Hopefully you have been doing a few home workouts to keep up with your cardiovascular training as well as your mobility to help keep you primed and ready to get back in the gym as this will help you bounce back faster. If you have not, get started!
1. Wake up tomorrow morning, go for a walk, do some stretching, start with 5-10 minutes of HIIT. If you need ideas check out some of the workout blog posts here or check out the Skinny Bunny Instagram.
2. When you get back to the gym, start slow! I can not emphasize this enough. If you jump in right where you left off, you are risking being extremely sore, and not being able to train consistently. Even worse, you may end up injured.
First, head in and warm-up, do some dynamic stretches to get your body loose. Start with lower weight, less sets and no less than 8-10 reps. You need to wake up your central nervous system. If you have stayed somewhat active with body weight squats and pushups, or band workouts and worked on mobility, and have not lost a larger amount of weight in quarantine, then most likely you have not lost much strength. You simply need 1 to 4 weeks of easing back into training to get your nervous system used to the weight and get your muscle endurance back.
Good news though! If you take your time and ease back into training as explained, after a few months of deloading, this is a primary time to take advantage of chasing your goal and seeing amazing results for both muscle growth and strength. You rested, and now your muscles are sensitive to all stimulation which means progress!
3. Go in with a plan! A training plan, a meal plan, a supplement plan. Don’t let the benefit of all this “off” or “deload” time go to waste. Attack your goal, go in smart and get the most of all of this.
4. Ease into training. Each week add a little more weight, or maybe you use the same weight but you add an extra rep or two, or maybe you add an extra set. Just remember slow and steady wins the race.
If you need help getting set up with the right supplements and plan for you, check out Skinny Bunny for all your essentials to prime your body and start this journey!