NEWS 2019

How long until you start losing muscle without training?


How long until you start losing muscle without training?
How long is too long?

Once you get into a fitness routine, you might worry about losing your progress if you take time off. However, taking a few days off from exercising is actually good for you and can help you reach your fitness goals in the long run.

On the other hand, taking too long of a break means you’ll start to lose the muscle and cardio fitness you’ve gained. How quickly this loss happens depends on several factors, including your pre-break fitness level.

In most cases, you won’t lose much strength if you take three to four weeks off, but you may start to lose your cardio endurance within a few days.

Trained athletes

A loose definition of “athlete” is someone who has exercised five to six times a week for more than a year. In some cases, people who exercise just a few times a week but have been doing so for years are also considered athletes.

Muscle strength

Athletes can start to lose their muscle strength in about three weeks if they’re not working out, according to a trusted sources study. Athletes typically lose less overall muscle strength during a break than nonathletes.

In general, you can take up to 3 4 weeks without seeing a noticeable drop in your strength performance.

Cardio fitness

A recent study. looked at 21 runners who participated in the 2016 Boston Marathon and then cut back on their exercise. They each went from running about 32 miles a week, to 3 or 4 miles a week. After four weeks of this reduced routine, the runners’ cardio fitness had dropped significantly.

The researchers noted that the runners would have seen larger declines had they stopped exercising completely. Running three or four miles a week helped them maintain some level of cardio fitness.

If you’re an athlete who has to cut back on your exercise because of time constraints or injury, keeping up a minimum level of activity could prevent you from losing all your cardio fitness.


If you don’t work out about five times a week or haven’t been exercising regularly for long, you probably fall into the nonathlete category.

Like athletes, you can take about 3 weeks off without seeing a noticeable drop in your muscle strength, according to a 2012 study. You shouldn’t take off longer than that if you can avoid it, though. Nonathletes are more likely than athletes to lose their progress during periods of inactivity.

The good news? A 2010 study found that both athletes and nonathletes can reach their peak fitness levels more quickly after a break, than when they first began training.

Our bodies are good at maintaining overall strength. If you take a few weeks off from training, your muscle strength won’t take much of a hit.

We know what strength stays about the same during a month of not exercising. However, as mentioned above, athletes can start losing muscles after three weeks of inactivity.

You lose cardio, or aerobic, fitness more quickly than muscle strength, and this can start to happen in just a few days. In athletes, endurance decreases between 4 and 25 percent after a 3 to 4 week break in cardio. Beginners may find their aerobic fitness is back to zero after a four-week break.

Age and sex

Your age and sex can also play a role in how quickly you lose fitness.

As we age, it becomes a lot harder to maintain muscle mass and strength. During a break, older people experience a bigger drop in fitness.

from 2000 grouped participants by age (20- to 30-year-olds, and 65- to 75-year-olds) and put them all through the same exercise routine and period of inactivity. During the six-month break, the older participants lost strength almost twice as fast as the younger ones.

The study found no significant differences in strength loss between men and women within the same age groups. However, the older women were the only ones to return to their baseline fitness level after the six-month break, meaning they had lost all their progress.

Menopause is most likely the cause for the loss of strength in the older female participants. A 2009 study found that it causes a decline in estrogen that decreases muscle mass and strength.

After taking a break from exercise, athletes are able to return to their former fitness levels more quickly than nonathletes, according to a 2010 study.

Athletes regain their former muscle strength more quickly because of muscle memory. A recent study suggests this occurs at the genetic level.

The researchers found that muscle growth is “remembered” by genes in the affected muscles. When you start training those muscles again, even after a long break, the genes respond more quickly than genes in previously unused muscles.

If you’re a nonathlete, you’ll also have muscle memory from previous activity, but your genes won’t be as quick to recall your former exercise if it wasn’t very consistent. You’ll still be able to get back to your former fitness level quicker than it took the first time around, but it will take longer than it does for an athlete.

The better shape you were in while training, the quicker you’ll be able to get back to that level.

Several factors affect how long it will take you to lose and regain your fitness levels if you take a break. It also depends on what kind of exercise you do.

You can step away from strength training for a longer time without seeing big setbacks. If you do endurance sports, like running or swimming, you’ll see a decline in your cardio fitness more quickly.

The bottom line is that taking a few days off, or even a few weeks in many cases, won’t seriously derail your progress. Remember, you’ll also be able to reach your peak fitness levels more quickly after a break than you did when you first began training.

If you need to cut back on your exercise but don’t have to stop completely, even a minimal amount of strength or cardio activity can prevent you from losing all your progress.

If you’re struggling to stay on track with a fitness plan, talking with a personal trainer can help. They can set you up with a plan that takes into consideration your lifestyle, fitness level, goals, and any injuries

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Time for the comeback season!


Time for the comeback season!
All drops are now avaliable! use discount code (staystrong) for 15% off!

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How to Keep your muscle on time off


How to Keep your muscle on time off

Whether your gym is closed or not,  around the world is that we should all stay at home as much as possible, avoiding any unnecessary social interaction or travel during the coronavirus pandemic.

This has posed something of a challenge for gym fans — and specifically, those with a penchant for weightlifting.

While runners can still run, cyclists can still cycle, and yogis can still flow from their living rooms, when your preferred method of training is picking up and putting down really heavy things, working out while self-isolating is a little more difficult. 

However, you don't need to fear losing all those hard-earned gains, as elite performance coach and human movement specialist Luke Worthington explained to Insider.

You won't suddenly lose all your muscle

If you've been working hard to build muscle and strength, you may be stressing out about not being able to go to the gym, but don't panic.

"Strength and aerobic conditioning are actually pretty resilient and they stay pretty consistent up till a four-week lay-off, after which we start to see a decline — so don't panic!" Worthington said.

"You can absolutely delay and then mitigate that decline by keeping going with your resistance work as much as possible."

If maintaining speed and power are your main priorities, you might have to put in a bit more effort though.

"Speed and power decline a little more quickly, so do try to incorporate sprinting into one of your cardio sessions to keep on top of that," advised Worthington.

The best ways to maintain strength at home

That said, if you go from working out four times a week to spending three months sitting on the sofa, you can't expect your body to look and perform the same at the end. 

"There is truth in the expression 'use it or lose it' when it comes to your physical capabilities, so it's important to keep moving for your physical, mental, and emotional wellbeing," said Worthington.

Although doing resistance-training from home is harder than cardio and mobility work, Worthington said it's the most important — and it is doable.

"All we have to do is be sure to cover the fundamental human movements of push, pull, squat, hinge, and lunge," he said. And here's how:


Yes, we're talking classic push-ups. 

"This is a surprisingly advanced movement to do well — you can regress it by placing your hands on a chair or stool to effectively bring the floor closer to you," said Worthington.


Despite being the hardest movement to perform at home, it is possible if you get creative — and be sure to do so safely.

"The simplest way I have found with clients is to improvise  by looping a bath towel around the top corner of a door and using this as an anchor point to perform a row," Worthington said. "Perform four sets of eight to 10 reps."


We might not be hitting PBs any time soon, but squats aren't hard to do at home.

"They're an easy one to replicate as we do this every time we stand up from a chair," Worthington explained. "For a beginner we can simply do this, sit and stand from a dining chair without using your hands.

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11 Reasons why your muscles have not grown


11 Reasons why your muscles have not grown

After switching up your diet and workout routine, you finally started to pack on some solid muscle—and people were noticing. Then the progress halted. Despite your continued efforts, your shoulders seemed to shrink, your biceps became less buldging, and your quads refused to grow any bigger. What gives?

A number of factors influence your body’s ability to pack on gains—your sleep schedule, your diet, your fitness program, even your state of mind. You could seriously go crazy trying to figure out what went wrong. To help you get to the bottom of things.

1. You skimp on sleep

Plain and simple: If you’re not getting quality sleep each night, your muscles won’t grow. “Lack of sleep increases your body’s level of cortisol (a stress hormone), wreaks havoc on your body’s human growth hormone, and inhibits your body from properly storing glycogen—all things that can have a negative impact on muscle growth. “Plus, if you’re not sleeping, then you’re not training at 100 percent and you’re not improving.”

The fix: Aiming for seven and a half hours of shut-eye each evening. We also advises keeping stress levels low before hitting the sheets. That means shutting down all electronics at least 30 minutes before bed. If you typically have trouble dozing off, you might want to consider taking a hot bath or shower before bed.


2. You don’t eat enough protein

If you want to look more pumped, you need to pump up the protein. The reason: protein contains amino acids, the compounds that help build and repair muscle tissue. “If you don’t consume enough amino acids it can hinder your muscle growth.

3. You’re a booze man

“It’s fine to enjoy a cold one every once in a while, but throwing back too many inhibits your body’s ability to help muscles recover. How? “When you drink alcohol, the body calls on antioxidants that are typically used for muscle growth to help metabolize the alcohol.”

The fix: If you want all your hard work to pay off, cutting out booze altogether. Not an option? Limit yourself to one evening of indulgence per week and follow each round with a glass of water to slow your pace and reduce the number of drinks you down throughout the evening. Better yet, cut yourself off after three drinks—beers, cocktails, or shots, it doesn’t matter; three’s the magic number. Simply knowing your drink limit ahead of time can help you stay on track with your goals.

4. You’re doing too much cardio

If you recently upped your weekly mileage or started taking a weekly spin class with your girlfriend (no judgment), that could be the reason you’re looking a little on the puny side. “While cardio is great for fat loss, if you do too much of it, it can put your body in a catabolic, or muscle-burning state.

The fix: “If your goals are to increase size and strength, cardio workouts should not dominate your program. “HIIT workouts and easy cardio sessions can be slotted into your program, but your first priority should be fitting in three or four weight training days. If you don’t tend to get too sore between workouts, feel free to add in a cardio session here or there, but not at the expense of your recovery.”

Not only does overtraining up your risk of injury and workout boredom, it can hinder your progress, too. “Many guys think the harder they go, the bigger the gains, and that’s not true. “If you’re not taking time away from the gym, your body doesn’t have time to rebuild itself stronger and bigger than it was before. ”

The fix: Taking one or two days off for every seven days of training.

6. You shun carbs

While nutrient-void sources of carbs (candy, pizza, white bread, etc.) shouldn’t regularly make an appearance in your diet, it’s important to remember that all carbs are not the enemy. In fact, cutting back on carbs too harshly may be the very reason you’re starting to look a bit flabby. “When you’re low on carbs, you’re not giving your muscles the glycogen they need to hit the weights hard. This can affect muscle growth and make you feel weak.

The fix: Keep complex, slow-digesting carbs in your diet plan (oatmeal, Ezekiel bread, whole grains, quinoa, beans, and fruit) and limit the processed starchy junk.

7. You’re dehydrated

“When gaining muscle mass is the goal, it’s common for people to focus on ingesting carbs and proteins. But when it comes to water and adequate hydration, many guys leave their muscles out to dry. Water is crucial for digestion so when you don’t get enough of it, it can negatively impact this process. The result: Your muscles won’t be fed the nutrients they need to grow. “Plus when you’re not adequately hydrated, it’s more difficult to go all out at the gym, which can further impact your results.”

The fix: “Make sure you’re throwing back half of your body weight in ounces of water per day. (That means a 200 pound guy should sip 100 ounces, or 12.5 cups of H20 daily.) “And if you’re thirsty, you’re dehydrated. So even if you’ve already hit your water quota, drink up.

“Your muscles need to be worked at different angles, volumes, and intensities to remain challenged. Working the same muscles, in the same way, can limit your gains.

The fix: Weather you’re an intermediate lifter or more advanced, you’ll likely need to change up your program every six to eight weeks. If you notice that your strength or physical results are starting to plateau, it’s a good time to weave in some new exercises and mix up your rep and weight selections. To challenge yourself further, make sure to include exercises that focus on your areas of weakness, whether that be quad strength or flexibility.”

9. You’re stressed out 24/7

“Stress increases levels of cortisol, the stress hormone that increases appetite and fat storage. It also inhibits the use of glucose by the body’s cells. This can cause muscle proteins to break down, inhibiting muscle growth, according to a study in Medicine and Science in Sports Exercise.

The fix: Pinpoint the stressor in your life and squish it like a bug. “That might mean ditching a high drama girlfriend, asking your boss to decrease your workload, or enrolling in a yoga class.

10. You only train trophy muscles

If you only train what you can flaunt at the beach (i.e. biceps and abs) it won’t help you increase overall mass, warns White. “The legs and back are two of your biggest muscles. If you don’t train them, you’re not tapping into your full muscle growth potential. Plus, only training your trophy muscles can create injury-causing imbalances that could keep you out of the gym long term.”

The fix: Work all areas of your physique in equal amounts—and don’t forget to incorporate forward, backward, and lateral movements, and things like mobility training.

11. You're not wearing the right gym apparel

Stop wearing oversized tee's or shorts in the gym. Find the right apparel that is flattering to your body type and makes you feel good,When you feel like your outfit is on point your workout will be on point. This will motivate you a lot more than you think because you will always love the way you look and that will push you to strive for greatness!

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Time to give back to our fitness family and get you guys looking right! Join our giveaway on instagram tag all your fitness friends to the recent post for entry! Must be following us of course and that's it! We will be picking 3 yes 3 winners on 8/14/19. Winners will be able to pick 1 crop top from our Cream Collection of there choice! Good Luck and keep on Ruling Your Fitness!

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Rule your mindset, Rule your fitness. Take control of your life and become the best version of you mentally and physical! Stop waiting around for motivation,time to open up, someone to push you or the worst giving up.. Never do that. Start now! It will take time just like anything and any goal that is worth acheiving. If you can get your mindset right and change your lifestyle then everything else will start changing in a positive way. Join the RULA FIT weight lifting club and rep to the fullest! Let it be known and keep yourself accountable RULE YOUR FITNESS! 

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Ruler State Of Mind


Ruler State Of Mind
Rula Fit Ruler State Of Mind cap! A reminder to be in control of your over all state of mindset and happiness. Not to let any type of outside negativity in your life and keep pushing for your goal. Best way to achieve your ulimate best self is to have control your mindset and with that you can do anything such as rule your fitness and become the best version of yourself in literally every aspect in life.

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Take Flight where ever you need to go with these new Rula Fit shoulder bags! Prefect size to fit all your essentials. In black and dark heather grey, great to match your outfit! 

Mid weight, 6.6 oz/yd2
100% polyester with PU coating
One large main compartment, one external zipped pocket, one internal pocket
Adjustable shoulder strap, YKK zips
One size 7-3/4 x 6-1/4 x 2-1/4"
0.5 gallon capacity

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