WHAT HAPPENS WHEN YOU STOP EXERCISING FOR 2 WEEKS?! *SCIENCE EXPLAINED*


Moves up guys. So I go back from LA I went back in It was actually not that bad kind of sunny London had an amazing time to all of you who came to the Meetup Thank you so much. I’m so grateful. I had the best evening. I really cried like twice Sadly, I’m a very emotional person Well your name I spent two weeks in LA So I thought I’d take two weeks off and use that as I kept basis for me being a little guinea pig, basically But if you looked away and start I have posted some workout videos I literally went for like 10 minutes film the workout and the guy’s like wait what I was like, yeah It’s just this weird thing. Don’t worry about it I did want to look any physiological Changes in my body that happened as a result of not training if you’d like this video Give me a big thumbs up hit the subscribe button. And if you do I want to give you a big hug ish Thank you. All right. Let me just So we’re gonna talk about three things in this video muscle size and strength fat gain and third is gonna be just your general life and morale as a Result of not training know what I talked about not training. I’m talking about you. Just not doing your exercise workout You’re still going about day to day as you would life just gets in the way and it’s not bed rest because if it is Better if it results a drastically different not like when I broke my arm and then two weeks later when I took it out of this thing, it was like What so things will be different depending on who you are. So your genetics gender age Activity levels, but we’re going to talk about the science generally and you can have a thing about how that might apply to you So in terms of muscle atrophy, which is muscle wastage So your muscles getting smaller and there’s not a huge amount of research that is super conclusive. It’s quite hard to study It’s quite hard to get people that can live intuitively and adhere to the protocol but there are two things that we do know in people who resistance train so when you’re in this distance train, You cause stress to your body and it can cause swelling in Information in your tendons joints and muscles and also when you’re exercising you actually have a really big storage of glycogen Which is just what your muscles used for energy and that glycogen holds on to about 3 to 4 molecules of water So when you’re walking around in your training you’re living an active life when you see yourself in the mirror What you’re seeing is your muscle and the added information And there’s some added glycogen storage and water retention in there, too So you build up this idea of what’s normal for your muscles and you think that is my muscle size But what happens when you stop training is that actually the informations gonna go down and also because you don’t need that Glycogen in your muscles your glycogen levels are going to go down So the water attention is going to go down and actually you’re perceived muscle size Look smaller but the actual amount of protein in your muscles is still the same and then when you dehydrate Them into raisins like they shrivel up It’s kind of the same thing to your mouth the vibram carbohydrates and starch or whatever is in the raisin. It’s still the same It’s just that you’ve squeezed ton of water out of it So it looks a lot smaller and that’s what happens to your muscle glycogen and it’s associated water Contributes to around 15 to 20 percent of the cross sectional area of your muscle cross sectional areas basically let’s just say you rip the bicep muscle a well cut it down perpendicularly, and then you’ve got like a Circle and it’s that area that they’re measuring 15 times that that’s a lot. Plus you’ve got extra fluid build up from the inflammation so it’s actually having a really decent chunk of perceived muscle size that you feel like you’re losing even though the actual muscle is Still well intact So when I was reading and researching and looking at papers city what the rate of muscle atrophy? Was there were quite a lot of studies that showed that in over two to three weeks There was a significant loss in muscle mass For what they failed to control was water when other scientists came and reviewed their papers None of the water had been controlled for and then when you look at the data that looks at water It kind of matches. What were they thought was lost as muscle? So these are what I found a couple of studies that suggested that every single day You would lose about 0.1 to 0.2% of muscle size but bear in mind that glycogen and water does account for about 15 to 20 percent of your muscle size and It fluctuates like really really quickly in response to training and D training and I feel like those studies didn’t we? Control for that enough and also information takes a couple of days to change and go away again Very hard to control for in terms of what I’ve seen I don’t feel like there’s enough conclusive evidence to suggest that there is much of a difference at all And my interpretation is within two to three weeks there really isn’t much muscle loss what you physically see as anything That’s a loss is just a loss of water retention and lower glycogen storage and less information I don’t pass you feel like much has happened to me obviously now I’m going to show you footage of just before I left on my holiday but that’s what I look like back then so I’m just giving you a little bit of This is what I look like now when I came back so maybe like a little bit flatter But really not that much difference, this is something that I typically see because if I’m being honest with you guys I do this quite often where I will have to not train for one to two weeks And so I see these not-so changes and look quite frequently Even if I did lose a little bit of muscle I’ll explain the science about why that’s not so much of an issue in a set So we’ve talked about hypertrophy and muscle size. Now. We’re going to talk about strength for beginners What studies have shown is that within two to three weeks? They’re one to three wet mats can decrease by 10 to 20 percent? But that strength can actually be regained really really quickly coaches will use that to their advantage Because athletes will peak then they’ll take a couple of week rest or lights and then go back into training peak again and actually over The course of several months. They’re still hitting the same one to three wet maxes as someone who would train continuously So your long-term trajectory is the same you’re just looking after your body a little bit better and give a little bit more rest and Also, achieving some other things in life generally still the trajectory I saw go so much silat the trash looked just as good even though it’s kind of going in waves and they were still progressing Really well and then in advanced strength athlete so athletes that have been resistance training for four five years Plus there were lots and lots of studies that suggested that actually if they stopped training even up to three weeks They were able to maintain their strength then after that stroke started to decrease that was good news I felt like I’m kind of in that bucket So I’m going to test that theory to see whether I can still lift as much As I could lift two weeks ago back story I was doing strength work about six months ago But I haven’t really given it that much attention for the last six months. My PB was 115 kilos I just translate that to power So as you know, oh and trial I see I haven’t done stroke part for a while I’ve retested it two weeks ago and and I got to a hundred kilo So I have lost like a little bit of strength over those six months But we’re gonna test to see how much if I lost now over these last two weeks specifically All right, so I’d love to see the footage because I was like I want to see what technique it’s like I don’t go as deep as I should probably it’s like the last two weeks. Have a rainy day Stretching either so it did feel a bit tight the way thought. Okay just felt a little bit tight So if I was going to give myself some critiques I’d say maybe go a little bit deeper, but you know I’m happy with that little bit of mobility staff wall. I own that do you like my sign my Acting it out spit like Suraj this morning, isn’t it? Because I feel like maybe my speech isn’t quite as eloquent So I need to use all hand gestures Good I’m just gonna go so for it to show you and just present you with our British weather take a look at this bad boy The reason why Even if you lose some muscle mass You can regain it me quickly is because of my literally night- cells will have one nucleus The nucleus basically is the command center of a cell it contains lots of genetic information And helps with protein synthesis so when you train you can increase the number of nuclei in your cells and that contributes to Muscle memory, it makes it easier even if you lose a little bit of muscle to regain it back really really quickly And the good thing is there are studies that show that increase my nuclei can last in your muscles for up to 15 years If you’ve been putting in some hard work while I just find work and then you need to take a little bit of time off It hasn’t gone to waste I promise you’ll have increased on my nuclei and it would just be easier for you to rebuild that muscle I will say this when you return to your first workout session, it may feel like hell more of a temporary effect And it’s temporary for two reasons. The first is that your fitness does decrease quite quickly Your vo2 max can decrease quite quickly and your cardiac output So studies have shown that your time to exhaustion will be a lot shorter there’ll be a perceived loss of muscle mass an actual loss of Glycogen in your muscles for energy for that workout a slight loss in cardiovascular fitness and all of that can’t combined Can make it feel like you’ve taken a step back in your progress, but all of these as soon as you start eating carbs But within the next 2 to 3 workouts, you’ll be back and bouncing and back to normal What I will say, however is if you under eat you run the risk of your body using muscle for energy So it’s really important to listen to your body and not to cut calories drastically Takes us into the next section Which is fucking I think this is very dependent on how you live your life in that Detraining period and actually your body is really good at adjusting and it likes to act as a buffer It really doesn’t like drastic changes What will cause you to gain fat is the combination of not training and over consuming short-term overfeeding? like one to two days won’t really need too much fat gain and there were studies that show that it’s usually if it’s over a normal period of time like a week to ten days two week if you’re consistently over consuming on food If you do feel like maybe you put on a little bit of fat be aware that bloating does happen Especially when we go away the foods are different So it might just be bloating and also one of the things to remember if you do want to go and enjoy yourself But you’re a little bit nervous about that game. Even if you over consume on at let’s say 100 100 thousand calories Well one a thousand calories It doesn’t mean that a thousand calories has gone into fat storage and that you need to offset that With the next day with like a thousand calorie run what happens is that some of that energy will go into digestion So your thermic effect of food will go up if you’re looking at the total daily energy expenditure equation your non-exercise activity thermogenesis Will go up. So if you’ve had a little bit more food, you might feel a little bit more fidgety You just don’t even notice it our bodies would just subconsciously Expend a little bit more energy and our bodies don’t absorb all the excess energy that’s consumed I still stick to the same foods that I would normally eat, but I’m just not eating that extra Let’s say 300 calories if that’s how much I’ve been in a workout just because my body Doesn’t require that much energy and for me that happens quite intuitively but if you are someone that traps then that just might be something to be aware of and something you can adjust if you had Any concerns about that game even though your body might not require so much energy when you’re not exercising I do think it’s really important not to overdo it I’m gonna consume because then like I said before your body might turn up to muscle for energy and You don’t want that. You want to keep your lean body mass Nice and high so that your metabolism can stay nice and high I mean, even if there is a little bit of fat gain It’s not the end of the world the most important thing for me that I hope and comes across in my videos Is that life is so important? So I tend not to stress too much about those kind of things now on to topic numero topic number three which is your mood and morale I think there is so many benefits to Not training like you just get a mental break sometimes even if you’re not training it and then you’re using it for work You just need to prioritize that work and get something else done exercise puts you under a lot of strain and stress So the harder you train the more you’re going to need time to rest Like people think I train like six seven eight hours a week at tea I only train like three to four hours because when I train I train super hard and then I just need that time off and I also have lots of other things going on and if you care about Total health then think about physical and mental like the mental side is just as important if not more important than I don’t know. I’m kind of like way in the muck, but I think mental is sometimes undervalued so I think taking a rest period can be super helpful just to kind of restore like how you feel and also get some stuff done like when I had exams I Literally I can train it just didn’t work for me but I know in my exam because that was my priority and I think the thing that I took a little while to realize was that there were moments where I couldn’t train and I couldn’t train no matter what so me worrying about whether I could train or not just Added stress that I should have just ignored because if I just had time to de-stress It would have actually made my training Better because then I have gone back to training feeling well rested instead rather than training I was just spending that whole time feeling anxious and nervous and stressed and that wasn’t helping me at all In fact, it probably made it worse So there are a lot of benefits to not training and I think if I’d have just spent some time To actually acknowledge the fact that I was in training I’m just gonna enjoy the time that I have off would have actually made my training better But you know, these are all the things you see in hindsight. So physically it’s not so much of a bad thing You don’t really lose muscle that quickly. We don’t really new strength that quickly fat gain again Unless you’re over consuming the whole time for two weeks straight You’re not really gonna see much difference and third it can have a really positive impact on your mental health if you allow it to That can then improve your training when you get back to it So hopefully this video makes you feel at ease next time you have to take like a two-week break Thank you guys so much for watching. I hope you enjoyed it Please give me a big thumbs up if you liked it and hit the subscribe button if you want to see more I love you, and I’ll see you guys next time. Bye

100 thoughts on “WHAT HAPPENS WHEN YOU STOP EXERCISING FOR 2 WEEKS?! *SCIENCE EXPLAINED*

  1. Hey my friends!! Back in London now and wanted to share some of the findings behind detraining, muscle loss, fat gain & more! Lots of love xx

  2. LOVE your videos and experience/challenges so helpful! Can you imagine to make a potatoes cleans or rice island for a week? This would be so interessting!
    Was it difficult for you to stop training for 2 weeks?
    topic water could you be on a 'over training' point that your muscels hold on a lot of water or also maybe they look 'pumpt' ? Do you know some details?

  3. ohh my gosh this literally fits me perfectly right now, i've been so busy this week working from day to night (( to the point i'm so late to your video )) and i literally have no time to exercise or not i will pass out :'>

  4. You're always so positive and happy and I just love how motivated I get from watching your videos thanks for always being so awesome and inspirational ❤

  5. Thank you! I been going to the gym for the past 3 days straight and haven't been sleeping much due to work 😒and noticed I looked puffy like I was retaining water😩 but didn't understand why..

  6. I loved this – you are the best!!! Could you do a video on the science behind caffeine? Why you don't drink it, and the negative and positive effects? I've been drinking coffee and taking pre-workout for a while and I think it's actually hindered my weight loss, makes me bloated, moody, etc. I'd love to learn more about it – and again, def would love to hear why you don't drink it either!

  7. Hi!
    I’ve learned through college courses that you lose muscle every three days. When we don’t use our muscles our body doesn’t continue to supply our muscles with nutrients. The muscle that we lose isn’t a huge amount though. Not saying what you’re saying is wrong! This is just the information I’ve learned.

  8. wow, the information you shared really makes me feel less bad about laying off the gym for a while. I struggle a lot with feeling guilty when I don’t exercise…your videos always make me feel more secure. I recently stopped exercising for 2 week after my wedding and was feeling really bad about it when I came back to the gym. Thanks for doing the research so we don’t have to ☺️❤️

  9. I came back from Ireland 2 hours ago and I was there for 2 weeks visiting my bff and now you post that video 😱😱 sooo helpful !

  10. I haven’t trained in about 2 months now thanks to a fractured foot, and I was so confused as to why I’m loosing weight.. This video has answered all my questions, couldn’t of come at a better time!! Thanks Natacha <3

  11. I injured myself recently and stressed about not being to work out anymore. thanks for this vid helped me stay calm!

  12. This video made me feel so much better about taking breaks from training- there are definitely times where it's just the case that other things take priority and that's okay! Thanks so much for the positivity boost <3

  13. I hope I'm not the only one, but every time I see a title with the word "science explained" I already like it. I've always been a science-driven person.

  14. I just went back to the gym after 16 days off due to a lower back strain, so this is so relevant to me! Thanks for the video, love it as usual xxx

  15. I just found your channel and your videos are so inspiring and well documented, you just gained a new subscriber! Best regards from Spain x

  16. If u need to eat a bit less without tracking you must still be calculating what you think your having in your head otherwise how could you know a rough estimate.? Just wonderi ng thanks x

  17. Hi i have a question when i achieve the physicye i want and muscle definition how do i maintain it? Could u talk about that i feel like there isnt alot of info on that 😊

  18. I love you and your channel, but I had a quick question. You say the glycogen stored in your muscles is depleted when you don’t exercise, but don’t the liver and muscles store glycogen and remain as areas of storage until they need to be used? Just wondering and trying to think about this logically.

  19. Thanks, this is fantastic and not at all what I was expecting. You rock with this science, chick and I've learned so much since I've been watching. I'm 27 and thought I knew as much as I was going to about exercise but I'm glad you never stop learning.

  20. I run long distance and have struggled in the past with taking breaks. Normally I only took them by force from an injury. Now I honor them and take time to focus on things I neglect while I train. Wish I had this healthy relationship with rest in the past! Thanks for the great content.

  21. I go to the gym 3 times a week, I'm 1.50m and weight 46kg. But everytime I go, I end up exhausted the rest of the day, it feels so bad, I just want to sleep.
    I usually do 8kg when lifting anything and I feel like it's not what I need. But the guy from the gym says I can do it so I should do it.

  22. I am in exam period right now and worrying about going to the gym has been setting me back a bit from my studying, this video really helped me to feel better and not feel like im going to lose all my muscle by missing a week from the gym, thanks girl!

  23. You truly do deserve a million subscribers,you actaully show scientific affects pf not working out and also educate your audience!Thankyou sooooo much,love from Chicago😘

  24. Idk who made the subtitles but when you talked about "fat gaining" the subtitles in English were "Fucking"… and when you talked about inflammation it said "information" lol

  25. This makes me feel a lot better because I'm on a 2 week vacation and got a little stressed about what is happening to my metabolism and what I should/shouldn't eat

  26. THANK YOU for doing these videos. Seriously, as a fitness junkie who always has these questions, I love how you're doing this whole series of videos and testing hypothesis! I also feel similar to 8:40, I move my hands to make up for the words I dont know 😂

  27. 14:30 also peeps, what she is saying here is SO TRUE..school is hella stressful and sometimes I use training to release stress, BUT sometimes I get stressed over school and not being able to workout and just cause myself to spiral! so great that you talked about that N 🙂

  28. Hey Natacha! I just recently started watching your videos and I absolutely love how you add the science behind all of your ideas it really helps to understand what method would work the best.

    I would really love to see a video where you stretch as I find it hard to stretch certain muscles in my body. Also I had a knee reconstruction about a year ago and I would love to work on my balance but I don’t know many interesting balancing exercises. Can you help me out?!

  29. If I go to the gym one day I weigh more the next day than if I didn’t go. I guess this explains why that is with the inflammation and water retention. Thank you for explaining this as it makes me feel a bit better ☺️
    I wondered if you knew if eating high protein but low fat/calories can still help with muscle gain after a workout? I know you need protein to repair the muscles but as I don’t want to gain weight I’m trying to stick with lower calorie options…

  30. Eeep! So I just got back on track from two weeks of no exercise. And boom I see this video. Bam! For me honestly I did not pick up weight (I did eat "differently") but I lost gain. Which surprised me. General strength and fitness went down really quickly. But and this was the biggest thing for me, I was able to push really hard really quickly. Meaning that my body had a really good rest. So I feel as though one should do this, decent rest every couple of months. Just to make sure your body does get really good rest. I feel as though this is important for people who do their first intense training a later in life.

  31. this really helped me feel not guilty for taking 3 weeks off during revision and exams! …need to get back to it now tho hahaha

  32. Idk why, but I was so pleased when you gave us a hug:3 Immediately cheked the thumbs up button but it was already on point, haha! Thanks for creating useful and scientific-based videos

  33. 9 minute mark- boom!! I had a car accident and after 4 months am about to start “again” this made me feel so much better! Thank you! @Natacha Océane

  34. Wonderful attitude towards fitness. I know you learned it the hard way. Thank you sharing the positivity and the great thoughts.

  35. I have to have my wisdom teeth removed, and this video really eased some of my anxiety ❤️

  36. I’m 14 and I kinda think I’m fat. I didn’t workout for a week and I’m freaking out 😞

  37. Anyway thank you for hugging. I subscribed to the channel and liked the video as well.But one thing I have to say.You were very funny in this video and I liked it and you were being cute.

  38. What about when it comes to cardio? I heard that your cells regenerate every 3 days so if you haven’t ran in three days it can stop your progress. Im the type of person who finds running extremely hard, but I try to do it for my cardiovascular health and overall physical endurance. Do we have the same “muscle memory” when it comes to our arteries and heart?

  39. Love this! such a good reminder that a break or a holiday won't ruin everything and to let your self live life! Fitness isn't everything and the gym will always be there 🙂

  40. This makes me feel so much better because I just took a two week break and I’ve been so worried that I had lost all of my progress but I’m glad I’ll get it back soon 👌🏽

  41. prenouncing charade as charawd "eloquent" "im gonna go so british on u" honey u went full british before "going" british lol

  42. How can you say no to subscribing when you gave me such a good hug xxx that marketing is the best ive ever seen

  43. Muscle memory was very important to mention! I started working out and could do maybe 2 pull ups, then I could do around 10 after 3 months. Then I broke my hand and had to stop working out my upper body for the most part. After 8 weeks of the training 'pause' I could still do 3 pull ups and got them up to 8 again within 3 weeks 😊

  44. Hi Natacha! I'm a high level competitive dancer and after completing at the world championships I found out I had to take minimum 4 months off training to heal the bones in my feet. After training so intensely for the past decade my bones have started to deteriorate. Obviously I want to get back to training and healthy ASAP but I have been putting a lot of stress and pressure on myself how I can possibly keep up with and continue to beat my competitors after not training for a third of the year. The information you said about muscle memory and multi nuclei really helped me feel better about getting back to training with a positive mindset. You have awesome, original videos, keep up the amazing work!!!! Thanks girl <3

  45. This put me at ease about taking a week off from the gym when I go on vacation at the end of July! In the middle of week 3 of Cut Reload and I am loving it.

  46. Heey I'm in a very stressed situation right now and I just don't know how to overcome it with the minimal damage in my body. I undereated and overexercised in the past 4 months, and now I'm in hospital and on a bed rest for a month now. Obviously I can't exercise and if I'm going out of the hospital I don't know where to start it again. I don't know how much muscle I will lose and how much I can risk to do. I try to gain my weight back from protein (if that's even possible) but really I don't know barely anything about how to gain weight back without looking so puffy but without exercising at all. Some suggestions? By the way you're one of the biggest inspirations for me to recover from an eating disorder but I'm reaaally scared of gain fat and I want to solve it a little

  47. I’m on a vacation in Africa for 1 month and half, and It’s such a mental pain for me not working out. But at the same time, i am giving myself a break

  48. what with those people that say they have irritable bowel syndrome and are not able to consume enough food? I have a hard time accepting it, as I see it as a mental thing in relation to food, but people that belive this cant be persuaded by my oppinion.

    edit: I mean, I feel that if you were to throw them into a 4 week military style boot camp in the woods where they had to do hellweek kinds of things, then they surely would start to appreciate food, right?

  49. Any curvy people out there, we all love love you. Any skinny people, love you to. And everyone in-between you're perfect to.
    Steve out!

  50. I love listening to your scientific breakdowns of things, please write a book about everything you know. Seriously, 10/10 would purchase! xo

  51. Due to holidays I had 3 weeks off training and also overate during that time. Yesterday's training felt like hell, except the bench press everything felt heavy and especially I felt weak and fat. Thank you SO much for this video and also for the 1 week overeating video (watched that one before). Need to get back on track with normal eating, I think I will feel better.

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