What happens when you reach your fitness goals? Most of us take it easy, celebrate. We reward ourselves for making it. And we slack off, especially if it’s summer and the parties, bonfires, concerts and barbecues beckon. Cardio is the last thing we feel like doing at 90 degrees.
What happens next is that we gain back the fat we’ve worked so hard to melt. What we should be doing instead is maintaining the result of our hard work, even if summer makes us feel irresponsible and fall makes us lazy. Here are some tips to help you get back on track quicker.
If you’ve been used to a high intensity training program like Insanity, then you can slowly go back to your usual routine by replacing a few of the more strenuous exercises with gentler ones. This will help you prevent injury.
If you’ve been on an extreme diet to get in shape, of course you’ll need to find a system that is sustainable. FInd out how much your maintenance calorie should be. Slowly bring your diet closer to that ideal diet until you’re able to stabilize your weight.
In the beginning, you’ll be working out less than you’ve been used to during your program. Make sure you adjust the calories you consume accordingly.
Don’t beat yourself up for letting yourself go. You don’t want to add stress to your concerns. Cortisol, the stress hormone, can cause muscle loss and lead to fat gain. Just get right down to planning how you’ll get back into the groove again.
If you have trouble keeping away from temptations – a night at your favorite watering hole, for instance – then create a plan for yourself. Set down your priorities in it. Decide what you must do on a daily basis. When you have a plan, it’s easier to avoid temptations.
Some experts recommend waking up earlier in the day so that you can train with fresh motivation, and before you’re faced with temptations.
It goes without saying that you’ll have to give up some of the things you were indulging in while slacking off. This means, no more staying up nights or giving in to temptations for fast foods and free-flowing beer on tap.
It goes without saying that without the eight hours of sleep each night, your body won’t be able to handle the rigors of your workout routine. Lack of sleep doesn’t make a lean, brawny body. Keep this in mind every time you have a choice between a late night and early bedtime.
If you’ve never prepped your meals before, now is a good time to start. Meal prepping will make it easy for you to portion your meals. You’ll be less likely to take second helpings. You’ll spend more time doing things you love rather than worrying over what to eat. And you’ll also be less likely to dial the number of your favorite fried chicken place when you’re hungry.
As you go back to your normal routine, you can go back to taking the protein shakes, fish oil, creatine, minerals and vitamins that you were taking as supplements.
Are you ready to get back on track to looking and feeling great? Get your workout clothes and hit the gym!
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