‘I Cut Out Alcohol For 3 Weeks, And I Saw These Workout Results’

When it involves alcohol, I could be choosy. I’m not a beer lady, tequila is hit and miss (however often a miss), and vodka is a tough no thanks to 1 dangerous faculty hangover that also makes me nauseous to consider. That mentioned, I do respect a glass of wine, gin could be enjoyable, and an Aperol spritz makes any day really feel like summer time in Europe.

I do not think about myself an enormous drinker, both. I may need one or two drinks per week, relying on my social battery, and usually on the weekends. So, once I agreed to abstain from alcohol for 3 weeks to see the way it impacted my exercises and total health, I solely noticed an upside. I used to be right down to experiment. Plus, I used to be a collegiate observe and subject athlete, and we had strict no-drinking guidelines in the course of the aggressive season, so I’ve completed it earlier than.

Working out has all the time been a relentless in my life. I’m aggressive and like to hit new PRs, so I used to be curious to see if a booze-free stint would assist me stage up.

Now, my objective for this problem was to not lose weight or limit myself, however fairly see how my health routine and exercises felt sans alcohol. Here are my ideas and what outcomes I observed throughout three weeks of exercises free from booze.

What My Typical Workouts Look Like

I’m a creature of behavior and have a tendency to stay to an analogous weekly exercise schedule, and my plan going into this problem was to be constant, so I may examine precisely how I felt with and with out alcohol.

I often work out 5 days per week and all the time attempt to get some type of motion (even when it’s simply strolling to go get espresso). I dwell for exercise courses, hot yoga, and mid-distance operating. By conserving my exercises the identical as typical (or once I do eat alcohol), it was a neater and extra correct method to gauge if I observed a distinction.

I additionally wished to keep up a regime that included strength, cardio, and stretching, to trace how I felt with out alcohol on a wide range of ranges. I do dwell in a metropolis and am lucky to have a wide range of exercise courses at my fingertips and entry to a full fitness center, so I set a objective of blending exercise courses and at dwelling exercises to see how my physique reacted to totally different settings, temperatures, and environments.

My No-Alcohol Workout Routine

Two days per week I’m going to Solidcore, a reformer-based strength exercise class. It is actually the toughest exercise class I’ve ever completed. It’s a 50-minute, low-impact, high-intensity class with Pilates moves and inspiration. I’ve been often attending Solidcore for a couple of 12 months, and whereas I get extra snug with the motion patterns, it by no means will get simpler.

I’m often sore after taking a Solidcore class, so in between I’m going to scorching yoga at CorePower Yoga. I attend the CorePower 2 courses that are primarily based on Vinyasa yoga for a relaxing hour-long stream, and the Yoga Sculpt courses which mix cardio and power to raise my coronary heart fee. I’m going to CorePower not less than twice per week.

Finally, one or two days per week I run on a treadmill. I do the Peloton Tread courses using my Peloton app, and run a median of 4 to 5 miles. I additionally stroll on an incline for 10 minutes as both a warm-up or cool down.

My Sober Sweat Journey

Week one: My sleep improved instantly.

The first alcohol-free week I instantly observed my sleep improved, in flip impacting my exercises. When I drink, particularly arduous alcohol, I by no means sleep properly and the next day I’m drained, torpid, somewhat ~crabby~, and positively not motivated to exercise.

It’s not simply me. Alcohol reduces REM (fast eye motion) sleep, which kicks in about 90 minutes after you initially fall asleep, and is accompanied by low muscle tone, fast eye actions, and vivid desires, research exhibits this creates an imbalance between your sleep cycles, and negatively impacts your total high quality of sleep. Though I could not really feel sick or hungover, I’m extra more likely to skip a exercise altogether after a poor evening’s sleep.

My further sound sleep from no alcohol gave me extra stamina throughout Solidcore and yoga and boosted my vitality throughout runs.

I additionally immediately observed an enchancment in my tolerance at CorePower in the course of the heated exercises. I do not sit up for figuring out in a heated room after consuming, and actually somewhat nauseating. When I hit the CorePower exercise with out alcohol, I observed my physique tailored to the warmth simpler and sooner. While it’s nonetheless scorching and steamy, I felt much less queasy than earlier than with bevvies. That further consolation allowed me to deal with my type and max out my apply.

Week two: I felt some FOMO…and noticed extra toned abs.

By the second week, I used to be nonetheless feeling good and sleeping properly, however I did (perhaps somewhat reluctantly) skip out on just a few alternatives once I usually would have a drink. Instead of a glass of rose at Thanksgiving, I caught to seltzer and lime. My family and friends knew concerning the problem, so it wasn’t an enormous deal, however I did really feel a glimmer of FOMO. But, consider it or not, in case you put seltzer in a wine glass, it feels fancy, elevated. I virtually tricked myself into pondering I used to be sipping bubbly.

At the top of week two, I additionally started to note some modifications in my physique composition – particularly my mid-section. When I’ve a couple of drink, I feel bloated the subsequent day. While alcohol is just not the one offender, research regularly proves it is an inflammatory substance that may trigger swelling within the physique (typically within the face and mid-section).

Plus, alcohol has seven energy per gram and is commonly full of sugar, says Gabrielle Lyon, DO, a board-certified doctor who focuses on osteopathic drugs and dietary science. As a consequence, the sugar causes our body to release stress hormones and insulin, in flip triggering irritation and/or bloating. This delicate discomfort completely disappeared once I wasn’t consuming alcohol. I observed any bloat was non-existent. As an added bonus, my abs began to look somewhat extra outlined.

Week three: I felt much less puffy throughout and will push extra at more durable intensities.

By week three, I observed seen outcomes. My abs have been extra outlined, I used to be much less bloated, and my face felt much less puffy (particularly within the mornings). I did see some distinction in how I appeared, it’s price noting that alcohol elimination is just not a magic remedy, says Dr. Lyon. “In phrases of physique composition, we actually have to consider calorie management and train,” she explains. “Having alcohol in moderation isn’t going to be the thing that crushes your body composition.” I actually felt like I appeared extra toned by way of my mid-section after two full weeks with no alcohol.

I additionally observed that by the third week, my total vitality ranges have been larger. “Alcohol is actually a toxin to the physique, and the physique goes to prioritize eliminating it,” says Dr. Lyon. That means in case you have a pair drinks, your physique focuses on cleansing fairly than processing nutrient dense meals, she provides.

Now, after all there are nonetheless days the place I really feel sore and/or drained. However after not consuming, I observed a shift in my capacity to keep up a gentle depth throughout an hour-long coaching session. When I ran on the treadmill, I used to be extra energized and did not must decelerate like i’d after an evening of drinks. In CorePower, I spent extra vitality on the precise coaching and holding the poses, fairly than attempting to chill down and catch my breath within the warmth.

Finally, on the finish of week three, I began to hit a brand new stage of power at Solidcore. At the start of every class you usually maintain a plank variation for about 5 minutes (I do know, it’s as arduous because it sounds). But as an alternative of compromising type or taking a brief relaxation, I used to be in a position to keep the plank your entire time. Now, I do know I’m getting stronger and constructing muscle after persistently attending courses, however I do assume the shortage of alcohol performed a task and allowed me to push myself bodily and mentally.

My Biggest Takeaways

1. Alcohol actually does impression sleep.

I do know studies show that alcohol has a unfavorable impact on sleep high quality, however I’m right here to inform you it’s true. Without alcohol I used to be ready to go to sleep sooner and keep asleep longer. In the mornings I felt extra rested, which improved my exercises and total functioning for the day forward. My vitality ranges elevated, I used to be extra alert, and I felt highly effective in coaching. (Own your morning in motion.)

2. Drinking is just not the lifetime of the get together.

There have been positively occasions I’d have loved a drink, but it surely didn’t break my expertise at social actions. In reality, with out alcohol, I used to be extra current. Whether I used to be at dinner, out with mates, or at a vacation occasion, sticking to water and seltzer allowed me to benefit from the second with none added enhancements or distractions. Can alcohol be enjoyable and social? Absolutely. Is it essential to have enjoyable and be social? No.

3. I hit new ranges of power coaching.

I don’t wish to give the shortage of alcohol all of the credit score, as a result of I do practice arduous. I did stage up my power in the course of the three booze-free weeks. I used to be resting much less between reps and units, and I used to be in a position to keep correct type longer. After every coaching sesh I felt robust, proud, and assured. Not to say, the “ah-ha” second that you just’re getting stronger is fairly rewarding.

4. I felt actual advantages, however my expertise was not life altering.

I wasn’t an enormous drinker to start with, however actually, my sober three weeks have been nothing loopy… actually and figuratively. I did have some rewards that I’ll positively take into account (my sleep schedule was the most important sport changer), however I don’t assume I’d get rid of alcohol for good.

As a 24-year-old, I do get pleasure from and respect the occasional drink in a social setting. And that’s okay. “The large message is that it’s a private alternative whether or not a person drinks or not,” says Dr. Lyon. “It’s necessary to not create concern round alcohol, and if somebody goes to drink, they need to drink good.”

Ultimately, I don’t have any regrets after this problem and would completely encourage others to experiment and discover what works for them. I do have a refreshed mindset about alcohol and the impression it has on my exercises, physique composition, and total well-being, however from right here, I’ll persist with consuming good sparsely.



Andi Breitowich is a Chicago-based author and graduate pupil at Northwestern Medill. She’s a mass shopper of social media and cares about ladies’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all issues health and is at the moment obsessive about Peloton Tread exercises and scorching yoga.