For anyone who started the GSP Rushfit 8 Week Training Camp in January, you’re probably entering the last few weeks and staring at the end of your training calendar. With 2 to 3 weeks to go, now is a great time to reassess your goals by looking at the next month on your calendar, thinking about maintaining the progress you’ve made, or perhaps keeping your momentum strong and redefining your intensity at levels you couldn’t dream about back in January.
Here are some simple tips to continue burning fat, building lean muscle and boosting your physical performance by using the tools in the GSP Rushfit program.
KICK YOUR WORKOUTS INTO TOP GEAR
If you’re starting to blow through the workouts in record time, which we hope you are around the 6-7 Week mark, there are several simple techniques to make your sessions burn more calories and build strength without spending more time on the mat.
Isometric Holds- perhaps the simplest and most intense way for an instant challenge. Isometric holds require you to HOLD the contraction phase of an exercise until your muscles fail. The key is to keep your form without using other muscles to cheat and compensate. We’ve got a few examples on isometric holds with more detail HERE, though a quick experiment at home where you hold the last exercise of each round until you collapse will convince you quickly that you’re training harder.
Rep to Failure- another basic method to follow is to rep out the final exercise of each round until complete failure. If your stamina is particularly high, this could take some time, though we’re betting that if you’re pushing yourself hard and executing the proper form at the same tempo as GSP, you won’t have too much left to burn. Again, rep until you can’t move a muscle, and skip back on the DVD so you get your proper rest time.
EXTEND YOUR CAMP
12 Weeks – the way the Rushfit Calendars are setup allow you to keep going when you hit the end of your 8 Weeks. We’ve laid it out in an easy to follow format HERE, all you need to do is continue into the first 4 Weeks of the next calendar in the progression for an extended 12 Week Training Camp. Beginner goes to Intermediate, Intermediate to Advanced, and if you’re completing the Advanced Calendar, repeat the last 4 Weeks (the ones with two-a-day training) by adding 5lbs to your weights and reverse the training sessions for variety (Round 5 becomes Round 1, Round 4 becomes Round 2, etc). Sounds simple, takes your sessions from average to savage. Embrace the burn, you’re worth it!
CARDIO UP
You know very well by now that cardio sessions are used on your off days for active rest and regeneration. It’s also a good idea to add a cardio session right after Round 5, before the Stretch Session, for another 25-30 minutes of pure fat burn. At this point you’re probably pretty gassed, so anything that keeps you moving (cycling, light jogging, even speed walking) is a good idea. Make sure to stretch after you’re finished to release the tension, and smile knowing you’ve extended your efforts without adding more difficulty.
ASSESS THIS
For those of you looking for the ultimate challenge, we present a simple challenge.
Take the Rushfit Assessment at the end of your workout. Yes, THAT ONE. The point here isn’t to set a new record but to absolutely decimate your strength, stamina, and build upon your mental toughness and willpower. We wouldn’t be surprised if by Week 6 or 7 some of you could beat your initial assessment scores before starting Week 1 despite taking it after a workout. That’s not necessarily the goal, but if you’re able to make it through all 4 exercises for a minute at this point in your training session, just think of how you’ll smash your initial assessment scores when you take it after Week 8.
As always, we’re happy to provide suggestions on ways to boost your performance and take training to a whole new intensity with GSP Rushfit. Feel free to contact us on Facebook at http://www.facebook.com/gsprushfit or Twitter @gsprushfit with any questions, and as always, hit us up with your progress and photos – your success is our success!
Sweaty when you are,
Team RUSHFIT
