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How to resume workouts after a lost day?

Posts: 1,149 Member
edited November 2024 in Health and Weight Loss
For those who have a set training schedule, how do you proceed after you are forced to skip a workout? (Due to being sick/on a long flight/etc)

To be specific, I aim for strength training M, W, F. And I run on T, Th, Sun (Sat is a "rest" day but I stay active with my kids). A few times a month I have to skip a workout (though try to remain active during the day), and then I don't know where to pick it back up the next day.

This week I was abroad on Monday and decided I'd enjoy running for a scenic view (rather than spending my last day on vacation lifting weights in a gym). Then Tuesday i was stuck on a plane almost the whole day. Now it's Wednesday so I decided to proceed with strength training since I haven't done it at all this week. Does that make sense? Tomorrow back to running and on my regular schedule. So for the whole week I will have run 3 times and will lift only 2 times (unless I can squeeze it on Saturday, but I'm being realistic that it's unlikely to workout both Saturday and Sunday, with 2 little kids and making up for lost time this week).

The 2nd part of my question: when I am forced to skip a workout, and then resume, I tend to want to run because I want to earn MORE FOOD, lol. Running obviously earns me many more calories than lifting. I KNOW everyone says I'll regret it if I don't maintain muscles, but lifting doesn't earn me more food so if I have to skip a workout, I tend to skip my lifts (so I end up with 3 days running and only 2 days strength instead of 3 and 3). Bad idea? Does it matter in the end? Can you relate to my constant desire to earn more food?!

I should probably add that I am under 5 feet tall and close to goal, so MFP only gives me 1210 calories for a 1/2 lb loss....that's simply not enough so I am always looking for ways to earn more calories!

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Replies

  • Posts: 1,008 Member
    Pick up right where you left off. No need to make it complicated.
  • Posts: 1,149 Member
    shrinkingletters wrote: »
    Pick up right where you left off. No need to make it complicated.

    So if my last workout was a run, then I had a break, my very next workout should be lifting, right? Regardless of what day it is and my "normal" routine?
  • Posts: 35,719 Member
    jaga13 wrote: »
    For those who have a set training schedule, how do you proceed after you are forced to skip a workout? (Due to being sick/on a long flight/etc)

    To be specific, I aim for strength training M, W, F. And I run on T, Th, Sun (Sat is a "rest" day but I stay active with my kids). A few times a month I have to skip a workout (though try to remain active during the day), and then I don't know where to pick it back up the next day.

    This week I was abroad on Monday and decided I'd enjoy running for a scenic view (rather than spending my last day on vacation lifting weights in a gym). Then Tuesday i was stuck on a plane almost the whole day. Now it's Wednesday so I decided to proceed with strength training since I haven't done it at all this week. Does that make sense? Tomorrow back to running and on my regular schedule. So for the whole week I will have run 3 times and will lift only 2 times (unless I can squeeze it on Saturday, but I'm being realistic that it's unlikely to workout both Saturday and Sunday, with 2 little kids and making up for lost time this week).

    The 2nd part of my question: when I am forced to skip a workout, and then resume, I tend to want to run because I want to earn MORE FOOD, lol. Running obviously earns me many more calories than lifting. I KNOW everyone says I'll regret it if I don't maintain muscles, but lifting doesn't earn me more food so if I have to skip a workout, I tend to skip my lifts (so I end up with 3 days running and only 2 days strength instead of 3 and 3). Bad idea? Does it matter in the end? Can you relate to my constant desire to earn more food?!

    I should probably add that I am under 5 feet tall and close to goal, so MFP only gives me 1210 calories for a 1/2 lb loss....that's simply not enough so I am always looking for ways to earn more calories!

    You won't lose muscle by skipping one workout. You're over thinking it....
  • Posts: 1,008 Member
    jaga13 wrote: »
    show previous quotes

    So if my last workout was a run, then I had a break, my very next workout should be lifting, right? Regardless of what day it is and my "normal" routine?

    You could do it like that, or if you feel like you've recouped enough for another run, go for it.

    When I get derailed, I just work it in where I feel comfortable. If I'm gonna burn myself out on one thing, I'll juggle things around. For example, I was going to run this monday, but for reasons, I couldn't, so I ran yesterday instead. My schedule would dictate I run again today, but I don't want to double up like that, so I'll just run tomorrow, and do my third run of the week on saturday.

    My rest day would usually be saturday or sunday, but it looks like due to having to juggle things around, today will be my rest day. I just figure it out as I go along.
  • Posts: 1,008 Member
    Just don't stress too much about it, OP. Fit it in where you can, if you miss a day, you miss a day, just keep an eye on your calories if you're restricting them for weight loss.
  • Posts: 17,456 Member
    It doesn't matter
  • Posts: 8,680 Member
    TavistockToad wrote: »
    show previous quotes

    You won't lose muscle by skipping one workout. You're over thinking it....

    But you will if you skip a month.
  • Posts: 17,456 Member
    I just skipped an entire week
  • Posts: 35,719 Member
    rabbitjb wrote: »
    I just skipped an entire week

    And now you're a floppy muscle-less noodle?!
  • Posts: 1,149 Member
    rabbitjb wrote: »
    I just skipped an entire week

    I skipped an entire week recently on another vacation (had to travel back-to-back). Only had 1 week of my normal routine in between these two trips. Yeah, I totally get missing it here and there is fine.
  • Posts: 7 Member
    I had to skip an entire month for reasons; muscle and nerve damage gives me some bad days mixed in with my good days.. I just watched my caloric intake that entire time. 4 days ago I did my normal walk. 2.5 miles in 45 min. Instead, I made it in 36 min. I was ecstatic! I've accomplished that every day since. Sometimes, giving your body a break gives it time to recoup enough to excel over what you were attempting before.

    At least it did for me.
  • Posts: 1,149 Member
    FizzyToast wrote: »
    I had to skip an entire month for reasons; muscle and nerve damage gives me some bad days mixed in with my good days.. I just watched my caloric intake that entire time. 4 days ago I did my normal walk. 2.5 miles in 45 min. Instead, I made it in 36 min. I was ecstatic! I've accomplished that every day since. Sometimes, giving your body a break gives it time to recoup enough to excel over what you were attempting before.

    At least it did for me.

    Glad you're feeling better!
  • Posts: 181 Member
    rabbitjb wrote: »
    It doesn't matter

    I agree, it doesn't matter, do whatever you feel like doing and just keep going. After a year, for example, your body won't even notice the difference. I think you're overthinking this.
  • Posts: 7 Member
    jaga13 wrote: »
    show previous quotes

    Glad you're feeling better!

    Thanks! I just hope my little share helps you.

  • Posts: 1,149 Member
    Yes, I realize I am overthinking this! That's just my personality. I'm a planner. I get it, it doesn't matter in the long run and the proof is in the pudding as I keep losing weight. I just like to overanalyze everything! And I'm always looking for ways to eat more, and am saddened when I can't :(
  • Posts: 41,865 Member
    I do whatever it is I was supposed to do next...*kitten* happens in life.
  • Posts: 41,865 Member
    edited July 2015
    jaga13 wrote: »
    show previous quotes

    So if my last workout was a run, then I had a break, my very next workout should be lifting, right? Regardless of what day it is and my "normal" routine?

    this is how i do it...

    Monday - run
    Tuesday - cycle AM/Lift PM
    Wednesday - run
    Thursday - cycle AM/Lift PM
    Friday - Rest
    Saturday - cycle to gym to lift
    Sunday - long ride...but I'm easy, sometimes I just go on a hike or swim or take my kids to the zoo, etc...i don't get too worked up if i miss my long ride unless i'm truly training for an event or something.

    ....so let's say *kitten* blows up at work on a Tuesday and I don't get my ride in or my lifts...no biggie...I just carry on with my usual on Wednesday which would be a run.

    I also allow for some flexibility...sometimes Wednesdays are a bear and I can't get my run in...at certain times of the month I have a lot of meetings and whatnot to attend and they're always on Wednesday...so I flex it with my typical Friday rest day...i.e. meeting on Wednesday is *kitten* with my run so I take a rest instead and do my run on Friday.
  • Posts: 35,719 Member
    jaga13 wrote: »
    Yes, I realize I am overthinking this! That's just my personality. I'm a planner. I get it, it doesn't matter in the long run and the proof is in the pudding as I keep losing weight. I just like to overanalyze everything! And I'm always looking for ways to eat more, and am saddened when I can't :(

    So run, job done.
  • Posts: 1,149 Member
    cwolfman13 wrote: »
    show previous quotes

    this is how i do it...

    Monday - run
    Tuesday - cycle AM/Lift PM
    Wednesday - run
    Thursday - cycle AM/Lift PM
    Friday - Rest
    Saturday - cycle to gym to lift
    Sunday - long ride

    ....so let's say *kitten* blows up at work on a Tuesday and I don't get my ride in or my lifts...no biggie...I just carry on with my usual on Wednesday which would be a run.

    I also allow for some flexibility...sometimes Wednesdays are a bear and I can't get my run in...at certain times of the month I have a lot of meetings and whatnot to attend and they're always on Wednesday...so I flex it with my typical Friday rest day...i.e. meeting on Wednesday is *kitten* with my run so I take a rest instead and do my run on Friday.

    Makes sense, thank you.
  • Posts: 1,149 Member
    Maybe many of you have more calories to work with, but do you ever wrestle with not earning enough calories through cardio to feel full?? I just can't accept 1210 calories from MFP so I feel I have to exercise and include some level of cardio most days to earn enough to feel full (closer to the 1400 mark).
  • Posts: 35,719 Member
    jaga13 wrote: »
    Maybe many of you have more calories to work with, but do you ever wrestle with not earning enough calories through cardio to feel full?? I just can't accept 1210 calories from MFP so I feel I have to exercise and include some level of cardio most days to earn enough to feel full (closer to the 1400 mark).

    You don't need to justify it to anyone...
  • Posts: 4,195 Member
    Stop overthinking it and just get back to moving.

    It really doesn't make much difference which thing you do to restart.
  • Posts: 5,214 Member
    jaga13 wrote: »
    Maybe many of you have more calories to work with, but do you ever wrestle with not earning enough calories through cardio to feel full?? I just can't accept 1210 calories from MFP so I feel I have to exercise and include some level of cardio most days to earn enough to feel full (closer to the 1400 mark).

    Um, how much are you trying to lose per week?
  • Posts: 30,860 Member
    edited July 2015
    jaga13 wrote: »
    Maybe many of you have more calories to work with, but do you ever wrestle with not earning enough calories through cardio to feel full?? I just can't accept 1210 calories from MFP so I feel I have to exercise and include some level of cardio most days to earn enough to feel full (closer to the 1400 mark).

    This is why I changed to TDEE method. I didn't like how low my calories were on off-days, and I'd never eat close to all the ones I earned on long run days. Yes, you can borrow and go over with the understanding it's okay or use the Fitbit to deal with off-days (I was trying to add in lots of extra walking), but I found it annoying to even think about it after a while, so I switched to TDEE and started at 1550 every day and eventually found I could lose about 1 lb/week (back then) at 1650-1700/day, so I did that for a while.
  • Posts: 1,149 Member
    itsfuntobenormal wrote: »
    show previous quotes

    Um, how much are you trying to lose per week?

    Um, half a pound. I'm 4'11.
  • Posts: 5,214 Member
    jaga13 wrote: »
    show previous quotes

    Um, half a pound. I'm 4'11.


    All I can tell you is, I am also pretty short too and I don't usually feel like I need to do extra cardio to get more calories to eat, because I'm hungry otherwise. As somebody else mentioned, you might find the TDEE method more helpful because it spreads calories out.

    You say you are losing, so you know if you are losing at a faster rate than you are set to. You sound active -- so 1,210 just sounds a bit low for .5 pounds per week, even for your height. I know the pain of less calories than our taller counterparts. I would argue though, if you feel legit hunger without workout calories, something somewhere is off. Either not eating enough or not having your nutritional needs met.

    As to lifting vs running -- the more muscle you have, the more calories your body burns while you are at rest. So it's really personal preference. I do both, but emphasize lifting because the changes I've seen in composition have cut the amount of weight I thought I wanted to lose. I dunno.

    Good luck with your gurney.

  • Posts: 8,626 Member
    shrinkingletters wrote: »
    Pick up right where you left off. No need to make it complicated.

    umm that.

    its a workout, not rocket science.
  • Posts: 66 Member
    cwolfman13 wrote: »
    I do whatever it is I was supposed to do next...*kitten* happens in life.

    This. Unless research has changed, fitness doesn't tend to change unless you've been out of the game for two weeks or more. A couple days of rest from whatever you were supposed to do won't hurt and it might actually be beneficial because it will be rest, sort of.

  • Posts: 15,147 Member
    Just do it.
  • Posts: 15,573 Member
    I don't cardio...so there's a non-issue. If for some reason I'm going to run out of days in the week before I fit everything in, I'll do a hypertrophy day of upper and lower together instead of my normal split.
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