One thing’s for sure: it’s way easier to fall out of a healthy routine than to jump back into one. Life has a way of interrupting our best intentions to exercise more and eat better. It happens to everyone, but the difference lies in how we bounce back from those setbacks — whether it’s improving your diet or going back to the gym after a break.
Take it easy.
If you've been out of the workout game for a while, it’s a good idea to plan your return. Expecting to pick up right where you left off is unrealistic, so set your expectations accordingly. Getting back into exercise can feel overwhelming, but by easing into it, you’ll avoid injuries and be more likely to stick with it.
In addition to rebuilding muscle, it’s crucial to avoid overloading your body. Those who suddenly ramp up their training intensity are much more likely to get injured, and that’s the last thing you need when trying to revive an active lifestyle.
The same approach applies to adjusting your diet: take it easy. Be patient with yourself and focus on making small changes one step at a time. When motivation hits, it’s tempting to overhaul everything at once. Do you drink a lot of alcohol? Start by cutting down on the number of days you drink before aiming to quit entirely. These small, gradual steps might seem insignificant, but they’re essential for creating a sustainable healthy lifestyle. It helps prevent overly ambitious goals from ending in disappointment.
Prepare for setbacks.
Sound familiar? You’ve been doing great for a while—eating well, moving more—and then, one cheat meal turns into a cheat week, and before you know it, you’ve emptied the fridge without a second thought. The motivation you had seems to disappear as quickly as it came.
It might be reassuring to know that those few indulgent days don’t have as big an impact as you might think. When you eat more than usual for a short period, various mechanisms in your body help prevent significant weight gain. For example, your non-exercise activity thermogenesis (NEAT) increases when you consume more calories than normal. NEAT refers to the energy you burn doing everyday activities like typing, walking to work, or making a cup of coffee.
In other words: remind yourself that progress isn’t lost because of a few unhealthy days. Own the setback, but also push yourself to get back on track.
Back to the gym.
If you haven’t seen the inside of a gym in a while, it can be hard to figure out how to start again. Especially if you haven’t been very active lately, it’s smart to begin with compound exercises. These exercises target multiple muscle groups at once, making them effective for building strength. Some examples of compound exercises include squats, deadlifts, and pull-ups. Getting back into fitness can be challenging, but training smart will help you make progress quickly.
Do you have a specific goal in mind? Tailor your workouts to that goal and make sure to keep things fun. Variety is key to staying motivated and ensuring your workouts remain effective. You could mix things up by varying exercises, repetitions, or intensity. Before you know it, working out will be part of your routine again, and it won’t feel like a chore, but something that makes you feel great.
Find a workout buddy.
Get someone on board who will help you stay committed once you’ve started working out again. A workout partner can help keep you motivated and push you to get to the gym, even on days when you’re not feeling it. Plus, it’s always nice to have a little extra support, right? Hit the gym together and turn it into a social outing.
Don’t forget about self-care.
Of course, not everything has to revolve around fitness! If you’re not aiming to be a bodybuilder but still want to create a healthy lifestyle, there are other things you can incorporate into your daily routine. Find activities that help you relax. This could be a walk on the beach, reading a good book, or journaling. Anything that helps calm your mind!
Additionally, good personal hygiene is an essential part of a healthy lifestyle. Not only does it help prevent illness, but it also boosts your self-esteem. Try out a new morning routine with a fresh-smelling shower gel and quality shaving products—like ours. Everything you need to feel wonderfully refreshed, whether you're going for a run or going back to the gym.
