Have you ever experienced following your exercise routine and diet plan devotedly for a week, only to struggle to get back to it maybe even months later?
We’ve all been there. There will always be days when pursuing your workout plan seems all but impossible.
Some say having enough willpower is what you need to get back on track, but our health and fitness experts believe that there is more to it than having willpower alone—and that is your ability to bounce back on track quickly.
One good way for you to get back on track is to have a good strategy. An even better way to get back on track is having five strategies!
And with that, our experts share with you five ways to make your back-to-workout-plan happen!
5 Ways to Get Back on Track After Slipping up on Your Workout Plan
Don’t Overdo It
It’s not easy to get back on your routine after a long break or after slipping up. But once you’ve decided to continue your fitness plan, there’s something you need to keep in mind: don’t overdo it.
Doing a rigorous routine too soon can eventually make you feel defeated as it’s too much to deal with. Not only that, but this can also overwhelm you mentally.
It’s important to understand that you won’t be as fit as you were, and that’s totally fine.
You can begin with 10 minutes of workout a day, then eventually add more minutes as you get moving more. Low-impact exercises such as walking and biking can be your excellent workout starter pack to reintroduce your body to exercise.
Then after a week or two, and when your body is feeling it, you can challenge yourself with some high-intensity exercises like jumping, burpees, squats, to name a few.
But if there is one piece of advice you need to get from this, it’s this: Working out needs to be fun. If you push yourself too hard that you hate what you are doing, then all you are doing is ruining your chances of forming a good habit.
Begin With What Works for You
If doing your fitness regimen once a week is what makes you comfortable, then great! Schedule it in and try your best to stick with it.
Don’t feel like working out five times a week? That’s okay. Just stick to what works for you.
Our body responds to consistency over time. With that, your desired result will be achieved much faster if you keep a regular pattern and frequency of your workout regime.
Tip: As you get used to your exercise plan, our experts suggested to work your way up to exercising three to four days a week.
Start Your Workout With a Good Warm-Up and End With a Good Cool-Down
As claimed by the experts, starting your workout with a good warm-up helps in preparing your body for the increase in activity, and ending it with a proper cool-down allows your heart rate to go back to a regular resting rate.
So if you don’t want to experience muscle soreness, it is essential to have a proper warm-up and cool-down sessions.
Tip: Don’t forget to spend a few minutes stretching.
Slow Down and Focus on Your Form
To avoid any injuries, a proper technique such as focusing on your form, breathing and control is crucial. Slow down, be careful and wary of your movements.
Set Realistic Goals to Keep You Focused
Imagine yourself lifting heavy weights, doing a hundred of squats and working out for three hours daily. We’re sure that just thinking about it can already make many people feel exhausted.
Pushing yourself too hard will drain your energy which will eventually lead you to fail.
This is especially true if you’re just getting back on track after a long break. You see, working out shouldn’t come in the form of torture.
Working out should be fun. You should feel good enough that you’d look forward to doing it as often as possible.
Our experts suggested that walking 10 minutes a day for a whole week is ideal for beginners. Once you’ve accomplished this short-term goal, challenge yourself by adding an extra 10 minutes of walking per day, per week.