We’ve all failed to keep up our exercise routines at some point.
Here’s exactly how to get back into your fitness routine.
This post originally appeared onDick Talens' blog.
(Otherwise you won’t be able to get back on it, amirite?)
But it’s important to show yourself some self-compassion.
Look, falling off the horse is completely normal.
Everyone does it, and it doesn’t make you weak-willed or undisciplined.
It’s important to come from a place of self-compassion here so that you could take another crack.
It may seem silly, but it will greatly increase your forgiveness for this misstep.
The criticized The person who is defensive about the potentially hurtful things that the criticizer is saying.
you’re free to pretend that this is the most compassionate, understanding friend that you have.
Now, run through the dialogue that the criticizer would say.
You know, the things that you’re internally berating yourself about for stopping your regimen.
Notice the charged words that are said and how they make you feel.
Secondly, run through the dialogue that the criticized person would say.
Talk about how hurtful the criticizer’s words are and how they don’t make you feel like continuing.
Lastly, go through the compassionate mediator’s role.
You’re going to show an extreme amount of compassion for the person being criticized.
Mediate those two sides.
(Remember, the mediator should be compassionate towards both parties.)
The criticized person will feel supported in his endeavors and understand that he/she is not defined by his misstep.
If you’ve gone without training for longer then that, don’t fret.
It’s almost as if one’s muscle retains a “memory” of how strong it once was.
(Hence, the term for this is “muscle memory.")
In short, strength comes back quickly.
One female client put on 8% additional body weight (about 10 lbs for a 135-lb woman).
But most of this weight is probably from excess water retention, not fat.
Basically,the scale is lying to you.
Realize that it takes a surplus of 3,500 calories to gain one pound of fat.
Think objectively and without judging yourself: Do you think that you racked up that much of a surplus?
Possible, but not likely.
In all likelihood, most of it is water weight.
Additional water weight should subside by this time.
Taking the scale at face value is particularly dangerous without doing the protocol above.
In reality it would have only taken a week or two to undo damage.
I have personal experience with creating this self-fulfilling prophecy.
In 2006, I lost 40 pounds in four months and then competed in a bodybuilding contest.
(And no, that was not water weight.)
So analyze objectively, without judgment.
You’d be pretty fucking happy, right?
Of course you would.
But that happiness fades away quickly.
When it comes to happiness, us human beings are equally incredibly resilient and stubborn.
One client went from dumbbell chest pressing 40lbs to 100lbs in a few short months.
Yet, after a short break he was incredibly displeased that he could only do 80lbs.
Idealizing the past will lead to preemptive feelings of defeat, hopelessness, and self-hate.
But this can be prevented by showing a sense of gratitude.
Take a step back.
Think about how far you’ve come and how much work you put in to get there.
When you do that, you might again focus on continued growth rather than previous glory.
Now here’s the important part: just get through your list without thinking about outcome whatsoever.
Focus on getting through your checklist.
Step 5: Crush Your Previous Baseline
That’s it.
He is now bringing his passion for health and fitness to as many people as possible through online training.
Want to train with Dick?
Image adapted fromOpenClips,2(Pixabay).
Additional photos byBryan Ochalla,Hotel Der Oeschberghof,Maria Ly(Flickr).
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