Comeback Workout!

[MikeW]

I need advice in getting back to my workouts, I was an active guy until I depressed last year, in the beginning of my depression I started to overdo exercise, but one day I stopped it all and became sedentary I didn't gain fat but the contrary I lost a lot weight! because I didn't wanted to eat. I was inactive 1 year... and Well now I have two jobs one is mine, and one from another company so it's hard to scheduling gym time, I also tried to increase the meals but I think it's just increasing my belly fat so I feel kind of frustrated. I was thinking in putting the exercise time before job because after it I feel tired and just want to lie down, but before job I think I'm don't having the enough time to do whole routine... I'm not sure what can I do u_u

I work out four days a week. But I'm semi-retired so I have plenty of time.

There have been times when I've stopped working out for one reason or another. It's always difficult to get back to it. So this is my advice:

First of all, take it easy. Don't expect to start again at the level you left off. You have to build back up to that level. The good news is it will not take as long as it did originally. Muscles 'remember' their previous developed state and very quickly build back up to that state when the demand is made. But begin slowly and gently. Let your body adjust to the new demands.

If you haven't the time to do a full workout, break it up into time slots that you do have. There are different ways to do that. For example, consider the six 'big' (compound) moves: Bench Press, Deadlift, Squat, Shoulder Press and Pullup. That right there is a "full body" workout. One should be able to do a few sets of each in under a half hour. If you went to the gym three days a week, did a few light sets of each, your body would begin to adjust very quickly. In fact, you should aim to do them all as quickly as possible while maintaining good form. (Again, using light weight.)

After a month or so, once your body begins to get used to the idea of being back at the gym, you may find yourself *wanting* to go... and wanting to get up earlier and have a bit more time. Then you may want to work heavier or with more volume. You may want to break up the three days into Uppr body front, Upper body back, and legs (for example).

THE most important thing (IMO) is to do something you enjoy. Whehter it is lifting weights, swimming, riding a bike, playing a sport... doesn't really matter. What matters is to build "activity time" into your life.