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  • Writer's pictureMark Edwards

How to Restart Training and Nutrition

Updated: Feb 26

It's not uncommon to fall off the wagon when it comes to diet and training. Maybe you miss a day or two here and there. Maybe you even miss an entire week or more. Many older guys fell off the wagon years ago. That's common.

But whatever the case may be, getting back on track can seem like a daunting task.

However, it's important to remember that everyone falls off the wagon at some point. The key is to not a little slip-up turn into a full-blown train wreck.

It’s never too late to start again!

Boxer Leaning on Ropes

Here are some tips on how to re-engage with training and nutrition so that you can get back on track and reach your fitness goals.

How to Restart Training and Nutrition: 4 Steps

1. Forgive Yourself

Beating yourself up isn't going to solve anything. Whether you've fallen off for a couple of weeks, a couple of months, or several years, EVERYONE goes through stages like this, including world-class athletes. Everyone has setbacks. Life happens to everyone.

The key: Don't let a setback defeat you and paralyze you.

No matter what physical state you're in, self-blame isn't the way forward. Own your decisions, which isn't the same as "blaming" yourself. Take responsibility, then move on.

Man doing bar muscle-up

2. Set Small, Achievable Goals

You've taken ownership. You've gotten back up. Now what?

When you're trying to reengage with training and nutrition, it's important to set small, achievable goals. Trying to do too much too soon will only lead to frustration, disappointment, and if we're talking about training, possible injury. Don't overdo it. Setting small goals will help you stay motivated and on track.

One of the critical mistakes that people too often make is trying to do too much, too soon. Doing that can lead to feeling overwhelmed, then feeling like the task is impossible, and then finally quitting.

Recognize that however long you've neglected your nutrition and fitness, every day can be a day to move forward.

Just make sure to take it one small step at a time. Then build on that.

Six months from now, if you stay consistent, you'll never look back. Hitting a goal like losing 50 pounds in 6 months becomes achievable.

Man and woman doing a rope pull

3. Find a Buddy

It's always easier to stay on track when you have someone else holding you accountable. Find a friend or family member who is also trying to get back into shape and team up with them. Having someone to share your journey with will make the process more enjoyable and less daunting.

If you've gotten off track for a while, re-engaging is going to be easier and more enjoyable if you tackle it together with someone.

4. Make a Plan

Don't just go into your re-engagement blindly. Have a plan of action mapped out before you start. This will help you stay focused and on track. Determine what workouts you'll do, what foods you'll eat, and how often you'll train/eat healthy meals.

Having a plan will help keep you accountable and on track. And always refer back to point number 1. Trying to cram in too much, too soon, is a recipe for giving up.

There’s a tendency to try to do “too much too soon” because too many of us feel like we’ve “fallen behind.” “Gotta catch up, gotta make up for lost time.”

If you feel like you’ve somehow “fallen behind,” Jocko Willink, the famed former Navy SEAL, has a special message for you.

Former Navy Seal Jocko Willink

"The only way that you can be behind is if you quit," Jocko says. "If you are still putting one foot in front of the other, then you are still in the race."

It doesn't matter how far behind you feel like you are. What matters is that you don't quit. You keep going.

Keywords: DON’T QUIT.

Jocko shares a story about when he was training for a marathon and had to cut his mileage short one day due to an injury. The next day, he woke up feeling discouraged. He looked at his watch and saw that he had missed his goal by 3 minutes.

His first instinct was to berate himself and think that he was “behind.” But then he stopped himself and realized that he wasn't behind at all—he was just getting started.

"If yesterday wasn’t your best day, then today you are already ahead of where you were yesterday. It doesn't matter how far behind you think you are—you are always moving forward as long as you don't quit."

Setting small goals, finding a buddy, and making a plan are all great ways to re-engage with training and nutrition so that you can reach your fitness goals.

That's it. Those are the 4 steps to restarting training and nutrition.

So if you find yourself feeling discouraged because you think you’ve fallen behind, remember Jocko's words: "You're not behind, you're just getting started."

If you found this post useful and feel that someone you know could benefit from it, please share!

Disclaimer: All information provided on this website is for informational purposes only. No information provided is to be construed as medical advice. If you have medical issues, always consult your doctor.


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