Testing What Happens If You Stop Exercising for 4 MONTHS
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- Опубликовано: 20 апр 2024
- This week in the gym - Next week cardio and when that video is live it will be linked right here: (Not yet!)
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As a 55 yrs old man the most important thing I’ve learnt is ‘never stop’. If you’re tired, injured, busy just do something. It’s so much better than nothing.
Absolutely, post 40 if you don't use it, you lose it. Its shocking how quickly you can get out of shape.
58 here and couldn't agree more :-)
Yes, good advice and 100% agree. However, Mark doing nothing but eat burgers for 4 months now gives us al great content to watch as he fights his way back to fitness.
True. But there are times when you get an injury when literally doing nothing is the thing most required. But yes, if you can at least walk, do so.
This is super consistent with how Jeff Nippard did a video about how it's so much easier to maintain muscle than build it.
That is: if you do _nothing_, you'll lose a lot of strength. But if you do just a little bit (like, a once-a-week workout), you might be surprised how much you're able to maintain (even if you're no longer improving).
Best, and most honest, fitness channel ever. WAY above average.
So brave.
Its why we love him (and that Jen)! 😆
And inspiring, don't forget inspiring
So much fun to see how far my fitness has to climb back up! Climbing would be boring if you didn't have a long way up to go 😂
What's up skid Marks?
I love your videos, Mark. You inspired me to get back into working out regularly after lazing around for far too long.
You said your weight has gone up to 104 kg now. Do you plan to focus on bringing that down or are you just going to focus on improving your performance?
Gym Still above average and ya body fat is below average, so all is good bud 👊🏻👍❤️
@@sharkymoon422 what's his body fat Prozent?
You are brave and inspiring!
Mark, as a guy on the wrong end of 39 watching your videos inspired me to get running again this year. I just completed my first ever Ultramarathon on Thursday. 75k in 11 hours, not super fast or anything but I'm very chuffed.
I can't wait to see you get your fitness back
I’m impressed that you ran an ultra straight off starting running again 🎉
It doesnt matter if it wasn't super fast, ultramarathon is god-tier whatever the speed! 🙌🙌
Congratulations to you and this huge accomplishment 💪
I’m reminded of the story, the Tortoise and the Hare. As a 58 year old, who has worked out my whole life. I’ve learned the need to focus on the big picture and be health minded and not to workout so hard I break my body down, forcing time away from the gym. I’ve worked hard to get down to 7% body fat only to breakdown and go right back up to >15% until I’m healed. Seems to run 7 or 9 of hard workout months, followed by 3 to 5 months off. Since finally learning to listen to my body, I’ve been consistent since 2020; 40+ months with no injuries. Body fat
Great story but I'm confused regards the correlation between attaining low body fat equals more injuries? Surely thats more down to excessive load&intensity that yr body just can't handle in the short time you've asked it too? As a Sports massage Therapist that's the classic injury recipe I see regularly!
I'm learning the same lessons at 45. Keep it up and good luck
I'd suggest you probably shouldn't be 7% body fat as a 58 year old...
He certainly is missing the 'hair'
You didnt finish the read, he isnt 7% anymore hes sub 11%. The whole point of his message is not shooting for extremes, especially as we age. @@viscountpalmerston
You’re brave and inspiring
Just got back into the gym after about 4 years break (long story, but COVID, first Child, and Cancer filled the gap). Really motivating to see you put this up! Looking forward to following your progress.
I hope it's going well
I’ve had just over 2 and a bit years off due to recovery from a couple of health complications. Even tried dying ( thanks to the paramedics) who thankfully were close by. I’m 63 and will be starting again soon,, not going to be easy either a new valve in my heart and lungs recovering from micro clots so not got full function in my lungs. I cannot wait to get started. Gonna be a long road.
A journey of a thousand miles begins with a single step.
Thanks for sharing many wouldn’t be so honest.
Something not mentioned is age. This is a wonderful example why it’s so important we stay healthy and consistent with our fitness as we age. We decline faster and recover slower than when we were younger. Your videos always inspire. Thank you!
9:40 Losing your train of thought, thinking about burgers 😂
I reckon ‘that was horrible, stupid, horrible’ should be made into a t shirt! Tickles me every time I see it!
Morning, Mark. I'm so glad you've done this for all of us. I'm in a similar state...while I still jogged almost everyday, I stopped weight training cuz the winter blues got me. But I'll stick with you from over here in Maryland, USA and start to lift a soup can or something. Proud of you~Old Lady from USA.
Ha. As someone who is also coming off "a several month hiatus" where I was mostly sitting around eating burgers on the couch, I am finding myself in an honest "rebuilding season" and... This is very timely.
I've been absolutely DYING on my recent "getting back into a routine" runs (where the distance is MUCH shorter and my speed is MUCH slower than I was last fall)... and I keep thinking "would it just be better not to stop, than to go through this rebuilding yet again?" I probably won't remember asking this question the next time I find myself in a "hiatus," though. Oh well.
Here's to rebuilding seasons AND cheeseburgers, 'cause life is about BALANCE! Cheers, Mark!
Thank you for making us all over 40’s feel human!!!! Love that you cover all cardio…rowing, running, cycling etc.
So brave.... So inspiring!!!! Seriously though Mark - Great video and very relatable. Appreciate your honesty and inspired by your desire to move forward. Keep going fella!
Brave and inspiring ! I'm 66 and started running this year...2024 the year I become a runner. Well my truck was in the shop for 2 weeks, in which I decided to ride my bike all over, then got hit with the worst cold on the planet and took me out for an additional 3 plus weeks. Went from running 5 miles, to barely being able to do 3 miles without collapsing ! Getting old is not the the weak. On a high note, just finished up a 10K trail training run and I did not die ! Took about 3 weeks to start to feel like I'm getting back to myself.
I appreciate your honesty. I feel your pain. Was sick like a dog for near 4 weeks ( covid I am told). Just getting back into rowing and biking ( zwift for now). It is a difficult up hill battle. But we will “ STAY HARD!!!). Cheers.
This is a really timely video, Mark.
I ran London at the weekend. Treated myself with a lovely bit of really daft binging on Sunday and yesterday, fighting to bring myself back onto my diet today. I think I needed to see just how much I could lose if I can't square myself away.
Time to put the custard donuts down!
You should check the power difference between your row splits. 1.37 - 383w 1.24 - 586w. About a 35% reduction
3:05 I laughed myself silly when you said this. On a serious note, you've inspired me to get back to taking my gym workouts seriously after a multi month lay-off.
Thank you for posting this. I know you may think it's "embarrassing" but videos like this are the reason you're the only 'fitness' YT I watch.
I struggle a lot with having to take time off from exercising, feeling guilty or lazy even when I'm injured or know that I'm burnout. You taking time off and documenting it and being open and honest about the impact is really helping my mindset around exercise.
I'm learning that exercise doesn't have to be all or nothing, that I don't have to push and push even when I'm no longer enjoying it. Exercise can be fun, and you can just pick up and drop different sports/area ls because you want to, not because I failed at something.
You've taught me that. So thank you.
Love your videos! Can't wait to see you recover all your fitness!
Fitness goes away a lot faster than you think. It’s a lot of work to get back. Getting it back makes for a good challenge.
Cardio (aerobic) is the fastest to go. Just 2 weeks off have a very significant effect...
"A significant decline in aerobic fitness ("detraining") occurs after only 2 weeks of no training"
(Miller's review of Orthopaedics, 7th ed. page 73)
@@peterthomas4335Train the aerobic base and it should be the slowest to go. Those are structural adaptations like mitochondria, muscle fiber type, heart size etc. Peak adaptations like enzymes and nervous system readiness goes fast but luckily they come back pretty fast as well
@@peterthomas4335nah, that’s not true. Takes at least a month for you to have lost aerobic fitness. After 2 weeks you’ll just feel lethargic and a bit sluggish but it’s overcome within a week or two
@@jimjamthebananaman1not in my experience. It goes fast and takes forever to get back to where it was.
@@andrewzach1921 Really? I find it comes back more quickly than getting there the first time
appreciate the honesty Mark about your journey. Keep it up - As someone who has had their shares of set backs keep on moving forward with the comeback!
Great to see someone being real. Hugely relatable content. I also am a human who goes for long stints without training and enjoys other aspects of life!
Love to see you go through this journey and sharing it with others. The main lesson seems to be consistency is king when it comes to maintaining strength and fitness. I similarly took several months off and got back into the gym in late December. Four months on and most of my strength has returned. Keep up the good work and the great videos!
Started running about a year ago to lose a few lbs. got into trail races cuz of you. Ive done one 10k and 5 half marathons. 4 of them were very difficult trail halfs. Like 2k+ feet elevation. Did one yesterday and came in 34th out of 97. I was blown away. Thats amazing for me. Thanks for the vids and motivation!
Back Fix Tip: I used to be a serious amateur cyclist but had to quit due to cronic back pain. What finally fixed my back were deadlifts, doing singles at rougly 70% of max. I was pain free after about 2 weeks of deadlifting. - Steves Justa's deadlift singles program helped a lot.
Me too. My back only twinges if I stop doing dead’s and squats. They build the supporting muscles
100% brave and inspiring, i am coming back from an injury (plantar fasciitis) so need all the inspiration i can get to get my frame moving again!
I've just returned to the gym last month after a 3 month break due to major surgery recovery. It's been great to be back, but I keep surprising myself with new sorts of struggles, self doubt and self awareness - so seeing one of my inspirations in "Fitness for the sake of feeling good but not taking yourself or it way too seriously" also struggling to the point of leaving the gym to continue at home.... That is so reassuring! Thank you for sharing this! Can't wait to see how you'll tackle the return, and I hope to follow along with making progress myself as well. 😊
I love your channel because you challenge viewers to make fitness a priority and accomplish goals while still being realistic. I am approximately your age and, like you, I like the "hybrid" approach vs. just focusing on resistance training or cardio. I had a setback a few months ago too...my left knee just decided it was going to get wrecked after a 7 mile run. I've been creeping my weekly running mileage back up very slowly since then. Keep at it man, I'll be watching! "Cheers" from the great state of Wisconsin.
Brilliant video Mark. Getting back after an injury/burgers happens and getting back on the bike metaphorically and literally is never easy. Showing this side of personal fitness is an important message. Great content.
So refreshing someone showing that despite excelling at something fitness related, that you still had fitness weaknesses
man i love your stuff so good im 59 i ride a lot of mountain biking but your stuff is real love it be safe and keep them coming
Well done and don't worry, you will get that fitness back slowly. It will take time and effort, but you will get there.
How true is this video! Every one has been in this position, I'm in it at the minute, thanks for making this video mark, we all needed to see it even if just to confirm we're not alone in this 🤙🏻
Great job Mark! Thanks for being real. Glad to see your back is getting better. Looking forward to new fitness challenges. Actually, I have a (boring?) one to suggest: Get all the Garmin monthly challenge badges for May. They include: running, cycling, walking, yoga, strength and... swimming (you might be excused for that). The challenge is finding the time to log all those activities, but since intensity doesn't count, it might be a good one to get started.
That's actually a pretty hard challenge. I did the math, and it comes out to what...about 2 hours a day?
Great video and great timing, Mark. I'm 46 and hit the gym steady most of the winter and was seeing results but now, because of shoulder issues, I haven't done anything in 2 months. I had minor shoulder surgery last week and as soon as I find the motivation I'll be back in the gym to start building strength again (my excuse for today is that it's my birthday). It's a hard horse to get back on but at least I'll see those newbie gains again. I'm also going on 5+ years since I had my L4-S1 joints fused in my back. I spent about 1 1/2 years with the doctors, chiros, and physical therapists trying to sort it out without surgery but it finally came to that. It changed my life for the better. In some ways I do more now than I did before the surgery, I just do it a little smarter. I'm always happy to talk about it if you had any questions.
Mark, you are brave and inspiring! Muscle memory is a real thing so your comeback should happen easier than it took to gain it the 1st time, good luck!! also I get not doing heavy deads to protect your back but adding in some light deadlifts on a regular bases might help to maintain your low back health.
Appreciate the transparency and honesty in your videos. Embrace the journey back to where you want to be.
Thanks for honestly sharing the not so bright aspects of life. This is very relatable and much more helpful than many of the "oh, it is so easy" videos. Your videos give me hope that I am just a few months behind on the injury recovery time-line.
We have all been there Mark. It is time to start climbing back up that sunshine mountain 😎 It will be good to watch!
Thanks Mark! I sure I heard that it takes 2 weeks to lose, what it takes 6 weeks to gain in terms of fitness, strength etc I’ve just had 6 weeks out due to life pressures and then illness. Back on it for the first time this weekend too. I’d say that I’ve lost somewhere between 25-40% in that time! Shocking tbh. But I think that a key element is confidence both in terms of belief that you can do it and in terms of connection to your body. Grease the groove with lighter loads and get the mind body reconnected, add volume and then you will have the confidence to push, driving the capability and capacity in return. I’d be interested to know if any old injuries or niggles have managed to heal themself in your “recovery” period, it may be an unforeseen benefit.
This is a brilliant video, I thought it was just me. Glad to see I am not alone with getting stuck with an injury time out and coming back takes so much effort. Thank You!
You're brave and inspiring, I'm going out my bike 👍🏻
So brave and inspiring Mark, well done you!
I love the way You put your content together …. As always. Thank You .
So brave and inspiring! Keep up the good work!
Great video as always man! Would be good to see what your training week looks like, how you balance strength with cardio etc.
Brave and such an inspiration. Showing your true burger self to the world!
I'm in a similar place. Due to helping to nurse a loved one, an extended meditation retreat and then sickness. I've not exercised for a similar time. I'm due to run my first marathon in September. So time to put my big boy pants back on.
So the inspiration bit was genuine.
Hi Mark,
This video is so recognizable (I am Dutch so not a native English speaker, excuses in front for bad spelling).
I am trying to get back in shape myself after recovering from a big adominal surgery and 3 weeks in the hospital. I could’nt eat natutally so all the food came via IV. After 3 weeks I lost a lot of weight so I got the mission to gain weight and recover.
Well that worked…..a little bit too good. It turns out I am very good at gaining weight but also very good at gaining it the wrong way.
I am, or was, a keen cyclist. I did 200 km gravel rides, had a vo2max of 58 and could easily stay in heartrate zone 4 for 3-4 hours on end.
Now….well I did a 100 km ride, but let’s say it was more on willpower then training.
Vo2max is 41, gained 10 kg and today was the first time in zone 4. So a bit of progress after 3 months sitting and eating.
In 2023 I had 3 stays in the hospital and 2 surgery so I never was at my fittest…..
I really get this struggle to find your form. It is so weird that your body can’t do what it used to do. We know why, but that doesn’t makes it easy.
All of the best wishes for your recovery and road back to your fitness level 🍀
You are brave and Inspiring 😀 . I am excited to see the improvements and how you tackle this challenge if you go for fun enjoyable exercise and the fitness will come or dedicated targeted training.
You are still the GOAT!! Best of luck on your trip back to peak and glad to hear your back pain has been improving
Brilliant Mark. The comeback is the most enjoyable part. We're here for the journey!
Good on ya, Mark…..I’ve got a similar mountain to climb starting in May……and I’m 55…..let the games commence…..& best of luck, brother!
It'll be great to watch your journey. Will really help inspire lots of us with that desire to become above average
Mark, watching this while consuming an entire box of cereal; I also have swerved the gym since Christmas! You are both brave and true inspiration to your middle age obese subscribers 💪
Mark you've always said that your hope is to be an inspiration... and I think this is Goal Met. Most everyone has a break at some point - I've had several, either injury, work or something else - I think you're showing all of us that a 4 month break isn't going to kill you. Loss of fitness, well that's to be expected. But knowing you, you're going to show us how to come back from a break - looking forward to those videos! Sincerely, you're an inspiration for us old-timers to get off the couch.
I relate to this video so much it’s practically genetic! I really struggle with SAD and this winter absolutely did me over to the point where I’ve lost so much of the fitness and progress I built up over the summer and autumn last year. It was after getting into Mark’s videos that I finally got back into training again and took up trail running. I went from barely being able to complete a 5km to going for regular 15km runs and I even had a set of races lined up for this year culminating in a 50km ultra in July. That’s totally gone out the window at this point but I am finally getting to the point where my MH struggles are manageable and I’m going to make it back out onto the trails again. I genuinely can’t thank Mark enough for videos like these that highlight just how hard it can be to deal with the ups and downs of stuff like this ❤
I used to love and be super motivated by your training vlogs. Weekly, twice a week, I’d be pushed forward watching your newbie gains as you get back into it for sure.
Brilliant video Mark honestly your style of comedy is just so refreshing, you're not up yourself at all and just makes for a great viewing experience! Do you have any advice for hybrid athletes starting out? Is cycling something to include in a training plan if the primary goals are strength and mid-long distance running?
I don’t think cycling transfers much really - but sooo much easier on the body and great for z2
You are brave - exposing yourself in this fashion. Not what the typical fitness RUclipsr does. You are not typical, you are a real human being, and I tip my hat for you for sharing. 👍👍👍☀️☀️☀️.
Train smart, take care, stay safe.
I've had to fight the "bring my fitness back" battle after serious illness nearly killed me in 2019, then covid hit the world and kept gyms in my area closed until mid 2021....after being forced to wait for 2 years to get back to the gym, what I can tell you is that it will feel like a long hard road in your mind, but once you get into a regular routine again, it will help to not focus on the upcoming metaphorical hill to climb. Your fitness will come back faster than you think it will. I can promise you that!
Thanks Mark for your always entertaining videos. As a former competitive triathlete that let grad school and job changes cut into my training time and waist line - glad to have some company and motivation in this long and painful journey back to fitness. I could've done a half IM any day of the week 4 years ago and no issues walking thr next day. Now 2 hours hard on the bike or heaven forbid a brick workout kills me for 2 days. Keep it up!
I can totally relate! COVID shutting the gyms down, working full-time, changing to a sedentary WFH job, and University has caused my fitness to take a hit and caused 25 lbs of weight gain over the last 3 yrs. I've been getting back in the swing of things since January of this year and hope to back to normal by Fall. I graduate in December!
LOVE that you're back to working out! Sorry about the back, glad it's fixed, now get back out there with Nixon!!!
Thanks mark, always appreciate your honesty. I exercise , then life and shit happens and it’s so easy to return to the junk.
Your are bonkers but inspiring 😅 been watching your videos for years and can relate to soo much . My fitness currently back to zero and so am just revving up to another restart !
One of the few channels with a realistic perspective on fitness and what it means to be a natural lifter/fitness enthusiast.
Brave lad lol...Keep on keepin' on Mark!
You are still an inspiration. Funny how life is such a roller coaster when it comes to fitness.
Thanks for sharing. Good stuff - you will get it back.
I'm in the same boat. Trying to get back into shape after an injury. Good luck, thx for the videos
It comes back quick! I'd do the bench with a slight incline for your chest work. Protect your shoulder a bit. 😊
It's fun to fight your way back. Almost every year after a tough training season I'd take 2 months off. Coming back slowly was always fun Just don't be an idiot about it.
Don't hurt yourself.
@5:27 that max sprint watts test clip is pure gold. As I couldn't see the bike I initially thought it was your James Brown funk dance. Almost wet myself.
You are realistic. Seriously, I enjoyed that video a lot, made me think, looking forward to the next one.
good one 💪🏻 I am looking forward to the next videos where you will regain your fitness!
Looking forward to seeing the cardio video next week! 💪🏻 Perfect time to join a swimming class btw! ❤
So brave & inspiring ;)
Keep up the good work!
You are inspiring, and kudos for honesty (rare example here on YT). Also lucky you, muscle memory is a thing and getting back into shape is a great challenge!
So brave and inspiring. This has given me the courage and inspiration to be brave
Thanks for the transparency, so dam recognizable. Makes me feel not completely useless.
Thank you for sharing this, it's been a week of poor eating choices for me with only a small amount of training, I am now motivated to get back on track.
Definitely inspiring man 🤩
So so inspirational Mark, I too have taken my foot way off the gas after the Glasgow Hyrox, resulting in a 14 pounds increase in weight, not all burgers and certainly no donuts, Chocolate peanuts and raisins are the culprit, along with copious amounts of Lager....... inspirational, "Why"..... it goes to show that an Above Average can also slip down the rungs of fitness by losing so much of your hard fought gain from last year. Keep up the good work sir and I'm sure you will be back there in a few months "Above Average, me I'm still in rehab for a miniscus tear that happened prior to Glasgow, my emphasis is weights and limited cardio and the running hopefully start by end of June, just in time for my 2 Hyrox comps in Nov (Dublin and Valencia, 1 week apart.....
You are brave and inspiring Mark!
Appreciate this video today. I'm also trying to get myself back into shape after about four months of relative inactivity and poor eating habits. Had a bout of illness and just spiralled from there. Now I need to get myself back in the gym but the embarrassment is real. Watching this made me feel that much more motivated. Thanks.
If you had any gym friends there they will be happy to see you back and nobody else will be concerned about you ,everyone is just in their heads and not worrying about other people.
Not patronizing, you are brave, and I appreciate you very much.
Very similar situation for me mate. Shit back and ankles due to weight gain, constantly eating high sugar foods which brought the end of my fitness regime 6 months ago. I've been on a low to no added sugar diet and cut out all the fun and lovely foods (boring AF, but working - I've lost some KG's), and now almost light enough to start the running up again.
But you are right; if it was just an uphill trajectory all the time it would be boring and kind of like "to what end am I doing all this graft"... Certainly brings home the 'use it, or lose it' saying.
Great video mate, and best of luck with getting back on it.
51 years old 6'5" and 187lbs signed up to do my first ever Zwift crit race tomorrow, really love your channel it is very inspiring. You are doing great things to get people healthier.
Thanks for the video. Similar situation-55 yrs old and wrecked my back in November. Starting back in the fitness journey.
To be showcasing lacking fitness like this, for the world to see is educational and inspiring...
Mark is one of the most educational and inspiring guys out there. No doubt about it ❤
Mark, you are brave and inspiring.
And I mean it. I just turned 40 a couple of months ago, and decided it was time to lose some weight. I've lost 60 lbs, and in my most recent 15K took 30 whole minutes off of my time from last year. I'm now training for my first marathon and ultra-marathons at the end of the year, and watching you has definitely been inspiring. I am a teacher and regularly come home at the end of the day completely exhausted not wanting to run. If you can do this, and upload it for the world to see, I can certainly put on my running shoes and go outside for 30 minutes. Thank you.
I needed this video! Also not worked out for months (except carrying stuff about the garden). I'll miss out on the gym embarrassment stage, as I only work out at home. I'm an old hand at getting back into it after a long layoff, so I'm going to take it easy on my way back.
I always find it a buzz to get back into it, I had a horrendous cough in march and was off running for a month and I now back to consistent long runs and parkruns and times are tumbling down again!
Mate, you're like my spirit animal. I feel this so hard.
RUclips needs more videos like this. This definitely makes you more relatable to many of your viewers. I hope you see a reduction in the number of negative comments. Looking forward to next week's video.
Dear Mark, I've taken a similar amount of time off, I like your transparent approach and your ability to make me seriously chuckle. Now back to work (for both of us)...
I nearly spit my post-workout oatmeal all over my computer screen. You are, as always, damn funny. Love the videos. Looking forward to your continued journey.
In the immortal words of Mickey, in Rocky II, when the training is set to resume once Adrian and Son are all OK - 'What are we waiting for!'
I believe in you Mark. So does Mickey.🏋️🚴
Wow this is inspirational to watch. Not in regards to the physical feat. But it's just nice to see that you were willing to expose your loss of fitness before the RUclips community.
I have always been competitive athlete, predominantly in track and field. Then since having my first child i have let myself go and i did sinilar tests to see where i was. I was super embarrassed with my self, so i can sympathise with the feelings you might have felt.