Do You Want To Get Back In Shape?

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

The main reason I say "written" is simply because if you don't write your goals down your goals are merely wishes. Studies have verified over and over again that writing your goals down in a notebook is powerful.

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

Once you have been walking for a couple of weeks ease back into running by alternating walking and jogging. Start to walk for just ten minutes and run for five and so on. As your fitness level increases and your pain lessens increase the jogging until you are running again for atleast 30 minutes once again.

If you have experience with weight training in the past and have taken a break of more than a couple of months you really need to take it slow coming back.

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

What I do after an extended time-out is to head to the gym and exercise on the stationary bike for 15-2o minutes in the beginning to warm my body up. After that, I can decide on only a single body part per day to work out. If you are an older person or have a larger frame you may perhaps want to remain on this kind of program even after your initial break-in period.

Let's look at working out the chest for example. If I was able to bench press 300 pounds before I took a break 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. After that I may do 3 sets of flat dumbbell flyes once more with higher reps so that you don't put too much strain on my tendons and ligaments.

Follow these same guidelines for all body parts and you should increase the weights and reps gradually and within a month you will be right back to heavy 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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