As summer fades away, it's time to kickstart our fitness routine and get back on track after the holiday indulgences. Returning to exercise after a break can be daunting, but fear not! We have put together our top five tips to help you ease back into your workout groove effectively:
1: Start Slow and Listen to Your Body
One of the biggest mistakes people make when returning to exercise post-holidays (or starting for the first time) is jumping back in at full throttle. Remember, it's okay to start slowly. Listen to your body—feeling sore is normal, but pain is a red flag. Begin with lighter workouts or shorter durations to avoid burnout and prevent injuries. Gradually increase intensity as your strength and stamina build up.
2: Prioritise protein.
Making sure you eat enough protein every day (1g per lb of desired bodyweight) to make sure you provide your body with the nutrients it needs to promote muscle growth and adaptation. Also protein will keep you fuller for longer making staying in a caloric deficit a little bit easier (if weight loss is your goal).
Tip 3: Set Realistic Goals and Stay Consistent
It's essential to set achievable goals. Whether it's aiming for a certain number of workouts per week or increasing your activity levels, realistic goals keep you motivated. Consistency is key to progress and creating a habit. Find a routine that suits your schedule and stick to it. A little progress every day adds up to significant results in the long run.
Tip 4: Fix your sleep
Don't underestimate the power of a good night's sleep—it's when your body heals and grows stronger. Aim for 7-8 hours of good quality sleep a day. Avoid eating and drinking too close to your bed time to avoid waking up to the toilet in the middle of the night and sqich off your electronics at least 1h before bed (easier said than done, I know!).
Tip 5: Find Support and Accountability
Sharing your fitness goals with a friend or joining a community can provide much-needed support and accountability. Having a workout buddy or being part of a group can boost motivation, hold you more accountable, and make exercising more enjoyable. Celebrate your victories together and lift each other up during setbacks. Remember, you're not alone on this journey toward a healthier lifestyle.
Finding a good trainer or coach will also increase your chances of success by keeping you accountable and eliminating the guesswork when it comes to your training and/or nutrition. A good coach should be your guide through your easy and tough times, motivating you and predicting what is going to happen if you continue on the path so you don't have to.
In conclusion, getting back into exercise after the summer holidays is a gradual process that requires patience, commitment, and self-care. By following these five tips—starting slow, setting realistic goals, prioritising protein and sleep, and seeking support—you'll soon be back on track and feeling stronger, both physically and mentally.
Until next time!
Jose
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