THE SITUATION: You got injured and haven't been able (or wanted) to work out at all for six months.
THE EFFECT ON YOUR BOD: In this case, you've definitely lost muscle and gained fat (as if getting hurt wasn't enough of a bummer!), especially if your everyday activity level was affected in addition to the lack of workouts. "Once you're cleared to exercise, you need to return very slowly, very light," says Westcott. "Half or less of what you once lifted may be too much; go way down and find a resistance you can do with good form and without pain for 10 to 15 reps."
If you know you're going to be sidelined (or currently are), he recommends upping your protein intake in your diet to help reduce loss of muscle mass during your time off.