Now that the registration period has begun for the Max’s Challenge 2014, it’s time to start preparing yourself for the most exciting 12 weeks that you’ve probably ever experienced. The next 3 months will be gruelling, uplifting, inspiring, frustrating and ultimately satisfying and will test every trainer’s patience and determination. Preparation is key to any successful challenge and we’re here to help make this your best Max’s Challenge effort ever and ensure you start off the blocks strong and ahead.
Max's Challenge 2014 - Nutrition Preparation
Perhaps the most difficult part of the Challenge is the nutrition side of things and having to alter and stick to your diets to help you achieve your goals. Prepare yourself before the Challenge by keeping in mind and following these three tips:
1. Pay Attention to Calories
While it’s well known that a calorie is no longer a calorie, counting your calories is still an important and basic step in helping you to succeed in goal for either bulking up or getting ripped. At the end of the day, without sufficient calories, you’re not going to gain weight and if you eat too many calories, you’re not going to lose weight. Know your requirements and stick them each day by tracking them with invaluable apps such as MyFitness Pal.
Forget about following fad diets which restrict considerably certain foods or nutrients such as carbs, fat, sugar or fructose. While these diets will give results in the short term, most of the time, they’re unsustainable. There’s only two rules you should really follow and that is to have plenty of protein and eat less processed foods.
3. Keep it Simple
While maintaining a varied diet is ideal and recommended; during the Challenge, it’s important to keep things simple for yourself in terms of nutrition in order to reach your goals easier. Many successful bodybuilders and trainers tend to have relatively simple and monotonous diets because after a hard days work and training, the last thing you want to do is create a Masterchef meal.
Max's Challenge 2014 - Supplement Preparation
The Max’s Challenge has grown dramatically in the last couple of years since its inception and is now one of the most popular fitness and transformation challenges in Australia. Since it’s required that you use Max’s supplements during the Challenge, demand is going to skyrocket during the Challenge so it’s best to be prepared and buy your supplements now before they run out.
- For those who want to streamline this process and keep things cheaper, you can simply buy a pre-made Max’s Stack.
- If you’re a little bit more experienced of fussy about your supplements however, feel free to pick and choose your own stack of Max’s Supplements.
Max's Challenge 2014 - Training Preparation
The training aspect of the Max’s Muscle Up Challenge is actually simpler than many people make it out to be. Regardless of your goal, you should want to build strength and lean muscle mass whilst reducing fat mass. The three most important aspects in carving out a successful training program is to:
1. Plan Plan Plan
The majority of Max’s Challenge participants will be leading full lives filled with work, study, socialising and family. Don’t let a busy schedule get in the way of your training and plan ahead of time when you’re going train and what you’re going to train. Mark it in your diary and stick to it.
2. Challenge Yourself
The Muscle Up Challenge isn’t called a challenge for no reason. To really succeed, you need to push yourself to lift more and do more. Pussy footing around will get you less than average results, so grit your teeth, suck it up and be prepared to work. This is where a training partner will really help support you through this process.
3. Perfect Your Form
A controversial topic, form is one of the most fundamental and important aspects for any trainer. Using poor form will increase your risk of getting injured, which you can’t afford to do in a 12 week challenge. Paying attention to form will help you both in the short and long term in building your gains.
Max's Challenge 2014 - Mental Preparation
The underlying factor behind any successful trainer is how mentally prepared they are. While success in any endeavour is multifactorial, if your head isn’t in the game, then chances are, you’re not going to succeed. Procrastination, doubt, laziness and motivation are among some of the most common mental barriers to exercise and being able to cope with these barriers is crucial in helping you be succeed, both with the challenge and in life. Prepare yourself mentally by following these three expert tips:
1. Set SMART Goals
Setting goals is something we all do, but few people set goals which are SMART (Specific, Measurable, Achievable, Realistic and Timely). So rather than just a general goal of ‘wanting to be fitter’, set a SMART goal such as ‘I want to be able to run 2km in less than 10 minutes within a month.’ Setting good goals will help you reach your goals faster and with less hassle.
2. Busting Plateaus
Plateaus in results are almost inevitable so you might as well prepare yourself now. Knowing that they will happen will help you prepare suitable responses on how to break out of them.
3. Take it Easy on Yourself
Let’s face it, none of us are perfect and you’re most likely going to skip sessions, whether it be due to a legitimate reason or sheer laziness. It’s important though not to beat yourself up when it happens and rather understand that it does happen and that tomorrow is another day. Give yourself some leeway and you’ll find it does wonders for your mental attitude.
Max's Challenge 2014 - Week by Week
It's best to take each week as it comes with the Max's Challenge to ensure compliance. Lookign too far ahead can make the task seem more daunting. Focus your attention on 1 or 2 weeks at maximum so that all your effort is spent on being the best you can be for that week. This approach will ensure you get the best results possible from the Challenge.