There are a lot of short-term transformation or “restart” programs that are marketed by gyms and fitness professionals. They may be well-intended, and even effective (in the short-term), but they are not necessarily beneficial for long-term success. They may kickstart one’s fitness goals, they must be followed (or, better, replaced) with a long-term strategy.
By the very name, “restart” programs can lend an attitude of yo-yo exercise. It allows the exerciser to think that his/her exercise plan can–and will be a cycle of well-intended, albeit failed, attempts.
Short-term transformations suggest there are quick-fixes and that change happens quickly. Considering that muscle is gained at rates rarely greater than a pound or so a month and sustainable fat loss occurs at a rate no greater than about 2 pounds a week, 30-, 60-, and even 90-day “transformations” are rarely successful.
Success in fitness is measured over years, not weeks or months. Long-term plans involve careful planning and implementation. Plans should be periodized (i.e., cycled over defined periods like a year) and include maintenance periods between periods of gain (muscle) and loss (fat) for body composition to stabilize.
By all means, give your fitness a “restart”, if necessary, but consider this as a start to a sustainable plan. Focus on the foundations—technique, base strength, mobility, injury prevention. In strength and conditioning circles, this might be considered “general physical preparedness” or “GPP”. Allow the “restart” to prepare you for a long-term strategy for fitness. Don’t think of it as a quick-fix or a “catch-up” from relapse.
Physical fitness takes time and consistency. There may be cause for a short-term “cutting” cycle—if, for example, you are a fitness model or an actor preparing for an upcoming Marvel movie—but this should not be a strategy for someone with significant fat to lose or (especially) someone who has been sedentary for some time. Build habits that will remain long after your beach vacation (or what ever motivates the “restart” or transformation).
Athletes, too, should not be looking at “restarts”. As the school year begins, the final week of summer is no time to be catching up on performance lost over the summer. Use the off-season and pre-season wisely. Show up to the first day of practice prepared.
Don’t think that long-term planning will be without relapses or stalled progress. Stuff, invariably, happens. Having a plan, however, keeps your goals from getting derailed.
Focus on the end-goal. There are no short-cuts on the road to success. There are, however, bumps and detours. That’s okay. Your plan will get you where you want to be. Stick to it.
Be your best today; be better tomorrow.
Carpe momento!