Okay for 3 incredible months, you have been on a roll. You have stuck with your daily exercise routine and your clean-eating diet religiously. You have lost a full 30 pounds of fat and have gained over 10 pounds of muscle. And you look great! Then – something happens. You find that for one little distraction after another, you miss this workout, then that. Almost impossibly without you realizing, over 4 weeks have passed without your having done any exercise. You notice to you utter shock, that you have lost some of your muscle tone and maybe a little of your strength or endurance.

The Two Most Important Things To Do When You Have Skipped Several Weeks of Your Exercise Routine:

First Thing To Do – Realize and Understand That This Is Normal To Occasionally Skip for Whatever Reasons – You have a life, maybe a family or maybe an unexpected crisis intervenes in your circumstances. No matter what the reason, you must realize that in life, “skip happens”.

Second Thing To Do – Realize and Understand That You Are Not A Professional Bodybuilder – It is enough to realize, understand and accept that you have missed several weeks of your routine. Instead of berating and excoriating yourself – just start anew! It’s just that simple.

Third Thing To Do – Start Back Up Again Gradually for 2 Weeks – You will need to do what I like to call a 2-week “rev-up” routine. What this means is that, if for example, before your layoff you were doing 2 exercises per body-part of 12 repetitions each, now for two weeks, you will do a very toned-down version which might consists of ONE exercise per body part and ONE set of 12 repetitions per exercise. This routine will probably take you no more than 30 minutes to complete. This “rev-up” routine will follow a special pattern for the duration of these two special weeks. On day one, you do the “rev-up” routine; the next day you do aerobics, i.e, jogging, bicycling, treadmill, stair-climbing – you chose it – for 20 minutes in the morning upon awakening on an empty stomach after drinking a glass of water and a cup of black coffee. Following the day of 20-minutes of cardio, you go back to working out with your “rev-up” routine; then, next day aerobics. Keep this “rev-up” routine-cardio pattern for the duration of the 2 weeks.

After you complete your 2 week come-back routine, you will probably be able to just pick up where you left off before your layoff. See. No harm done. You will get quickly back into shape, faster than you did when you just started – and in only 2 weeks time.

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Yours in health,

Charles Prosper

The 12-Week Fitness Guru