How to Get Back in Shape After A Long Workout Break

Getting back in shape after taking a long break from the gym sounds next to impossible for many. You'll have to start from the scratch and unlearn and relearn many things in order to get back in the desired shape. Whether you were at your prime one year back, two years back or just six months, it could be hard to pick up where you left but with some determination it's totally possible to see those glistening days again.

One of the active ways of seeking back your faded practices is to pursue your favorite sport you once played and then eventually linking it up with your fitness regimen for encouraged fitness undertaking, as you realize how lack of fitness is affecting your performance. 


Next, make sure you’re chasing fat loss and not just weight loss. There’s a significant difference in both, where fat loss may not necessarily mean muscle loss but weight loss means the loss in both dense muscle and light fat as well. Loss in muscle can make you weak and your immunity is susceptible. Fat loss can be directed by focusing on building and strengthening muscles which translates into faster fat loss. It’s always wise to train under a certified coach to reap the benefits of this often time consuming and long journey to help you lose fat efficiently without pulling your hair and losing traction. 

Move away from the conventional cardio as the main arsenal to fight fat loss. Strength training leads to micro-trauma which causes greater after-calorie burn than just cardio. The best way to draw closer to fitness would be to incorporate strength training workouts with cardio sessions. While these both are being looked after, don’t forget flexibility sessions and definitely seek a nutrition program to make sure your efforts are not being wasted. 

Generally, carb cycling and carb management is essential in your pursuit to cut down on fat. Depending on your body type, gender, energy expenditure and level of fitness, a nutrition program should be implemented. Almost certainly whichever endeavor you seek, complex carbs are always your best friend and simple carbs should be used sparingly except post intense sessions where body demands them and your nutrition evaluator thinks appropriate. 

Typically sub 100gm carbs/day for a person weighing 80 kgs is good to begin with. Again don’t be fooled into believing that a 80kg body is holding less fat than a person weighing 90 kg. A person holding fat in a body is irrespective of the total body weight. For instance, a bodybuilder weighing 130 kgs has 6-7% body fat on competition stage while a typical obese man weighing above 100kgs maybe holding more than 40% body fat. The BMI is no longer an accurate measurement of one’s physical condition as it fails the former case of a bodybuilder. Thus always measure fat percentage first before scripting a goal fit for your renewed fitness journey. 

Learn and try different nutrition options to further your chance of optimum fat loss. A good nutritionist would help you assess your position and can recommend accordingly. 

Remember, fitness is not just about building muscles or losing fat. The five elements of fitness namely cardiovascular endurance, musculo-skeletal strength, musculo-skeletal endurance, flexibility and body fat composition should be addressed to  chase optimum fitness.

With this, we hope to give you a fair idea of what you need to bear in mind before resuming or beginning your fitness  journey where the drop-outs are high. We wish you all the best in your endeavors towards achieving good health and well-being.