Ready to get back in shape? Restart your training routine post-break with expert tips and motivation. Start training again after a break . Or, why not, start for the first time in your life. September is the month of resolutions, after a period in which you have rightly unplugged, you think about how to start again.
Often with a really high level of motivation! You are more rested, more determined to take care of yourself and more eager to finally see yourself in shape.
Other times, however, it is precisely the holiday period that has made us lose our way a little. We have let ourselves go and find it difficult to start again. But what should we do to start again in the best possible way?
Start training again after the holidays
The first thing to do is take stock of the situation. The two big fronts are nutrition and sports.
Nutrition, start again with the diet
Did you have a diet to follow? Try to pick it up again and start by doing the shopping and getting everything you need to follow it. On holiday it is much easier to have a relaxed attitude and let yourself be tempted by a thousand delicacies.
Once you get home you can organize yourself by keeping only healthy foods available that are useful for your diet. If you think you won’t be able to resume it because it is too restrictive, speak openly with your nutritionist, together you can think of a softer return strategy.
If you don’t know what and how much to eat, take the test to find out what your basal metabolic rate is.
Some very general but always useful tips:
- Restrictive diets are the first step to failure.
- Never go below baseline! Your body would put in place a defense system by making you assimilate even the air you breathe.
- Don’t eliminate food groups: carbs, fats and proteins are all key
- Combining sport with a healthy diet is essential to achieve the desired results. If you need to lose weight, a light low-calorie diet will be necessary, never remove more than 20% of the calories from your total metabolism given by the sum of the basal metabolism and the surplus of calorie consumption linked to activity during the day. To increase muscle mass it is important to follow a light high-calorie diet. While to maintain the weight you have achieved you will have to follow a norm caloric diet made up of healthy foods.
It might help you to have a food diary in which you can write down the foods consumed but also the emotions and sensations felt .
Instead of thinking about the final goal, which often seems like an insurmountable mountain, aim for small intermediate goals and reward yourself when you reach them.
Start training again after a break
Exercises to lose weight and tone
Have you unplugged and now you don’t know how to start again? First, leave your guilt and regrets behind! Instead, think of a strategy to start training again in the most correct way.
Rest, even if you are now regretting it, has certainly helped you. In fact, it allows you to recover both on a muscular and joint level and on a mental level. We all need to disconnect from time to time, even professional athletes plan rest periods. But how to restart after a more or less long period of stoppage? Or, again, how to start training for the first time?
Choose the right workout
The first step to start training again is to listen to your body! Are you leaving for the first time? Set your goals: lose weight, gain weight, increase muscle mass… Every need has its specific training. Calculate the workout best suited to you with this test.
The load on the body can be heavy to bear in the long run. If you stopped for the summer months, the fundamental thing is to start again in the most correct way, which is synonymous with gradual!
Warm-up and stretching to avoid injuries
Don’t start again with a harder workout than the one you did before you stopped. It’s true that you need to increase the intensity, but it’s also true that your body needs an adaptation period. Do at least a week or two with an easily sustainable workout. During this period, he takes particular care of the initial warm-up and final stretching.
If you train with weights, initially lower the load and perhaps increase the repetitions. Then little by little you will return to your maximum.
source: https://healthcust.com/
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