So where do we go from here?!
3 months down....huge congratulations for sticking with us for this long! We know you will have had some good days and bad days but we know it is what you do on average that counts.
We have spoke about consistency, sustainability and making things as easy as possible for you.
We do not want to start making things super confusing after spending all that time building some solid habits!
Keeping it simple is the most effective way for long term success
Focusing a specific goal for 3 months is usually the right amount of time to make progress and find what works for you. If we chop and change too often we do not allow ourselves the opportunity to see what works.
In this section we are going show you how to assess and maintain progress.
First thing we suggest is having a "diet break". This basically means eating intuitively for 1 week. This is not a cheat week, just be more relaxed with timings and food choices, eat by feel opposed to following a rigid structure. Maybe try some new recipes or introduce a food that you have been restricting.
This is also the time to focus on what you have achieved and assess where you want to go.
After 3 months of following a specific pathway we will have -
- Identified our baseline calorie intake
- Found our upper calorie limit
- Got our calorie window to work within
We now want you to do one of two things.
- You can switch to different pathway and follow that for 3 months.
- You can stick within your current calorie window and work on other key areas of nutrition.
EXAMPLE 1 - You have followed the fat loss pathway for 3 months and lost 7kg. Your weight loss as stabilised and your performance is going well, but could be better. You feel like you want to up your training to 5 times a week from 3 so this would be an excellent time to follow the strength pathway. Use the first 2 weeks to "transition" into your new baseline intake.
EXAMPLE 2 - You have followed the strength pathway for 3 months and have been crushing it. Things are good and your diet is simple and stress free. We can now use some of the tips for gymnastics specific sessions and work back through some of the recovery module information. Nailing these two elements you feel will really accelerate your progress.
We do not need to continually change our calorie and macro targets once we have found what works for us.
The key element to maintaining your progress now is focusing on performance
You cannot keep focusing on body composition. For example, you cannot continually lose body fat and focusing on body composition goals for too long is unhealthy.
We should always have performance targets in mind and CrossFit is an excellent way to do this it is so easy to benchmark progress.
Now when we say performance you shouldn't immediately think of hitting big squat numbers or cleaning double your bodyweight.
It should start with small, achievable goals.
Setting goals - Outcomes vs behaviours
The distinction between outcome and behaviour goals is key to your success.
An outcome goal is the result that you intend to achieve by applying certain behaviours. An example of an outcome goal is, "I want to lose 6 inches around my waist in 12 weeks."
It is the final outcome of a series of actions you have to carry out. In other words you are not in direct control of the achievement of that goal.
Behaviour goals are actions that will allow you to achieve your outcome goal. One important characteristic of behaviour goals is that they are directly in your control.
Make sure that your behaviour goals line up nicely with your outcome goals. An example that matches with our above outcome goal is, "I will do CrossFit 3 times per week" or " I will eat 5 servings of fruits and vegetables each day".
For every outcome goal you choose, make sure to line it up with corresponding behaviour goals.