Had a Set Back with my Fitness Progress - feel like crap right now...
Back in February 2024 I decided it was time to kick my fitness and nutrition up a notch and lean out for the summer, because I'll admit that I got slack with my eating habits over the winter and put on a some extra "fluff".
In fact, I had crossed my personal threshold because after I got back in shape with my own Muscle After 40 Transformation and lost the "Dad Bod" I made a commitment to myself that I would never get over 200 pounds again. And if I did, that would trigger the emergency alarm to get back on track ASAP!
Not only do I want to be lean and fit for myself, but more importantly - I want to set a positive example of health and fitness for my son. I don't want him growing up with a fat out of shape dad and thinking that it's OK to let himself get fat and out of shape as well.
But it just so happened that my emergency alarm was triggered on February 14th as I was tipping the scale at 201 pounds. That's too much for me, so I decided to buckle down on my eating and exercise habits with the goal of leaning out and getting back down to 185 pounds by the first day of summer.
Within 1 month I dropped 9 pounds (got down to 192) was feeling great and could start to see the positive changes taking place. My belly wasn't as big and the definition in my chest, shoulders, and arms was starting to improve. I was on the right track and making progress!
But then on Sunday March 17 I was feeling extra tired and had a bit of a cough. By Monday I was feeling aches, pains, fever, and chills... So I took a rapid test and sure enough I tested positive for C19.
It's ironic that I managed to get through the heights of the pandemic without getting sick, but now that things are supposedly back to normal in 2024 - I finally caught it - and it hit me like a ton of bricks.
It's still too early to tell how much of an impact this is going to have long term. But I know that for the short term my gym workouts, weight training, cardio, etc. are all put on hold because I simply can't do them. And trying to force through them would only hinder my recovery rather than help it.
The reason I'm sharing this is because it's so common to see people who embark on a self improvement journey - be that joining the gym, starting a workout routine, improving their eating habits, or taking some other positive actions - and then once they get some momentum moving forward... Life throughs a big unexpected obstacle in their path. It could be in the form of an injury or illness, a job loss, a relationship break up, a death in the family, or problems with your home or finances, etc.
I've seen this over and over again with people I know personally. It's almost as if the universe is testing you to see if you are really committed to making that change... How much do you really want it? Are you willing to do whatever it takes, or are you only willing to try when things are easy and convenient?
If you can keep moving forward despite the challenges and obstacles you face - than you can eventually hit your goal. Sure it's probably going to take a lot longer than you expected, require a lot more work than you expected, cost more money than you expected, and there will be a lot more frustrations than you expected. But when it's all said and done those challenges you overcame will make the victory all the more sweeter and satisfying.
But if you choose to give up and quit on yourself in the face of unexpected challenges, there's no way you'll ever hit your goal, and even if you do achieve some short term success - you'll never be able to sustain it long term without being able to keep pushing forward through the challenges life puts in your way.
Now in my own case, even though I can't go to the gym or push myself with strenuous exercise. That doesn't mean I have to throw in the towel and quit... I can still choose to follow through with my eating habits (i.e. lean protein, veggies, fruits, healthy fats, etc.) and I can still get off my duff and go for a daily walk - doing something is better than nothing. By doing this I will hopefully avoid undoing all the progress I've made and be in a better position to move forward when I am feeling healthy again.
This is what being "Good Enough, But Good Enough Consistently" is all about.
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Just curious, have you ever had life throw you an unexpected challenge right after starting a new workout program, new diet plan, etc.? If so, please share - would be interesting to hear if this has happened to you as well... 👇
@user-ud9tk4qg6t
4 ай бұрын
I tore my calf last October, and could only do upper body exercises for a while. Starting to feel strong enough now to do lower body exercises. Take your time, Lee. Keep up the nutrition and do what you can until you recover your strength. Hope you recover quickly.
@TotalFitnessBodybuilding
4 ай бұрын
@@user-ud9tk4qg6t ouch, that sounds painful. Glad to hear you're on the mend and able to train lower body again.
@matthewarredondo
4 ай бұрын
I started back on an exercise and meal plan last week after a very long lay off. I've been facing economic challenges for the past couple of years and my fitness goals took a backseat. Now, I'm trying to prioritize my health and fitness no matter what, I'm working over 50 hours per week while I'm applying to become a history teacher and I'm spread out very thin right now trying to improve my life and my economic problems but I'm still trying to keep up with a cost effective meal plan and I'm exercising 1 hour per day and it's been tiring and I'm just trying to hang in there and I've lost 10 pounds since last September but it's a struggle each and every day but I'm hanging in there.
@user-ud9tk4qg6t
4 ай бұрын
@@matthewarredondo Good luck! I hope things improve for you.
@matthewarredondo
4 ай бұрын
@@user-ud9tk4qg6t thank you things are getting better
Wish you a speedy recovery, man! All the best from Norway💪💪💪
@TotalFitnessBodybuilding
4 ай бұрын
Thanks, I appreciate it.
Stay strong Lee it will pass and you will be back in the gym
@TotalFitnessBodybuilding
4 ай бұрын
Thanks man, I'm pushing through. But it feels like I'm running on empty 🤕
@thomaswhittingham1162
4 ай бұрын
Same happened to me 2 years ago. I was ROCKIN' workouts, then BAM! Kicked my ass for 2 weeks, then took another 2 for me to feel semi normal. You'll be back kickin' it soon. Hang in there and don't rush back!👍
I'm 63, have trained all my life pretty much ( since I was 16) through my training life I have compared my training to a game of snakes and ladders, you find a new momentum, you slowly slowly start to progress wether it be running, losing weight, doing better in the gym whatever, and then just as sure as there's a sun rise something comes along to completely fuck it up, injury, sickness, a relationship ending anything. This year has been the best of all, I started the year with a projectile vomiting bug which took me out for over a week, then I damaged my shoulder training which still is not right and I'm unable to do half the exercises I like doing, then I discovered I have prostate cancer after a blood test and the latest is I too now have covid and feel like death warmed up, I can only say one thing, what doesn't kill you makes you stronger and at the end of it you will be a better person for it hopefully.
@TotalFitnessBodybuilding
2 күн бұрын
Thanks for sharing. That's a good analogy - building your body is a lot like Snakes and Ladders sometimes you're on the up and progressing quickly and other times you come falling back down.
Sorry to see you sick! That's life: You have a strong philosophy as well a strong body, you'll survive! Best!
@TotalFitnessBodybuilding
4 ай бұрын
Thank you, I appreciate that.
I think you'll be alright Lee, get well soon 🙏
@TotalFitnessBodybuilding
4 ай бұрын
Thanks :)
Lee, wish you a quick recovery. Wow I am in the same boat right now. I went through four years of the pandemic and never got covid, and then two weeks ago it got me. It hit me hard for a number of days with fever and body aches and a nagging cough. I feel the covid infection phase is now done, and now it is a matter of getting my strength back. I was particulary frustrated because I had been on a good streak for about six months. I turned 65 last September and my new MedicareAdvantage insurance came with a free gym membership so after a number of years I was getting back to hitting the gym three times a week, plus working out with my home weight equipment, and the insurance program even came with a free fitbit so I was making sure I got at least 10,000 steps in a day. I was seeing positive visible changes in my physique, and then it all came to a halt two weeks ago with the covid... ughh!!. I think I am now ready for a light workout with my basement weight equipment and yesterday managed to put in 9,000 steps.
@TotalFitnessBodybuilding
4 ай бұрын
Thanks for sharing that. The virus is no joke, it hits you hard for sure. But hopefully we'll be able to bounce back and return to "normal" soon. I'm still far from feeling strong enough to lift weights. But I'll be getting in my daily walks.
Get well soon my friend! Be strong!
@TotalFitnessBodybuilding
4 ай бұрын
thanks, I appreciate it 🙂
Get well soon 🙏🏻
@TotalFitnessBodybuilding
4 ай бұрын
Thank you.
Thanks for sharing. Thanks for the nature too. Same thing happened to me a month ago. Got back into the gym for a week, then got covid. I kept going and now I’m starting the 4th week back.
@TotalFitnessBodybuilding
4 ай бұрын
Sorry to hear that. Just curious - how are you feeling now after a month?
@cosmicmirrorstorm1797
4 ай бұрын
@@TotalFitnessBodybuilding Thanks for asking. I’m feeling 100 percent and better. Gym progress has been great as well, besides some ligaments or muscle I pulled the other day. Wishing you as speedy of recovery to get back to motivated and inspired workouts.
Feel better soon Lee. I am 70 with health anxiety so everything bothers me LOL. Haven't had Covid yet (and hope I don't). Had the Flu real bad back in December. First time I had that in years. Been working out consistently since last August. Not a lot of progress but some. Gotta work on my diet.
@TotalFitnessBodybuilding
4 ай бұрын
Thanks, hopefully you don't get it. But even if you do - it shouldn't be much worse than a "bad flu". I'm starting to feel better and my energy is coming back slowly.
ALL THE BEST, GET WELL SOON SIR,
@TotalFitnessBodybuilding
4 ай бұрын
Thank you, I appreciate that.
Hi Lee , great video . This takes me back a couple of years ago when I had a refurb of my home gym . One of my first workouts entailed me rupturing my distal bicep tendon on the preacher curl . Had to learn how to train using one arm for the best part of a year but you get yourself up and go again . Wishing you a speedy recovery, covid also knocked me down and my made my joints really painful . Took me about 12 days before I tested negative again . Good luck 💪👍
@TotalFitnessBodybuilding
4 ай бұрын
It's crazy how things often go like that, again the universe is testing you to see how serious you are about making the change. Did you have to get surgery on your bicep?
@stormlord3309
4 ай бұрын
@@TotalFitnessBodybuilding Yes I had it reattached hence the delay in getting back to doubled arm training again ! So far so good ! Get well soon Lee and keep the great videos coming .
The point about how you get started on something and then bam an unexpected challenge arises. I’ve always chalked these events up to the universe challenging you saying “yea , you really that guy you said you want to be?”. I find it crazy how you ended up saying the exact same thing that I’ve always believed . The universe will keep throwing challenges at you until you win and it gives up and then you finally get the prize you’ve been working for. You have to prove yourself first
@TotalFitnessBodybuilding
4 ай бұрын
Thanks for sharing, this is certainly not a new or unique concept. The more people I talk to, the more common I realize it is.
@b-rare
4 ай бұрын
@@TotalFitnessBodybuilding it’s the game we all play.
Yeah the Covid got me in 2022 took about a month to get back to normal gym routine. You'll be back Bro
@TotalFitnessBodybuilding
4 ай бұрын
Thanks for sharing, covid is no joke, it really wiped me out energy wise.
Sorry to hear about the Covid? I too have NOT contracted it so far. And I have been in close contact with those who have. My wife got it twice and did not self-isolate. We were pretty much together throughout but I just did not seem to succumb to this for whatever reasons and we're both pretty old. As for having adversity. I've found that doing "something" rather than notihing, whatever you can is crucial. As long as you can get out there and walk, or...it has a huge affect on your mind. It signals that you can fight through this, that you will make it to the other side. You just have to keep at it and not give up! Get well soon! Regards from your neighbor to the South. We've been planing a trip up northeast as we border Canada.
@TotalFitnessBodybuilding
4 ай бұрын
Thanks for sharing that. Most people I talk to have had it at least once by now, but this is a first for me and I wouldn't wish it on anyone. It's rough.
Speedy recovery. Right now I’m dealing with pain in my upper left arm. Feels like a tendon. Throbs. Been icing it and not sure if it’s tendonitis or something more. Aggravates when I’m lifting. Now it hurts just doing nothing. Been on a fitness journey since last July. Was always a walker until I couldn’t. Two knee replacements and two hip replacements. Pretty much back to normal but this arm is killing me.
@TotalFitnessBodybuilding
4 ай бұрын
Have you gotten checked out by a physiotherapist to see what could be causing your arm pain? It might be nerve impingements. Sometimes a good physio or chiropractor can help with these issues to release nerve pain.
Hey Lee, True Grit (remember that movie)? John Wayne. Look at it this way - time off (deload) is a positive thing! We all need it!! You’ll pull through fine, cause your in great shape, imagine if you weren’t? Get well soon! A few weeks ago on your Friday Q&A. I asked you about taking two weeks off because I had carpal tunnel surgery. And you told me it was fine and you were absolutely right. Two weeks was no big deal. I had no change at all and actually I think it helped me. Great advice. Thanks.
@TotalFitnessBodybuilding
4 ай бұрын
Glad to hear you're on the mend from your CTS surgery. Hope you can resume without pain. As for taking time off, normally it's a good thing if it's a planned deload phase or something like that... But unfortunately taking time off due to being sick doesn't lead to getting stronger. I'm feeling weaker than than a wet noodle right now LOL
I've always had a passion for fitness, but unfortunately I've been dealing with some liver and digestive diseases. After many years off, I finally felt up to trying the gym again. I was finally making good progress, and then came kidney cancer. I made it through that, but since dealing with that, I really haven't had the energy, and that was over a year ago.
@TotalFitnessBodybuilding
Ай бұрын
Sorry to hear that, sounds like you've been through a lot. Sending thoughts and prayers your way.
Good for you Lee. I still haven't forgot that the powers that be forbade us from doing exactly what you are doing, helping yourself get some fresh air and move your body. And I totally know what you're talking about: every time I decide to get back to the gym or start doing better with my diet, I get injured or more often, sick. I don't know if it's the universe, it feels more like my brain says nope, I like the sedentary nature of our existence. Sit back down old man! LOL No lie, it's happened soooooo many times. I'm back there now, paranoid about getting back to the gym because I know there is something coming! What will it be this time? Keep pushing. Lee!
@TotalFitnessBodybuilding
4 ай бұрын
I appreciate you for sharing that. Maybe you should follow your own advice and keep pushing through as well. By ignoring the challenges of getting fit, you're just accepting the challenges from being sedentary. The challenges are going to be there regardless.
@robthewaywardwoodworker9956
4 ай бұрын
@@TotalFitnessBodybuilding Thanks for the encouragement, Lee. I just spent half an hour moving snow (45 minutes last night too)! Worked up a sweat. I'll count that as physical activity for today. LOL I was doing yard work in +18C weather on Sunday, and now, -7C and 7" of snow, with more to come. Welcome to Canada, eh!
@TotalFitnessBodybuilding
4 ай бұрын
@@robthewaywardwoodworker9956 crazy for sure, those are some extreme fluctuations 😳
@robthewaywardwoodworker9956
4 ай бұрын
@@TotalFitnessBodybuilding Just southern Alberta doing it's thing. Ha
I got a fever two and a half years ago and took the precaution of getting tested and the result was positive. My fever topped at 100 and was gone in three days. I had no other symptoms. I had two vaccines and that may be why it gave me less symptoms than a common cold. I stayed home because I did not want to be deceived by the illusion of its harmlessness. People in my community had died from it. I had rheumatoid arthritis last year and it took me two months to get my strength back to what it was before this happened. But I did get it back in time. You should continue your diet.
@TotalFitnessBodybuilding
4 ай бұрын
Thanks for sharing, much appreciated.
At the end of 2023 I tested positive for Covid for the first time and I was in isolation for 3 days. I was extra tired had muscle aches headache from the front and back and was sweaty with a fever.
@TotalFitnessBodybuilding
4 ай бұрын
It's certainly no fun, yuck!
Me too coach last time I train Monday now it's Friday super BC 😭 but I really wanna train but just too BC
lol watching this after my foot was broken in the gym!
@TotalFitnessBodybuilding
4 ай бұрын
There you go, that's a prime example of what I'm talking about. It's ironic how stuff like this happens. I wish you a healthy recovery and hopefully you can get back to the gym again soon - maybe wearing steel toe boots LOL 😏🥾
@manfromearth8656
4 ай бұрын
@@TotalFitnessBodybuilding yes and I was at my peak form ever! Many thanks, already back doing upper body 😀 wishing you the same!
Brother, "U" have a "GREAT - HEART". You'll slap that Covid silly. Been watching you for years well in in British-Columbia. And now back in Ontario. Did you not get the Puppet Shot? After signing your waver form, so you couldn't sue the Doctor that gave it to you and the GOV. I notice your better half isn't walking by your side? All the best.. I got back, as you have been always watching ours. Thanks.. Sam
@TotalFitnessBodybuilding
4 ай бұрын
Thanks, I appreciate the support. I'm keeping my distance from family to the best of my ability and thankfully my wife and son are still feeling fine.
How can we book an online training program? Im not sure if im the target age range since im late 20s rather than 40+ but it would be great if so! I currently am doing your 12 week routine
@TotalFitnessBodybuilding
3 ай бұрын
The best thing to do is schedule a strategy session coaching call with me and we can see if you're a good fit for our VIP coaching program at: leehayward.com/blog/free-10-minute-strategy-session/
@ChrimeCast-wn6de
3 ай бұрын
@@TotalFitnessBodybuilding great! Filling out the form now
You look leaner though
@TotalFitnessBodybuilding
4 ай бұрын
Thanks, I've dropped 9 pounds over the past month and it is noticeable. But right now my gym workouts and cardio sessions are on hold until I'm back to feeling healthy again.
well I'm gonna need the universe to get all the way off my back with tests. no universal challenges for me thanks. give me mooth sailing, yes I want no adversary.
@TotalFitnessBodybuilding
4 ай бұрын
Would be nice if that was the case, but the challenges have a way of coming regardless if we want them or not.