The New Year is a time when we all get motivated to make changes and improvements in our lives.
And the most common change people want to make is with their physical health.
Weight loss, specifically.
So many people try to get moving again (January is the busiest month for gyms, after all) but what many don’t realize is that soreness – & even worse, injuries – are highly likely when attempting to train again after a long layoff.
Now, how can anyone consistently lose weight if they are unable to train because of severe soreness or injuries?
By following these 5 tips below, you can start exercising again, avoid soreness and injury, and finally lose weight!
1. Limit Your Workouts to 2x-3x per Week
When you train, you’re essentially “breaking down” your body.
The only way to “build yourself back up” is through rest.
Instead of training everyday, shoot for two or three times per week, tops, when starting out.
Starting out, you’ll need more time to rest and recover. As your body adapts to the training, you can consider training more throughout the week.
2. Limit Your Workout to 45 Minutes
Piggybacking off of the first point – the longer your workouts are, the more your body takes a beating.
45 minutes is enough time for an intense, effective workout that can help you start losing weight, but without being excessively rough on the body.
3. Avoid Overly Intense Workout Regimens (HIIT, Crossfit, etc.)
Plenty of workout programs exist that are incredibly grueling and intense, but offer amazing results. Some examples include High-Intensity Interval Training and Crossfit.
It seems like a logical trade-off: work incredibly hard in the gym, and you’ll transform your body.
There’s no denying that programs like these can get you an amazing body. But, all too often, beginners dive head-first into these programs and wind up very discouraged (at the best) or even injured (at the worst).
Slower-paced, lower-intensity workouts – where care is paid towards proper technique – are a better choice for someone just starting out.
4. Have Your Movement Assessed by a Professional
Taking time off from exercising can be detrimental to one’s flexibility and ability to perform basic movements.
These “movement deficits” can make your training regimen more risky, because your body will have to compensate elsewhere to accomplish certain exercises or movements.
By having a professional assess your movement before you embark on a training program, you can be educated on what you can safely do right off the bat, and what you’ll need to improve upon.
The FMS (Functional Movement System) is one of the most popular method of movement screening, has been used by many professional sports teams, and is offered to all members here at GameChanger.
5. Take Advantage of Self-Massage
Something as simple as massage can help relieve the initial soreness and tightness that people experience when starting exercising again.
Now, most of us normally don’t have access to a massage therapist, but luckily, there are a number of implements that we can use to assist in self-massage.
Foam rollers are great for really digging into your leg & back muscles. Lacrosse balls are another awesome tool to help pin-point tight & sore spots on our upper body muscles. Finally, “magic wands”, or massage sticks, or good for massaging precise areas on our thighs and calves.
By following these 5 tips, you’ll give yourself an easier transition back to exercising, keep soreness at bay, reduce your chances of injury, and allow yourself to consistently train and continuously lose weight!
If you’re in need of getting help started again, then you’ve come to the right place.
With our 21-Day Jumpstart, we’ve helped hundreds of busy adults, just like you, get back in shape and lose weight.
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