Get fit in 20 lunch breaks: How to maintain muscle when you don’t time to exercise

Continuing our March wellness month we’ve written all the articles about eating well, drinking water and getting your beauty rest but it’s time to level with you – this one is 100% for the muscle obsessives out there. The select few that value washboard abs over clean-as-a-whistle outside. Besides, who cares how long you’re going to live when you have an Adonis’ body?

But as much as you intended when you first signed up for that gym membership, you can’t work out all of the time. What began as four strong sessions a week has now turned into one weekend muscle pump.

Work is too draining and the thought of having to stand in a humid, over-lighted room surrounded by the beefcakes you wish you were is almost sickening.

Here are four ways of maintaining that muscle when you don’t have time (or can’t be bothered) to exercise thanks to BodyRock.

1. Turn your day into a series of mini-sets

If you can’t stick to regular workouts, figure out a way to fit in the odd 10-20 minutes of muscle building where you can. Whether it’s doing a few sit up to push up sessions in an empty meeting room when nobody’s looking or running up and down the fire escape. The world is your gym – never forget that.

2.  Work around injuries

My Dad would always tell me that’s no injury that can’t be fixed by getting a sweat on. This is why my father has no cartilage left between his knee joints. It’s important to look after your body and follow all recommended medical advice when you’re injured. However, you can still build muscle in the areas that won’t aggravate your injury.

3. Bro-tein

If you’re taking a sabbatical from the gym, you won’t be fulfilling your pump potential and therefore don’t need to consume nearly as many calories. However, keeping a high protein diet will not only keep your muscles developing but will maintain them while you take a break.

4. Prepare for your break

Just do yourself a favour and put in the extra leg (and arm) work now. The hardest part about getting back in the gym is the self-esteem knock of knowing you used to be stronger. Do the hard work now instead of later.