Frank Mikulka's Weekly Fitness Tip
Training When You Don't Have Time
June 20, 2006

Free Subscription to Debbie Mandel's Acclaimed Wellness Newsletter


Maybe you can help me. Iím now working long hours as this is my busy season. My question is how can I keep the strength and muscularity Iíve gained while I was laid off? (Jamie W., Patchogue)

You can maintain strength with lower volume and frequency of training as long as intensity (resistance, overload) remains high. One workout per week will maintain strength for about six to eight weeks. Two workouts per week will ensure for a longer period of time. Also, it depends on the level of strength you have achieved before the beginning of this maintenance cycle. Donít forget that your diet plays a key role, so continue to eat lean protein and nutrient dense foods to fuel your body. We all must remember that muscles have memory. Sometimes I see clients rearranging their whole day or canceling a fun experience because they are afraid to miss a gym session! Donít let your workouts control you; life happens. So, balance your exercise program with your life. And when you do exercise, make each repetition count using total focus and good form. I know you can do it!

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on