Eager to get back to the gym? The chances are if you’re reading this you are about that life!
If you’re a newbie, haven’t been in years, or if you were regular before lockdown, and managed a maintain a solid home work out routine or not, we are all in the same boat.
TAKE IT EASY - DON’T GO FOR GOLD IN WEEK 1!
- You may be frustrated with you’re current physique, due to muscle loss and fat gain over lockdown. However, jumping back into the gym with the expectation of achieving personal bests within the first week is unattainable and dangerous.
- We understand that you want to get your old gym life and body back! You want to be the beast you were before lockdown! You want to regain your strength and desired shape A.S.A.P. However, unless you have a home gym with all the equipment and weights that you would usually use, and continued your routine, you will have lost strength over lockdown!
- Running to the bench press or squat rack, throwing on the plates, attempting to reach the upper limits you achieved before lockdown, on your first day back, is a bad idea. If you’re lucky enough to not attain an injury there and then, The DOMS will likely not be healthy or beneficial, and will probably consist of some sprains and strains.
- We understand. You want to push yourself, you’ve not been able to months. But, it’s important to recognize that you’ve been out of the game for quite some time! Your body isn’t ready for a 110% hour and a half muscle isolation weight lifting session! It wants a solid warm-up and back to basics 45-minute to an hour session.
- If you want to continue your usual split (chest & triceps, back and biceps etc.) then go for it, but concentrate on getting your form and technique back, as opposed to reaching your 1RM. We recommend limiting your lifts to no more than 80% of your 1RM. So, if your bench press 1RM was 120kg before lockdown, try not to exceed 95kg, until week 3 or 4, then you can work your way back up.
- You may feel as if you’re starting from scratch but your strength and fitness will return quickly!
BE COVID CONSCIOUS
Although our day-to-day lives and routines are returning to normal, the virus is still prevalent and contagious. You need to STAY ALERT.
- FAMILIARISE YOURSELF WITH YOUR NEW ENVIRONMENT & YOUR GYMS SAFEGUARD COVID MEASURES & PROCEDURES (ONE-WAY SYSTEM ETC.)
- WIPE DOWN ANYTHING YOU TOUCH.
- DON’T TOUCH ANYTHING YOU DON’T HAVE TO
- KEEP YOUR DISTANCE (AT LEAST ONE METER)
- DON’T GO IF YOU HAVE SYMPTOMS OR HAVE RECENTLY CAME INTO CONTACT WITH SOMEONE WITH COVID-19
- JUST BECAUSE YOU MAY NOT SHOW SYMPTOMS AND HAVE A STRONG IMMUNE SYSTEM, YOU CAN STILL PASS IT ONTO SOMEONE ELDERLY OR WITH AN UNDERLYING HEALTH CONDITION!
PLAN YOUR SESSION BEFORE ARRIVAL!You may not have as much time in the gym as usual, therefore it would be wise to plan your workout in advance so you can take advantage of every second you get. It is likely that you won’t be able to mooch about and kill time in-between sets as much as pre-lockdown. Additionally, as previously mentioned, your strength and endurance will have decreased, therefore it may benefit you to not plan a killer session targeting one or two muscle groups, and instead, we advise to target every muscle group over an hour session. Also, plan a warm-up that involves a pulse raiser, mobility, and stretching!
PICK A WORKOUT THAT YOU ENJOY!Whether you are feeling excited to get back in the gym and can’t wait to wack on the big metal plates, or if you are feeling sluggish and are lacking motivation, choose exercises that you enjoy! This will keep you motivated and boost adherence!
DRINK MORE WATER!Your body will require more hydration than usual! During the lockdown, the body's demand for water was likely at its lowest, as your physical activity levels were at their lowest. Additionally, whilst being at home more, it is likely that you’ve been depending on cups of tea and coffee as your daily fluids, and maybe alcohol, therefore reigniting your fitness journal may be a bit tougher than expected. Hydrate. Hydrate. Hydrate.
BOOST YOUR ENERGY & OPTIMISE YOUR RECOVERYThere are some effective and popular supplements for increasing your energy levels and for helping your muscles repair and grow after your workout. Firstly pre-workouts are usually flavored stimulant-based powders, that contain ingredients designed to boost energy, buffer lactate acid, increase blood flow, and give you a massive gym pump! Have a look at;
TWISTED is a wacky and potent reformulated pre-workout from WAZZ SPORTS. TWISTED allows its users to train like never before! It gives you a clean energy boost without feeling wazz’d off your head. TWISTED gives your training sessions a massive kick up the WAZZ, whilst optimizing blood flow and giving you a big veiny gym pump.
Additionally, high protein intake is essential with regular exercise. It repairs your muscles, reduces muscle soreness, and helps them grow back stronger. You can supplement protein for a convenient, quick, and effective dose. Check out;PNI LEAN SHAKE PLUS is a lactose & gluten-free, high protein, low calorie, and delicious protein powder. 100% hormone and GMO-free. Kosher & Halal friendly. From grass-fed sources only.