There are actually few things in life that feel so good as to observe that muscles after weeks and months of hard and sweaty workouts finally start to grow. In return, there are only so few things that athletes can pull us down so much, such as the waning of the muscles or the increase in body fat, as long as we are not able to exercise for a few weeks. So the best way to keep your muscles is to use them regularly. Of course, this does not usually pose a particular problem, especially since training is an important part of our lives anyway. However, there are situations in life where it is not necessarily possible for us, whether it is the annual leave, an injury break, or other external influences that jumble your habits. In the following article we would like to give you four tips accordingly, with which you can counteract a loss of form.

Tipp 1 · Bewege dich, wann immer es dir möglich ist

Of course, it is annoying if you can not perceive a regularly scheduled workout. But it's not a broken leg either, because it does not always have to be an extended workout to activate your muscles and get your body to refrain from breaking down muscle. In addition, it should be mentioned at this point that the muscle loss is much slower than you might think. One to two weeks without training are therefore far from being such a drama as it is propagated by many sides. So if you can not get into the studio, 10 to 20 minutes of exercise is enough to achieve a reasonable level of activation. You do not even need equipment, because your goal should be simply to get your blood pumping. A few sets of squats, pushups, burpees or chin-ups are already working wonders.

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Tipp 2 · Trainiere um Verletzungen herum

One of the most common reasons why training should fail for a long time, or at least be kept on the back burner, is injury. Depending on where you hurt yourself and how bad the injury is in the end, it does not mean that you can not exercise at all. Just spare the injured body parts in the course of your workout and get back to exercises that do not burden these games. Your creativity has no limits in this respect, as long as you do not exaggerate. However, it is best if you create your training program in cooperation with an experienced trainer and give you at least some tips in the course of the first few units, so as not to aggravate the injury. For example, if you have a sprained ankle, you should definitely do without any exercise that would stress it, but what prevents you from exercising your chest, shoulders, or back? Of course, you may need to replace some exercises such as the Military Press with the shoulder press while sitting, but one reason to skip training in the longer term is not.

Tipp 3 · Achte darauf, dass du ausreichend Protein zu dir nimmst

If, for example, you should not be able to exercise for a longer period of time because of an injury, it is advisable to lower the calorie intake, since your body naturally consumes significantly less energy and thus escapes the risk of gaining body fat. So much for the theory. However, in practice, most exercisers tend to reduce protein intake to a significant degree, which is understandable as, for example, the classic post-workout shake disappears from the daily diet. However, the reduction in protein intake is an action that will backfree in any case, since the organism in the case of a protein deficiency, which is not balanced in the diet, uses the muscle protein, for example, to use this for the synthesis of enzymes and hormones , Since you also need protein to preserve the already established muscles, there is no reason to reduce the protein intake. Make sure that you continue to consume at least two grams of protein per pound of body weight per day, and preferably reduce the carbohydrate content of your diet instead.

Tipp 4 · Verdiene dir deine Verschnaufpause

If you are already aware that in a few weeks, for example, due to a business trip or your planned annual vacation, you have to take a break for a while, then at least you should earn this training break. The idea behind this approach is simply the approach that you train significantly harder and more intensively in the two to three weeks before this training break, in order to set stronger growth stimuli. These generated growth stimuli present your organism with such a challenge that it really needs the upcoming break to regenerate adequately. If you do that right, the workout break you've earned yourself in the sweat of your brow is actually conducive to building your muscle and not damaging it. What are you waiting for?


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