![\"workout](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/04\/22115112\/How-to-Get-Back-In-Shape-600-workout-planner.png\" "\\"\\"")
<\/p>\nSticking to a\u00a0regular exercise routine\u00a0can be challenging, even in the best of circumstances.<\/p>\n
But when life gets busy or if you happen to get injured, it\u2019s all too easy to fall out of the habit.<\/p>\n
One week off turns into two, and before you know it your impressive fitness regime \u2014 along with all the progress you made \u2014 is nothing but a memory.<\/p>\n
Though getting back in shape may seem intimidating, if not downright impossible, the truth is that it\u2019s never too late to start working out again.<\/p>\n
\u201cThere is no \u2018right\u2019 time to get back into exercise,\u201d says Amanda Dale, ACE-certified trainer, and sports nutritionist. \u201cIt doesn\u2019t have to be a new year, a new month, or even a Monday to get started. There is no age limit or expiration date on getting into shape,\u201d she says.<\/p>\n
It doesn\u2019t matter how much couch time you\u2019ve logged during your exercise hiatus, you can get back into working out with a few smart changes and the right attitude.<\/p>\n
To help you out, here are eight of the best ways to get back in shape.<\/p>\n
Were you too busy? Bored with your exercise routine? Recovering from an injury or illness?<\/p>\n
Understanding why you got off track is crucial to ensuring you don\u2019t fall into the same pattern.<\/p>\n
If you want to maintain your fitness going forward, you need to figure out what went wrong last time.<\/p>\n
Maybe you need to find a\u00a0workout buddy to keep you accountable, even if that\u2019s in the form of a virtual workout group, or you might need to change your mindset\u00a0and find a type of exercise you truly enjoy.<\/p>\n
Once you figure out the obstacles you ran into before, you can make changes to set yourself up for success with a new plan of attack.<\/p>\n
When you\u2019re getting back into working out, you can\u2019t just pick up where you left off. You need to build up your strength and stamina again, so it\u2019s best to\u00a0start small, advises Beachbody Fitness Expert Cody Braun.<\/p>\n
For example, if you used to run 25 miles a week at your peak fitness, try running just five to 10 miles a week to start.<\/p>\n
Or, if you lifted weights every Monday through Friday, ease back into it with just two to three days at the gym.<\/p>\n
Something is better than nothing, and starting small will also help you safely transition back into a full routine.<\/p>\n
More overall\u00a0daily movement\u00a0goes a long way, too.<\/p>\n
In addition to re-introducing regular workouts into your routine, try things like trading your daily Netflix session for a\u00a0walk, or using the stairs instead of the elevator.<\/p>\n
When you\u2019re starting to work out again, setting short-term, realistic goals is key, Braun says.<\/p>\n
Instead of signing up to run your first marathon or vowing to hit the gym six days a week, stick to something simple \u2014 say, working out twice a week for 30 minutes.<\/p>\n
Then you can build up to more challenging goals as you progress, Braun says.<\/p>\n
As you set your goals,\u00a0think about a timeline and specific action steps, as well as what feels exciting for you to accomplish, Dale says.<\/p>\n
\u201cWhile everyone\u2019s goal will be different, I encourage clients to move away from body-based goals (\u201cI need to lose weight so I can look better in a bikini\u201d) and toward performance-based goals (\u201cI\u2019d like to run 5K without stopping\u201d) to make sure they don\u2019t get wrapped up in the wrong motivation,\u201d she says.<\/p>\n
This way, you\u2019ll view fitness as a part of your lifestyle instead of just a quick fix to help you look better before vacation.<\/p>\n
<\/p>\n
When you\u2019re rebooting your fitness routine, you need to \u201cbuild structures that make it impossible to fail,\u201d Dale says.<\/p>\n
That might mean signing up for a weekly group workout class, pre-paying for a month of private sessions with a trainer, or creating a detailed training plan to follow.<\/p>\n
Braun recommends scheduling your workouts each week and giving them a spot on your calendar.<\/p>\n
\u201cIf you have to adjust (your schedule) for any reason, you already have a dedicated block of time for yourself.\u201d<\/p>\n
Then, if you can\u2019t make your usual morning gym session, you\u2019ll think to switch it to the evening instead of just skipping it altogether.<\/p>\n
\u201cNo matter what you\u2019re trying to achieve, working toward it on a consistent, no-excuses schedule is the only way to actually get there,\u201d Dale adds.<\/p>\n
Resist the urge to dwell on how fit you were before you took an exercise break.<\/p>\n
\u201cComparisons \u2014 to a former version of yourself, other people, or worse, other people\u2019s social media selves \u2014 are never helpful as long-term motivators toward real wellness,\u201d Dale says.<\/p>\n
It may be tempting to review old workout sheets to see how fast you ran or how much weight you lifted when you were in top form, but this habit can damage your self-esteem and hinder your progress.<\/p>\n
\u201cThe only numbers that matter are the current ones,\u201d Braun says. \u201cUnderstand that getting back in shape is a process.\u201d<\/p>\n
Track your workouts from where you\u2019re starting\u00a0now, then see how much you can improve from there.<\/p>\n
The key to following through with workouts isn\u2019t just self-discipline,\u00a0motivation, or willpower \u2014 accountability also plays a huge role in sticking to your routine.<\/p>\n
When you\u2019re just starting to rebuild your fitness, the biggest factor in your success is whether or not you show up.<\/p>\n
To keep yourself on track, try joining a local fitness group, planning workouts with a friend, or investing in a personal trainer.<\/p>\n
\u201cFinding a community that will hold you accountable to your goals is huge because on those days when you feel burnt out, they can help you keep that fire alive,\u201d Braun says.<\/p>\n
![\"group](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/04\/22115106\/How-to-Get-Back-In-Shape-600-celebration.png\" "\\"\\"")
<\/p>\n
Acknowledging how far you\u2019ve come is a great way to stay on track with your goals\u00a0and\u00a0maintain your motivation.<\/p>\n
Carve out time every week to reflect on your workouts and celebrate the little victories, like\u00a0lifting two more pounds or showing up to all four of the Pilates classes you signed up for.<\/p>\n
Dale also suggests creating a specific reward system for meeting your goals.<\/p>\n
\u201cFor example, book yourself a massage when you hit five workouts in one week, or indulge in a weekend away if you hit 20 workouts in a month,\u201d she says.<\/p>\n
Getting back in shape can take considerable time, so it\u2019s a good idea to check in with yourself regularly to see whether or not your routine is working.<\/p>\n
Braun recommends tracking your workouts and reviewing them every three to four weeks.<\/p>\n
If you notice a plateau, you may need to reassess your exercise routine and make some adjustments.<\/p>\n
Before you change your workouts, though, take stock of your other daily habits first. Factors like diet,\u00a0sleep, recovery time, and stress can all affect your fitness progress.<\/p>\n
You want to make sure you\u2019re hydrating often, nourishing yourself well, and getting adequate sleep, Braun says.<\/p>\n
If all of that is on point and you\u2019re\u00a0still\u00a0seeing a\u00a0lag in your results, then it\u2019s probably time to tweak your workouts.<\/p>\n
It\u2019s always possible to reclaim your fitness and get back in shape, no matter how long it\u2019s been since last exercised. You just have to be\u00a0willing to start.<\/p>\n
Once you get going again, focus on setting attainable goals, easing back into your routine, practicing consistency, and enjoying the process.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sticking to a\u00a0regular exercise routine\u00a0can be challenging, even in the best of circumstances. But when life gets busy or if you happen to get injured, it\u2019s all too easy to fall out of the habit. One week off turns into two, and before you know it your impressive fitness regime \u2014 along with all the […]<\/p>\n","protected":false},"author":1,"featured_media":2010,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-2009","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2009","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2009"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2009\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2010"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}