My biggest training flaw - No training breaks.

[cftstorres]

I have been training for 5 years straight. The longest time I've had off I would say has been about 4 days straight. That was when I was real sick two years ago.
I know breaks in training is important. My goal is to get my body fat % to about 12%. Currently I'm floating between 17 and 16%. I also want to expose the muscles in my legs and upper body more. I know how to gain the muscle. But I know I need breaks. I just don't know how to incorporate them.

Here are my questions:

* How many of you girls take training breaks (week off, or off season training schedule)?

* How long is your break or off season schedule?

* And what is a type training schedule do you have when you are off season?

Also I know ppl train while off season, and that's not the same as an actual training break, so do any of you girls that do on and off season training also have an off week or something like that?

In other words I just need some good advice about cycling breaks to keep making progress. I think I'm to the point where I'm making less progress because of this, and I'm at risk of future injury or burnout. Fitness is a lifetime goal for me.

Thanks in advance for any advice!

[twinnett]

Breaks are really necessary and beneficial! I used to not take any and was getting burnt out, not making progress,etc.

I now take about 5 -7 days of rest for every 8-10 weeks of intense training. I also take 1 or 2 days of rest every week. I notice increased energy and strength and I really don't lose any strength or gain weight during my rest week. I just come back w/ more energy!

[TurbulentFluid]

Dunno how much this helps, but I train in cycles - 4 weeks on, 1 week off... Looks like this:

4 weeks on:

sun: weightlifting (at home)
mon: cardio
tue: cardio
wed: gym
thur: rest
fri: gym
sat: cardio

1 week off:
sun: rest
mon: cardio
tue: rest
wed: cardio
thur: rest
fri: cardio
sat: rest

Seems to work... Of course everyone's different, and so's everyone's lifestyle. If you have a physically challenging job, or walk a lot otherwise, you'll probably need more rest than me... if you have a totally sedentary lifestlye or are a lot tougher than I am, you'll need less rest...

[cftstorres]

Thanks for the replies. So what do you do on your time off? I like doing something physical often, so I'm thinking on my time off from real training I could do like light cardio and boxing, and stretching. Just not my weight training.

[kitebean]

I have had 2 short and 3 long breaks in the past 10 months

The long breaks were 5 weeks, 3 weeks and 2 1/2 weeks, where I did exercise but not to excess, not lifting heavy, and not to any program, just whatever I felt like - walks, hikes, light jogging, bike rides, kitesurfing etc, but not every day, and I ate whatever I pleased, including chocolate, cheese and wine most days!!!

I can honestly say that in every instance I came back rested, focused, relaxed, satiated food wise, and never more than 2# heavier, and in every instance was back to my pre-break condition, weight and body fat levels within 2 weeks, followed by significant changes in weight loss, fat loss or both....

REST!!!!!!!!!!! EAT!!!!!!!!!!!!!!!! REPEAT!!!!!!!!!!!!!!!!!! (I'm sure I've seen this before somewhere!)

PS though I do admit the thought of it scared the crap out of me the first few times, I'd be lying not to admit that, but my last break, over Christmas, I was fine about it!

[cftstorres]

I have had 2 short and 3 long breaks in the past 10 months

The long breaks were 5 weeks, 3 weeks and 2 1/2 weeks, where I did exercise but not to excess, not lifting heavy, and not to any program, just whatever I felt like - walks, hikes, light jogging, bike rides, kitesurfing etc, but not every day, and I ate whatever I pleased, including chocolate, cheese and wine most days!!!

I can honestly say that in every instance I came back rested, focused, relaxed, satiated food wise, and never more than 2# heavier, and in every instance was back to my pre-break condition, weight and body fat levels within 2 weeks, followed by significant changes in weight loss, fat loss or both....

REST!!!!!!!!!!! EAT!!!!!!!!!!!!!!!! REPEAT!!!!!!!!!!!!!!!!!! (I'm sure I've seen this before somewhere!)

PS though I do admit the thought of it scared the crap out of me the first few times, I'd be lying not to admit that, but my last break, over Christmas, I was fine about it!


Thanks!!! I'm at the begining of my week off. I'm only doing 20 mins of cardio in the morning, and ab and back exercises every other day. I'm not doing any weight training this week, I but I think this will help. I can't wait to get back to lifting though.

; )