I have made a article about starting back again http://dorianfitness.com/week-5-back-on-track I will be straight with you that I got my back hurt and it still hurts really bad. I cannot workout like I used to because of the pain. I stopped doing my podcast because I thought that losing weight only happens by exercising but I was not correct. It’s lower the calories intake more than the calories outtake. I will make my podcast more about healthy meals, recovery treatments, and other stuff.
Getting back on track with your fitness journey is a process that requires both motivation and practical planning. Here’s a step-by-step guide to help you regain momentum:
1. Revisit Your Goals
- Reflect on your initial goals, such as my new goal of losing at least 9 pounds in 3 months.
- Break them into smaller, achievable milestones like weighing myself every week as a habit.
- Ensure your goals are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.
For example
Specific: To lose 9 pounds in 3 months
Measurable: Weighing myself every week maybe making a video or a tweet about my results.
Achievable: 9 pounds in 3 months is less than 2 pounds per week so it is achievable. This is also you believing that you can do it.
Relevant: Losing weight is my main goal because I have my wedding next year and I want to be a role model for good health to my future children.
Time-bound: I weigh 242lb on 12/3/24 and my end date is 2/23/25
2. Assess Your Current Situation
- Identify setbacks: What caused you to lose track? Getting hurt is mine but I have to work around it with my doctor.
- Evaluate progress: Check where you are now compared to where you started. I was able to go down to 220lb before going back up.
3. Create a Realistic Plan
- Set a schedule: Plan workouts that fit your lifestyle. This is more just dieting for myself but if you make your goals achievable than you should be able to create schedule that is doable such as twice a week workout for 30 to 45 minutes.
- Prioritize nutrition: Opt for balanced meals, focusing on lean protein, vegetables, fruits, healthy fats, and complex carbs. I am doing to try fasting because that is what my doctor suggested I do.
- Track your habits: Use apps or journals to monitor food intake and workouts. I mainly use X or my podcast https://open.spotify.com/show/5oklqW71c0f0HY3mCLYykR
4. Start Small
- Avoid jumping into intense workouts if you’ve been inactive. Start with:
- Walking daily.
- Short, at-home workouts.
- Light resistance training.
- Gradually increase intensity as your fitness improves.
- My plan is to follow my doctor suggests of dieting and resting before exercising more than I do in my daily life.
5. Find Motivation
- Visualize success: Picture yourself reaching your goal. This is easy for myself because I have pictures of myself at 170lb.
- Stay inspired: Follow fitness influencers, watch motivational videos, or join a supportive community.
- Reward progress: Celebrate small victories with non-food rewards like new workout gear.
6. Stay Consistent
- Make exercise and healthy eating part of your routine.
- Remember, consistency matters more than perfection.
7. Seek Support
- Partner with a workout buddy or join a fitness group.
- Consider hiring a personal trainer for guidance and accountability.
- Share your journey with others to stay motivated.
8. Forgive Yourself
- Do not dwell on past mistakes. Every day is a new opportunity.
- Treat setbacks as learning experiences, not failures.
Would you like help with planning workouts, meal ideas, or setting up a schedule to get back on track?
