Hey foxy Angels! So I decided to take a whole month off from training. I moved clear across the country, which has been interesting to say the least. I went from the sunny desert in the West Coast to an icebox in the East Coast. Obviously, I had to take some time off to transport all of my dogs and belongings to the other side. Moving is already stressful and training is stressful to your body, so I reached the conclusion that I should hold off on the gym. Of course I was hesitant like most gym freaks, but I’m so glad I did. I was able to focus on my yoga practice and nutrition for several weeks, but now I’m back to the iron. A lot of people are terrified to take time off, but believe it or not, I didn’t lose my gains. In fact, I came back fresh and rested! I figured I would share some tips that’s been helping me ease back into my fitness routine.
It’s tempting to get back in the gym and start where you left off. But your body is going to take less volume and intensity to start seeing results again. There’s no point in burning yourself out mentally and physically just to sit another 3 months on the couch. Try scheduling 2-3 workouts with maybe 6-9 sets. The idea is to build up those habits again and get in the swing of your routine. Make sure you’re getting enough quality sleep and focus on your recovery just as much as your time in the gym. Be on top of your nutrition and stick to mostly cooking whole food meals at home.
Take Recovery Days Seriously
It’s true that we grow while resting, but we can maximize this recovery time by taking full advantage of rest days. Do things that are going to help your body recover for your next session. Remember, the work doesn’t stop when you leave the gym. You’re not the same fitness level you were when you first took time off, so give your body time to adapt. This could mean only working out 2-3 days a week. Just be sure to utilize the other days by eating enough calories with mostly whole foods. Stretching and foam rolling will help combat the tightness in your muscles and increase range of motion.
Keep It Fun
If you’ve been out of the routine for a while, chances are you’re not going to want to go to the gym if you dread the workout. But you’re going to look forward to it if you include exercises you enjoy. Don’t force yourself to do an intense cardio session on the treadmill if you hate running. You won’t stick to anything you genuinely despise.
Make It Easy
Maybe you were weight lifting a few months ago and built up to doing 10 different exercises on one muscle group. If you have been out of the game for a while, don’t be afraid to scale it back (way back). The idea is to slowly build up those habits again. You’ll quickly start to build momentum and confidence when you make workouts easier. Skip the supersets and burnouts for a few weeks until you’ve earned it again.
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Peace & Love,