Or maybe you've had a long break and you know from experience how challenging those first few days back can be. Either way, just jumping in and going to the gym can be intimidating and daunting.
Realistically, you know that no one cares how or what you do but you don't want to be the one falling off the treadmill after thirty seconds or quitting after your first set. Fortunately we have some interesting ways to ease you into (or back into) the fitness lifestyle that also sets you up for the best results.
Most start the new fitness regimen the same day they start their new diet to support the new fitness regimen. Why not give your body some time to adjust to the new diet and build the energy stores that can truly support your new you?
Pick your diet and supplements two weeks before your first day of full-on training and iron out the kinks. Then on day one you have the energy and nutritional foundation to get the most out of your training. It's also one less thing to think about on that first day.
And don't forget about hydration. Most people do not drink enough fluids though out the day so now is the time to find a good quality water bottle and make it your new best friend.
A lot of your recovery from your training happens when you sleep. Want maximum returns for your efforts? Get enough rest.
Figure out your sleep schedule and adjust it during your nutritional build up especially if you plan on waking up earlier to work out. Get eight hours and figure out if that's enough or too much. Different people have different sleep requirements. If you're hitting the snooze button, chances are you are not getting enough sleep.
Sleep is recovery. Recovery is results!
Life happens. You're break from the gym may have been longer than you want to admit. Or you might be planning to take on a particularly challenging new program.
And you know that first day is going to suck.
But maybe not. We can give two weeks to get the nutrition right and iron out the sleep schedule and during that time we can find challenges throughout the day to test muscles and do some light cardio without stepping in the gym or hitting the work out mat.
Take the stairs. Avoid elevators at all costs. Park as far from the front door of your favorite store and walk. Do a certain number of squats every time you go to the bathroom. Seek out the little physical challenges that will make that first day back more enjoyable.
Or take it to the next level and do planks.
Planks, in all their varieties, are a fantastic almost-full-body workout and since all you have to do is hold the plank for X number of seconds, there is really no excuse not to hold a few right before bed or right when you get up.
The thirty day plank challenges are popular but you could vary them with weights. Start small with a pound or two laid on your back, and work your way up to heavier weights over the course of a few weeks. Check out some YouTube videos for proper form.
You will notice the difference after the first week and you will not hate that first day quite so much.
It's here. Day One.
And it's still a little intimidating but you are already on the fast track to the results you crave. You have your nutritional needs addressed and you didn't hit snooze once all week. Yes, there are challenges ahead but you're ready. The stair machine awaits but you've been doing stairs already and you know where your core is thanks to planks.
Now it's time to train.
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