How to begin a good work out Routine Following a Setback


My Workout Routine + Updated Fitness Journey 2 Years Later //

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Overcoming Weight Loss Setbacks

Video taken from the channel: Robert Leahy


Dealing With a Setback | Post Surgery | Full Body Workout

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How To Start Exercising Again After A Setback | Get Back Into Exercise

Video taken from the channel: Ivana Chapman



Video taken from the channel: Gymdivision

If what you are lifting makes you feel like you are testing your limits, pull back. Drop a plate, drop a set. It is far more important to move forward right after a setback, than to level up. Once upon a time, in my early twenties, I decided to do two tae kwon do classes back to back the day after I thought I recovered from a bug. Cardio (minimum amount of activity): At least 150 minutes of moderate cardio throughout the week.

It can be replaced with at least 75 minutes of intense cardio throughout the week or a combination of both. Strength training (highly recommended): Exercises involving major muscle groups on two or more days a week. It can also improve your flexibility and help reduce soreness after your workout. Simply start your workout with some aerobic exercises like arm swings, leg kicks and walking lunges. After the first week of flexibility and light cardio, start to incorporate strength workouts into your routine. (Try this gentle strength training workout for getting back into the gym.) Your time away from fitness probably involved a lot of sitting, which causes weakness in your posterior chain.

Well,you should be very motivated to exercise, You are facing a major challenge to do so, comming back from a addiction, im sure some lung damage,and you are 16 years older,You will never quite be as strong or fast as before, I too returned to exersise 2 month’s ago after a opiate addiction, cigs, and pot.,so do like do,i will be the fittest. Given all the benefits of exercise, age is no reason not to start right away. Bell has a number of tips for people starting an exercise routine after 50.

First of all, she recommends post 50s start realistically remembering to carefully consider the amount of time and energy they can spend on working out as many people who are new to exercise. Start by doing one set of exercises targeting each of the major muscle groups. Bryant suggests using a weight at which you can comfortably perform the exercise eight to 12 times in a set.

Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday—with Saturday and Sunday being rest days—a good approach. Pick a cardio movement, like jump squats, mountain climbers, or high knees.

Do one for 20 seconds of all-out intensity, and then rest for 60 seconds. Repeat three or four times; or, do 20 seconds. Starting up a workout routine in your own home addresses all of these problems, and it’s much easier than you may think.

If you want to make 2020 the year you finally start working out agai.

List of related literature:

Two ways to deal with this situation are to change the workout completely or to move the same workout to another day in the same week when conditions may be more conducive to success.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

When ready to train normally again, go back to Build 1 for two weeks and do the appropriate workouts.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

You should now be comfortable with the structure of this routine and should work on perfecting what you have learned.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Follow the Base workout for four weeks, then the Dynamic routine for three.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

The best way to avoid this pitfall is to follow a long-term, periodized training plan that schedules weekly rest and recovery days, monthly rest and recovery weeks, and annual rest and recovery months.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

When you’re implementing the two-day split, you have your client devote one workout solely to upper-body exercises, then on the next workout, concentrate on lower-body movements.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Make any additions of required steps to your current routine.

“Sport Psychology for Coaches” by Damon Burton, Thomas D. Raedeke
from Sport Psychology for Coaches
by Damon Burton, Thomas D. Raedeke
Human Kinetics, 2008

Complete the and try to do more each workout, while entire plan, then repeat it to continue

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Continue doing this for as long as necessary, until you see an improvement, and then go back to a more balanced routine.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Do one of these simulation rides every third day, with recovery workouts between them.

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I have followed from the beginning and you have always been one of the most handsome men but is amazing how you shared your journey and so proud of you ❤️much love from Texas

  • It has been 9 days since my lower jaw surgery due to ski accident… waiting for the day when I can start eating soft foods

    my swelling ain’t too bad.. if i wear facial mask due to Convid-19 situation no one would know I had surgery

  • i was supposed to get my surgery in april but it got canceled because of corona:( i have had braces for 6 years and this is the last step for me and i have been waiting forever for it to happen!!

  • When she said women fluctuate a lot, that really helped me, cause i gain like 5 lbs of water weight when on my period and i get so annoyed. It just feels nice to know its more common than not for weight fluctuations.:)

  • please explain why you don’t eat gluten??? it’s very triggering when people who are healthy just cut out gluten, while I am sitting here with my celiac disease and not allowed to eat any gluten for the rest of my life!!

  • I love walking and do it often. I also like working on weights which is what I need to get back into. I have some here at my place, but I really liked your note about appreciating what we are working to keep new momentum going.

  • I didnt have major facial surgery but ive had similar experience with yours. I had braces and 7 extractions on four quadrants. I couldnt eat solid food for 2 years. It was brutal. It affected my body image and my ability to talk. After 3 years of wearing braces, it took another year after to get everything back to normal. Thanks for sharing bro! Been watching you since 2015!

  • You are inspiring me to work out and even if it takes a lot of effort and will power embrace the challenge as unenjoying as it sounds you will smash it and come out with your best results ever! keep it up

  • I have an underbite and if it dose not get better I have to do this I think when am 18 am 12 so I did 1 surgery and am scared but I did a Adenoidectomy so

  • I’m 16 and have been training for just about 8 months and I’ve noticed that ever since I started training I’ve done that ‘zen’ thing lol, I always put 20 minutes aside once I get home to stretch and relax before I start feasting

  • Keep your head up Josh! You’ve got a great support system of people that care about you and you are an inspiration to folks. You are down to earth, relatable and most importantly natural in your workout regime. You will gain the muscle back and remember… what doesn’t kill you makes you stronger! Cheers.

  • Nice singing at the beginning mate, ur a man with many talents��. Don’t give up josh, u got the right mindset to achieve what ever u set out to achieve. The reason why we sometimes get kicked down, is for us too get back up again, u ain’t a quitter. Be sensible with ur injury and slowly ease back into it and ur results will even be better than before. Be smart. U have come very far so dont give up, we need u back to being beast mode.����

  • Every set back is a chance for a legendary comeback. You might feel down and neggative Now, but a couple of months from Now, when you’ll be on your peak once again you might find this period as useful. It’s teaching you more about yourself. Don’t take it too serious, take it as a productive break, when u can just reflect and plan. Much love!

  • I’m 6 months post op (DJS under developed upper jaw and over developed lower jaw & nose)this week and I’m actually meeting my orthodontist this morning. I was the last elective surgery in my service unit before they started cancelling all surgeries cause of the pandemic. I’m so happy I got it done when I did or I’d have to wait till end of the year. I was lucky enough to have my procedure done at a different facility due to other reasons and my surgeon came with. So, I actually had 3 surgeons in the room to do my procedure. Hopefully I get to hear the day I get my braces off. I love my smile and all my coworkers and family noticed so much difference after the swelling went down. I got all my feeling back within two weeks which was crazy one of my surgeons was surprised how fast it came back. I’m still having a little speech problems using certain words or letters (mainly “s”).

  • I had the surgery and the doctor put a screw in the left mental foramen area, leaving me with permanent nerve damage. In addition? With the hardware left in and me being told to wait it out, it will get better, now the hardware has to stay in and the upper hardware is very irritating. What I am prescribed for the nerve damage is wearing lidocaine patch on my lower lip during the day especially after eating. What I didn’t know was that there was a screw in that mental foramen and it was that way for 5 years before another doctor discovered it. If you are going to have this surgery done please go with someone with very good reviews. My surgeon gets an Ffor complaints by at least 2 other patients, one of whom died. This is a serious surgery and if you can’t get the best surgeons, don’t get it done.

  • You worked super hard! Omg I’m not a consistent follower but I remember seeing your vid from 2 years ago and then this vid. Such a crazy transformation! Your eyes are gorgeous and your voice is hot raspy btw, don’t sell yourself short! You’re so inspiring:)

  • These guys dont know about real SETBACKS i do though my story tells it all keep motivating others and yourself to move forward to greater things.

  • So i’m probably gonna do my surgery next month and we are in the middle of the frecking quarentine, so yeah, o won’t be able to leave the house and i’m gonna snap oh gez

  • 2 days out of my jaw surgery. Super swollen, hard to breathe, my mouth is wired shut and hurts every time I swallow. Just need to get these wires off and I’ll be fine������

  • okay this could be because my attention span sucks, but what was that noise that kept happening? it started driving me crazy after about 3 minutes

  • I got double jaw surgery and genioplasty 5 days ago. It’s been going okay, there’s times when I want to give up but it’s not like I can undo it. The first day I was still in shock that I went through with it. It’s something I’ve been wanting since I was 14…and 10 years later, here I am. I am truly blessed but I also feel sad and anxious. I hope this is worth it.

  • I’m Nigerian and have lost 37lbs with our drought and famine….is that a good rate of weight loss? I don’t do gym or cardio, but I walk every day.


  • Josh great to see you back in the gym little by little you be your crazy gym way the view is beautiful and calm Josh get well and don’t go crazy �� you still have gain’s by a couple of weeks you be back to beast mode ������������������

  • “Don’t Really on Discipline or Willpower”. Been there. I put my shoes on and trick my little voice into walking, or doing situps etc. just by doing it.

  • I remember years ago I’d watch you when I was growing up because I liked your fashion videos and I also liked how we both had an underbite, I come from a town with very minimal people and everyone knows everyone. And it sucks because we had to grow up being very self conscious about smiling, I remember there were events where I had to not have fun or laugh because I didn’t want to be looked as different. Over the years I grew up knowing that I have to get surgery for it and I stubbles on your channel again and see that you’re going through a surgery. I believe my surgery is December of 2020 and Jesus I can’t wait. The headaches I get from having this jaw and just looking better. I’ll gladly post a video once I get this surgery

  • I have no chin, and I’m a little bit self conscious of it. Does it cost extra money to get a Genioplasty? Not that it matters. I’m going to be rich soon!

  • I’m starting the process of braces (for the second time) to prepare for jaw surgery. I’m lucky they are only doing my bottom and so grateful people are sharing their experiences to help others

  • Olá galera!!

     Vocês estão a fim de
    ter uma rende extra? Eu tenho um guia perfeito para você e super barato, onde
    vão fazer como preparar marmitas para vender, marmitas saudáveis congeladas,
    fitness, low carb e até vegetariana, ou para seu próprio consumo para ficar com
    aquele shape maravilhoso.  Acesse:

  • I dont think you would lose all the muscles after you stopped training and gained weight. Muscles were just hidden underneath and once you got back to your normal training routine, they showed again.

  • I didn’t even tell my flatmates about my surgery, and when I came back home I was asked what happened. I said: “Oh, just a little bit of cold. I will get better…” I remember that they looked at me with such a big eyes. Probably they still don’t understand now why my face has changed since then, during such a cold winter.

  • 3 weeks after surgery and still very swollen and impatient!! This video really helped me manage my expectations How long did it take you to be able to workout again and how long did it take for you to be able to do said “adult activities” haha?

  • Sameeee omg my swelling was going on soooo long and I am still looking like botox HAHAHAHA but yes everything is like changing so much

  • Did you workout in the mornings? Is it good to workout in the mornings? BecUse lately I’ve been working out at midnight and in the morning? Is it bad? BecUse i workout like two times a day!

  • Hi

    I’m 6 months post op. I’m currently feeling tightness around my lips. Is that normal? Plus my face still looks swollen… is that normal too?

    I cant even see my surgeon or orthodontist atm because of the pandemic. Its so shit!!!!!

  • If you allow your vision to only see, where seems possible or reasonable, you limit the true potential of your success. Open your eyes We all want to get more money and want to be more successful but fail to do the basic. If you want a change in your life and standard of living, goto mr Roberts @robertslarrison on IG for help and start earning $6,000 weekly….

  • Basically right now without braces everything seems ‘normal’-I have no medical issues but once my braces have finally straightened my teeth, I’m sure my jaw alignment would be super different making it difficult to do any of those things mentioned.

  • Nice advice. Need to make time for workouts. I’m a foodie, I like to cook eat and YouTube the recipe of the day. Apart from the day job, managing 2 kids I try to fit in a 20 min HIIT workout. Feels satisfying.

  • I appreciate this video so much. I was making great progress for two years. Totally changed my body comp and really made tons of strength gains and just generally improved my appearance. Then last year I had a series of major setbacks. Illness and injury interrupted my progress really badly. Culminating in developing osteolysis last autumn. That stopped me from all pushing and curling and most shoulder exercises completely from October last year until the end of February this year. Fuck damn did my body revert. Arms turned to noodles, chest shrank, shoulders started looking boney etc. It gave me time to work on my core, legs back and general fitness, which I did, and was glad of it. But the vanity muscles were wasting away. It really shook me up and even though I’m back to push and upper body stuff again now my strength is well below where it was. Extremely demoralising. I may have put 60kg on my DL, improved my squat etc but staying up beat about working out is hard now. I know that it will come back but it’s a slog. I am viewing this as mental training through, just like I push my body through tough physical demands, I’m now putting my mind through its own proving ground. Hopefully both my boobs and my brain will come out stronger in the end.

  • To Burn Calories DO SQUATS.
    If your FAT or are feeling fat and lazy, Drink lots of water(two glasses), do heaps of Reps of small weights and work up to heavier weights with Squats. Sets of 10.
    Then go for a 1hr walk. If you really are like +30kg over weight.. Walk and do the Squats 1x 2x a week, Try to walk for an hour (10km) and then try for 2hrs a day (20km)
    Once you get to 20km 4 times a week you will be losing weight quick and getting fit, so cut back to 1hr of walking or try 15mins of riding 3 times a week.
    Keep doing the Squats, work up to 3-4days a week and then 5 days whilst improving the weight. Using dumb bells for biceps and shoulder presses and flys is good for burning fat as you work out all muscles but this takes your time and energy.. but can be done every other day.
    SQUATS and the push up challenge, will have you slim and focused.

  • When you said “do you here that baby crying up stairs ugh” I felt that, in a different way tho. I have a baby and people always stare and this video of you saying that was like “yep all us mums know people hate it and we’re sorry”

  • Im from PH and it’s hard to live having Underbite, I always get bullied at school because of my underbite, I wanted to fix it, but sadly I don’t have enough money to go to surgery, And also my mama can’t afford it. So I accepted the fact that I can’t undergo surgery because it’s too expensive.

  • Beard game is a lot better than mine that’s for sure lol great video pal and great mindset for return to training and not going all out

  • I really enjoyed your video because of how relate-able it is. You show that losing weight is not a one time change but a life style ��������

  • Well done on keeping up the ‘standing back up’. As an athlete I would get very frustrated when I got injured and you can nearly hear the muscle seeping out under your door as you sleep at night. But then I realised that time and again I was just standing back up and getting fit again. So well done again.
    One piece of advice…on your squats….make sure your knees do not go out over your toes. Your lower leg should not move at all during squats. Do them sideways in a mirror until you can get it and once you have the feel of it you will never go back. Keep up the good work.

  • Honestly that point about food at work thing-so, years ago I was trying to figure out why I felt so crappy ALL OF THE TIME-so I did a cleanse and reintroduced foods gradually 1 at a time. Like I’d introduce soy after 28 daysy minimum with no alcohol, soy, gluten, caffiene etc. all the common things that give people digestive issues. Well I found out over the course of doing this for a year that 1) soy makes me retain huge amounts of water weight and interacts with my pill/throws my PMDD off 2) I’m super gluten intolerant and can’t eat it period now and lastly I am lactose intolerant. So prior to figuring all of this out I’d eat ‘whatever” as she was referring to…now I’m that “weird woman” that cooks and bakes everything and always has to bring my own food otherwise I starve lol. I can’t tell you how grateful I am. In the past I used to hate how my body was but didn’t want to feel horrible any more so I just wouldn’t cave. Feeling so much pain and discomfort is a huge motivator honestly. With that said, thing about how foods MAKE YOU FEEL and really focus on eating stuff tha tmakes you feel great. I love carbs, I eat whole foods carbs, nothing refined. I also eat high healthy fat and super high protein. You do not need to reduce fat and carbs. Eat what makeks you feel amazing!!!! I don’t know a single person eating processed food that says it makes them feel amazing. We eat convenience food because it tastes good and /or we are lazy and do not want to structure our time more wisey to put our nutrition first. If that means no social life, no video games, no time for yourself, you make that choice. I choose to cook and bake as it’s cheap, and I feel like I get more out of life even though I have less time for everything else except sleep. Sleep is always number one ;). So just keep that in mind every time you tell yourself “But I don’t have time i have to put my 17 children to sleep, feed the husband, work 70 hours a week etc.” If you’re taking care of anyone else and not yourself, you need to put yourself first because without your health being top notch everything else will suffer. You will burn out. Been there, done that. Anywho, I hope my rant helped to put health and fitness into perspective. Everyone can do it. Start small. First step is telling yourself you are worth the time.:)

  • Thanks for posting this. I had an underbite too, and they did the same thing except they lowered my top jaw using a piece of hip bone.

  • The running machines are giving people arthritis big time. This is because your feet land in the exact same position on every step. This causes micro wear in the hips or knees. Then the cartilage wears out. You last longer running outside because your feet are undulating with the slightly different floor angles your running on.

  • Get well soon! You’ll make rapid progress for sure. Look at the progress Casey Viator made in the Colorado experiment after being unable to train

  • My surgery was similar to yours. I had a bad underbite/open bite.
    They also pushed my lower back and upper forward, expanded my upper jaw. I didn’t get genio but I wish they did give me genio. I don’t regret anything I’m just Over 1 year post op, my face still looks swollen so I hope that goes away… Your videos definitely helped me. Does your upper jaw still feel stiff sometimes around your nostrils? I can still feel like I had upper jaw surgery but my lower jaw feels normal if that makes sense?

  • This has really motivated to me to continue losing weight, I used to be 73kg like a month ago, and im down to 67-68kg. It’s not much but it’s still a lot for me.
    Gaining 1-2kg has been discouraging though, but seeing you gain weight and lose weight again, and continue to tone your body has motivated me much more.

    I’m hoping I’ll be able to get my tummy more defined by the end of the year

  • For your skin you should look at the Razors that you are using. You could have a reaction to whatever the blade is treated with. If you have an electric shaver it could be the cleaning solution. I ran into the same problem and I am older than you. Great work either way.

  • I just want to say thank you!!! I listened to your advice and exercised everyday, doing exercises I enjoy! And I LOST 11lbs and 3.5” in my waist in a month and a half and I’m soo happy!! THANK YOUU