Understand progress is not an overnight process, it’s a journey

  10. Learn to love fitness and incorporate the family in the daily process

For more tips from Jade Gold, visit