You’re sticking to your workout plan, you’re seeing results, you’re feeling quite proud of yourself – and then, bam! Along comes a slump and messes up all those months of hard work. If you’re going through a slump right now, a new workout routine is a great way to get yourself out of it (or avoid one in the first place).

1. ASSESS YOURSELF REALISTICALLY

It must have been possible for you to run a marathon back in college but as time changes your body does too along with it. If you are in your late 20s, you’ll already feel the difference from when you were just 23 or so – let alone when you were back in college.

You should remember to assess yourself based on the body and lifestyle you have now. If you spend long hours at your desk, you may notice that your stamina is not what it used to be as you’re starting. Plan for that and start slow, building up the intensity as you go.

2. GET AN EXPERT TO SHOW YOU THE ROPES

Doing some light weights or yoga at home can be a budget-friendly slump buster – but it also means that there’s no one to point out if you’re doing something wrong.

Even a simple push-up can strain the wrong muscles if done incorrectly, and lead to serious injuries. Sign up for some trial classes or introductory sessions at the gym and get a qualified professional to show you the right postures and techniques before you try them at home. This gives you a better grip on what you are getting yourself with and will avoid possible accidents and will help you give a good head start to your workout routine.

3. PACE YOURSELF

Jump starting into a routine you’ve been excited for can backfire if you don’t prepare your body in the right way. Sometimes workouts can start from advanced courses which might not help you with being a beginner to the routine and will presumably cause injuries.

Punishing routines are not necessarily always the best. Knowing when to stop will get you more rewarding results in the long run. And you’ll be less likely to quit after a few weeks because you’re not enjoying it anymore.

4. EAT RIGHT

That strong urge to have a piece of cake after your workout thinking you deserved it for the hard work you put in… yeah It must have felt great going through the slice but the next you are probably going to realize that maybe you should have done things a different way.

Too much sugar and not enough protein just prolong the muscle soreness you feel when you work out a new part of your body. Protein helps your body repair and rebuilds muscle tissues. If you are starting some high-intensity, fat-burning exercises, you might also want to look at taking protein supplements (another thing to discuss with the expert you talk to).

5. WAIT FOR RESULTS

As with anything else, your body needs to get used to the new routine and it takes a while for the pain to stop and for the results to start showing. Avoid extending your workouts by an extra hour, or fitting in an extra session on your rest day – just to see faster results. Not only will this not speed things up, but it may also actually lead to injuries, thereby forcing you to take a break from working out altogether. It is important to remember to take it one step at a time and be patient with yourself.