![\"gym-workout\"](\"https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2021\/04\/blog-hit-restart-02.jpg\")
<\/a><\/p>\nReturn of the Macros<\/h3>\n
If you\u2019re anything like us, you\u2019ve probably let the calorie counting slide a little over the past few months \u2013 and that\u2019s fine. Winter is a time for indulgence anyway. Now that you\u2019re back in the game, you need to establish what your goals are, and adjust your diet accordingly. If you\u2019ve put on some excess weight and want to burn it off, you\u2019ll probably want to limit your calorie intake and do some cardio exercise. Our Diet Protein Shake<\/a> is great if you want to burn some fat while preserving muscle mass, or you could even cut the carbs completely with a Keto Shake<\/a> Powder, and even use zero-calorie Stevia Powder<\/a> as a sugar substitute for your teas and coffees.<\/p>\n If you\u2019re more of a strength & resistance trainer, you\u2019re probably dealing with some amount of muscle atrophy and focused on building your mass back up. For that, you could use one of our Mass Gainer<\/a> Powders to load up on the calories you need to rebuild, or thicken your regular shakes with one of our Nut Butters<\/a>. Don\u2019t worry about shedding fat \u2013 that can come later. For now, focus on giving your body the calories it needs to get back to peak condition.<\/p>\n We get it; you spent months, maybe years, building the perfect fitness routine for you, and after 6 months of isolation, you want to get right back to it. But don\u2019t expect to start hitting the same old weights and rep counts from day one: Your body will be considerably out of practice, and the first session back will come as a shock. Adjust your usual weights, counts and cardio times down to a comfortable level, and then gradually ease your way back up to your peak. Expect a fair amount of DOMS, and if your body starts really aching, take a day off, rest, and recover. And if you\u2019re a lifter, now might be a good time to grab some training gloves<\/a> or lifting straps<\/a> to make those \u201cfirst lifts back\u201d a little easier on your hands and wrists.<\/p>\n There\u2019s nothing wrong with dairy nutritionally. In fact, it\u2019s pretty great. But we often find that those extra calories you can never account for come from foods like milk and yoghurt. Our newly launched Oat Drink<\/a> is a great milk alternative that you can use for shakes, cereal, teas and coffees to slice a few calories off each day. It\u2019s even fortified with vitamins and minerals so you won\u2019t miss out on any of the nutrition of regular milk.<\/p>\n The importance of water to health and fitness can never be overstated. Staying hydrated isn\u2019t just about quenching thirst; it plays a crucial role in a range of body processes, including flushing out toxins, aiding metabolic processes and even mental alertness \u2013 try drinking a glass of water first thing when you wake up in the morning and see the difference it makes for yourself. On top of all that, extra-large water bottles are quickly emerging as the celebrity \u2018it\u2019 accessory<\/a> of 2021 \u2013 and ours is the best<\/a>, obviously.<\/p>\n You\u2019re getting back into the fitness routine, not punishing yourself. Don\u2019t expect to get back in form in one, two or three sessions. Set reasonable objectives for yourself each week, and take pride when you meet them. And calorie limits or not, there\u2019s no reason you can\u2019t treat yourself with a nutritional snack like our Protein Rocky Road<\/a>.<\/p>\n For more fitness and nutrition tips, recipes and ambassador workouts, check out @bulk<\/a> and get involved in the conversation by tagging #TeamBulk and be part of our community.<\/p>\n Looking to learn more? We believe that every person, with support, has the right to transform their lives through fitness. That’s why we’ve put together hundreds of articles with expert advice, all to help you on your fitness journey.<\/p>\n 5 Ways to work on Mental Health<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 How does Bulk\u2122 prioritise Sustainability? <\/p>\n","protected":false},"excerpt":{"rendered":" Restarting your routine can be hard after a long break. Do it the right way with our simple tips to getting back on form. With the dark days and cold,…<\/p>\n","protected":false},"author":79,"featured_media":17403,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1975,1976],"tags":[866,1045,1133],"class_list":["post-17393","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnesstraining","category-guides","tag-getting-back-into-fitness","tag-fitness-goals","tag-training-nutrition"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/17393","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/users\/79"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/comments?post=17393"}],"version-history":[{"count":18,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/17393\/revisions"}],"predecessor-version":[{"id":25430,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/17393\/revisions\/25430"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media\/17403"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media?parent=17393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/categories?post=17393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/tags?post=17393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Pace Yourself<\/h3>\n
Ditch the Dairy<\/h3>\n
<\/a><\/p>\nStay Hydrated<\/h3>\n
Celebrate the Little Victories<\/h3>\n
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