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Health and Fitness Tips

Take A Workout Holiday

As a body-sculptor, you are constantly pounding your body – week-in and week-out, with little more than a day or two of rest every month. It's time you took a break, and not just another day or even a week, try at least two weeks off!

Taking two weeks off, even three or more if needed, can be very beneficial. A long break helps you heal any borderline injuries you may not even know you have, and gives your body some relief from the constant stress of lifting weights. You'll return to the gym with renewed enthusiasm, and a healed and rested body and mind.

Sounds good, but what about the risk of losing size and strength? Good news, my fearful friend, you won't lose much muscle or strength and, if you maintain a healthy diet, you won't put on body fat, even if you rest for close to six weeks.

Take a much-deserved 2-3 week break from the gym. Follow these simple rules to ensure that you give your body the rest it needs.

*Heed the warning of minor aches and pains. Those that aren't excruciating but seem to continually hamper you signal that a debilitating injury may be up the road. Let your body heal for 2-3weeks.

*Strength going nowhere? Not adding mass? If you've been in a rut for a few weeks or longer, try a two-week vacation.

*Nip overtraining in the bud. If you can't muster up the motivation to hit it hard in the gym, your muscles always seem to ache, your appetite is nonexistent, and/ or your sleeping patters seem to be out of whack, you're probably overtrained. Rest for 2-3 weeks.

*If you're part of the lucky minority who are pain-free and steadily making gains, you'll still want to schedule a two-week holiday every six months to ensure you are keep progressing.
*During your time off, don't go to the gym unless it's a necessity (work- or business-related). The mental escape is just as important as the physical rest.

*When taking a break from the gym, try new activities that aren't as physically intense. Swimming, tennis and hiking are all good choices when done in a noncompetitive environment. Activities like rock climbing, kayaking or mountain biking may be too stressful for the purpose of your break from the gym.

Enjoy your gym holiday. Just remember it is only a break, and when the break is over, you must go back.

Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at

Gusler Body Sculpting Fitness Center, LLC
459 Acoma Street · Denver, Colorado 80204 · 303-860-7131
Hours: Monday-Friday: 6am-8pm · Saturday: Closed · Sunday: Closed