CecileB_FitnessComeback_Male

There are many things that life can throw our way which may derail you from your fitness program: sickness, an injury, a life changing situation, a post contest rebound that de-motivated you, and many others. The good news is that no matter what circumstance got you away from your fitness program, you can always use your strong will to come back to it.

With that said, there are 3 mistakes that you need to avoid to make a successful comeback:

man with mirrow1) Don’t punish yourself for your current condition:
It is easy to feel bad and beat yourself over and over again for regressing and going back to a “Before Picture” condition. Yet, this is not productive. The best thing to do at this point is ACCEPT the fact that you are in whatever shape you are in and KNOW that with the plan you will implement the “After Picture” condition will be just around the corner.

 

Gym. Handsome man during workout2) Don’t embark into an overly ambitious program:
The worst thing you can do at this point is try to get back to the same program that you were doing before and use the same amount of weight that you used to lift. This is a rapid way to get excessively sore, and possibly injured as the joints need time to ease back into training. At the same time, you are opening yourself up to getting extremely frustrated as chances are that you cannot lift the same amount of weight that you used to do before. Remember, that at this point, the key is to not overwhelm your body with a complicated program that will send your cortisol hormone levels through the roof. Your comeback program should be one that focuses on getting you back into the swing of things, retraining your nervous system on how to activate its muscle fibers with each movement and getting your joints back into fighting condition.

 

3) Don’t embark into a fad diet:
Many girls who (and guys do this too) who get back after a layoff embark into a fad diet to speed-up the process. This is a sure way to fail as fad diets, like zero carb diets, cripple your thyroid levels and increase your cortisol levels. The end result is a lowered metabolic rate which means that it will be much easier for you to gain fat at a lower caloric range! And once your thyroid production is compromised it will take time to bring it back up to optimal levels.


 

How To Make a Successful Comeback
Now that we know what the 3 biggest mistakes to making a successful comeback are, here are my training and diet suggestions to making a successful comeback:

WEEKS 1-2: Training too much would not only be detrimental to fat loss and muscle growth, but it would also be detrimental to your health as well. Remember that while training can help feel good and energetic, it is still a catabolic activity if you get back into it doing too much, too soon.

Notes:
• Focus on your exercise form at all times. Take 2 seconds to perform the lift and 3-4 seconds to lower it.
• Perform 1 set per exercise of 13-15 reps unless stated otherwise.
• Perform exercises as single sets resting 1 minute between sets.

MONDAY & THURSDAY
• Chest
Incline Dumbbell Bench Press
Incline Flys

• Back
Two Arm Dumbbell Rows (Pronated Grip)
One Arm Rows

• Shoulders
Dumbbell Shoulder Press
Lateral Raises
Bent Over Laterals

• Biceps/Triceps
Alternating Dumbbell Curls
Triceps Kickbacks
Hammer Curls
Bench Dips or Triceps Kickbacks with a pronated grip

TUESDAY & FRIDAY
• Thighs
Dumbbell Squats
Dumbbell Stationary Lunges
Leg Extensions

• Hamstrings
Leg Curls or Ankle Weights Standing Leg Curls
Dumbbell Stiff Legged Deadlifts

• Glutes
Wide Stance Squats
Glute Bridge

• Calves
One Legged Dumbbell Calf Raises 18-20 repetitions
Two Legged Dumbbell Calf Raises 18-20 repetitions

• Abs
Crunches (As many repetitions as you can do with good form)
Leg Raises (As many repetitions as you can do with good form)

WEDNESDAY & SATURDAY
H.I.T.T. Cardio
10 minutes (5 cycles of 90 seconds slow/30 seconds fast at a perceived exertion of 7-8 on a scale of 1-10). You can do your preferred form of cardio.


WEEKS 3-4: We can increase the intensity a bit. We will do more weight per exercise with less repetitions, more sets and also we will superset exercises as well.

Notes:
• Focus on your exercise form at all times. Take 2 seconds to perform the lift and 3-4 seconds to lower it.
• Perform 2 sets per exercise of 10-12 reps unless stated otherwise.
• Perform exercises as supersets (one exercise after the other without rest between) resting 1 minute between sets.

MONDAY & THURSDAY
• Chest & Back
Superset #1:
Incline Dumbbell Bench Press
Two Arm Dumbbell Rows (Pronated Grip)

Superset #2:
Incline Flys
One Arm Rows

• Shoulders
Superset #1:
Dumbbell Shoulder Press
Lateral Raises
Bent Over Laterals

• Biceps/Triceps
Superset #1
Alternating Dumbbell Curls
Triceps Kickbacks

Superset #2
Hammer Curls
Bench Dips or Triceps Kickbacks with a pronated grip

TUESDAY & FRIDAY
• Thighs/Hamstrings/Glutes
Superset #1
Dumbbell Squats
Leg Curls or Ankle Weights Standing Leg Curls
Wide Stance Squats

Superset #2
Dumbbell Stationary Lunges
Dumbbell Stiff Legged Deadlifts

Superset #3
Leg Extensions
Glute Bridge

• Calves
Superset #1
One Legged Dumbbell Calf Raises 15-18 repetitions
Two Legged Dumbbell Calf Raises 15-18 repetitions

• Abs
Superset #1
Crunches (As many repetitions as you can do with good form)
Leg Raises (As many repetitions as you can do with good form)

WEDNESDAY & SATURDAY
H.I.T.T. Cardio
12 minutes (6 cycles of 90 seconds slow/30 seconds fast at a perceived exertion of 8-9 on a scale of 1-10). You can do your preferred form of cardio.


WEEKS 5-6: We can increase the intensity a bit more. Again, we will do more weight per exercise with less repetitions, more sets and also we will giant set some of the exercises as well.

Notes:
• Focus on your exercise form at all times. Take 2 seconds to perform the lift and 3-4 seconds to lower it.
• Perform 3 sets per exercise of 8-10 reps unless stated otherwise.
• Perform exercises as supersets (one exercise after the other without rest between) or giant sets resting 1 minute between.

MONDAY & THURSDAY
• Chest & Back
Giant set #1
Incline Dumbbell Bench Press
Two Arm Dumbbell Rows (Pronated Grip)
Incline Flys
One Arm Rows

• Shoulders
Superset #1:
Dumbbell Shoulder Press
Lateral Raises
Bent Over Laterals

• Biceps/Triceps
Giant set #1:
Alternating Dumbbell Curls
Triceps Kickbacks
Hammer Curls
Bench Dips or Triceps Kickbacks with a pronated grip

TUESDAY & FRIDAY
• Thighs/Hamstrings/Glutes
Superset #1
Dumbbell Squats
Leg Curls or Ankle Weights Standing Leg Curls
Wide Stance Squats

Giant set #1
Dumbbell Stationary Lunges
Dumbbell Stiff Legged Deadlifts
Leg Extensions
Glute Bridge

• Calves
Superset #1
One Legged Dumbbell Calf Raises 13-15 reps
Two Legged Dumbbell Calf Raises 13-15 reps

• Abs
Superset #1
Crunches (As many repetitions as you can do with good form)
Leg Raises (As many repetitions as you can do with good form)

WEDNESDAY & SATURDAY
• H.I.T.T. Cardio
14 minutes (7 cycles of 90 seconds slow/30 seconds fast at a perceived exertion of 9-10 on a scale of 1-10). You can do your preferred form of cardio.


AthleteEatHealthyWHAT TO DO AFTER WEEK 6
After week 6 you can either go back to week 1 doing 2 sets for weeks 1-2 this time around (all other weeks remain the same in terms of sets per exercise) or you can move on to a different program. If you were to go back to week 1, try changing the exercises around to keep the body guessing.

Successful Comeback Diet Guidelines:
Thus, ease back into a program where you are consuming a diet composed of 40% of its calories from protein, 40% from mainly complex carbs and 20% from good fats. This can be easily achieved by taking your approximate fat free mass (lean body mass = total bodyweight in pounds – approximate fat weight in pounds) and multiplying that number by 1. That gives you the total amount of carbs (in grams) that you need to consume per day. That also gives you the total amount of daily protein (in grams that you need). T calculate your good fats, simply multiply your lean body mass by 0.33.

So assuming a lean body mass of 150 lbs you are looking at 150 grams of carbs, 150 g of protein and 50 grams of good fats per day. That will give you the grams of fat that you need to consume each day. If you follow these simple formulas you will follow the perfect 40/40/20 diet plan suited to your body.

SAMPLE DIET for WOMEN:
• Meal 1: 3/4 cup of oatmeal with 1 packet of Lean Body for Her MRP
• Meal 2: 3 rice cakes / Faye Greek yogurt (1 cup) / 1 cup strawberries.
• Meal 3: 4 ounces (120 grams) of chicken measured cooked, 1/2 cup of rice (brown or white), 1/4 cup avocado, any combination of vegetables such as green beans, broccoli, onions, peppers, lettuce and tomatoes.
• Meal 4 (post workout meal): 1 packet of Lean Body for Her MRP / 1 scoop of Power Carb
• Meal 5: Wild Atlantic Salmon (85 grams), 150 grams of potatoes, any veggies (as above)
• Optional Meal Before Bed: 1 cup of Greek Yogurt around 30 min before bed with 1/2 tablespoon of almond butter

SAMPLE DIET for MEN:
• Meal 1: 1 cup of oatmeal with 1 packet of Lean Body
• Meal 2: 3 rice cakes / Faye greek yogurt (1 cup) / 1 cup strawberries.
• Meal 3: 6 ounces (180 grams) of chicken measured cooked, 1 cup of rice (brown or white), 1/3 cup avocado, any combination of vegetables such as green beans, broccoli, onions, peppers, lettuce and tomatoes.
• Meal 4 (post workout meal): 1 packet of Lean Body / 1 scoop of Power Carb:
• Meal 5: Wild Atlantic Salmon (130 grams), 300 grams of potatoes, any veggies (as above)

Optional Meal Before Bed: 1 cup of Greek Yogurt around 30 min before bed with 1 tablespoon of almond butter.


Ryan-DrinkingRTDAdditional Comeback Supplements:
One of the biggest complaints people have when they get back into a fitness program is muscle soreness and even joint soreness. However, there are some great natural supplements that can greatly help with your recovery making the process much more efficient while reducing soreness significantly. (Note: It is not essential to take these supplements in order to achieve success from this program. The key to success is the training and the diet. However, if you can add any of these supplements you will see a marked improvement in your recovery capacity and soreness levels.)

ElastiJoint: A nice combination of ingredients that have been clinically proven over and over again to help with your joint health and reduce joint pains. I personally cannot speak highly enough of this supplement as it has helped me tremendously with recovering from some injuries that I had on one of my shoulders and both of my knees. I typically mix 1 scoop of ElastiJoint with my intra-workout recovery drink which is made of 1 scoop of PowerCarb and 1 scoop of BCAA (I will cover both of these supplements below).

Sorenzyme: Enzymes are not just good for digestion. They also play many other functions such as reducing inflammation. Taking 4 of these capsules every day in the morning 30 minutes before breakfast will help reduce your soreness levels dramatically.

HICA-Max: This natural leucine metabolite (leucine is a super important Branched Chain Amino Acid) has always allowed me to lose fat while gaining muscle at the same time. It also helps to increase recovery significantly, something that I was able to really benefit from especially during my pre-contest preparation. This is one of those supplements that I consider a must for anyone looking to gain muscle and lose fat. This supplement is great for women as it has no side effects whatsoever, since it is not a hormonal type of product.

BCAAs: Tons of scientific literature shows how BCAAs help to preserve muscle during dieting conditions. BCAA combined with HICA Max allow me to recover fast from my workouts while pushing my body to the limit at the gym. BCAAs and HICA are “must take” supplements if you are doing an aggressive comeback as they not only help you to recover much faster but they also help to preserve (and even gain) muscle as you go down in body fat.

Power Carb is a great drink that gives you the perfect amount of energy with clean carbs. Powercarb is an amazing complex carbohydrate that I would consume during and after my workouts due to its ability to be absorbed rapidly by the body. The minute I would take Powercarb I would immediately feel increased energy that I could use to get me through my workouts. I cannot say enough good things about this product.

I mix 1 scoop of Powercarb with 1 scoop of BCAAs and 1 scoop of Elastijoint. I begin to drink it as soon as I start my workout and finish by the time that I complete my last set. The HICA Max I take as soon as I am done with my workout and an additional one in the morning.


Businessman making notesAdditional Tips For Making a Permanent Comeback:
Be sure to track your progress properly. Do not rely solely on the scale as the scale does not tell you how much muscle you have gained and how much fat you have lost. And remember, muscle weighs more than fat so if you gain 2 pounds of muscle and lose 2 pounds of fat in the same week, the scale will not move. However, your measurements should show an incredible amount of difference! Note: For more information on this subject, check out my article on“Why The Scale Can Be Your Biggest Enemy.”  Also, be sure to check out Lee Labrada’s article on “Tracking Your Progress.

Be sure to lose no more than 2 pounds of fat per week. Any more fat loss than that can compromise your ability to gain muscle. If you see that you are losing too fast and losing strength at the gym, increase your carbs and protein by 15 grams per day and the good fats by 3 grams. Remember that the goal here is to make a successful and permanent comeback. In order to do that, slow and steady wins the race. You need to convince your body that it is OK to burn off the extra fat while gaining new muscle. To do that, you must prevent the body from entering into emergency mode as when that happens, cortisol levels rise and the body begins to try and retain body fat while burning muscle. Therefore, be sure to not overt-rain and to follow the diet as I advised above.

Conclusion
So there you have it: all my tips on how to make a successful comeback. Just remember that like Rocky said “It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That’s how winning is done!” So let’s access that inner strength ladies and make this transformation happen!


About the Author
CecileBCecile Bayeul is a Registered Nurse, International fitness model/author and natural female bodybuilding champion who beat anorexia by embarking into a fitness program.  She believes that by embarking into a fitness program you can not only achieve any body that you want but you can take control of your life and take it anywhere you want! You can follow Cecile via her fan page: www.facebook.com/cecilebayeul, her twitter: www.twitter.com/cecilebayeul, her YouTube Channel: www.youtube.com/cecilebayeul or any of her sites:

www.CecileBayeul.com and www.UniversityofAbs.com.

www.CecileBayeul.com and www.UniversityofAbs.com.

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