How to Get Back into the Gym and Reclaim Your Gains

When I was travelling, my main purpose was to enjoy culture, food and majestic sceneries. Training was the last thing on my mind. Okay, maybe after eating 7 scoops of Gelato I thought of hitting the gym.

However, besides walking all day and doing a few random pull ups I did not perform any form of “exercise”. Not a single weight was lifted and the only thing I lifted was food to my mouth.

I weighed myself when I returned; I lost 2kg (probably lost more lean mass and put on some fat in the process) and my performance suffered when I hit the gym.

What used to be 7-8 rep max was my current 1 rep max and training left me sore for 3 days straight. This was unusual for me because I usually don’t get very sore after a high volume training day.

All these were definite signs that a month of not lifting affected me. However the whole travelling experience was amazing and definitely worth the lost of my gains.

Travel Experience > Gains

I did not have trouble getting my butt in the gym when I returned because my career revolves around training. For those that do not work in a gym, you might encounter some problems getting started again.

If that sounds like you do not fret, this blog post is meant to help you kick ass once more!

So let’s jump right into it!

1.Put something on the line

The best way to do get things done is to put something on the line. It can be a physical object like money or something so vague like your reputation.

Imagine handing your friend 200 bucks and telling him if you don’t return to the gym he can keep the money, I’m pretty you’ll head to the gym even if you have a broken leg just to keep yout cash.

Another way to do it is to make an announcement on Facebook. This will surely get some trolls true friends bugging if you don’t go back to the gym.

Both steps seem extremely simple but it can work wonders. If you want to put some money on the line, here’s a pretty cool site you can use.

It’s called Stickk and if you fail to complete the task you set, the money goes to a friend, a charity you favour or one you despise.

Try Stickk here!

It’s pretty effective considering that the thought of your money going somewhere you hate will make you cringe.

2. Compete

Another great way to get back on track with your fitness goals is to sign up for a competition. Joining a competition can be a great motivator to get you training once again.

Most people I know use competitions to challenge their capabilities with the desire to place decently well.

If you sign up for an endurance run I’m pretty sure you’ll eventually start doing some running to ensure you finish with a good time.

So unless you are fine with being so slow that a turtle crawling backwards with another turtle on its shell can outrun you, I’m pretty sure you will find time to train towards your goals.

3. Make it fun

The best program is the program you can be consistent with.

Cliché as it sounds; this is exceptionally true if you are seeking long term results. Most people that hop from one program to another usually look the same before they started working out.

The only thing that’s changed is the size of their bank account after spending tons of money on useless supplements.

Consistency is king when it comes to getting the results, but I digress.

A key element to help with consistency is fun. There’s a reason why a kid who build lego blocks that resembles nothing magnificent keeps doing it. It’s probably also the same reason why I keep playing the Call of Duty even though I constantly get my head blown off by Snipers.

That’s because it’s fun!

*Sometimes I do stupid things in the gym to have fun.*

Adding some fun would make you want to do something more often. This rings true as well when it comes to fitness.

A well structured program is definitely important, but if you find it hard to get back to the gym, it’s time to take a short break from the program you’ve been on.

If you’ve always been chasing heavy weights on your big lifts, perhaps play around with some gymnastic movements or dumbbell circuit training. Do something you don’t regularly do just to make fitness fun again.

After getting back into the groove, return to your structured program and watch the gains come pouring down.

4. Hire a coach

For maximal gains, hire a good coach.

A good coach can ensure you make progress and hit the goals you have. Besides when you hire a coach, you can be sure that you have someone to keep you accountable.

Hiring a coach will allow you to work within your capabilities and a good coach will know when to push you and when to hold back.

Even a coach needs a coach at times and I’m currently working with my buddy from Canada , Dean Somerset. I’m on my last month and have made good gains (topless progress pictures to follow after completion) in both my strength and body composition.

Do check him out for some great fitness information. Tell him I sent you and you’ll receive a free high 5!

A good coach can definitely add value to anyone’s training so perhaps hiring one can help you get back on the right track.

If you’re interested and want me to bring you some gains shoot me an email at [email protected] and I’ll get back to you as soon as possible.

I will also be opening a brand new coaching group soon which is going to be epic, so keep your eyes peeled.

5. Start as soon as possible

Getting your butt back into the gym as soon as possible is going to make things a whole lot easier. The longer you delay a task, the harder it is for you to get started.

It can all be explained by two very simple physics concepts, inertia and momentum.

Inertia = the resistance encountered when trying to change or start something.

Momentum = the force gained by moving an object.

While being far from a physics expert, I’m pretty sure I got those definitions right (thank you Grade 9 high school teacher!)

The longer you delay something, the harder it is to start because of inertia. However once you overcome the inertia and get things rolling, you pick up momentum and you the more momentum you pick up; the harder it is to stop!

Physics applied into real life, oh yeah!

It’s also why you should keep procrastination at bay.

Procrastination is a huge problem when it comes to getting things done. Procrastination is getting ready to get ready, stop thinking of getting ready & get started!

Procrastination is getting ready to get ready, stop thinking of getting ready & get started! <—- Don’t procrastinate and tweet this!!

 

What’s stopping you from hitting the gym? What previous strategies have I missed out and is effective? Drop a comment below and don’t forget to share this with someone who wants to go back to the gym but haven’t been doing so!

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