How Bodybuilding & Vacations Can Work Together for Sustained Muscle Building and Fat Loss

Those who pursue bodybuilding have different opinions on vacations, with some believing that several weeks of regular bodybuilding workouts should be followed with a break from training of at least one week, while others fearing the very idea of vacation from bodybuilding, to the point that they try to find a gym even when they are on a cruise with family or friends. The true answer to how a weight lifter must deal with vacations in order to avoid any significant adverse impact to muscle gains or fat loss is somewhere in the middle of these two extremes.

It’s very easy to become compulsive with weight training, to the point where skipping a workout brings about worry of substantial muscle loss or body fat gain in a short period, and this can cause those who pursue weight training to actually try and avoid vacations so that they can remain consistent with their weight training workout routines at all times. This to the individual who does not live a bodybuilding lifestyle seems excessive, and there is no doubt that, mentally, following such a one track bodybuilding lifestyle can bring about emotional breakdown, so avoiding breaks from bodybuilding training completely is never a worthwhile choice.

Others aim for vacations from weight training workouts every few weeks, performing their weight training and cardiovascular sessions for a month, and then taking a several week sabbatical from weight training before beginning another month long weight training and cardiovascular routine. This technique can delay muscle building progress significantly, so I recommend, as an alternative, planning breaks from muscle building around special occasions (Thanksgiving, summer vacations), and saving unexpected vacations for times when illness surfaces (flu, injuries, etc), so that you can comfortably move away from weight training workout sessions for 1-2 weeks during periods of the year when you have places to see and people to spend time with, or when you are sidelined with an unexpected illness or injury.

The amount of muscle lost during a vacation from weight training can be substantial if the time away from bodybuilding is excessive, so my recommended period to vacation from weight lifting is seven days, and preferably, a vacation from weight training should never exceed a two week period, as the body begins to burn muscle after a 1-2 week period (depending on individual genetics). If you are taking a trip that requires a lengthy time away from your standard weight training workout session, consider following an abbreviated schedule, where each muscle group is trained one time every seven days with lower volume, at least to try and encourage muscle maintenance during a longer period away from weight training. This technique can be used for time off from weight training that spans any length, but is vital if your time away from weight lifting will exceed a two week period. Such an approach allows for quick weight lifting workouts that stimulate the muscle sufficiently to delay catabolism.

Many times bodybuilders believe that since muscle growth occurs during rest, long periods away from weight lifting will cause the body to produce superior results compared with infrequent breaks from weight lifting, and rest will assist in muscle building if in fact sufficient stimulation has occurred through weight training, but this also means that extensive breaks from weight lifting will not only remove the overload necessary for continued muscle gains, but also eventually begin to burn away muscle tissue, as the body constantly adapts to the most recent stress, and will begin to eliminate muscle tissue during extended vacation breaks from weight lifting workouts.

Regarding the frequency of breaks from weight lifting workouts, this will depend on your lifestyle. For maximum results, the fewer extended breaks you take, the more muscle you will gain, yet a one week vacation several times each year is beneficial for the mind and body, but only if such periods away from weight training occur at distant intervals, with at least two months (three is ideal) of consistency prior to a break from weight lifting.

Also, do not forget the importance of proper diet during a vacation from bodybuilding, as abandoning sufficient carbohydrates or protein during vacations from weight lifting will cause your body to quickly reduce muscle, where otherwise only minor negative change will occur. Most are excited about eating during leisure time away from weight lifting, but just make sure to consume sufficient protein, and aim for carbohydrates at a sufficient level to sustain daily activities in order to prevent muscle loss.