I bet you’re frustrated over how to lose weight, stay fit and have great overall health. I mean, you had it all under control not so long ago – attending gym and exercising regularly, the weight training sessions working great, keeping you pumped, motivated and strong.
But now, well, things are different – you’re slightly older, your interests and your commitments have perhaps changed, and your plate is stacked with other stuff going on, so the motivation for regular exercise, and particularly those strength training workouts just isn’t there any more. Or, perhaps you found the regularity and the routine of weight sessions a bit mundane, so you gave up.

Either way, you realise how important it is for your health and wellbeing that you start making the right lifestyle choices and thinking about getting serious about your body conditioning again. Good on you – but…remember that the time-lapse between the last time you completed a serious workout and when you decide to start again could be years – or even decades.

And, unfortunately, having quit an activity such as regular weight training, especially over a number of years, can result in unwanted, but inevitable consequences - Weight gain, diminished strength, a decrease in general activity levels and…a dad-bod. Ouch!
But don’t worry – we got you covered.

Picture for a moment what it would feel like how to lose weight, to be fit, and have those muscles pumped, toned and sculpted again. Just picture what that transformation would be like for you, for your confidence.

The good news is that you don’t just have to think about it – it CAN happen, and all you have to do is follow the 6 strategies below to get back into strength training quickly, safely, and super-motivated.
Here’s how..

On the Comeback Trail
For anyone making a comeback to strength training again, even if it is only to lose weight and feel better about themselves, can find things frustrating on more than one level. It’s bad enough being unused to having lost some of their former fitness and muscle mass - but what’s worse is for those in particular who didn’t learn proper technique and posture when they started training when they were younger. They will find that they cannot rely so much on their body’s suppleness and vigour to see them through the demands of strength exercises later in life, increasing their risk of injury.

Like any exercise, if using weight training as part of a fitness routine and to lose weight, it has to be carried out regularly and routinely for it to have any meaningful, positive impact - and the desired results of a leaner, toned body, weight loss and more confidence.

That means attending a lot of gym sessions – either at the local gym at home or wherever else the workouts will take place, which means of course a great deal of time and commitment, at whatever level you are. This repetitiveness can sometimes become tedious, and even if you have the best intentions, you may still lose sight of the ultimate reward of why you started in the first place.

How to Lose Weight and Get Fit – The Resurgence of a New You
Despite all these challenges however, starting up weight training again can be a great adventure. All you need is to come into it with a different perspective, a new outlook. This can help you achieve the rewards that make their time and dedication worthwhile – and help you regain your passion and belief for training, and keep you in the game and living a healthy lifestyle until you achieve your ultimate results.

Here are a few tips when getting back into weight training again and how to lose weight and keep fit while keeping injury-free and staying motivated for the long-term:

1) It’s All About Technique

Probably the most important aspect of returning to lifting heavy weights is technique. For most returning ‘lifters’ their body conditioning is not it was, and with the keenness and enthusiasm of getting back to doing resistance training again, a case of too much too soon can become their undoing.

Take the time to focus and re-learn (or even learn this time) correct technique and posture, and this will allow for more efficient, safe and enjoyable lifting. Injuries can thus be avoided – less pressure being placed on muscles, joints and tendons by using correct technique, with the added advantage of quicker results being realised, which can only result in fuelling the motivation to keep on winning in the gym.

2) Slowly Does it

As just mentioned in the first point, too much too soon can cause disappointment or even harm. Whatever the level anyone begins at again, it is important to not overdo it by starting with weights that are too heavy, or doing too many repetitions of any given exercise.

OK, so it can be frustrating to start back below where you left off, but remember you’re not back where you left off any longer – it’s been a long layoff, with age and muscle atrophy filling in the gaps, so take it slow and pace yourself the first few sessions. You will then get an idea of how your body reacts, and when you can push on for greater gains.

3) Set Yourself Goals

Setting goals in strength training is important at any level – but more so after returning to it after a long break. This is because any gains you achieve – either in gaining more muscle or weight loss or change of body shape – will typically happen within a different timeframe to what you might have experienced in the past (see point 5 below.) So it’s important to gauge yourself against how your body reacts now, not how it used to.

Setting goals is an entirely personal thing. They can be longer term (such as getting down to a certain body fat percentage by the end of the year) or short term, (such as increasing the weight of a particular exercise by the end of the week) but it’s always useful to remember that they need to be specific and challenging, but not unrealistic for you – at least in the timeframe you’ve allowed. This will only lead to frustration and disappointment. An easy way to start making excuses not to train…

4) Keep a Progress Tracker

You can achieve consistency of training when you track your progress accurately. It is a great motivator when you see your results on paper (or electronic device) – how much heavier you’re lifting, how many more reps you’re doing, how much muscle you’ve gained, your weight loss (or fat loss) – all these facts and stats add up to a satisfying experience that keeps you hungry for more. It will also reveal where you’ve not gained and perhaps slacked off a bit, helping you regain your focus on what needs doing for next time.

5) Use Your Advantage

Did you know that as a previous lifter, your body is naturally ‘programmed’ to build muscle easier than if you were just starting off? It’s a scientific fact (published by the National Academy of Sciences) that even though your muscles regress somewhat during a long break, they more often than not retain some ‘memory’ of having at one time being larger and stronger.

This means that when they are exposed to resistance training again, the body is able to employ muscle memory to trigger a much faster reaction and addition of muscle proteins. So…you’re already at an advantage, what are you waiting for?

6) Make it fun

For many people, doing anything, including exercise is more fun when doing with someone else, or in a group. If you can arrange a regular ‘gym buddy’ to workout with, this can help motivate you to get to workouts more often (and on time!) as well as adding an edge of competitiveness – which can only help to motivate and progress you further.

George is a father, husband and true entrepreneur. After years of improving his own life, he created OnlyMensHealth.com to help millions of men to passionately improve theirs.

Author's Bio: 

George is a father, husband and true entrepreneur. After years of improving his own life, he created OnlyMensHealth.com to help millions of men to passionately improve theirs.