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/How to get back into shape 

How to get back into shape 

Working out on treadmillYou're on a great routine - eating well, sleeping enough, going to the gym regularly.

Then, like clockwork, life gets in the way.

Work gets too busy, you get injured or kids come into your life and your routine goes out the window.

When this cycle keeps repeating itself, it's easy to give up on getting back in shape. Why bother going to the gym if you end up stopping in a few months? Why cut out carbs if you're just going to make exceptions for the holidays?

If you're reading this article, you probably don't want to give up. You understand that if you don't take care of your body, bad things WILL happen. Our health is directly related to what we eat, how much we sleep and how active we are. These elements also help manage our mental health as well.

The best way to get back into shape is to immediately restart your routine. Don't overthink it, just do it. To re-ignite a workout that's motivating, follow these steps:

  1. Choose a measurable exercise method and schedule that's so easy and convenient for you that you won't have an excuse to say no (example: 2 push-ups a day)
  2. Schedule this exercise on your calendar or tie it to a specific trigger (example: I will do this workout right after I wake up in the morning)
  3. Track your progress every time (you can use apps like Momentum)
  4. Increase the intensity of the exercise every week (example: next week, I'll do 3 push ups)
  5. Continue for 3 months and then choose another exercise regime that's appropriate for your enhanced level of fitness

The most important part is to get started again. What will keep you motivated is knowing that you're making progress so don't forget to measure your progress. In the beginning, the progress will be in the form of increased repetition or weights. As you keep going, positive changes in your physique and energy will help fuel the routine.

Once you stop seeing progress in your current routine, immediately find another routine that can push you further.

If life derails your routine, just restart at step one.

Below is a one-month workout that my good friend, Leighton Kuet at LK Fit, shared with me. I use this routine every time I need to get back into shape and it works very well (especially if I measure my progress after every workout).

Body-weight starter exercise - Recommended frequency - 3 days a week

Week 1:

Superset - 3 reps each exercise with 2-minute rest in between each exercise in the following order.

  1. Max Pushup
  2. Max Pull up
  3. Max Sit up
  4. Max Burpee

Week 2:

Superset - 3 reps each exercise with 90-second rest in between each exercise in the following order.

  1. Max Burpee
  2. Max Pull up
  3. Max Pushup
  4. Max Sit up

Week 3:

Superset - 3 reps each exercise with 60-second rest in between each exercise in the following order.

  1. Max Pull Up
  2. Max Pushup
  3. Max Burpee
  4. Max Sit up

Week 4:

Superset -3 reps each exercise with no rest in between each exercise in the following order.

  1. Max Pushup
  2. Max Pull up
  3. Max Sit up
  4. Max Burpee

Leighton has other more customized routines as well based on your goals. If you're interested, reach out to him here.

 

Photo by E'Lisa Campbell

Robert Chen

Robert Chen is the founder of Embrace Possibility and author of The Dreams to Reality Fieldbook. He helps people who feel stuck move forward by guiding them to see other possibilities for their lives. He specializes in working with high performers get to the next level. If you're going through a tough time right now, check out Robert's article on How to Feel Better Right Away and if you're having trouble getting what you want out of life, check out How to Always Achieve Your Goals.

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