The typical work day is often so hectic and unpredictable that we often insist that nothing could be busier or worse. This is not really or honestly the case, when you seriously stop and think about it. If there is anyone who truly fits the definition of being a true Busy Man, that person is without a doubt a member of the military armed forces. This is someone who is called to respond to orders and situations on a moment's notice, and this does not always leave room or time in the schedule for eating at a leisurely pace. However, this does not mean that the soldier has to make do on only crackers and water. Great care in research, planning, and preparation has been made in ensuring that the caloric and nutritional needs of fighting men and women are properly met, not only in the case of members of the US military, but in military forces around the world. Much has been said about the feeding of soldiers in the past, with stories and legends about C-rations and K-rations, but what about the present day?
The Defense Logistics Agency (DLA) is the organization within the US Department of Defense responsible for supplying services and materials to the various branches of the United States' military forces. According to the DLA, the current successor to the C-rations of the World War 2 era is the MRE. Formally, this is listed in official documents as "Meal, Ready-to-Eat." These were developed by food researchers at the US Army Natick Soldier Center in Massachusetts, and first introduced to combat troops between 1981 and 1986. The designated purpose of the MRE is to provide sustenance to someone involved in strenuous activities such as military training, or while engaged in some military operation or endeavor, where access to regular food service facilities is not available. In other words, this is for the individual in training or on the battlefield who cannot get to a regular cafeteria, mess hall or tent, or a fast food restaurant.
The typical man who is busy during the day, who similarly cannot stop to get something to eat, would usually bring his lunch or meal to work with him. In the case of the US soldier, the "brown bag" is in the form of a plastic bag. Actually, these are items contained in a plastic six-inch by twelve-inch "meal bag," as the DLA calls it. A soldier is often on the move, and needs to carry supplies with him or her, so items cannot be either heavy in weight or bulky in size. As described in the document "Operational Rations," the items contained in the meal bag are made up of an entrée, other elements that civilians would call side dishes and dessert, a beverage, and accessories such as condiments, a spoon, and a napkin. The meal itself, according to the DLA, provides about 1250 calories on average. This is broken down to roughly 13% protein, 36% fat, and 51% carbohydrates. It is also noted that one such meal provides one-third of the Military Recommended Daily Allowance of essential vitamins and minerals, as determined by the US Surgeon General. The overall calorie goal for active soldiers is 3600 calories per day, not much different from an athlete in training for sport or competition.
To address the issue of boredom, and variety in the menu choices, there are currently twenty-four different meal plans listed on the current MRE menu, issued by the Defense Logistics Agency. This is updated frequently, and as of January 2010, the current "MRE Individual Menus List" is designated "MRE, XXVIII." According to the DLA, menu items are evaluated as to their ability to remain shelf stable and nutritious after preparation and preservation in foil and plastic storage pouches, and are tested for taste and appearance by the most demanding audience, the soldiers themselves. In examining the listing, there are food items in each menu, covering the breakfast, lunch, and dinners meals, as well as a snack or two. Some menus are clearly intended for the breakfast meal, and others can easily be taken as either lunch or dinner.
A breakfast menu on this list is Menu 4. Items include an entree of a cheese and vegetable omelet. Side items described include granola with blueberries, toaster pastry, a plain cracker, apple butter, a cinnamon scone, and French vanilla coffee. Salsa verde is listed as the particular condiment offering, and a spoon accompanies these meal elements. There is an accessory packet along with this meal. The list of items in this includes apple cider (a dry powder to be reconstituted with water), salt, gum, matches, tissue, and a moist towelette.
A lunch menu on this list is Menu 12. The items here include an entree of veggie burger in barbecue sauce. The side items listed include dried fruit, a chocolate banana muffin top, two wheat snack bread pieces, and a carbohydrate electrolyte beverage. Hot sauce is the listed condiment, and a spoon is also included for this meal. The accessory packet for this meal includes lemon tea, salt, gum, matches, tissue, and a moist towelette.
A dinner menu on this list is Menu 24. The entree listed here is chicken breast strips with salsa, and fried rice. Side items listed include a shortbread cookie, a vegetable flavor cracker, and jalapeno cheese spread. Green hot sauce is the condiment included. Mocha coffee and a spoon are also detailed. For this meal there is included a mix of candy: plain chocolate disks, chocolate with peanuts, and peanut butter disks. The accessory packet for this meal contains lemon tea, salt, gum, matches, tissue, and a moist towelette.
There are similarities to the eating requirements for members of the military and men who have both busy schedules and are in a fitness or sport training program. There is the need to be able to get nutritious and filling food quickly, especially when time is at a premium. There is also the problem of receiving a meal that is properly balanced, to allow for peak and efficient performance when under physical and mental stress. Members of the military have the benefit of researchers, dieticians, and professional chefs, to address these problems. Civilians can learn from these lessons as well, and this involves careful planning and preparation for the activities involved, whether to simply maintain a healthy lifestyle, improved physique, or in fueling and nourishing the body for engaging in a muscle training or conditioning program.
Additional information and tips concerning nutrition, healthy eating, and fitness for men can be found at Nutrition and Fitness For Men
Sunday 30 May 2010
Gain Strength Without Size For a Lean Special Forces Fitness Body
Can you get stronger without getting bigger?
Check out a forces fitness tip here to help you gain strength.
In my experience a lot of people think that you have to spend hours in the weight room doing burnout sets to failure in order to get stronger. While this can work over a short period of time, you will plateau very fast and in my opinion create a physique that is incapable of performing any kind of athletic activity at a high level. This is something that I see a lot of people messing up in the gym. I repeatedly hear young guys discussing how they've hit a plateau in their lifts and they decide to try to simply increase the number of sets/reps, total volume, or simply keep doing the same old thing, hoping that they'll magically get stronger. This is a HUGE mistake, especially if you don't want to get bigger/more muscular.
Reduce your sets and reps to increase strength and muscle tone
To get really strong you need to lift the heaviest weights you can manage with perfect form, for very few reps. I recommend 3-5 reps. 1-3 reps for pure strength, 5 reps for a little muscle as well. A good rule of thumb is to get out of the gym feeling stronger than when you came in. If you feel fatigued or sore, you did too much. I like keeping the total number of sets under 14 total. Keep rest between sets to about 1-2 minutes. I know it sounds crazy but trust me, you will bust through your current plateau and build strength steadily like this. This is an awesome way to gain strength without size for a lean Special Forces Fitness body.
Why more is NOT always better
Most people think that simply doing more work = better results, and I was definitely stuck in that category until a couple of years ago. Basically, increasing the total number of sets, or just trying to do more work will mean that you'll build strength endurance and muscle mass, but you're pure strength gains will stagnate quickly. Remember those muscle bound dudes in high-school and college with "inflata-lats" and ridiculous cut-off t-shirts who seemed to subsist on a diet of protein shakes and chicken breasts (Think like half the cast of "Jersey Shore" lol)? This is the look you will create with high volume lifting and it is simply not functional or attractive. If you combine this lifting method with a high carb, high calorie diet and you're just asking for a puffy and bloated look.
Train like a Recon Marine to get a Hollywood body
This is a really popular method of lifting in military units that have to be ready to go at a moment's notice. They can't afford to be tired or sore from a 2 hour lifting session, but they still need to be really strong and conditioned. Recon Marines and Navy SEALS are 2 Special Forces units that are a great example of the body type and level of conditioning this training produces. They are generally of average size, but with outstanding muscle tone and strength-to-bodyweight ratio. I've been training like this for about 3 years now, and I have nearly doubled my strength levels. I used to have trouble lifting 50lb dumbbells for a single armed row, and now I can easily pull a hundred with each arm at a bodyweight of 160lbs. Whenever I start to train guys for the military the first thing we do is limit our time in the weight room as much as possible. After a few weeks you will feel like a badass lifting heavier weights than half the people around you and then leaving while everyone else is still slogging through their burnout sets.
All the best,
Charles Malina
Charles Malina is a personal trainer who has helped prepare prospective officers to enter the Navy SEALS and the Marine Corps. He also has helped many people in the civilian world achieve better health and longevity through his unique training style and approach. Charles utilizes advanced training techniques used by elite athletes and military units and combines them with secrets and tips that Hollywood models and actors use to look their best. Learn more at http://www.enduringhealthmanual.com/
Check out a forces fitness tip here to help you gain strength.
In my experience a lot of people think that you have to spend hours in the weight room doing burnout sets to failure in order to get stronger. While this can work over a short period of time, you will plateau very fast and in my opinion create a physique that is incapable of performing any kind of athletic activity at a high level. This is something that I see a lot of people messing up in the gym. I repeatedly hear young guys discussing how they've hit a plateau in their lifts and they decide to try to simply increase the number of sets/reps, total volume, or simply keep doing the same old thing, hoping that they'll magically get stronger. This is a HUGE mistake, especially if you don't want to get bigger/more muscular.
Reduce your sets and reps to increase strength and muscle tone
To get really strong you need to lift the heaviest weights you can manage with perfect form, for very few reps. I recommend 3-5 reps. 1-3 reps for pure strength, 5 reps for a little muscle as well. A good rule of thumb is to get out of the gym feeling stronger than when you came in. If you feel fatigued or sore, you did too much. I like keeping the total number of sets under 14 total. Keep rest between sets to about 1-2 minutes. I know it sounds crazy but trust me, you will bust through your current plateau and build strength steadily like this. This is an awesome way to gain strength without size for a lean Special Forces Fitness body.
Why more is NOT always better
Most people think that simply doing more work = better results, and I was definitely stuck in that category until a couple of years ago. Basically, increasing the total number of sets, or just trying to do more work will mean that you'll build strength endurance and muscle mass, but you're pure strength gains will stagnate quickly. Remember those muscle bound dudes in high-school and college with "inflata-lats" and ridiculous cut-off t-shirts who seemed to subsist on a diet of protein shakes and chicken breasts (Think like half the cast of "Jersey Shore" lol)? This is the look you will create with high volume lifting and it is simply not functional or attractive. If you combine this lifting method with a high carb, high calorie diet and you're just asking for a puffy and bloated look.
Train like a Recon Marine to get a Hollywood body
This is a really popular method of lifting in military units that have to be ready to go at a moment's notice. They can't afford to be tired or sore from a 2 hour lifting session, but they still need to be really strong and conditioned. Recon Marines and Navy SEALS are 2 Special Forces units that are a great example of the body type and level of conditioning this training produces. They are generally of average size, but with outstanding muscle tone and strength-to-bodyweight ratio. I've been training like this for about 3 years now, and I have nearly doubled my strength levels. I used to have trouble lifting 50lb dumbbells for a single armed row, and now I can easily pull a hundred with each arm at a bodyweight of 160lbs. Whenever I start to train guys for the military the first thing we do is limit our time in the weight room as much as possible. After a few weeks you will feel like a badass lifting heavier weights than half the people around you and then leaving while everyone else is still slogging through their burnout sets.
All the best,
Charles Malina
Charles Malina is a personal trainer who has helped prepare prospective officers to enter the Navy SEALS and the Marine Corps. He also has helped many people in the civilian world achieve better health and longevity through his unique training style and approach. Charles utilizes advanced training techniques used by elite athletes and military units and combines them with secrets and tips that Hollywood models and actors use to look their best. Learn more at http://www.enduringhealthmanual.com/
Thursday 27 May 2010
Forces Fitness - Training program for the marines
If your going to join the marines, here is a training program for the week if your starting off,
Monday - Easy run, 3 miles in 25 - 30 mins
Tuesday - Run & Upper body circuit, 200m lap run 5 pull ups 25 press ups 30 sit ups repeat 4 times
start with the upper body exercises then on completion get straight
into the lap run at a pace of 80%, you should not be able to talk
comfotably while running. Take the time for the lap, rest for that time
start again.
Wednesday - Rest
Thursday - Swim 2 x 400m, 5 mins rest between each 400m, breast stroke
Friday - Rest
Saturday - Long run, 4 miles in 32 mins
So hope this forces fitness workout gives you an idea of a training program for the royal marines.
Monday - Easy run, 3 miles in 25 - 30 mins
Tuesday - Run & Upper body circuit, 200m lap run 5 pull ups 25 press ups 30 sit ups repeat 4 times
start with the upper body exercises then on completion get straight
into the lap run at a pace of 80%, you should not be able to talk
comfotably while running. Take the time for the lap, rest for that time
start again.
Wednesday - Rest
Thursday - Swim 2 x 400m, 5 mins rest between each 400m, breast stroke
Friday - Rest
Saturday - Long run, 4 miles in 32 mins
So hope this forces fitness workout gives you an idea of a training program for the royal marines.
Wednesday 26 May 2010
MILITARY FITNESS - Royal Marines Training
Forces Fitness Royal Marines Training Video for a great home workout that you can perform in your back garden and do as a circuit to get your body toned up and ready for some military fitness.
Sunday 23 May 2010
Fitness tips for the Royal Marines
Forces fitness for the royal marines another video to help those joining up to get military fitness.
Forces Fitness - The 3 minute Push up Challenge
This weekend I want you to take the 3-minute Men's Health pushup challenge designed by Martin Rooney (from Page 46, April 2010 Men's Health). Martin is one of the most experienced strength and conditioning coaches in the world.
It's a really cool test, and you'll love not only the numbers that you get, but also how you feel right after the test. It's amazing, one second you'll be cruising along cranking out pushups, and the next second your triceps will fatigue. It's humbling, but a great test. And you can also try it with other exercises, such as squats, pullups, bodyweight rows, chinups, and even lunges. But train safe - these tests are tough.
In the test, you'll try and do as many pushups as you can in 3 minutes. But make sure you know the rules before you try it.
Rule 1) Rest whenever you want - but the clock keeps running.
Rule 2) Perfect form...all the way to the top and all the way down to 2 inches above the floor.
Rule 3) Pace yourself however you'd like...Rooney says to take a 15-second break once you start to slow down after your first burst. Then take longer breaks as you get more tired. Do NOT go to total fatigue.
Proper pushup form:
Keep the abs braced and body in a straight line from toes/knees to shoulders. Place your hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are two inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times and elbows tucked in.
When scoring the 3-minute pushup challenge, here's what Martin Rooney suggests as categories. If you get less than 55 reps in 3 minutes, you are below average. If you get 55-74, that's average. Over 75 but less than 99, that's good. To be excellent, you need to get 100 to 110. And if you get 111 or more, that's extraordinary!
Lots of folks will surprise themselves with their results...in a recent challenge, we had one woman hit 91 and another did 110. I personally achieved 114, but our top male did 138 reps. We are proud of everyone who has taken the test!
But no matter what you get, just make sure you use this one big tip.
Do NOT overdo it in the first set. If you're a guy and can do 40 pushups straight, don't do more than 15-20 in your first set. I can do 57 in a row and I stopped at 20 and went:
20-20-20-15-10-10-10-5-4 = 114
If you do 30 in your first set you'll bonk too quickly.
Don't be satisfied with the norm if you want more. It's okay to want to achieve special results. The world needs folks who dream and achieve big things. Keep pushing to reach your full potential. Persevere. Never give up. And don't let anyone hold you back.
Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.
So le forces fitness help you discover the pushup workout challenge to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.
It's a really cool test, and you'll love not only the numbers that you get, but also how you feel right after the test. It's amazing, one second you'll be cruising along cranking out pushups, and the next second your triceps will fatigue. It's humbling, but a great test. And you can also try it with other exercises, such as squats, pullups, bodyweight rows, chinups, and even lunges. But train safe - these tests are tough.
In the test, you'll try and do as many pushups as you can in 3 minutes. But make sure you know the rules before you try it.
Rule 1) Rest whenever you want - but the clock keeps running.
Rule 2) Perfect form...all the way to the top and all the way down to 2 inches above the floor.
Rule 3) Pace yourself however you'd like...Rooney says to take a 15-second break once you start to slow down after your first burst. Then take longer breaks as you get more tired. Do NOT go to total fatigue.
Proper pushup form:
Keep the abs braced and body in a straight line from toes/knees to shoulders. Place your hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are two inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times and elbows tucked in.
When scoring the 3-minute pushup challenge, here's what Martin Rooney suggests as categories. If you get less than 55 reps in 3 minutes, you are below average. If you get 55-74, that's average. Over 75 but less than 99, that's good. To be excellent, you need to get 100 to 110. And if you get 111 or more, that's extraordinary!
Lots of folks will surprise themselves with their results...in a recent challenge, we had one woman hit 91 and another did 110. I personally achieved 114, but our top male did 138 reps. We are proud of everyone who has taken the test!
But no matter what you get, just make sure you use this one big tip.
Do NOT overdo it in the first set. If you're a guy and can do 40 pushups straight, don't do more than 15-20 in your first set. I can do 57 in a row and I stopped at 20 and went:
20-20-20-15-10-10-10-5-4 = 114
If you do 30 in your first set you'll bonk too quickly.
Don't be satisfied with the norm if you want more. It's okay to want to achieve special results. The world needs folks who dream and achieve big things. Keep pushing to reach your full potential. Persevere. Never give up. And don't let anyone hold you back.
Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.
So le forces fitness help you discover the pushup workout challenge to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.
Wednesday 19 May 2010
FORCES FITNESS - Basic Military Fitness Workout Routines
Enduring basic training will push you to the limit, both physically and mentally. In preparing for time at boot camp, every possible advantage counts. Advance preparation for military workouts is crucial to keeping one's sanity during the transitional period between civilian and military life. For those unsure of where to best focus their preparation, read on to discover the general idea behind basic training military fitness.
Running and Marching
The crux of every military workout revolves around distance running. Because a soldier's life depends largely on the mobility of his unit, it is imperative that he is conditioned enough to survive long treks over various types of terrain. Almost every basic training workout includes some kind of jog or march. Army training regularly employs 5 km marches, and the Army fitness test includes a timed 1-mile run. The Royal Marines include a timed 3-mile run in their testing protocol, which is considered the toughest standard out of all the branches of the armed services. In preparing for these workout routines, always include timed jogging in a regime, aiming to lower 1- mile (or 3-mile) times progressively over the course of several months.
Body Weight Exercises
Military workouts also place great stock on an individual's ability to perform traditional body-weight exercises. The Marines test on pull-ups and abdominal crunches, while the Army tests on push-ups and crunches, but quality basic training workouts can revolve around all three, regardless of which branch you have joined. On the physical fitness examinations, push-ups and crunches are tested with a 2-minute time limit. Pull-ups have no time limit, but each repetition must be performed from a dead hang (arms locked and fully extended). Those looking to emulate military workout routines should make it a point to train all three body-weight exercises under identical testing conditions, always aiming to improve their totals from week to week.
Putting It All Together
Circuit training is the ideal way to combine all of these exercises into a basic training military fitness. Circuit training is where various exercises are completed back-to-back, leaving little time for rest and conditioning endurance as well as pure strength. On Mondays, Wednesdays and Fridays, perform the bodyweight exercises in the following fashion: push-ups (max repetitions in 2 minutes), crunches (max repetitions in 2 minutes), and then pull-ups (max repetitions with no time limit). That concludes one circuit. Complete a total of three circuits on each day. On Tuesday, Thursday and Saturday, go for progressively longer jogs. Take Sundays off. This emulates the actual conditioning that you will experience in military fitness.
Check out this video for a bit of guideance
http://www.ehow.com/video_6221847_basic-military-training-workout.html
Running and Marching
The crux of every military workout revolves around distance running. Because a soldier's life depends largely on the mobility of his unit, it is imperative that he is conditioned enough to survive long treks over various types of terrain. Almost every basic training workout includes some kind of jog or march. Army training regularly employs 5 km marches, and the Army fitness test includes a timed 1-mile run. The Royal Marines include a timed 3-mile run in their testing protocol, which is considered the toughest standard out of all the branches of the armed services. In preparing for these workout routines, always include timed jogging in a regime, aiming to lower 1- mile (or 3-mile) times progressively over the course of several months.
Body Weight Exercises
Military workouts also place great stock on an individual's ability to perform traditional body-weight exercises. The Marines test on pull-ups and abdominal crunches, while the Army tests on push-ups and crunches, but quality basic training workouts can revolve around all three, regardless of which branch you have joined. On the physical fitness examinations, push-ups and crunches are tested with a 2-minute time limit. Pull-ups have no time limit, but each repetition must be performed from a dead hang (arms locked and fully extended). Those looking to emulate military workout routines should make it a point to train all three body-weight exercises under identical testing conditions, always aiming to improve their totals from week to week.
Putting It All Together
Circuit training is the ideal way to combine all of these exercises into a basic training military fitness. Circuit training is where various exercises are completed back-to-back, leaving little time for rest and conditioning endurance as well as pure strength. On Mondays, Wednesdays and Fridays, perform the bodyweight exercises in the following fashion: push-ups (max repetitions in 2 minutes), crunches (max repetitions in 2 minutes), and then pull-ups (max repetitions with no time limit). That concludes one circuit. Complete a total of three circuits on each day. On Tuesday, Thursday and Saturday, go for progressively longer jogs. Take Sundays off. This emulates the actual conditioning that you will experience in military fitness.
Check out this video for a bit of guideance
http://www.ehow.com/video_6221847_basic-military-training-workout.html
Tuesday 18 May 2010
FORCES FITNESS - Weights Circuit
Hi everyone, here some more workout routines for you. I used to do this one whilst serving, it worked my arms and chest and just to finish off I did an abs workout at the end.
I split my workout up into 3 days, one day I did my chest and arms, day two I did my shoulders and back, day 3 I did cardiovascular and day 4 my legs and triceps. Why my triceps I don't know it just seem to work for me. Abs I did every other.
If I was pushed for time I would just do a non weights circuit.
CHEST
Each exercise do 12 reps, 10 reps, 8 reps, on the dips do the max you can and try to improve each time you do the circuit.
Bench Press
Dumbell Flyes
Pec Deck
Dumbell press
Dips
ARMS
Again for each exercise do 12 reps, 10 reps, 8 reps, on the press ups do something like 20, 15, 10 and the close arm press do the maximum you can till you get to the same level as the press ups.
Arm curls on machine
Reverse cable arm curls
Dumbell curls seated
Cable curl
Press ups
Tri press (close arm press)
ABS
Then to finish off work the abs,
Inners 40 reps x 3 sets
Leg raises 30 reps x 3 sets
With a medicine ball bouncing off your stomach as you sit up do 30 reps, 40 reps, 50 reps.
By now you should be feeling it, have a nice cold shower grab a banana or shake go home and get some scran {food} !
Hope you enjoyed.
As I've said these workout routines I personally did for military fitness that worked for me, i'm just passing them on to you. If you look at this and think I can't do all these then reduce the reps and weight till you can, i'm just getting back into my workout so i'll be starting with less weight and reps till I'm able to perform it all again.
I split my workout up into 3 days, one day I did my chest and arms, day two I did my shoulders and back, day 3 I did cardiovascular and day 4 my legs and triceps. Why my triceps I don't know it just seem to work for me. Abs I did every other.
If I was pushed for time I would just do a non weights circuit.
CHEST
Each exercise do 12 reps, 10 reps, 8 reps, on the dips do the max you can and try to improve each time you do the circuit.
Bench Press
Dumbell Flyes
Pec Deck
Dumbell press
Dips
ARMS
Again for each exercise do 12 reps, 10 reps, 8 reps, on the press ups do something like 20, 15, 10 and the close arm press do the maximum you can till you get to the same level as the press ups.
Arm curls on machine
Reverse cable arm curls
Dumbell curls seated
Cable curl
Press ups
Tri press (close arm press)
ABS
Then to finish off work the abs,
Inners 40 reps x 3 sets
Leg raises 30 reps x 3 sets
With a medicine ball bouncing off your stomach as you sit up do 30 reps, 40 reps, 50 reps.
By now you should be feeling it, have a nice cold shower grab a banana or shake go home and get some scran {food} !
Hope you enjoyed.
As I've said these workout routines I personally did for military fitness that worked for me, i'm just passing them on to you. If you look at this and think I can't do all these then reduce the reps and weight till you can, i'm just getting back into my workout so i'll be starting with less weight and reps till I'm able to perform it all again.
Monday 17 May 2010
FORCES FITNESS - Forces Circuit
Forces fitness circuit I did whilst serving abroad.
Circuit Training aims at the progressive development of muscular and circular respiratory fitness. The muscular benefit in the circuit training is mainly endurance and will achieve increased efficiency of complete circulatory and respiration systems.
With this circuit you don't need weights just a mat or some grass and music.
You will be working your ARMS, LEGS then your ABS and a little bit of running, so this workout is not for the faint hearted. It might look easy but believe me if you put the effort in you will feel it. I did this workout 3 times a week and came back from a 4 month deployment very fit and with a good physique.
Do each exercise for 30 secs first time through, then rest for 1min 20 secs, then 15 secs second time through, rest, then if you can 15secs.
Start with
ARMS
Press Ups
Wide Arm Press
Close Arm Press
Tri Dips (on wall or anything knee height)
Arm Punches
LEGS
Squats
Lunges
Squat Jumps
Side Jumps
Lunge Jumps
ABS
Sit Ups
Leg Raises
Trunk Curls
Cycling Twists
Half Sits
Rest for 2 mins, then depending where your training work out a 25m stretch, a 50m stretch and a 100m stretch. Sprint 25m jog back slowly, then 50m, then 100m do this 3 times through.
It is hard but it will get you fit and you will feel the benifits after a few weeks.
I'd like to say I'm not a fitness instructor or a qualified trainer I'm just giving you some workouts that we did in the forces that helped me stay fit and active.
Circuit Training aims at the progressive development of muscular and circular respiratory fitness. The muscular benefit in the circuit training is mainly endurance and will achieve increased efficiency of complete circulatory and respiration systems.
With this circuit you don't need weights just a mat or some grass and music.
You will be working your ARMS, LEGS then your ABS and a little bit of running, so this workout is not for the faint hearted. It might look easy but believe me if you put the effort in you will feel it. I did this workout 3 times a week and came back from a 4 month deployment very fit and with a good physique.
Do each exercise for 30 secs first time through, then rest for 1min 20 secs, then 15 secs second time through, rest, then if you can 15secs.
Start with
ARMS
Press Ups
Wide Arm Press
Close Arm Press
Tri Dips (on wall or anything knee height)
Arm Punches
LEGS
Squats
Lunges
Squat Jumps
Side Jumps
Lunge Jumps
ABS
Sit Ups
Leg Raises
Trunk Curls
Cycling Twists
Half Sits
Rest for 2 mins, then depending where your training work out a 25m stretch, a 50m stretch and a 100m stretch. Sprint 25m jog back slowly, then 50m, then 100m do this 3 times through.
It is hard but it will get you fit and you will feel the benifits after a few weeks.
I'd like to say I'm not a fitness instructor or a qualified trainer I'm just giving you some workouts that we did in the forces that helped me stay fit and active.
Sunday 16 May 2010
FORCES FITNESS - Cross Training for Fitness and Fatloss
The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a man’s fatty tissue is bigger than 14% up to 15% of his body mass, or if a woman’s is more than 20% to 22%, he or she is overweight, or more precisely, overfat.
A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.
The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the “ever reliable” result of the weighing scale.
It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.
Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity.
Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.
Winning the War Against Fat
When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.
Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.
Now, you might ask, "What should be done instead?" The answer: cross training.
After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.
Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.
Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.
In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.
If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.
Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your “losing weight” more bearable.
Cross training has three basic components:
1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.
2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.
3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.
Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.
Boiled down, cross training is, certainly, one way of having fun.
A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.
The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the “ever reliable” result of the weighing scale.
It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.
Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity.
Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.
Winning the War Against Fat
When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.
Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.
Now, you might ask, "What should be done instead?" The answer: cross training.
After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.
Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.
Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.
In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.
If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.
Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your “losing weight” more bearable.
Cross training has three basic components:
1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.
2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.
3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.
Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.
Boiled down, cross training is, certainly, one way of having fun.
Wednesday 5 May 2010
FORCES FITNESS - Lose Belly Fat and Keep it Off
Exercise Alone Not Enough To Rid Yourself Of Stubborn Belly Fat
So, you have tried all of the diets and exercises and have still not been able to lose your belly fat? Do not worry. The main thing is eating right and exercising regularly. It is not enough to indulge in rigorous exercises if you do not watch what you are eating. The fat and carbohydrate intake should be considerably reduced in your daily diet. Then you can consider exercising. You must be wondering what the best exercise to lose belly fat is. Well keep reading.
Workout Ball Essential To Trimming Your Belly
It is advisable to actually do three abdominal workouts rather than a single one. A workout ball is essential so you should buy it and it is also inexpensive. There are three sections in the abs muscles. The rectus abdominis is the section of the much desired six pack look, then there is the transverse abdominis which is on the side and the third one is the external oblique which is situated near the side. You can use the exercise ball to train every muscle. Therefore, let's consider three different movements which make up the best exercise to lose belly fat.
The Best Exercises To Lose Belly Fat
You first need to sit on the ball and keep your legs flexed with the shoulder width apart. Place your hands across your chest. You are then supposed to squeeze the abs in the crunch position. 25 repetitions of this exercise are advisable. You will feel a burn in your abs after this exercise. For the second exercise you should lie on the back and keep the exercise ball in between your ankles. Then slowly raise the ball upwards towards the sky. You should then squeeze your abs. Lower your legs with the ball and squeeze your abs again. This is also supposed to be repeated 25 times. The last type of exercise is by lying on your back and you should put your legs on the exercise ball bended at the knees like you do while watching TV with the legs on your couch. Then, lift your chin towards the knees and keep your hands across the chest while squeezing your abs. 25 repetitions of this exercise is good.
Eating Healthy Is A Key Part Of Your Belly Fat Burning Routine
Now did you understand the best exercises to lose belly fat? These exercises apart with the balance and proper diet will definitely help you in acquiring those much coveted washboard abs. When you indulge in a healthy diet you can be healthy while being lean. You should remember that starving is not an option. It not only weakens you and your immune system but also makes look older than you are. A proper and balanced diet is needed for your body to work efficiently and you will also feel energetic. After all health is wealth. I suggest that you should concentrate on eating healthy rather than eating less. Also make sure that you do not binge on food. Do not ever cheat on your exercise routine and follow the best exercise to lose belly fat and feel more sexy and confident of your body.
Are you ready to take on the best exercises to burn belly fat and accelerate your results? Then you will want to check out our free video presentation on sneaky techniques and tricks to burn away your excess belly fat faster than you ever thought possible!
Visit http://www.BurnBellyFatFaster.com to check it out for yourself right now!
So, you have tried all of the diets and exercises and have still not been able to lose your belly fat? Do not worry. The main thing is eating right and exercising regularly. It is not enough to indulge in rigorous exercises if you do not watch what you are eating. The fat and carbohydrate intake should be considerably reduced in your daily diet. Then you can consider exercising. You must be wondering what the best exercise to lose belly fat is. Well keep reading.
Workout Ball Essential To Trimming Your Belly
It is advisable to actually do three abdominal workouts rather than a single one. A workout ball is essential so you should buy it and it is also inexpensive. There are three sections in the abs muscles. The rectus abdominis is the section of the much desired six pack look, then there is the transverse abdominis which is on the side and the third one is the external oblique which is situated near the side. You can use the exercise ball to train every muscle. Therefore, let's consider three different movements which make up the best exercise to lose belly fat.
The Best Exercises To Lose Belly Fat
You first need to sit on the ball and keep your legs flexed with the shoulder width apart. Place your hands across your chest. You are then supposed to squeeze the abs in the crunch position. 25 repetitions of this exercise are advisable. You will feel a burn in your abs after this exercise. For the second exercise you should lie on the back and keep the exercise ball in between your ankles. Then slowly raise the ball upwards towards the sky. You should then squeeze your abs. Lower your legs with the ball and squeeze your abs again. This is also supposed to be repeated 25 times. The last type of exercise is by lying on your back and you should put your legs on the exercise ball bended at the knees like you do while watching TV with the legs on your couch. Then, lift your chin towards the knees and keep your hands across the chest while squeezing your abs. 25 repetitions of this exercise is good.
Eating Healthy Is A Key Part Of Your Belly Fat Burning Routine
Now did you understand the best exercises to lose belly fat? These exercises apart with the balance and proper diet will definitely help you in acquiring those much coveted washboard abs. When you indulge in a healthy diet you can be healthy while being lean. You should remember that starving is not an option. It not only weakens you and your immune system but also makes look older than you are. A proper and balanced diet is needed for your body to work efficiently and you will also feel energetic. After all health is wealth. I suggest that you should concentrate on eating healthy rather than eating less. Also make sure that you do not binge on food. Do not ever cheat on your exercise routine and follow the best exercise to lose belly fat and feel more sexy and confident of your body.
Are you ready to take on the best exercises to burn belly fat and accelerate your results? Then you will want to check out our free video presentation on sneaky techniques and tricks to burn away your excess belly fat faster than you ever thought possible!
Visit http://www.BurnBellyFatFaster.com to check it out for yourself right now!
Tuesday 4 May 2010
FORCES FITNESS - Fitness Tips
With a lot of people becoming more self conscious as well as concerned about personal fitness, gym memberships, enrollment in yoga classes and subscriptions to dietary plans have skyrocketed during the past few years. All are aimed to help people become more and more fit, healthier and lead happier, more active and healthy lives.
Now there are a lot of different fitness exercises that you can take your pick from. And this article will discuss each training exercises to better give you an idea on what kind of fitness exercise would work best for you:
• Resistance training exercises help a person to toughen up and be able to create for him or herself a lean, taut and overall toned up body. This requires a person to use free weights in training to build up strength and endurance.
• Stretching Exercises help to extend your limbs and as well as your muscles to their maximum possible length. Stretching exercises help to loosen you up and is most preferred as warm up exercises before a work out or gym session.
• Aerobic exercises on the other hand help you to have an elevated heart rate over a sustainable time period. This helps you get an improved cardiovascular system by exercising proper breathing techniques and is more preferred to be done within a group. It promotes muscle toning as well as helping you keep a healthy heart and lungs.
At first, you may feel pain and feel sore all over due to the exertion of your muscles and because your body is rebuilding itself. The next time you go to your gym again, you are going to be better prepared to tackle your hard road towards overall fitness. Regular exercise will produce faster and more positive results so you have to be sure you are going to be disciplined enough to maintain your routine and regimen. Results will come. Consistency and patience as well as hard work will pay off.
Do not over exert yourself however, as this may lead to much bigger problems. If you feel that your muscles are too sore from over training or if a specific routine brings a lot of pain that you cannot manage, try switching to a much lighter type of work out and start from there. Otherwise, you may be just doing something wrong. Keep in mind that it is important to loosen up by doing warm up exercises first.
Get FREE information and Tips at http://FitnessDeluxe.net
We offer free valuable tips on Fitness
Now there are a lot of different fitness exercises that you can take your pick from. And this article will discuss each training exercises to better give you an idea on what kind of fitness exercise would work best for you:
• Resistance training exercises help a person to toughen up and be able to create for him or herself a lean, taut and overall toned up body. This requires a person to use free weights in training to build up strength and endurance.
• Stretching Exercises help to extend your limbs and as well as your muscles to their maximum possible length. Stretching exercises help to loosen you up and is most preferred as warm up exercises before a work out or gym session.
• Aerobic exercises on the other hand help you to have an elevated heart rate over a sustainable time period. This helps you get an improved cardiovascular system by exercising proper breathing techniques and is more preferred to be done within a group. It promotes muscle toning as well as helping you keep a healthy heart and lungs.
At first, you may feel pain and feel sore all over due to the exertion of your muscles and because your body is rebuilding itself. The next time you go to your gym again, you are going to be better prepared to tackle your hard road towards overall fitness. Regular exercise will produce faster and more positive results so you have to be sure you are going to be disciplined enough to maintain your routine and regimen. Results will come. Consistency and patience as well as hard work will pay off.
Do not over exert yourself however, as this may lead to much bigger problems. If you feel that your muscles are too sore from over training or if a specific routine brings a lot of pain that you cannot manage, try switching to a much lighter type of work out and start from there. Otherwise, you may be just doing something wrong. Keep in mind that it is important to loosen up by doing warm up exercises first.
Get FREE information and Tips at http://FitnessDeluxe.net
We offer free valuable tips on Fitness
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