Starting fresh is hard as it is, but beginning something after a short break can be even harder. It is like that especially with some routine, which takes time to be established. Going back to the gym is not as simple as getting up early one morning, doing your exercises and then go back to your everyday duties. What about the day after. A Japanese proverb wisely states: “Beginning is easy – continuing is hard”. Whatever the reason is behind your gym break, you will need motivation, patience and persistence to get back on track and stay there. If you are faced with such challenge, we will give you a short guide for success.
Find Your Motivation
This is actually the hardest part of your job. It is the time when you stop thinking about it and decide to actually do it. Now, every one of us finds their motivation in different places. Some react to positive encouragement and others like to look at the scale and see all the negative effects on inactivity in black and white. Challenging yourself (30-days challenge) can also be an efficient tool to keep you motivated for getting back to the gym every day.
Get Inspired and Buddy Up
If you need an extra kick to get you in the gym, find inspiration in motivational stories, movies and music. You can also select a role model to look up to, like an actress or singer. Having a gym buddy is one way to stay motivated through the entire process. In fact, a study published in Psychology of Sport and Exercise found that exercise habits of people close to you have a positive impact on your exercise habits.
It Will Take You Some Time…
No matter how long have you been “on a break” you cannot simply continue with your previous routine, as if nothing happened. It takes just two or three weeks of inactivity to lose muscle strength and even less for cardio loss. Your fitness level is the main factor influencing on how fast will you get back on track, but other factors, such as your age (people older than 65 lose strength faster) and the reason of your break (stress, illness, pregnancy), can influence the bounce-back period.
… So Start Small
Start your trainings from the beginner level, keep the intensity low (about 50 percent of your perceived ability), pick a few exercises and do a single set per exercise in the first workout. You can, later on, gradually move up, just as long as you are not getting overly sore. Get yourself well equipped with medical supplies, such as kinesio tape, which will facilitate your body’s natural healing process in case an injury or soreness occurs.
Mind Your Diet
It will take a lot more than updating your gym card to get back in shape. Creating a healthy diet plan is necessary for all your hard work to be fruitful. Here, your most important qualities will be being realistic and consistent. You do not have to get caught up in complicated diets. Instead, make sure that each of your plates is half filled with vegetables, that you drink plenty of water and intake all of the necessary nutrients (protein, carbs – an appropriate amount, amino acids, vitamins and minerals). If you feel like you are lacking some of those crucial ingredients, you can always opt for sports nutrition supplements, accordingly.In the end, do not feel guilty about giving up. That fall does not define you. The getting back up, however, does. Get motivated, informed and equipped, put on your workout shoes and head to the gym.