The worst thing that can happen to anyone who is used to training and having a physical capacity above normal is to return to training after a long period of time stopped. Returning to the level of training they used to do when they stopped can be, at best, frustrating and, at worst, the equivalent of an injury.
So that this doesn’t happen, here are 10 tips to get back to your training routine safely:
1. DO NOT DEMAND TOO MUCH OF YOURSELF
It seems normal that all that hard work has been lost, but that is not the case. This work has not been thrown away and its benefits may even last longer than people think. One study found that the performance of a squat decreased only 13% in participants who did not do this exercise for 8 months. And it took only 6 weeks for the same participants to recover their original performance. So go back to your routine and you will see the results faster than you think.
2. SEEK SUPPORT FROM OTHERS
Posting on social media can help, but the help of friends and professionals we may know is much more important. Ask a friend to join you in training, or join a local gym or group. Look for the motivation of someone who trains a little better than you do, to add a dash of competition to the thing.
3. IGNORE THE CALENDAR
Setting a date to start on the next ones can be a good way to get back to the training plan, but this simple task becomes much more complicated when the other events, trips or vacations get between you and your goals. Avoid thinking long term. Choose a day and start. So it may even be that, when you encounter an obstacle, you are already so involved with your routine that you will not cheat.
4. START WITH ONE THING
Set a goal and work on it for a week. If they try to do several things at the same time, they are more likely to go out of business and give up. Examples of simple goals may be to go to the gym 3 times a week, stop drinking alcohol during the week, or take a 30-minute walk every day. Once you manage to maintain an objective for a few weeks, reward yourself with a new objective.
5. INVEST IN NEW EQUIPMENT
Buying sports equipment can be motivating and help you to return to healthier habits, since you will have to use that equipment. If your goal includes yoga classes, invest in a mattress or a comfortable pad. If you are planning to run again, a GPS watch or new shoes can help.
6. SHORT AND SIMPLE
There is no need to start training for two hours, especially if you are really starting over. They will end up sore and need more time to recover. Start with 10-20 minutes of simple activity, or an HIIT class and work from there. A 1-hour workout can be divided into 20 minutes of strength training, 30 minutes of cardio and 10 minutes of stretching. Have the training planned so you don’t waste time, or hire a personal trainer to think for you.
7. CLEAN THE KITCHEN
Apart from getting back to the training routine, also establish a good eating routine. Start with drinks and eliminate anything with sugar or sweeteners. Drink regular or sparkling water and if you don’t like milk use vegetable drinks. Bet on herbs, spices and natural fats. Throw away anything that has fructose, syrups and processed things.
8. BET ON A DIFFERENT MEAL A WEEK
Just as you should avoid training too much on your return, do not change everything at once in your diet. Try 1 different meal a week and work from there. For breakfast, exchange the coirssants and breads processed for eggs and vegetables. For lunch and dinner prepare a good salad with seeds, and don’t forget the protein. In the intervals use dried fruits and yes, they can even give you broken chocolate … black!
9. MAKE A FOOD DIARY
Write down everything you eat daily, to make aware of what you do right and wrong. They will want to identify things like too much alcohol, for example. If you drink 2 glasses of wine at each meal and white drinks at the weekend, do the math (just add it up, very easy!). First cut in half, then half in half. If you find that your snacks include things like sweets or cookies, use the nuts.
10. SEEK PROFESSIONAL HELP
If the lack of results or an injury were the cause of your downtime, it may be a good idea to proactively choose to seek help from a professional. An exercise coach can help you to detail a plan that is suitable for you and your goals. Having a professional helping you with your goals can be the most appropriate way to achieve them. Preferably, look for a professional specialized in what you are looking for, who can go through losing weight, increasing muscle mass, running faster, etc.