Many people start their year feeling heavier, more sluggish and generally less fit than at the start of December. If you are one of them, this article is for you.
Getting back on the fitness track after weeks of overeating and over drinking may seem like a relief, especially if you made one of those new year resolutions to get fitter, lose weight and create a healthier lifestyle.
However, as you probably already know the enthusiasm can disappear very quickly, for some as soon as by the end of January. Some of the reasons why that may happen are:
This list could go on, but these are important elements to consider before jumping into a new fitness routine. Here are 5 tips to make your transition back into fitness smooth, motivational and sustainable.
1. Drop the Guilt
Many people feel guilty after two weeks off and think they can make up for it by hitting the gym every day on the first week of January. While some of the more seasoned gym goers may get away with it, most people will experience the opposite effect they were aiming for.
You get frustrated as you realise that you can life as heavy, run as fast or keep up with your favourite routine as well and instead of feeling uplifted and encouraged, you get into a vicious cycle of self-talk.
What’s done is in the past and you can’t change it. Understand and accept where you are now. Work your way back gradually and you’ll notice that your body will be back on track in no time.
2. Start Slow
You may feel like you want to jump head first and get back into your intense routine straight away, but by doing so your risk of getting injured becomes much higher and you may even burn out far quicker.
Set smaller, achievable targets for the first few weeks, until you feel your old strength and stamina coming back before you beat yourself up and hit your workouts hard.
3. Focus on Your Diet
Choosing what you eat is an important part of taking a proactively healthy approach to your fitness journey. Choose foods that are lighter, lower in calories and have better nutritional values than those you have been eating during the holidays.
Beware of detoxes and fads though. Jumping into eating close to nothing after a binge will only drain your body and metabolism further and result in feeling more stressed, less energetic and more frustrated.
Choose meals that you love but substitute high fat ingredients with a lower calorie equivalent, cut as much processed foods as possible and aim to increase your fresh fruit and vegetable intake.
4. Quench Your Thirst with Water
Dry January is getting a bit of traction lately and if you feel you can go the whole month without having any alcohol, then go for it. If that’s not for you, just aim to consume significantly less, cut back on sugary drinks, calorific hot drinks and juices too.
Water is a much more budget friendly and clean option to quench your thirst and it doesn’t cost calories either. Staying hydrated is also essential from a hydration point to keep your skin glowing throughout winter and protect it from becoming too dry.
5. Keep It Varied
This goes both for your nutrition habits and training routine. Especially until you get back your usual fitness mojo, try foods and activities that you always wanted but never got around to. Especially with all the fitness and health club offers you will be able to find something new to try ever week in London and you never know when you find a new passion.
If you need help or advice on how to get back on the fitness track, feel free to get in touch for a commitment-free chat.
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Busy Pro Fitness offers personal training in Hampstead for clients based in Hampstead, Belsize Park, St John's Wood, West & South Hampstead, Childs Hill, Finchley, Golders Green, Regents Park, Maida Vale, Highgate, Muswell Hill, Hendon, Primrose Hill and surrounding areas but we also provide a Virtual Training and Online Coaching service for those clients who live elsewhere and Worldwide.