Trying To Get Back Into Shape Again?

If you have taken a layoff from your fitness program it's difficult to get motivated to get into your training routine again. What you have to do is stick to some realistic attainable "written"goals to help push you.

The reason I say "written" is simply because if you don't write your resolutions down they are simply wishes. Studies have established over and over again that writing your goals on paper is powerful.

Let's take a look at some examples. If you want to get back into running, walk to start with. Depending on your level of fitness you possibly will only start with fifteen or twenty minutes. If you have some level of fitness begin with a half hour and gradually increase it.

Once you have been walking briskly for a couple of weeks ease back into running by alternating walking and running. Walk briskly for just ten minutes and run for five and so forth. As you increase your level of fitness and your soreness lessens increase the running until you jogging once again for a minimum of 30 minutes without stopping.

If you have done weight training in the past and have taken a layoff of more than a few months you really need to take it slow coming back.

With weight training, if you push too hard too early you can wind up hurting your muscle's supporting tendons and ligaments. The key is not to dash in trying to use the same weights you were using and do less sets.

What I do after a long hiatus is to go to the gym and ride the motionless bike for 15-2o minutes first to warm my body up. Next, I will decide on only a single body part per day to train. If you are an older person or have a larger frame you may want to stay on this kind of program even after your initial break-in period.

Let us look at working the chest for example. If I were bench pressing 300 pounds prior to my layoff I will start my first training session with 135 pounds and do 3 or 4 sets of high reps in the 15-20 range. Adjust your weights accordingly. Next I may do 3 sets of flat dumbbell flyes again with higher reps so as not to put too much pressure on my tendons and ligaments.

Follow these same guidelines for all body parts and don't forget to increase the weights and reps slowly and within a month you will be right back to hard weight training once more and working towards your goals - reducing your body fat and learning how to get a six pack.

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