Exercise can sometimes fall behind in our priorities in life. When sudden changes in circumstances or long breaks cause us to stop exercising, it’s not easy to start again. Whether it’s been a few years or just a short休息 period, rebuilding your body requires a smart strategy. Let’s explore the 12 essential principles recommended by Men’s Health magazine to regain your previous physique after a休息 period.

 

Setting goals = It is important to establish specific goals such as weekly exercise frequency or daily required exercise amount. Acknowledge your current state, start with small goals, build a sense of achievement, and create a successful exercise routine. Clarifying your exercise goals makes it easier to achieve the expected results.

 

Assessing current physical condition = It is essential to understand your current fitness level before starting exercise. Without comparing to past physical condition, it is necessary to clearly know where you stand now and then develop an appropriate recovery strategy accordingly.

 

Setting realistic plans = It is important to create an exercise plan that fits your lifestyle pattern. Whether exercising at home or at the gym, planning according to your current schedule increases the likelihood of maintaining it. Gradually increasing the intensity of a routine tailored to your daily life is recommended.

Consistent practice = Even if the time is short, it is important to exercise regularly every day. Through regular exercise, you can gradually regain your physical strength, and daily workouts slowly change your body.

 

Review of progress = Track the number of exercises, improvements in physical strength, and mental/emotional changes to assess your development. It is important to record even small achievements and reflect on how much you are growing.

 

Recognizing achievements = If you have achieved your goals or consistently exercised as planned, celebrate even small accomplishments and foster a positive attitude. Even before reaching a perfect body, acknowledging achievements along the way and rewarding yourself helps maintain ongoing motivation.

 

Increasing responsibility = It is helpful to have friends to share goals with or family and friends who share exercise goals. In such cases, a sense of responsibility develops, which greatly aids in achieving the goal. Regular check-ins and commitments with someone help maintain the plan.

 

Prioritizing nutrition = A balanced diet is essential for achieving exercise goals. An unprocessed food-based diet can supply the energy needed for exercise and support recovery. In particular, paying attention to protein intake and designing a diet tailored to your goals is important.

 

Paying attention to meals = Properly preparing a meal plan creates an environment where healthy choices can be made. In addition to weight management, eating nutritious meals positively impacts achieving physical goals. Preparing planned meals is a good habit that helps resist temptations.

 

Hydration = Adequate fluid intake enhances exercise efficiency and is essential for recovery. It is recommended to always carry a water bottle and drink water habitually.

 

Don't forget rest and recovery = Adequate rest and recovery time are essential components of exercise. This helps prevent burnout and maintain a sustainable workout routine. It is necessary to check your physical condition and evaluate progress during rest periods.

 

Getting expert help = Receiving assistance from a personal trainer, physical therapist, or nutritionist can help you create a customized plan and effectively achieve your goals. Whenever possible, it is recommended to seek systematic support from certified fitness professionals.

 

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Exercise is sometimes in our lives

There are times when you fall behind in priority.

I'll do exercise later, later.

I think about this a lot, but

You're in a serious reflection mode, huh?