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Thread: How to Get Back on Track When Youve Fallen Off the Fitness Train

  1. #1
    V.I.P. - SPONSOR Richardbrown's Avatar
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    How to Get Back on Track When Youve Fallen Off the Fitness Train



    It happens to the best of us. Sometimes you get caught up, life gets in the way, your schedule changes, you lose motivation, or a cheat day turns into weeks or longer, and you havent picked yourself back up. And thats okay. Its time to dust yourself off and get out of this rut. You can do it, you just might need some pointers to get into the right mindset.

    Realize Its Okay to Start Again
    We can all become obsessed with timelines. And having a timeline can be essential to achieving a goal or sticking to a plan. When that goal is fitness or health oriented, we can easily wallow in our failures of not meeting that timeline, but the truth is its never too late to start again.
    Dont let this period of inconsistency dictate the rest of your life. Just think about the future: you can either get back on the wagon, and eventually reach your goals; or you can continue with your current lifestyle and be the same or worse off in 6 months or a year from now. Improvise. Adapt. Overcome.

    Start Again ASAP
    Start today, dont wait for tomorrow. If you are waiting for everything to align in order to start again, youll be waiting forever. Its easy to make excuses and put things off. Today wont be perfect, so Ill start tomorrow, or I wont have time today to do everything I want to do, so Im going to do nothing at all. See how that sounds?
    Its too late to go to the gym, or I ate like an jerk at lunch, so Im going to eat like an jerk the rest of the day too. Your day does not have to be perfect. Put effort into smaller changes if necessary. So you dont have time for the gym how about a light home workout, or a few stretches, or even writing out your goals or plan for the future. Do something for yourself today that will help future you. And when you look back in 6 weeks, youll be happy that you didnt wait. Because if you did, who knows what other excuses you would have made, or what obstacles would have gotten in the way. The only one standing in the way is yourself.

    Dont Punish Yourself
    So youve been eating like a real jerk lately, or youve been skipping the gym entirely. The worst thing you can do for yourself is go into a cycle of yo-yo dieting or exercise by extreme diet restriction or extremely unpleasant exercise. Dont starve yourself. Dont beat yourself up. Just start your plan again (or your new plan) with how you intend to do it long-term. The key here is thinking of how your actions will affect you long term. If you start a crash diet, you may well end up binging and coming back full circle. Stick to something sustainable.

    Track Your Food

    Want to lose weight? Calorie deficit. Want to gain lean mass? Calorie surplus. These dont have to be extremes. However, if youre not properly tracking your food intake, you can be over or underestimating how much youre consuming, by a lot.
    The key to tracking your food is to weigh your food. Nutrition labels and serving sizes lie. A serving size of peanut butter is 32 grams, 210 calories. However, what you put on that tablespoon is probably closer to 45 grams, 295 calories. That is a difference of 85 calories. While 85 calories might not seem like much, consider all the other things youre consuming that are underestimated in calories. You can easily consume an extra 500 calories just from measurement inconsistencies throughout the day. Over a week, thats 1 lb. that you didnt lose.
    Same goes if youre trying to gain lean mass. Just because you should be in a surplus, doesnt mean that that surplus has to be outrageous. If youre consuming too much of a surplus, along with any muscle youre building, youll also be gaining unwanted fat.
    Get a food scale, a calorie tracking app (that allows you to create your own entries in grams) and set aside those measuring cups. The discrepancies are major.

    Get Moving
    Okay, maybe youve lost some or a lot of strength. Going up a flight of stairs now leaves you winded. That doesnt mean you just give up. It means you start doing the things you can do, and aim to continuously improve.
    Maybe you want to get moving again, but find it hard knowing where, how, or when to start. How about start by doing anything? The best exercise is one you can safely perform. So if youre wanting to gain your strength again, you will need to be lifting weights, and you will likely not be able to lift the same amounts you were previously. Start with a light weight, and go from there. Dont be ashamed that youre not as strong as you wished or you were, be proud that you got back up and started doing it again. Ignore the opinions of others, and do what you can safely perform and what gets you moving, period.
    Maybe all you can handle now is a brief walk. Thats okay too. Walk, swim, jog, whatever you choose, do what you can, push yourself a little, but not enough for you to be too sore to move the next day. Moderation is key.

    Change the Things You Can
    Not everything can be changed, and thats just a fact of life. Change what you can, and adapt to the things you cant.
    So maybe now after this hiatus from diet and exercise you wont meet your deadline of having the perfect body by January 1st. But you can change that timeframe of when youd like to have your perfect body (if thats even a thing). Maybe your gym is only open from 5-2, but youre a night owl. You can either change yourself by waking up earlier to get to the gym when they open, or you can find a new gym.
    Theres a solution to (almost) any problem, you just need to find one that is feasible for you. And sometimes you might not like the solution, and that is when you need to consider how important your goals are to you.

    Renew Your Motivation
    Motivation can come and go in waves. So in periods when you just dont care, you need to revisit your WHY and think of solutions that will get you back on track to complete your why.
    This can be from finding new activities to be active in, new foods or recipes to try, meeting or following new people, implementing a reward system, or remapping out your plan.

    Learn From Your Experience

    You can gain something from this experience. Failing doesnt mean you have to fail forever, and it doesnt mean youre a failure. In fact, with this setback, you might have been led to new or better opportunities and ideas this time around. Dont ever give up on the things that are important to you.

  2. #2
    Moderator stevesmi's Avatar
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    muscle and body memory are real things.
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  3. #3
    EVO V.I.P. Eddie Haskell's Avatar
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    The before guy is huge.

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    Official Representative (VIP) Vadim Fedorov's Avatar
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    Interesting and important article

  5. #5
    EVO V.I.P. BodyMonster34's Avatar
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    Quote Originally Posted by Eddie Haskell View Post
    The before guy is huge.
    bro i bet he taking lots of test and tren. i like his look better then after

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    Moderator Mobster's Avatar
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    Hard to believe they're the same person

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    Moderator India #1 Tiger Salman Khan's Avatar
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    Motivating article....

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    Big Moderator RoySimpson's Avatar
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    Consistency and discipline!!

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