Most people begin their new year by setting their goals rushing to the gym, we encourage you to aim higher and raise your intensity for the body and performance you’ve always wanted.
That being said, success is not so much how hard you train in your first week back at the gym as it is how you set yourself up for the 8 Week Training Camp by starting off right and following through for the next two months.
In Part I of our 3 Keys to Smashing Your Fitness Goals in 2015, we’ll look at three basic areas of training and nutrition to help you train at a higher intensity than ever before. Remember, if you want better results than you’ve ever had, you must train harder, and smarter, than you have ever trained before. READY? GO!
SET YOUR TARGET
In order to smash your goals and arrive at your destination, you have to know what it is. It’s one thing to tell yourself you want to be stronger and lose weight, it’s better to put a number to those goals and give yourself a time frame to reach them.
The SMART goal setting method is very simple and most effective for helping people do just that. It’s an acronym that stands for Specific, Measurable, Attainable, Realistic, and Timely. Basically, it helps you set goals that make sense with a specified action plan to reach them. Read a more detailed guide HERE, then use it to launch your training to a higher intensity with better results than ever.
Another way to set your target, measure your progress, and put your abilities to the ultimate test is our GSP Rushfit Assessment. Four basic exercises, stacked after each other with a short break, to test your maximum output. That’s it. Oh wait, one more thing… You get to do them in real-time against GSP, the 5-time UFC World Champion. Think you’re fit now? Maybe YOU DO have what it takes to go toe-to-toe with the man himself. How will you know if you don’t do it?
We strongly encourage people to do the assessment before starting the program for a baseline score (starting point), and after completing the 8 Week Training Camp to measure your progress. If you like, you can also take the assessment around Week 4 to convince yourself your training is paying off, but most people who make it to Week 4 can feel the difference already, and end up setting their goals even higher. Either way, we’ve got a primer on the GSP Rushfit Assessment HERE so you know how to set yourself up for maximum success.
EAT RIGHT
Anyone who’s done high-intensity training before knows that at least half your results come from your training diet. You can’t fuel a Ferrari with garbage, so eating junkfood and expecting top performance and permanent results isn’t wise at all.
The GSP Rushfit Nutrition Guide has simple lists of foods to focus on, foods to avoid, do’s, dont’s, and a good overview of what a balanced diet should look and taste like.
Our Nutrition Section on this blog has even more supplemental material to help you make the right decisions and eat right not just for performance, but for an overall healthier, stronger, more endurable body that pays off on more ways than we can count.
Want to know about foods that boost your immune system? Read HERE
For good foods that are filling and stop you from overeating, Read HERE
Want to know more about superfood groups, like Citrus Foods, Cruciferous Vegetables, click on the hyperlinks.
Keep hearing about “good fat” and “bad fat”, but aren’t sure of the difference or the benefits? We’ve got a two-part discussion to simplify dietary fat for your HERE and HERE.
Did you know there are foods that can actually help you stay hydrated? We didn’t, until we read the blog post HERE.
This is just a FRACTION of the information we have available to answer all your nutrition questions, and we’ve even included a search function in the top right corner so you can find what you need quickly. Visit blog.gsprushfit.com/nutrition/ now and often, and you won’t have any problems sticking to the foods that will maximize your muscle building and fat loss at the same time.
RECOVER PROPERLY
This step is surprisingly overlooked and underestimated by many people, but trust us when we tell you that quality of rest and recover is as important as the intensity of your training sessions. The harder your workouts, the more your body needs to recover, grow, and prepare for the next session.
Sleep for performance is very important, and power naps are a great way to supplement your rest while providing a midday boost of energy. If you don’t get enough sleep, your body has trouble losing weight, that’s just a fact you can check HERE.
Are you stretching after each session by following the DVD? Stretching improves flexibility, increases range of motion, reduces injury, and releases the tension and stiffness of sore muscles. Do it, and do it often. We’ve got a good overview of stretching for performance HERE.
Yoga, massage therapy, foam rollers, hot/cold baths… There are many simple yet effective methods to repair your muscles and allow your body to heal that don’t involve supplements or pills. Make use of them, and watch your energy grow along with your results.
Start your new training routine in the right direction and you’ll be on the road to success in no time.
We’ll follow up with PART II of this post later this week, so stay tuned and get sweating!
-Team RUSHFIT
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