How many licks? How many weeks?

We all know the saying...How many licks does it take to get to the center of a tootsie pop?? Well this is my version...

HOW MANY WEEKS DOES IT TAKE FOR MY MUSCLE TO ATROPHY AND DROP?

Some of us spend so much time trying to build muscle...it takes weeks, more like months to see results. We eat good food for a while, we get extra protein for that 'lean muscle' to build but then what happens. We slack off, we relax, we go on vacation, we convince ourselves we're too busy to work out...and we get weak! It happens to the best of us. 

And now for the answer you've been waiting for...it only takes 3, yes I said THREE weeks for our muscles to atrophy (or shrink, go away, give up on us)!!! That could be a super vacation, a hospital stay, three very long work weeks but that's it, that's all it takes. So all the hard work we put in, gone. 

So what is an alternative to this happening? I hear this all the time..."I stay active, that should be enough." Well I'm sorry to say it's not enough if you want your best life. This is your health we're talking about so not saying this to be harsh, just truthful. Yes, an active person stays "in shape" generally more than others of a more sedentary life but over time of not actively building our muscles, it will catch up to us.

Now for some good news! We can maintain our muscle, it's fairly simple. Think big muscle groups. Back, shoulders, legs and core (yes I will include the bum in core). Flashing back to my first blog, Our wonderfully made bodies were meant to move and lift and work! So let's not over-complicate what a "workout" should be. Let's just move our bodies. C'mon...I know you want to try it...even if it's been awhile. You have nothing to lose but more MUSCLE! haha. I just kiddin. No seriously.

Try this:

Walk for 10 minutes.

Each exercise do 2 sets of 10 repetitions.

****Pick either Back and Shoulders to work and do this:

Grab any light weights 2-8# (or water bottles, cans of soup, bag o rice...)
1. Bent Over Row

2. Reverse Fly

 
*** Or choose Legs and Core and do this:
1. Walking Lunges 10 on each side

2. Squat with Superman Press (alternative to overhead press which you NEVER want to do)Not the best pic, as you come up out of the squat push the weight straight up in front of your forehead.

3. Plank to Each Side (core...the obliques are a beautiful thing to work...I will tell you more in my next post) Hold 10-30 seconds...repeat 2 times.
Beginner:

Advanced:

                           Sorry for the scantily clad pic but this I do most days in the gym, love it!

Stretch after.

That's it! You can do it. Really, I believe in you. This should take about 20 minutes so MAKE TIME.

Salud.