How to Get Back to Working Out
We’ve all been there. One skipped workout turns into two then three. Soon you find yourself stressed, fatigued and gaining back those lbs that you worked so hard to rid of. And you know the solution is to get back to your workout, but you’re scared to return.
What if I’m not as quick/strong/capable as I was one/two/three months ago? Studies have shown that over 50% of individuals who stop attending group workouts do so due to anxiety of performance in front of others.
But the solution to a hiatus should not be to avoid working out forever. The benefits of working out are numerable and can’t be compromised or substituted by any other means. So how do you get back to working out? Here are some encouraging tips.
If you’re feeling pumped and ready–or anxious and ready–there is a tendency to go hard on your first workout back. You want to pick up where you left off. But the truth of the matter is the level you were at is not the level you are at.
And if you try to continue lifting the same amount of weight or hitting the same time on your mile run you risk seriously injuring yourself–and consequently causing you to need to take more time off.
Instead work slowly to gain the strength and endurance you had before. Professional trainers suggest focusing on low intensity workouts with the focus of getting your body moving again. Additionally, be sure to begin with a warm-up and end with a cool-down.
It’s been shown that when individuals stop exercising they will usually also no longer properly feed themselves. Bad habits are easy to fall back into and are quick to normalize. But when you begin your exercise routine again, you need to follow it up with a healthy and nutritional diet.
A diet that’s full of processed foods and bars high in sugar will only make you feel sluggish and will deter against the benefits of your workout.
When creating your meals around the day, be sure to make sure you are filling your plate with lean protein, complex carbohydrates and healthy fats. And most importantly, be sure to properly feed yourself right after a workout. After the pressure on your body to perform, it needs to be fed in order to heal.
Protein after a workout helps to restore and gives your body the amino acids it needs to repair and rebuild. It also gives you the building blocks required to build new muscle tissue.
If you need a quick and efficient way to consume protein after a workout, try TruLean’s Whey Protein and TruLean’s Vegan Protein. With 24 grams of protein and no added sugar, you are ensuring your body is being replenished with quality, easily digestible and delicious protein.
You’ve done your workout, you’ve fueled up with healthy foods and you’re done, right? Not exactly. In order to ensure that you delayed-onset muscle soreness from beginning a new workout isn’t unbearable you will want to keep moving. Hitting the couch for the night may only worsen pain and stiffness, not ease it. So instead of taking the day off after your morning workout, try some gentle movement throughout the day. It won’t speed your recovery, but it might lessen the soreness.
To keep your muscles moving, try gentle stretches or some low speed walking. Don’t let fear of striking out keep you from playing the game. Or in this case keep you from doing a workout. If you’ve taken some time off during this quarantine, jump at the chance to get back into the groove of a daily exercise session. But be sure to take it slowly.
Always feel free to modify any movements and always warm-up and cool-down before and after a workout. Be sure to feed your body appropriately, especially after a workout.
And if you need a quick, efficient and delicious way to feed your body post-workout, reach for TruLean’s Whey Protein and TruLean’s Vegan Protein. Finally, keep your body moving throughout the day. Take a walk around the block during lunch or do a few stretches at your desk. With these easy tips you’ll be sure to conquer your fear and work towards the best version of yourself today!
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