Near as I can tell, it’s been 7 weeks since my last workout.
Probably longer than I have ever gone without working out in my entire life.
To be clear THIS WAS NOT ON PURPOSE.
Well, that’s not entirely true.
It started off on purpose. It was supposed to be a two week forced break from working out while I researched and wrote about taking time off from working out (see my last two blog posts).
I figured, ‘If I’m going to write about it, it only seems logical that I experience it’
So two weeks went by without training…not a big deal.
Then on the night when I was SUPPOSED to start training again I had the unfortunate luck of being rear-ended on my way home from work.
Luckily, no one was hurt, and the kids weren’t in the car..
However, for lack of better terms I somehow ‘messed up’ my foot (the one that was on the break) and my back.
Again…nothing major, but definitely enough to keep me out of the gym for another two weeks.
Now here is where it get’s interesting…
When those two weeks were up I could have started training again, but I didn’t.
The reason?
“I just wasn’t feeling it”
Weird, and looking back at it now it was obvious what was going on…back then I couldn’t see it, but now it’s clear as day.
I was losing the habit.
Then…I had to shut down my gym while we did some quick reno’s.
Next thing I knew…almost 6 weeks had gone by with no training.
WAY longer than I wanted.
And here’s what I can report.
I felt horrible.
I have no idea what happened in terms of muscle loss or fat gain…really for the most part, I looked close to the same.
(Nothing I can’t fix)
But the feeling was horrible.
Sloth <– best way to describe it.
Now after taking such a prolonged break I’m smart enough to know I’m not about to jump into Adonis or Anabolic Again style workouts.
That would just be silly.
I know myself well enough to realize that I would stubbornly try to go too heavy right out of the gates, and possibly end up hurting myself.
But I desperately wanted to get up and move.
More than anything…I want to move sweat and feel exhausted.
I want my heart to pound a bit more than usual.
I guess what I was craving was the feeling of Effort.
I’m also craving routine.
So my take a way lesson from this experience is that I think I have a MUCH better understanding of the mentality of people who are either A) just starting out or B) trying to make a comeback.
There is a need to feel like you are in control, that you are creating effort, and there is a need for a routine, something to follow.
Last week I talked to Craig Ballantyne about all of this.
I wanted routine, but something that was new and challenging. If I designed my new workout, it would basically end up being some form of Anabolic Again.
So I needed a ‘fresh mind’ approach.
I also really wanted to incorporate intervals into my workout for the next couple of weeks…just to feel my body move again.
BUT…despite the fact it would be a great book title..the last thing I wanted to do was “Run Walk Run”
Not my cup of tea.
That’s why I was really happy to find out that Craig has a series of ‘non-run-walk-run interval exercise routines’.
(Non-Run-Walk-Run Approved)
So my plan is simple,
Step 1: Use these workouts.
I’m not going to alter them in any way..just follow…mindlessly almost, so I can feel my body moving again, and to create the habit and the routine.
Step 2: Start fasting again.
Obviously, I’m a big fan of fasting, but I can tell you in these last couple weeks it’s been hard to motivate myself to even fast once a week. I really think fasting and working out go together..one motivated the other I guess.
Step 3: Start the basic lifts…Shoulder Press, Bench, Squat, Dead, Dips, Chins, Rows…
Just to get the groove back, and to work up SLOWLY to a decent working weight.
All leading to…
Step 4: Once I’m feeling up to the challenge I’m going full blown Anabolic Again starting in January.
Now, I do need to point out that Craig is having a Christmas sale on these workouts that I personally think is such a good value it should be on WagJag, Groupon and girlitup.blogspot.com.
You can get those three workouts above for a combined price of 19.95, which is a great deal no matter how you cut it.
If you want to take advantage of Craig doing his best WagJag impersonation, the go to www.AbsLikeCraig.com and get your books, from looking at his site it looks like there are only about two days left.
Craig’s Holiday Sale –> www.AbsLikeCraig.com
Finally, If you’ve been on an extended lay off, I can tell you that I “get it”.
I get the feeling of just wanting to ‘move’ but not being able to simply because the habit isn’t there…this is the true meaning of Sloth…it’s almost like there is some unseen force keeping you from getting to the gym, even keeping you from dropping to the ground to do a couple push ups.
And I know how horrible that feeling is.
If you are in this situation right now my advice is to move.
Don’t worry about following a complex weight training program or anything along those lines (that comes later). For now just move, and try to do your best to make it a habit.
And PLEASE don’t over think it (this was my mistake the last couple of days).
Grab a routine and follow it. There is something to be said about taking the complexity out of the equation and just following a pre-planned workout routine.
BP
PS- And Yes – I’m fasting today 
Oh man ….this is EXACTLY how I have been feeling for a long time now. Want to…just can’t seem to motivate to do it. Glad I am not alone in this “sloth-like” cycle.
I like your advice to just do something – just move!
Thanks Brad.
Michael Lee
I know it’s super cliche, but it all begins with the first step.
It doesn’t have to be perfect, it just have to be something…
B
“…it’s almost like there is some unseen force keeping you from getting to the gym, even keeping you from dropping to the ground to do a couple push ups.” I relate! I made my layoff worse b/c not only did inertia take over, when I did work out I was completely focused on how much strength/endurance I’d lost. Which, needless to say, is de-motivating and caused more workout avoidance and blah blah blah. Am easing back into it now and will remember your good advice – just do what you can; something is better than nothing.
Brad,
I start to feel this exact sense of sloth you described after only a couple of weeks off. I usually get back into my routine before too long, but I do find it difficult to get back into the groove while I’m in the middle of a break (intentional or unplanned).
It’s good that you’re easing back into your routine. I think trying to go all out immediately after a long break is a mistake many people make.
Alykhan
Glad you are starting to feel better Brad!
I’ve had enough injuries in the past to fully appreciate training now! When you can’t train, it is hard. Normally their is something you can do, but at times the best thing is to just take the time off and let your body heal.
You will be back at full force very soon!
Heal fast my friend
rock on
Mike T Nelson PhD(c)
I remember having this feeling through each of my pregnancies! After waddling about and not doing much exercise for a few months it was VERY hard to get motivated and get back in the zone.
Now I am almost back to my fighting fit weight and figure and really notice it if I have a day of doing “nothing”. My mood drops rapidly and I feel like eating rubbish. I love my morning workouts. There is nothing better than starting a day with loads of endorphins running about in your body from pure effort!
I’m amazed Brad, 7 weeks is the longest you’ve gone without working out ever? Imagine the ‘amateur’ folks out there trying to incorporate some resistance exercises into their lives.
I think the same experience you’ve had with working out can be applied to ESE and dieting in general (especially those with poorer eating habits) — which is why one should try their hardest to keep their stride no matter how much you think you can turn the “dieting switch” on or off.
I believe you also have to ease into new eating habits (aka dieting) as well whether it be fasting, Paleo, low-card, etc.
I know the feeling when that break from the gym runs just a little too long! In the past I used to be worried my body would turn to mush before my eyes, and though I know its simple enough to get back to top shape I also miss the routine. “The longer a man goes without facing a challenge, the weaker he becomes” and all that.
I like your idea of breaking back in gently, the temptation to go hard straightaway can be very strong, and lead to a lot of soreness
Good luck on the comeback trail!
Michael
Brad!
Thank God you are human!!!! I cant believe that you also have a hard time fasting. I struggle with fasting around 7 out of 10 times i do it. I havent felt lazy thankfuly, but i promised myself to unload every 4 to 6 weeks.So that my body can rest and avoid injury. Imve been doing density training combined with HFT FOR ARMS. Whats motivates me is…well the food. Theres just too much food, parties this december and i dont want to deprive myself of it.=) Lucky for me i love training, but during days that i kind of lack motivation i always find ways to motivate myself. Example: I think of christmas dinner and the 3 to 4000 calories im eating. Or i think of somebody who has a better body than me and that motivates me to workout.
wow, lucky for us Craig is having a Christmas sale. I better buy these quick before they’re all gone and I miss out.
So true, I’m experiencing the same thing from the semester coming to an end. Everything is stacking up and I’ve had to loosen up on my workouts. I have even averaged two (sloppy) workouts per week the last 6 weeks, but still that feeling of wanting to get back into a routine, like you mentioned, is huge right now.
I kept thinking about the wood cutter who needed time off to sharpen his axe. Strange though how time off from any sort of endeavour can help you see things from a completely different angle when you get back into it. It certainly can be a positive thing. ESE -> SESE -> ESE.
I am just starting back (Nov 29) after about a 7 week layoff. I typically do SOMETHING 6 -7 days a week. I exercise in the mornings (highly recommended) and I usually don’t feel quite normal if I haven’t broken a sweat first thing. I know the sloth phase had entered when I started to feel normal having not exercised. In addition, during this time, I stopped fasting (I usually do 2-3 days a week). Old habits quickly reappeared. It was a real lesson.
I cannot begin to express how good it feels to be working out again!
Nice to know that even the pro’s is human like the rest of us
I know the exact feeling ! I feel there is just no motivation to find at the moment. (well there is, just look here) but like you say it is like a force keeping you lazy! And the worst thing is that it feels GOOD! to just slack it of.
But it is like pissing your pants ! first it’s warm then it turns nasty and cold !
So enjoy the time of don’t be ashamed of it just never let it go to far!
Cheers
Mikkel
I did that last (whole) summer back from a cruise. I wanted to know how it feels to be sedentary, I’ve always been working out my hole life from I can remember. For me it was different, thinking about exercise, feeling slow and heavy, even without gaining weight(I practice martial arts), thought I was loosing my performance, I looked a little bit shrubby at the end of the three months. Anyway coming back again was fairly easy, all my friend started and were constantly calling me to train(lift weights), the impressive part was that I didn’t lose strength just a little size. in about two and a half weeks of the comeback, I was lean,strong and fast again. Thinking about how I wanted(everyday “energize”) to feel was the one that put me back in.
I wish you the best recovery Brad
Best Regards,
Roberto Rodriguez Fonseca
Brad,
Do you think there is a minimum amount of time you should take off after a program such as The Adonis Effect or Anabolic Again? I know the exact feeling you are talking about here but I seem to get it within only a few days (maybe 4 or 5?) after completing the program. I’ve heard a week is the minimum for most people, but is it okay (recuperation wise) to start again sooner?
Cheers.
Oh man, can I relate… I’ve been training hard three times a week for two months now, after a TWO YEAR layoff. You can just imagine what that does to your body composition – horrifying! My first month back in the gym was brutal too. I hurt like never before – to the point that I was wondering if I was going to be able to get back into it. Thankfully, I made it through that month. I feel fantastic now and my strength gains are insane. So I can see how 7 weeks can easily turn into something a lot longer. Also, now that lifting is part of my routine again, everything else is improving too – my diet, energy, sleep, stress levels, etc. Great post Brad!
I just read this today… and it rings so true for me. I just can’t seem to get motivated and “feel it” like I did months ago.I think sometimes as fitness professionals the perception from the outside is we aren’t human… we don’t get bored… we don’t “feel it” and that isn’t true. Glad you kept it real on your post Brad.