The 6 DVD set comes with a nutrition guide, workout chart to plan your exercise routine, and most importantly, the DVD's with various workout programs. Designed by George's trainer Eric Owings, they can be used by beginners as well as high level athletes, just following along George, Eric, and a few others on the screen.
What sold me on the program was the lack of having to get any equipment outside a workout mat and a set of dumbell weights that I already had. Just cleared out enough space in my office, and I was ready to start.
As soon as my busy season at work slowed down, I started
with the beginner program, 8 weeks of GSP rushfit, combined with his
nutritional plan. The plan begins with a workout schedule of 3 days in the
week, along with some extra cardio sessions of your choice. Throughout the
program, the seventh day is a rest day, which ends up perfect for me. As an
orthodox / Shabbat observant Jew, I do
not watch TV on Shabbat, nor do I workout.
The workouts start with a 10 minute warmup session, which is
the same for all workouts, and a 6-7 minute cool down once the workout is over,
again, same cool down for all workouts. The the warmup is good for all of them,
I would have preferred a cooldown that was more specific to each workout, as
different muscle groups and exercise styles (isometric, plyometric, etc0 are
used. The workouts are all based on 5 x 5 minute rounds, with 1 minute of rest
in between each round, simulating a championship MMA fight (minus getting
hit!). Though George is in tremendous shape, he looks just as human as anyone
else throughout the series, sweating, grunting, being out of breath at times.
The beauty of this system, is that the same workout works just as well for
beginners.
As for the nutrition plan, I use it as a general guideline,
but did not follow it to a tee. I don’t diet on Shabbat either, and it’s the
one day I allow myself to enjoy a few beers and some nice Tequila/Scotch. No matter,
I made up for the extra calories throughout the rest of the week. At the end of
each workout week, I got on the scale to gauge results.
I documented the program live on a week by week basis , so from time to time, you'll notice me speaking in present or future tense, even though this all happened a couple years ago...
Week #1:
I opened the first DVD, a Strength and endurance workout.
GSP’s trainer Eric Owings is a “kinder” version of a drill sergeant, calling to
moves, correcting form, and pressing you to pick up the pace throughout the
session. GSP along with a couple others are working to a quick pace. I was surprised that I was actually
following along for the most part, albeit at a slower pace. Needless to say, I
was gassed at the end of my first workout, and had many aching muscles for the
next couple days, as I tapped into many muscles that I rarely use.
Next GSP Rushfit workout was the abdominal training. Again,
quite intense for a beginner, but less intense than the strength and endurance
workout, except for the 5th round.
Finally, my third workout of the series, was the fight
conditioning workout. I strongly suggest watching the foundation moves section
of the DVD, especially if you are not familiar with combat sports. Takes about
45 minutes, but very well worth it, as you’ll have proper form for the entire
workout, which is essential.
By the end of the week, I was surprised at how much energy I
had, despite the major cutback in my calorie intake. Moment of truth, I got on
the scale after the first week ended, I lost a whopping 7 lbs!
Week # 2:
Being pumped from the success of the previous week, I was
determined to build on what I had started. The workouts already seemed
significantly easier, and I found myself pushing a lot harder. The Fight
conditioning combinations were coming more naturally as well. Towards the end
of the week, I tried the bonus “Balance and agility” workout. Starts off easy,
but the last 12 minutes are very intense, felt like I was going to explode by
the end.
Again, got on the scale to another nice surprise, lost 4
more lbs! At this point, my wife decided to get on the program as well.
Week # 3:
Another week of improving speed, endurance and form,
building on the work from the previous weeks. Got to try a new workout, “Full
body & strength conditioning”, again, quite intense when doing new exercises,
alternated between 5 and 0 lbs dumbbells on it. End of the week weigh in seemed
to start balancing out, lost only 1 lb in week #3, but not surprising
considering the quantity of alcohol I had consumed the previous weekend.
Week #4:
Another good workout week, increased weight to 10 lbs
dumbbells for most of the exercises in all workouts, to raise the intensity.
For exercises that used body motion only, I made a conscious effort to put a
lot more into the speed. Besides for all the workouts, we were moving lot’s of
furniture at home, so I got some good exercise hauling beds, mattresses and
furniture up and down the stairs. Surprised to only lose 1 lb in week #4 after
all I had done, but at least I still lost weight.
Week #5:
Packed in as much workouts as I could in the first 4 days,
as I travelled to Dallas towards the end of the week. No weigh in as I was away
from home.
Week #6:
Did a couple workouts in Dallas, but also came down with
strep throat which I likely caught from my kids the previous week, as it was
going around at home. After couple days on penicillin, I worked out again,
although at a bit of a slower page, and more effort. Not sure if it was the
smartest thing to do, but by this point I found myself mentally and physically
craving the workout. By week’s end, I was very surprised to have lost another 5
lbs (over 2 weeks)!
Week #7:
By now the workouts are getting relatively easy, barring a
few of the extremely intense rounds in some of the workouts. The final
un-opened “Explosive power training” DVD is introduced, and to my increased
fitness level, less intense than when I originally opened new ones earlier on
in the program. Lost another 2 lbs in Week #7.
Week # 8:
Final week of the my initial Rushfit program. Gave it my all
this week, really made the extra effort to work as hard as possible. Explosive
training and strength/endurance workouts remain the toughest ones for me to get
through at this pace, the the other 4 are relatively easier as long as you
managed to keep proper mental focus on each set. Finally, the moment of truth,
I got on the scale, dropped another 3 lbs!
My overall assessment of this training program is great. I
love being able to train my full body instead of just specific muscles. I love
being able to mix up the various workout rotations and cardio, so it doesn’t
become monotonous. I (and my wife) love the way I look. I love the energy boost
I feel every day. Most of all, I love the fact that I was able to achieve
knocking off 23 lbs in 8 weeks, in a relatively easy, cost effective and fun
way.
That being said, I was ready to take it to the next level and hit another 8 weeks.
Week # 9:
Decided to change it up a bit. The Rushfit blog recommends
taking at least 1 week break, then starting the next level. As I have a bit of
holidays coming up in a few weeks for Passover where I probably won’t be able
to workout too much, I decided to push through until then at my own pace. Plan
is to do 5 workouts a weeks, with one day off for stretching and another day of
simply resting. Started off Sunday doing the Strength and endurance workout,
which is one of the tougher ones. Followed up on Monday with the fight
conditioning workout, and Tuesday with the abdominal training. Did both the
balance and agility and stretching on the Wednesday, as Thursday was a Jewish
fast day and I wasn’t going to workout out. Ended off the week doing the Full
body and strength training on Friday.
During 2 of my sessions, I started finding that some rounds
were getting too easy, so plan is to up the weight next week. Lost another
pound during week 9.
Week #10:
Mixed up the schedule again this week. Started off with
strength and endurance on Sunday. Had way too much to drink Sunday night, ended
up drunker than expected at a Purim party. Somehow managed to avoid a hangover
the following morning, drank lots of water and was ready to workout a few hours
later. Went with the Abdominal training workout, which is one of the easier
ones for me. Increased my dumbbell weight in round 1 to 15 lbs, still no major
issues despite all the booze I drank the previous night. Took the day off to
ice fish on Tuesday, and followed up on Wednesday with the full body and
strength conditioning workout. Increased dumbbell weights in round 2 to 20 lbs,
and round 5 at 15 lbs, still doing 10 lbs for rounds 3 & 4. Did the stretch
workout instead of the usual 5 minute cooldown. Following with good sessions of
the fight conditioning workout on Thursday, and explosive power training on
Friday.
A relative warm front came in this week, outside temperature
hovered a bit below the freezing mark. Despite working out with the windows
wide open, I was sweating a lot more than I had been earlier on in the winter.
Getting worried that I’m going to need a 3rd air conditioner once
summer comes around.
Ended up losing another pound during week 10, despite all
the heavy eating and boozing the previous weekend. Also started noticing
definition in many muscles, seems like shedding fat and increasing workout
intensity and using higher weights are having their desired effect.
Week #11:
Another week of shuffling the workouts. Parts of the
standard daily routine is lateral planks done at 5 second intervals, with
longer periods being encouraged. Upped them to the max of 30 seconds in warmup,
and 60 seconds during the workouts that cal for that particular exercise.
Increased my wiehgt to 20 lb dumbells for some sets, 15 lbs
for other (up from 10 lbs.) Managed to strain one of my outer hamstrings a bit
during the level changes of the fight conditioning workout, but found that some
good stretches in the stretch/flexibilty DVD so wonders at smoothing it out. A
bit of Myoflex, Arnica and Advil helped as well, was good for the next workout within
48 hours.
Ended losing another 2 lbs in week 11. Random visit to my
doctor, he was absolutely amazed with my results. Just out of curiosity, we
referred me for another blood test in a few months, to see how all this
exercise and proper nutrition will affect my lipids / LDL counts once I’ve reached
my target weight.
Week #12:
Increased weight for many of the workouts this week, but it
seems that all this pushing has aggravated something in my left elbow. Noticed
it a bit late last week, but didn’t think much of it. This week it became
increasingly painful, especially a few hours after doing dumbbell circuits with
increased weight. Bummer, as next week was scheduled to be my last before a mandatory
2 week resting period, so will probably avoid all dumbbell circuits next week.
GSP Rushfit has 2 complete workouts without any dumbbells, and I can also mix
and match a few rounds of selected workouts, as well as do some cardio on my
bike as the roads are just about clear of snow at this point.
Lost another 2 lbs this week.
Week # 13:
Started off the week doing the fight conditioning workout,
as my left arm was still a bit sore from the previous week. Took Monday off to
fish, and pulled a muscle in my right forearm trying to figure out a new
throwing stick I bought. So much for any possible dumbbell circuits, ended up
mixing and matching workouts and rounds that don’t involve dumbbells for the
rest of the week. Proper nutrition became more complicated due to the upcoming
Passover holiday and not having my kitchen available. Still managed to lose ½ a
lb in week 13.
Time to take a mandatory break from Rushfit, 2 weeks is what
the Rushfit blog suggests. Works out perfectly with my holiday schedule, which
all falls during weekday this year. Proper nutrition will definitely be out the
window over the holidays, with all the upcoming feasts and mandatory ceremonial wine consumption. I’ve lost 30 lbs
so far, and hope to start another 8 weeks Rushfit training schedule when the
holidays are over, with a target loss of 10 lbs by the end of June.
Week # 14:
After a mandatory 2 weeks rest period, I was itching to get
back to a regular workout schedule. During my time off which coincided with
Passover, I managed to put on 1 lbs in the first week, then lose 2 lbs the
following week, by simply watching my calorie intake. I also came down with
strep throat again for the second time in 2 months, I guess all that dieting
and exercise left me vulnerable to the germs at home with all the kids and
daycare kids sharing bacteria. Either way, it all worked out, my sore/aching
muscles were back to normal.
Started off Sunday with the Strength and endurance workout.
A bit tougher than last time around, as I was just getting back into the
routine after nothing but some light stretching for 2 weeks. By the following
day, the fight conditioning workout had me sweating again, as did the abdominal
workout I followed up with on Tuesday. After taking Wednesday off for some stretching,
I was more than ready for the full body workout, which contains the most
dumbbell circuits (4) in the series. Pushed through it a record speed for
repetitions, though my glutes and knees were a bit stiff by that night. Rubbed
in a bit of Arnica, felt great by Friday. Finished of my week on Friday doing
the balance and agility workout, and managed to lose another pound.
At this point, I had stopped documenting my success. I did another 4-5 weeks of combining the Rushfit workouts, until I eventually pushed to hard, injuring my shoulder. As the only thing that would help my shoulder at that point was resting it, I had to switch my routine and cut out the rushfit training until I healed up. Luckily, this coincided with mid Spring in Quebec, so I switched to cycling for most of my weekly exercise.
The first 6 months of using rushit helped me lose over 35 lbs, and put on a significant amount of muscle instead of fat. Not to mention feeling like I was 5-10 years younger.
Without getting into many details about my cycling in this post, I stayed off the Rushfit program from June to December in order to heal properly, during which time I lost another 8 lbs while cycling though the summer.
My the time winter was back and I put my bike away due to all the snow, I was ready for another run at the Rushfit program. Did another 18 weeks or so of Rushfit, with a few weeks of rest in between. Knocked off another 5 lbs of fat, and put on a bit of muscle as well. Unfortunately, my RSI injury in my wrist came back again, probably due to me pushing too hard with increasing dumbell weights during my sets. I took it easy on the weight, and stuck with routines that avoided aggravating it, as well as a bit of added cycling. Lost another 5 lbs or so, bring my total weight loss from the beginning to over 50 lbs.
With the next set of Jewish holidays, the massive amounts of holiday food and alcohol consumption caused me to put back another 12 lbs or so in a matter of 3-4 weeks, as working out on the holidays is forbidden as previously mentioned. Though it was frustrating, Another 3 months of Rushfit got me back to my ideal weight of 150 lbs.
Finally, after nearly 2 years of Rushfit training, I started getting tired of the same routine each time, so I designed my own circuits based on many of the exercises I learned to do from the Rushfit program, as well as some others. Those circuits, in addition to outdoor cycling in summer, and indoor cycling in winter, have replaced my Rushfit routine for now.
Still, I can safely attribute most of my success to George, Eric and the Rushfit program they created. While people may spend thousands on a fancy gym to get similar results, I spent less than $100 total, aside from my time and commitment to stick with the Rushfit plan.
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