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If you have taken a time-out from your fitness program it's difficult to get motivated to start back into your training regimen once more. What you have to do is set some practical achievable "written"goals to help push you.

The reason I have emphasized "written" is because if you don't write your goals in a notebook your goals are simply wishes. Studies have confirmed over and over that writing your goals down is very powerful.

Let's look at a few sample scenarios. If you would like to get back into running, start to walk first. Depending upon your degree of fitness you might only start with only fifteen or twenty minutes. If you have some level of fitness start with 30 minutes and slowly but surely increase it.

Once you have been walking for a couple of weeks you can ease back into running by alternating walking and running. Walk for ten minutes and run for five and so on. As your fitness level increases and your pain decreases increase the running until you get back to running for thirty to forty five minutes at a time.

If you have been involved in weight training in the past and have taken a layoff of more than a couple of months it would be a good idea to slowly ease back into it.

When you are lifting weights, if you push too hard too early you may end up damaging supporting tendons and ligaments. The main thing is not to rush in trying to try to do the same routine that you were doing but doing less sets.

What I do after an extended layoff is go to the health club and ride the stationary bike for 15-2o minutes in the beginning to warm my body up. Next, I can choose only one paticular body part per day to exercise. If you are an older individual or have a larger frame you may possibly want to continue this type of program even after your initial break-in period.

Let's look at working out the chest for example. If I were bench pressing 300 pounds prior to my layoff I will begin my first work out with 135 pounds and do 3 or 4 sets of high reps in the 15-20 range. Adjust your weights accordingly. Then I will do 3 sets of flat dumbbell flyes another time with higher reps so as not to place too much stress on my tendons and ligaments.

Keep to these same guidelines for all body parts and increase the weights and reps gradually and within a month you will be right back to heavy training again and working towards your goals - reducing your body fat and learning how to get a six pack.

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