How to successfully get back into training

The summer holidays are over. Traveling, good food, barbecues, less exercise, and perhaps a glass of wine or two have left their mark on many people.

Now that everyday life is back to normal, the thought often arises: I need to get fit again.

But this is exactly where one of the most common mistakes happens. After several weeks of reduced activity, many try to reach their previous training performance in the shortest possible time.

However, a controlled return to training is much more effective.

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What happens to the body during a training break?

If you train less for two or three weeks, you don't suddenly lose all your fitness.

However, the body does change slightly.

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Possible effects include:

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- lower tolerance for exertion

- slightly less strength

- reduced endurance

- changes in flexibility

- faster onset of muscle soreness

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At the same time, a training break can actually have positive effects. Muscles, joints, tendons, and the nervous system have had more time to recover.

So, the holidays were not automatically lost training time.

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How quickly do you lose muscle?

A short break from training usually doesn't lead to dramatic muscle loss.

What many people notice after a vacation is actually just a change in how their muscles feel.

Reduced training affects things like glycogen storage, which in turn changes the amount of water held within the muscles.

As a result, your muscles may temporarily look a little less "full."

This doesn't automatically mean that you've lost a significant amount of muscle mass.

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Why you shouldn't go full throttle right away

Motivation is often especially high after a vacation.

Strength training on Monday, jogging on Tuesday, strength training again on Wednesday, and another intense session on the weekend.

That sounds motivated, but it isn't necessarily the best approach.

After a break, your body needs time to get used to the strain again.

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Getting back into it too quickly can lead to:

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- severe muscle soreness

- overexertion

- joint pain

- fatigue

- Loss of motivation

lead to.

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What should the first week of training look like?

Start a little lighter than before your vacation.

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A possible first week could look like this:

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- Monday: light full-body workout

- Tuesday: walk or light cardio

- Wednesday: recovery

- Thursday: full-body workout

- Friday: light activity

- Saturday: outdoor training, swimming, or cycling

- Sunday: recovery

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After one to two weeks, you can gradually increase the training intensity.

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Do I need to go on a diet after my vacation?

Not necessarily.

If you gained a little weight during the summer holidays, you likely want to shed those extra pounds as quickly as possible.

However, crash diets are rarely the best solution.

It makes much more sense to return to your normal habits.

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These include:

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- regular meals

- sufficient protein

- plenty of vegetables

- mostly unprocessed foods

- staying well hydrated

- controlled portion sizes

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In the long run, your energy balance remains the deciding factor for fat loss.

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The scale can be misleading after the holidays

Two kilograms more on the scale does not automatically mean two kilograms of additional body fat.

Salty meals, more carbohydrates, alcohol, less exercise, and a change in your daily routine can all affect water retention.

Full glycogen stores also bind water.

That is why you shouldn't panic about a single number on the scale after your vacation.

Monitor your progress over several weeks.

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Set realistic goals

"Losing three kilograms by next week" is not a particularly good fitness goal.

Concrete and measurable goals are better.

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For example:

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- work out three times a week

- get enough steps in every day

- sleep seven to nine hours

- consume enough protein

- drink more water

- cut back on alcohol

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These habits will influence your long-term results.

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Strength training or cardio after the holidays?

Ideally, you should combine both forms of exercise.

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Strength training supports:

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- Muscle growth

- Muscle maintenance

- Strength

- Stability

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Endurance training improves:

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- Cardiovascular performance

- Stamina

- Resilience

- Additional energy expenditure

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For most people, a combination of strength training, endurance, and daily physical activity is the most effective approach.

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Don't forget recovery

More training doesn't automatically mean more progress.

The body needs sufficient time between workouts to adapt.

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Therefore, pay attention to:

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- enough sleep

- rest days

- adequate nutrition

- hydration

- active recovery

A medical massage can also be a useful addition to your recovery routine if you are experiencing muscle tension or increased strain.

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Autumn is an excellent time for new routines

After the summer holidays, many people find structure returning to their daily lives.

That is exactly why this time is ideal for building new habits.

Instead of training short-term for a summer body, you can now lay the foundation for the months ahead.

If you start consistently in late summer and autumn, you won't have to start from scratch next spring.

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The bottom line: Don't aim for perfection, aim for consistency

After the summer holidays, you don't need to start a radical diet or work out every single day.

The key is to bring structure back into your daily routine.

Start in a controlled manner, increase your training gradually, and combine strength training with endurance, movement, a balanced diet, and sufficient recovery.

The best training plan isn't the toughest one, but the one you can stick to in the long run.

At M&G Coaching, your training is tailored to your physical needs, your daily routine, and your personal goals. This creates not just a short-term fitness program, but a sustainable strategy for greater strength, fitness, and health.

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