Comeback Workout Steps to Get Back in Shape
Looking to get back into working out after a lengthy or perhaps a lifelong hiatus but feeling intimidated at the thought of squatting alongside hand-standing people at a CrossFit?
Remember, even the little things can help motivate you, like a cool pair of shoes, energizing playlist or cute leggings. And if you hate piloxing (that’s Pilates and kickboxing for the newbies), don’t go just because it’s the cool workout. Pick something you enjoy or you’ll end up dreading it.
Try these tips from three celebrity fitness trainers to get you back into your groove in no time.
Lacey Stone is a tough-as-nails trainer with a heart of gold. The Los Angeles-based Flywheel instructor was recently chosen as one of the trainer’s for Khloe Kardashian‘s new show “Revenge Body.” The name holds personal meaning for the 35-year-old who relocated from New York a few years ago after a tough breakup to get a fresh start. And she’s part of a movement that teaches trainers to empower women in class instead of just focusing on body-conscious messages.
IT’S NOT ABOUT THE SCALE: It’s about finding a way to be more consistent with your workouts. If you just workout a couple times and expect a better body, you’re going to fail. A great goal for beginners is to schedule at least three workouts per week for a month. Every week sign up for a class in advance so you don’t allow life to get in the way. Schedule your life around your workouts, not your workouts around your life.
CHECK IN WITH A TRAINER MONTHLY: If you’ve forgotten how to work out, hire a trainer for a few intro sessions to make sure you have proper form, then meet together once a month to set new goals.
GET ON A BIKE: I think the best workout to start out with is spin. Everyone has ridden a bicycle before, there’s no intimidating choreography, and the room is dark so you will feel safe. The repetitive motion and the loud music is designed to get you out of your head and into your body.
Celebs like Karlie Kloss and Sofia Vergara love her Pilates, cardio, strength-training fusion classes at NYC’s popular SLT studios. The 30-year-old former dancer boasts whimsical dance moves and motivating ab sessions. She’s a master of the Megaformer, a Pilates reformer on steroids, and is working on a new project to inspire body confidence in women through movement.
ONLY GOT 20 MINUTES? THAT’S COOL: Don’t be afraid to start small. Any amount of movement is better than no movement at all. Twenty or 30 minutes is enough time to still get enough burn to make it count. Don’t look at your phone, don’t let anyone interrupt you and keep moving the entire time.
PLAN SOMETHING FUN ON YOUR REST DAY: Take a day off. Balance is so important so make it part of your workout planning. Allow yourself specific days on which you don’t workout. Fill that time with something rewarding like your favorite book by the fire or brunch with friends or playtime with your kids. By creating “on” and “off” days it will help you stick to your routine.
DREADING YOUR WORKOUT? TAKE THIS TEST: Will the feeling you have after you work out outweigh the dread you have before you do it? Usually the workout will boost my mood and make me feel stronger and better than before. It helps me remember that it’s worth it.
He served a 14-year prison sentence for armed robbery, crediting his workouts with getting him through several years in solitary confinement. Now, the 36-year-old is an in-demand New York trainer at a boot-camp style gym that hires only ex-cons. Malik is all about mind over matter. He’d never exercised before his life behind bars, but says the daily workouts taught him his mind could travel even further than the gains he was seeing in his body. Soon fellow prisoners were asking to train with him.
PICK A STRENGTH TRAINING GOAL: Mix up your resistance by using weights, resistance bands, cables and kettle bells. Next, devise a plan based on your goals. Looking to increase muscular endurance? Choose a lower weight where you can do three sets of 15 to 20 repetitions. For muscular growth, choose a medium weight where you can do five sets of eight to 12 reps. And if you’re looking to increase overall power, use a heavy weight that will allow one to six reps for one to three sets.
LEARN TO MASTER BODYWEIGHT MOVES: Just because you’re not lifting weights, doesn’t mean you’re not building strength. For body weight exercises, try squat variations, lunges, pushups and pullups and triceps and other dips. You’re looking to build muscle so start with a small number of reps that can be performed for four to five sets without compromising form.
FIND MOTIVATION IN GROUP CLASSES: Energy in group classes is contagious and while everyone has individual goals, the overall goal is to get though the workout not outperform anyone else. No one besides the trainer is paying attention to how well you are doing in class.