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You know how they say you got to switch up your exercise routine to lose weight

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You know how they say that you must switch up your exercise routine to continue to lose weight because your body gets used to the same thing everyday? For example, increasing the time or intensity of the workout. Well, say you have just begun a diet and exercise routine....If you work out for the first month 4/5 days a week for 30 mins at 3.0mph and then stop and go back to exercising 2 months later would you still be at the same fitness level you were at when you stopped? Or would you be doing better? Has anyone ever done this? Even if you lost 45lbs within that 3 months. Could exercising 2 months later also "re-spark" your metabolism and make you lose even more weight?

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To test the same idea i took a break from exercise for about 2 weeks. Now its hard to get back on track!! But i do seem to be losing doing the same thing.

you would lose the fitness level if you are sedentary for a long time. but the next time around you would certainly be able to get back to the attained fitness level much faster.

but its best to keep switching exercise every 4 weeks.

2 months could  as you say " re-spark" your metabolism. but if you aren't careful you might end up gaining a lot of weight in the whole re sparking metabolism thing.




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Hi adioso,


In what way exactly do you mean you could end of gaining weight during the resparking? Do you mean like you may eat more. Thank for the input

Hi Tara,

Let me try to explain a few points. Sorry alot of words, Heres a summary:

1) To increase fitness level, exercise must increase

2) Exercise = More energy used = Increased metabolism = Weight loss with balanced diet

3) Stopping exercise = weight gain = lose fitness

4) Noticeable fitness changes three weeks after frequent cardio exercise

5) Better to try to stick long term to exercise for results, look at alternatives for breaks


1)  Firstly, the body does get used to exercises, like learning new techniques. Also, over time it gets used to the stress of the exercise on the body, and therefore to increase fitness level, exercise must increase, as with your examples of increasing time or intensity.  This is in regards to fitness level.

 2) Remember with weight loss the main focus is to burn more energy than u put in through eating. Also through exercise you can increase your metabolism, as through your body gets used to exercise it requires more energy.

Therefore for example, if you stop exercising for a while you lower the amount of energy u put out. Your body will feel it still requires more energy, and you will intake more energy, resulting in gaining weight.  Over time this will decrease, however weight gain will continue. Going from 4 days a week to none exercise is a large difference in energy spent.

3) So what im saying is, if you had a two month break from exercise, the decrease in energy spent will be too great and will result in weight gain, meaning the work in previous months will be gone.

Now, lets talk about fitness level. If you perform exercise for one month, then have a break for two months, you will decrease your fitness level to what you had at a start of the program at least. In the first month of starting a fitness program, you will making relatively small improvements to fitness level.

I know from personal experience that fitness level can be lost quickly. Even with trained athletes, two weeks off will make a noticeable difference in fitness level.

 (4/5) What I suggest that if you feel you need a break from training, first look at alternatives. If your example for going on holiday, look for other ways you can train. Exercising can be stressful, maybe look at having a light week and seeing how u feel the week after. Your allowed breaks, but not too much breaks. Find a number of days per week that your comfortable with, where you will be refreshed for each training.

With frequent cardio, you will get noticeable improvements around three weeks after training, depending on starting fitness level and training etc. Between 2-4 weeks is good to increase exercise, i like three weeks because its just starting to get easier, and then its harder again. Really, i recommend trying to stick with the routine for at least six months, almost every week if you can. Six months exercise will be great long term improvements. I might let you have two months off if you stuck to your exercise for six months, and ate a decent diet.

I hope i cleared at least something for you. Sorry if some of it was just repetition to what you already know.

Good luck with everything,

Cheers Gen

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Hi Glen,


Thanks for answering. The reason I asked is because I started at 274lbs. The first month i exercised 4/5 times a week and lost 22pds. The second month i exercised first week then stopped when I saw my weight stay the same. I got mad, but didnt completely stop. I continued with my diet. Which is just eating less. The second month i lost 12pds, the third motnh i lost 8pds (no exercise). I want to lose more weight than 8pds a month. Im starting to think about exercising again to speed things up. Was wondering if anyone had any experience with stopping and starting and the relationship to metabolism and fitness level. Thanks for your input. You said people usually gain weight when they stop exercise, but I guess since I am so overweight this did not happen because i still ate less?

right, you still burned more calories than you ate...which is great!  So, go back to exercising, like you are suggesting, and then when you plateau, actually CHANGE your workout, as you suggested in the original post, dont stop.

You have made great progress so far.  Don't get frustruated by slower weight loss...stick with it!

It is common and normal to lose at a faster rate at the beginning.  As you lose weight the same exercise will burn fewer calories.  For example, when you waled a mile at the beginning you were dragging 274 pounds for a mile, now you are dragging about 230 pounds.  So it requires less work, and burns less calories. 

A rule of thumb is that each pound of fat you lose decreases your daily burn rate by 10 calories.  So once you have lost 50 pounds, you are burning (on average) 500 less calories per day. 

Another reason to exercise is that you increase your lean body mass, and muscle burns more calories than fat.  And muscle is also denser than fat.  That is why two people the same hieght and weight can be very different sizes.

I started at aboit the same weight as you and my monthly weight losses were 13/12/9/10/9/8/10/10/5.  But I have already lost 5 this month so this month will be more than December.  One compensation as the monthly total decrease is that the sizes change faster as you get smaller. So it took me almost 3 months to drop the first size and now my clothing size is decreasing about one size every month. 

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