Usain Bolt won eight Olympic gold medals as a sprinter.

He trains to stay in shape and get stronger without letting his muscles become too big.

Bolt took a few weeks off from the gym to make sure his muscles weren’t too big to slow him down.

Usain Bolt pushed his body to the limit and broke the Olympic record.

But the time to leave the gym is also very important to his performance.

Bolt won 8 gold medals from 2008 to 2016 and became the first person in history to set three world records in the Olympic Games. He pays close attention to his body and performance, trying to play the sweet spot of strength and agility. .

Bolt told Insider that when his muscles became too big, he and his coach Glen Mills would suspend his fitness program for a few weeks.

"If you become too big, then your muscles will become too tight. If your muscles are too tight, one of two things will happen. Either you will get hurt or you will slow down," Bol In an interview, Te talked about his new partnership with 3D dental printing technology company SprintRay, which is providing dental care to underserved communities in his native Jamaica.

He added: "We need to leave the gym for two weeks before we can readjust our tone."

For Bolt, the time away from the gym ensures that his body remains slim, light and loose to reduce the risk of injury while competing at his generational speed. But maintaining control over muscle mass is helpful for athletes in other sports and anyone who wants to stay fit without becoming too bulky.

Joey Gochnour, a licensed dietitian, says that too much muscle mass reduces the efficiency of the cardiovascular system and makes a person's endurance lower than someone who is lighter and has lower muscle mass.

Too much muscle mass and building too fast can also affect the range of motion, which may slow down Bolt and reduce flexibility.

But it is possible to lose fat and gain muscle at the same time without gaining muscle-this process is called body reorganization.

One way to achieve a "fitted" appearance is to lift weights without eating a high-calorie surplus.

Replacing processed foods with whole foods such as seafood, lean grass-fed meat, low-fat dairy products, free-range eggs, nuts, and beans — evenly distributed across all meals — can help.

Exercises such as squats, deadlifts, push-ups, and rowing will target multiple muscles at once to prevent any specific muscles from over-training.

Personal trainer Niko Algieri told Insider's Rachel Hosie that he recommends three to four exercises for each muscle group, with three to four sets of 8 to 12 repetitions for each exercise to avoid swelling in certain areas.

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