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What Happens When You Stop Working Out? 6 Things You Don’t Want To Happen When You Drop Your Workout Routine.

September 22, 2015 by Jessica Leave a Comment

agility ladderThat missed training session has turned into a multiple week break, ready to find out what your body has to say?

“Detraining” – just as a great training program builds you up, falling out of your workout routine can have negative effects on your body.  Not too mention deny you the fitness goals you set for yourself.

Lucky for us, ‘detraining” is a fully reversible condition as long as you get yourself back to your training routine.

So what actually happens to your body when you trade regular sweat sessions for the couch, and Netflix binge?

Let’s take a look!

What Happens When You Stop Working Out?

1. Your Blood Pressure Soars
An elevated blood pressure is an almost instant effect of de-training. On the days you spend out of the gym, your blood pressure will be higher. “Your blood vessels adapt to the slower flow of a sedentary lifestyle after just two weeks, which clicks your readings up another couple of notches, according to a recent study in the journal PLoS. Within a month, stiffening arteries and veins send your BP back to where it would be if you’d never even left the couch, says study author Linda Pescatello, PhD, of the University of Connecticut.”

How Do I Reverse It: Start sweating again! Once you get back to your regular sweat sessions, your blood pressure will drop a bit day by day, and your blood vessels will increase efficiency within your first week back. According to Dr. Pescatello, after a month or two, the heart-pumping workouts will allow for vaculature flexibility resulting in “lasting pressure-lowering effects.”

2. Your Blood Sugar Spikes
Normally, you see an increase in your blood glucose after you eat, then as your muscles and other tissues process the sugar they need for energy the levels begin to drop. After only 5 days of skip the gym excuses, your post-meal blood sugar levels will remain in the elevated state. As these levels increase with sedentary behavior, you increase your risk of heart disease and diabetes.

How Do I Reverse It: Studies have shown that just one week of regular exercises will have a HUGE effect on decreasing post-meal blood sugar.

3. You Get Winded Fast SteveStary3
Climbing those stairs getting a little tougher? Two weeks of less of missed training sessions will have you gasping for breath as your working muscles fight for oxygen. According to exercise physiologist Stacy Sims, PhD, your VO2 max (how much oxygen your working muscles can use) decreases by as much as 20% within those first two weeks of de-training. (Read more about why this occurs HERE)

How Do I Reverse It: The Bad News – rebuilding will take longer than the 2 weeks it took to lose those original gains, but the great news is that it is possible! It’s never too late to restart your training habits and get back in shape. Nothing GREAT comes easy, you just have to set up your plan.

4. Your Muscles Withermikki
Your endurance will be the first to go as your activity levels decrease, and second will be your strength with your quads and biceps being the first to go 😉 After two weeks of rest, studies have found dramatic reduction in muscle mass often leading to an inability to ‘sustain high intensity efforts.’

How Do I Reverse It: Again, the rebuilding process is going to be longer than the 2 weeks it took you to lose muscle mass, but you are better off than those who have never touched a weight before. Read more…

5. You Plump Up
You guessed it! Within 1 week your muscles will begin lose their ability to burn fat, and your metabolism will slow due to inactivity.

How do I Reverse It: Ready to reduce the plumpness? It may require at least double the duration of time you took off from training to regain that same lean level you started with. Don’t let the duration of time discourage you, just add one workout a week to start. The health benefits will start adding up as you get back into the swing of things and you will be back to your sexy self in no time!

6. Your Brain SuffersStress
Feeling tired, irritable, and grouchy? Studies have reported that within 2 weeks regular exercisers have shown changes in mood, mindset and productivity.

How Do I Reverse It: Combat stress, depression and anxiety by using regular exercise as an instant mood booster! Some studies have even shown that exercise helps with your memory!

Get up and get moving, your “Improved Quality of Life” is waiting for you at your next training session!

SOURCE: MSN|Health & Fitness – 6 Things That Will Happen When You Stop Working Out (Read FULL Article)

Self Conscious About Starting Another Exercise Program?…Don’t Be!
Doctor Amazed By An IR Client’s Health Results

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise Tagged With: benefits, Blood Pressure, Blood Pressures, Blood Sugar Spikes, Blood Sugars, change, costa mesa gym, Elevated Blood Pressure, exercise, Exercise Physiology, goal setting, health, healthy living, Innovative Results, Instant Effects, MSN, orange county personal training, Physical Exercise, Physical Fitness, Regular Exercise, results, Self Care, Skip Training, Slow Flow, strength training, Training Programs, workout routine

Doctor Amazed By Health Results from Innovative Results Training For A Year

September 4, 2015 by Jessica Leave a Comment

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Below you will read the story from one of Innovative Results clients, and why his doctor was amazed by his health results.

The Innovative Results fitness gym and personal trainers care deeply about improving people’s quality of life, to include general health measured at annual doctor’s visits.

Read this client’s success story below…

Dear Innovative Results team:

I wanted to send you a hearty thank you for all that you do!

When I first came to Innovative Results fitness gym and personal trainers, my goal was to make it through 4 weeks of the training program without quitting or complaining and to diversify my physical fitness away from years of distance running for fitness.

Fitness gym in Orange CountyAfter 3 weeks at Innovative Results – The Orange County Fitness Playground, I was convinced that I could improve my fitness, and all around spirit, so I signed up for 6 months (for fear of being tempted to quit if I was on a month to month program).

Well, that was 2 ½ years ago!

My goals, which are posted at Innovative Results, are to push myself and continually improve my all around fitness and lifestyle.

Never in my wildest dreams did I consider my health readings. Last year, my doctor told me, my cholesterol and blood pressure levels were very high and he was concerned.

After that, I decided to change my workouts from three days to four days per week, to drink more water, watch my diet (nothing scientific) and get more sleep.

Gym in orange countyAt my most recent annual physical a few weeks ago, my doctor was amazed that my blood pressure and cholesterol levels dropped significantly to a very healthy level and exceeded his best case expectations, or predictions for me.

I’m now in the top percentage of health for guys my age (mid 40’s), a result I never thought possible.

In fact, I’m convinced these incredible improvements are a by-product of Innovative Results training program.

Thank you for all your great coaching, encouragement and unique training environment.

Next one best one!

Innovative Results Family Member and Client

 

If you liked, “Doctor Amazed By Health Results from Innovative Results Training For A Year,” please leave us a comment, and share this with your family, friends, and coworkers.

If you are ready to amaze your doctor by training with Innovative Results – The Orange County Fitness Playground, please fill out the form below.

Filed Under: Blog, Testimonials Tagged With: Amazed By, annual exam, Blood Pressures, change, costa mesa personal trainer, doctor, Doctor Visit, Fitness Gym, Fitness Playground, health, Health Measures, health results, healthy living, Improves Quality, Innovative Results, Movement - Exercise, orange county, personal trainer, Personal Trainers, Physical Exercise, Physical Fitness, Playgrounds, Result Fitness, Training Programs, workout

Josh’s Mental and Physical Transformation Will Astound You

August 19, 2014 by ptpt 5 Comments

Let the transformation begin!
Josh found his #1 motivator, and stopped waiting for tomorrow!

Regarding family, health and good looks…
comp2Josh Linn 1

I’ve spent a lot of time capitalizing on, recalling times and telling stories of my former health, habits, and good looks from my teens… my 20’s etc… A lot of stories and memories about the good ol days but that’s where it has stopped for years. Somehow in my head I had the notion I had “built up” enough health that it didn’t matter if I ate another bad meal or drank another weekend away because it was always just one more meal or day away and then I would get my act together, right? I became comfortable in my habits and habits are not comfortable for anyone to change. And for me, I really enjoy food. Big breakfasts, big lunches and big heavy dinners late at night… For years I stayed in that zone to the detriment of my current health. Over 15 years I went from 150 pounds to 265 pounds. It’s weird because it actually happened quite slowly, after all that’s not even 8 pounds per year when you think about it. But over the years it sure caught up.

I went from a size 30 waist to a size 38 fitting extremely tight and I had to buy a pair of size 40 shorts. Every couple years I crept up a shirt size, large, then XL then XXL. XXL stuff just doesn’t fit well no-matter how good looking you are… and those XXL’s were getting a little snug! In my head I was like crap, I am not going to buy XXXL shirts. I began snoring at night. I was winded doing smaller tasks like a flight of stairs. I started sweating a lot. I had to fold my knee out at a weird angle just to tie my shoes because my belly was in my way. I had previously had shoulder surgery a couple years back and it was starting to hurt each time I would push myself out of bed because of the shear amount of weight it was pushing. Speaking of that, I no longer sat up out of bed, I more-so rolled out of bed. At Disneyland I had to struggle a little to close the safety harness over myself on some of the rides with my daughter. The last few years less and less of the women I was attracted to weren’t attracted to me or returning my looks. I went to my doctor and had some blood work done. The tests came back and my Cholesterol(s) were high, Triglycerides were quite unhealthy at near 400, blood pressure was extremely high 150/100 and my doctor said that I should take blood pressure medicine if I don’t change something soon. Well I didn’t like the idea of taking blood pressure medicine when I could just make some changes so I told him no thanks. But then, I didn’t change anything.

All along my daughter (6 years old at this time) had been telling me since she was 3 that I need to eat healthier. When talking with me she would call me “fat-daddy” from time to time and at meals tell me I need to eat vegetables instead of pizza and burritos. Not in cruelty, but in the merciless honesty of a child who is just speaking the truth they know. Some adults would hear her say the fat-daddy thing and respond along the lines of “Paige, that is not nice…” or they’d feel pretty awkward for me and the situation. But I would explain to them that I was completely ok with her saying it to me (but not to others) because it is the truth and she wasn’t doing it to hurt my feelings. In my mind it is would be similar to Paige saying my hairline is receding. Besides, there is a part of me that uses that stuff for motivation. And like after talking with the doctor, I just didn’t have any plan or real intention of starting at the time. And I let day after day and year by year go by.

When you summarize it like this or certainly when someone else looks at you physically and sees you so out of shape… all of this is like “no duh”, Josh time to make some changes. But it sure is easier to do nothing about it and pretend that you will do something about it on the next meal or on Monday or… always banking that tomorrow is guaranteed. Back to my daughter… Well, I just flat out decided I want to be around for her until a ripe old age, that was my #1 motivating factor. Oh and I’d really like to meet an attractive and healthy lady to share my life with and to that end I need to start work on myself first.Josh Linn Collage

I saw a good friend of mine Will had posted a Facebook check-in at Innovative Results. I checked IR out and it soon became my favorite gym I have ever attended. I began going 3-4 times a week but I was still eating really heavy meals that counter-balanced all my working out –In my head I now had the notion I deserved it now that I was working out… I was also drinking like a fish through the weekend. It was a lot of work and I wasn’t making a lot of progress.

Aaron is always reaching out to us asking how he can help with goals and so he and I sat down and built out a plan that included working out and we began talking about food. About a week after our first conversation I asked him if he wouldn’t mind actually being my direct accountability partner on the diet part of this since by myself I knew eventually I would make an excuse one weekend of why it’s okay to drink or get crazy on the eating. He said yes, but that I might not like it if I wasn’t holding up my end because if I was asking him to hold me accountable, then that is what he was going to do. We put together a meal plan. It included the Daniel fast (strictly only vegetables, fruits and water for 21 days) and then afterwards introduce clean meats etc. I suggested a 30 day stint of not drinking; but Aaron wanted to see 60 days. They are both a long time to me so one is the same as the other as far as I was concerned. So I said yeah let’s do it, we committed to each other and the rest is history and history in the making folks. I made sure I got into the gym at least 3 times a week. If I missed a day I made sure I was there the next.

Each of the coaches at IR as well as all the people who train there are just so nice and encouraging that even when it is a difficult workout the people make it literally enjoyable. I started the 21 day Daniel fast at 265 pounds. I took some pictures. I am fortunate enough to have 2 friends at work who actively encourage my healthy choices –and that is putting it lightly. I logged what I ate every day in the myfitnesspal app which Aaron followed me on. I documented other data like sleep, weight, exercise and how I felt daily in a spreadsheet that I would share periodically. Aaron and I saw each other at least 3 times a week at the gym and texted nearly daily about the progress or just to say it was another good day in the books. 21 days later I weighed 28 pounds less at 237 pounds. I took some more pictures. My Triglycerides dropped from near 400 to 119. My blood pressure went from 150/100 to 120/70. My doctor said whatever you are doing keep doing it. The XXL shirts that I wore are now loose on me and I am almost into an XL shirt. Still just a little too snug to look sexy in -maybe next week. The size 38 jeans that used to fit snug now require a belt to stay on. Soon I will be in size 36.

Blood Results

I’ve really only just begun. I still have a long way to go.

If you can relate to this at all, the team at Innovative Results can help you.

If you want to talk about anything or have questions about my experience, let me know. I would enjoy talking with you.

Stay tuned for updates to Josh’s incredible testimonial!  The IR Team and Family is front and center in his journey to success!!

Want to learn more about the IR3 Training Program, or talk to a coach about how the IR Team can help you?

Fill out the form below and one of our knowledgeable coaches will contact you for a free trial!

 

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Nutrition, Testimonials Tagged With: 150 Pounds, 21 Days, 30 Waist, 40 Shorts, 9, Aaron Guyett, Blood Pressure Medicine, Blood Pressures, Blood Results, body transformation, Brian Welch, Costa Mesa, costa mesa personal trainer, Dark Horse, fitness challenge, goal setting, health, healthy living, Innovative Results, Josh Linn, lose weight, motivation, Music, Music Industry, orange county personal trainers, Shirt Size, Size 30 Waist, Size 38, transformation, workout, Xxxl Shirts

Innovative Results Teaches Exercise and Disease Prevention

October 17, 2008 by ptpt 1 Comment

Not long ago, physicians used to advise individuals with chronic diseases such as diabetes, high blood pressure, arthritis, asthma and heart disease to avoid exercise, thinking that excessive physical activity would cause more problems. However, today there is evidence that exercise does in fact prevent and even treat these commonly occurring illnesses.

Research indicates that exercise can help diminish the pain and joint damage caused by arthritis, decrease asthma attacks and the need for medication, and ease anxiety and depression. With a combination of diet and exercise diabetics can see a 45% improvement in their condition, when compared to just diet alone.

The American Heart Association has stated that the leading cause of heart disease is physical inactivity. Regular exercise helps to strengthen the heart, reduce blood pressure, improve a person’s cholesterol levels and give the coronary arteries greater flexibility, all contributing to preventing the development of heart disease.

Even your cancer risk may be reduced by regular exercise. Evidence links exercise to a reduced occurrence of breast tumors, colon cancers and other malignancies. One study from the University of Southern California found that “women who participate in four or more hours of physical activity per week during their reproductive years reduce their risk of breast cancer by 60 percent, compared to inactive women” Additionally exercise has also been found to ease the side effects of chemotherapy and improve adherence to cancer treatments.

Was “Innovative Results Teaches Exercise and Disease Prevention” helpful? Leave us a comment….

Innovative Results is a fitness center in costa mesa that has been helping people feel and look better by showing them how to exercise properly and help prevent disease.

 

Filed Under: Blog, Movement - Exercise Tagged With: Aging-associated Diseases, Arthritis, Asthma, Blood Pressures, Breast Cancer, Cancer, Cardiovascular Disease, disease, Disease Prevention, Exercise and disease prevention, Exercise Diabetics, Exercise Help, Exercise Prescription, Heart Diseases, Helps Prevent, High Blood Pressures, Hypertension, Innovative Results teaches Exercise and Disease Prevention, Joint Damage, Movement - Exercise, orange county, Personal Trainers, personal training, Physical Exercise, Preventing Disease, Regular Exercise, Ribbon Symbolism, Self Care, weight loss

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Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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