10 Things You Should Know About Stretching
Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.
2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.
3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.
Apart from preventing injuries and increasing one's limit, it is also said that stretching exercises are good for a tired body and also for a stressed mind and spirit.
Showing posts with label forces fitness. Show all posts
Showing posts with label forces fitness. Show all posts
Wednesday, 3 November 2010
Wednesday, 27 October 2010
FITNESS WORKOUT ROUTINE
I am very "old school" when it comes to exercising, weight training and circuit training. In this modern age too much emphasis is places on style over substance when it comes to getting fit. People join trendy gyms, wear fashionable clothing, drink the latest sports drinks, and usually pay extortionate amounts in the hope to achieve short term goals. I prefer the old school approach, and by that I mean the simple, basic exercises that have been proven to increase strength and fitness. These are the exercises that used to be taught in School Physical Training classes, and are the core training in military schools, dance and martial arts schools today.
Circuit Training
I believe that circuit training is one of the best ways to gain all round fitness and strength. The most intensive circuit training I have ever done has been in large indoor halls, with "stations" where different exercises are done. There are usually no or few weights involved. Generally the
exercises include:
* press ups
* sit ups
* star jumps
* squat thrusts
* squats
* step ups (onto a gym bench)
* jumping onto then over gym bench with both feet together
* burpies (sort of star jump followed immediately by a squat thrust - a killer !)
* skipping
* sprints up and down hall
* running backwards, side ways etc.
* dips (using gym bench to hold onto behind)
* passing a medicine ball between two people, either back to back or throwing
There are often many others that are incorporated to ensure that each class is varied, but these for the core of any circuit training class. Great for building overall strength and cardiovascular fitness and they exercise all the major muscle groups while keeping the heart rate high.
Weight Training
Basic compound weight training is what I consider to be the "old school" weight training. By this I mean the exercises that use several different muscle groups at once. The best compund exercises to do are:
* Bench Press
* Should Press / Military Press
* Bent Over Row
* Shoulder shrugs
* Pull ups
* Cleans and Clean and Presses
* Barbell curls
* Dips
* Lateral Pull downs
If you plan take up circuit training, you do not really need any equipment. For weight training it is advisable to invest in some decent equipment, or join a proper weights gym, for that old school experience.
If you need to look at a fitness workout routine search this blog for some workouts.
If you need to look at a fitness workout routine search this blog for some workouts.
J.P.Wade has been studying martial arts for over 15 years and runs the Motley Health and Fitness website and community,http://www.motleyhealth.com |
Sunday, 24 October 2010
Blast Fat With Bodyweight Circuits
More and more people want or need to burn fat and most will give up
after getting little or no results. The reason they don't get the results is
because they are not doing the right exercises that will burn fat and
build muscle all at the same time.
Most people go to the gym and when they get there they train using
cardio equipment ( treadmill, stationary bike, etc. ) then they move
on to weight training, and they spend up to 1 hour or more in the gym,
and after a month or so, they are not getting the results they want they
stop exercising all together.
The best way to exercise and get results is to stay home and to exercise
using a bodyweight circuit, with little or no rest at all for five to fifteen
minutes a day.
Most people think jogging will answer all their fat loss problems and the
fact is that even if you jog you still need to do some kind of strength
training to burn fat and this will take more time.
When you exercise using bodyweight circuits you will be working "cardio"
building muscle and burning fat at a very rapid pace.
These workout routines are the answer for building muscle, flexibility, and
fat burning they always have and always will, after all this is how military fitness gets men and women in shape and ready for battle in record time.
Just to show the benefits of a bodyweight circuit try this sample circuit:
10 pushups-
10 bodyweight squats-
10 jumping jacks-
10 situps
There is no rest in between exercises, move from one exercise to the other,
when you get to the bottom start over and go through the circuit again.
The circuit should be done as fast as possible for five to fifteen minutes.
Like I said these are great workout routines and can be done almost any where.
John Grube is an expert on the subject of bodyweight training. He also has 25+ years of training experience and is the author of The Wildman Training Program manual. For more info http://www.wildmantraining.com
after getting little or no results. The reason they don't get the results is
because they are not doing the right exercises that will burn fat and
build muscle all at the same time.
Most people go to the gym and when they get there they train using
cardio equipment ( treadmill, stationary bike, etc. ) then they move
on to weight training, and they spend up to 1 hour or more in the gym,
and after a month or so, they are not getting the results they want they
stop exercising all together.
The best way to exercise and get results is to stay home and to exercise
using a bodyweight circuit, with little or no rest at all for five to fifteen
minutes a day.
Most people think jogging will answer all their fat loss problems and the
fact is that even if you jog you still need to do some kind of strength
training to burn fat and this will take more time.
When you exercise using bodyweight circuits you will be working "cardio"
building muscle and burning fat at a very rapid pace.
These workout routines are the answer for building muscle, flexibility, and
fat burning they always have and always will, after all this is how military fitness gets men and women in shape and ready for battle in record time.
Just to show the benefits of a bodyweight circuit try this sample circuit:
10 pushups-
10 bodyweight squats-
10 jumping jacks-
10 situps
There is no rest in between exercises, move from one exercise to the other,
when you get to the bottom start over and go through the circuit again.
The circuit should be done as fast as possible for five to fifteen minutes.
Like I said these are great workout routines and can be done almost any where.
John Grube is an expert on the subject of bodyweight training. He also has 25+ years of training experience and is the author of The Wildman Training Program manual. For more info http://www.wildmantraining.com
Wednesday, 20 October 2010
The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you've got to crown them with cannon ball deltoid development! For big, muscular shoulders that'll produce personal pride and physical power, keep reading because I've got the 10 best beginning exercises for you right here.
1. Seated Front Military Press
Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.
The front military press is a great starter exercise for building the anterior or front section of your delts. You can perform this exercise from a standing or seated position. For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.
2. Barbell Front Raises
This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.
Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.
3. Seated Reverse Dumbbell Press
The reverse dumbbell press, aka the "Arnold Press" is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.
To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don't bounce or jerk your body as you slowly press the dumbbells overhead. As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return the dumbbells to the starting position as you lower them after each rep. If you've never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you've mastered your training technique. Take my word, the results will be awesome!
4. Dumbbell Front Raises
Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head. The mechanics of this exercise are basically the same as with barbell front raises. You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height. Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict form will give you great results.
5. Behind-The-Neck-Military Press
The "behind-the-neck" or rear military press is a solid mass builder for the medial deltoid or middle shoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso so you won't jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.
6. Dumbbell Lateral Raises
Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms at your sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your V taper.
7. Single Arm Cable Lateral Raises
This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you. Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version. With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.
8. Seated Two-Armed Dumbbell Rows
Unless you focus on training your rear delts, it's easy to forget about them and end up with unbalanced shoulder development. This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding. At the time I was living and training in Montreal at "Winston's Gym," a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. So one day I asked Winston what I should do to build mass into my rear delts.
Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this new workout, and the "Seated Two-Armed Dumbbell Row" was born! To make sure that you fully develop each section of your deltoids, you've got to include this rear delt builder in your shoulder workouts.
9. Bent-Over Lateral Raises
This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development. Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist but keep your back straight and your head facing forward. Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height. Return to the starting position. For variety or if dumbbells aren't available, you can also do this exercise with a low cable machine.
10. Upright Rows
Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise. Just grab a barbell with an overhand and slightly wider than shoulder width grip. If you're using a cambered or EZ Curl Bar, use the wide grip hand position. Raise your arms and pull the bar upward until it nearly touches your chin. To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep. Return to the starting position. I'm continually amazed at how seldom I see anyone doing this exercise. But you've got to do upright rows if you're serious about building big, muscular shoulders.
Well, that's it - my Top 10 list of shoulder-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.
Mark G. Winston, "The Master Gunslinger," is author of the ground-breaking training manual, "GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS." He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. Mark's forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visithttp://www.GOforyourGUNS.com |
Tuesday, 19 October 2010
Sunday, 17 October 2010
FORCES FITNESS - Workout Routines
Just to help all you readers out, here is a gym free circuit we used to do in the forces while on tour. Its nothing special but it works the whole of your body and burns off lots of fat. Its also a killer at times and you feel it the next day.
So here it is,
Start by warming up for 10 mins, jogging round and shaking out the muscles.
Close Arm Press 10 reps
Sit Up Twists 20 reps
Squats 30 reps
Wide Arm Press 15 reps
Sit Ups 20 reps
Lunges 30 reps (15reps on each leg)
Tri Dips ( on a wall / bench ) 20 reps
Crunchies 20 reps
Step Ups ( on a wall /bench ) 30 reps
Press Ups 15 reps
Leg Raises 20 reps
Squat jumps 30 reps
Do this circuit 3 times through rest for 1 min after completing each of the 12 exercises all the way through without stopping, then jog for a 1 min and start again.
After you have done the circuit for the third time rest for 2 minutes and jump into this Abs circuit,
Sit ups
Sit up Twist
Crunchies
Leg raises
Alt Ankle Taps
Inners
Scissors
Do 10 reps of each ab exercise all the way through without stopping, rest for 2 mins and do the ab circuit again. Once you have mastered it you can do it for a third time.
Finished the workout routines so time to stretch off and warm down.
This workout may look easy but it is for people with a moderate fitness level and you only get out of the circuit how much you put in it. So give it a try and let me know what your thoughts are.
Like I said we did it when there was no weights about and to keep ourselves fit.
So here it is,
Start by warming up for 10 mins, jogging round and shaking out the muscles.
Close Arm Press 10 reps
Sit Up Twists 20 reps
Squats 30 reps
Wide Arm Press 15 reps
Sit Ups 20 reps
Lunges 30 reps (15reps on each leg)
Tri Dips ( on a wall / bench ) 20 reps
Crunchies 20 reps
Step Ups ( on a wall /bench ) 30 reps
Press Ups 15 reps
Leg Raises 20 reps
Squat jumps 30 reps
Do this circuit 3 times through rest for 1 min after completing each of the 12 exercises all the way through without stopping, then jog for a 1 min and start again.
After you have done the circuit for the third time rest for 2 minutes and jump into this Abs circuit,
Sit ups
Sit up Twist
Crunchies
Leg raises
Alt Ankle Taps
Inners
Scissors
Do 10 reps of each ab exercise all the way through without stopping, rest for 2 mins and do the ab circuit again. Once you have mastered it you can do it for a third time.
Finished the workout routines so time to stretch off and warm down.
This workout may look easy but it is for people with a moderate fitness level and you only get out of the circuit how much you put in it. So give it a try and let me know what your thoughts are.
Like I said we did it when there was no weights about and to keep ourselves fit.
Monday, 20 September 2010
FORCES FITNESS - ROYAL MARINES
Forces fitness - its's A State Of Mind, the official slogan of the Royal Marines but around camp you may here " Train Hard, Fight Easy ". I'll give you an insight of one day in the Royal Marines that you have to complete before even getting to Lympstone. This is to test your mental aptitude, physical endurance and ultimatley the essential quality of indefatigability.
Up at the crack of Dawn and a nice cold shower to start the day with a boot of an instructor up your arse to make you motor and get outside dressed ready to march to scran ( thats food by the way ).
They tell you to eat but you don't feel like it because of nerves so you force it down anyway, then back to the block to give it a good scrub and check yourself over ready for inspection. If you or the block isn't up to standard ( which you never are ) then get down and kiss the floor because your doing press ups and you do at there pace together. After the cleaning and beasting for being average muster outside for some real physical tests.
Forces fitness starts with the mile and a half squad run at a fairly easy pace to get you warmed up, then your off on your own for the 1.5 miles in under 10 mins or your best effort and boy do they wanna see it. After everyone has finished its a short jog back to the camp ready for the swim. After doing press ups in the changing rooms for being to loud and slow we went out to the pool. In groups of 6 we swam a full length out then back 1/4 of the way to tread water for 2 mins before swimming back and pulling ourselves out of the pool. 2 minutes can feel a long time but if you keep relaxed then you'll be fine. I was surprised at how many people struggled with this and were dragged out of the water by the hoop.
More lectures followed after the swim then we hit the gym, a Bleep Test to start after a brief warm up where you had to achieve level 12 upwards, 60 press ups in 2 mins hitting your partners fist with your chest and your back straight, 60 sit ups in 2 mins with your finger tips on the side of your head touching your knees with your elbows and 6 pull ups done to the instructor telling you when to bend and stretch. All this was done with a few extra press ups and shuttle runs for not being quick enough and not listening to orders, if one person messes up you all get it.
After the gym it was time for some well deserved lunch and boy are you hungry. After feeding yourself up you had a couple more lectures where your trying to keep yourself awake then down to the bottom field that so many people dreaded on camp and why? We were about to find out.
It started pretty relaxed, the instructors joking and showing us how to attack the assault course and heck how we were with heights and ropes, then they hit us first a full length around the assault course as a team, then as individuals, after completing it the second time I was blown out but we hadn't finished. we were beasted up and down this hill crawling in the mud doing burpees, press ups anything they could think of to push us to destruction, they called it last man standing, now I knew what the bottom field was, after a good 30mins of this most of us could hardly walk they stopped and we jogged back to a shower block to get our overalls off and shower before the final lecture and find out our fate if we made it or not.
This was just one day of the PRMC to test your ability to see if you have what it takes to get your Green Beret.
Forces Fitness is different to the Gym sessions so be prepared.
To help you prepare for the weekend click the link below for a training schedule
http://www.royalnavy.mod.uk/royalmarines/training-tool.html
Up at the crack of Dawn and a nice cold shower to start the day with a boot of an instructor up your arse to make you motor and get outside dressed ready to march to scran ( thats food by the way ).
They tell you to eat but you don't feel like it because of nerves so you force it down anyway, then back to the block to give it a good scrub and check yourself over ready for inspection. If you or the block isn't up to standard ( which you never are ) then get down and kiss the floor because your doing press ups and you do at there pace together. After the cleaning and beasting for being average muster outside for some real physical tests.
Forces fitness starts with the mile and a half squad run at a fairly easy pace to get you warmed up, then your off on your own for the 1.5 miles in under 10 mins or your best effort and boy do they wanna see it. After everyone has finished its a short jog back to the camp ready for the swim. After doing press ups in the changing rooms for being to loud and slow we went out to the pool. In groups of 6 we swam a full length out then back 1/4 of the way to tread water for 2 mins before swimming back and pulling ourselves out of the pool. 2 minutes can feel a long time but if you keep relaxed then you'll be fine. I was surprised at how many people struggled with this and were dragged out of the water by the hoop.
More lectures followed after the swim then we hit the gym, a Bleep Test to start after a brief warm up where you had to achieve level 12 upwards, 60 press ups in 2 mins hitting your partners fist with your chest and your back straight, 60 sit ups in 2 mins with your finger tips on the side of your head touching your knees with your elbows and 6 pull ups done to the instructor telling you when to bend and stretch. All this was done with a few extra press ups and shuttle runs for not being quick enough and not listening to orders, if one person messes up you all get it.
After the gym it was time for some well deserved lunch and boy are you hungry. After feeding yourself up you had a couple more lectures where your trying to keep yourself awake then down to the bottom field that so many people dreaded on camp and why? We were about to find out.
It started pretty relaxed, the instructors joking and showing us how to attack the assault course and heck how we were with heights and ropes, then they hit us first a full length around the assault course as a team, then as individuals, after completing it the second time I was blown out but we hadn't finished. we were beasted up and down this hill crawling in the mud doing burpees, press ups anything they could think of to push us to destruction, they called it last man standing, now I knew what the bottom field was, after a good 30mins of this most of us could hardly walk they stopped and we jogged back to a shower block to get our overalls off and shower before the final lecture and find out our fate if we made it or not.
This was just one day of the PRMC to test your ability to see if you have what it takes to get your Green Beret.
Forces Fitness is different to the Gym sessions so be prepared.
To help you prepare for the weekend click the link below for a training schedule
http://www.royalnavy.mod.uk/royalmarines/training-tool.html
Saturday, 7 August 2010
How to Lose Stomach Flab in Seven Days
Don't you just hate stomach flabs? Yuch. Disgusting.
You see, I have a preference for tapered shirts that accentuate a V-waist form. It's one of the sexiest looks a guy can have. Check out the ramp models. They all have broad chests and tiny waists (actaully, sick pack abs without flabs)
On the quest to lose stomach flabs and replace them with rock hard abs,
I discovered four killer tips that melted my once rotund stomach into
washboard abs that can pulverize a boulder in a flash.
Tip 1: Walk fast- really fast. Take 40 minutes out of your day to
walk really fast in the morning. Don't run. Just walk rapidly till you can feel the air gushing in and out your lungs.
You see, I have a preference for tapered shirts that accentuate a V-waist form. It's one of the sexiest looks a guy can have. Check out the ramp models. They all have broad chests and tiny waists (actaully, sick pack abs without flabs)
On the quest to lose stomach flabs and replace them with rock hard abs,
I discovered four killer tips that melted my once rotund stomach into
washboard abs that can pulverize a boulder in a flash.
Tip 1: Walk fast- really fast. Take 40 minutes out of your day to
walk really fast in the morning. Don't run. Just walk rapidly till you can feel the air gushing in and out your lungs.
Rapid walking forces the stomach muscles to contract and strengthen. It holds up the intestines and gives the appearance of melting away the flabs.
Tip 2: Kick the starches. Pastas, breads, and rice provide carbos that build up quickly around the waistline. This is a no-no on your quest for six pack supremacy.
Tip 3. Bump up the caffein. Mix a teaspoon of coffee with an eight
once glass of water. Do this three times a day. It skyrockets your
metabolic rate just as much as a $59 bottle ofHydroxycut or Xenadrine
can.
Tip 4. Do the half plate trick. Whenever you eat, fill your plate with everything you'd love to snack on that session. But before you sit down to eat, pour half of that back onto the buffet line. You'll realize how this psychologically makes you feel full- and boosts your discipline.
Joseph Plazo is fanatic about great physique. If you liked this article, you'd love the tips at seven day six pack abs!
Tip 3. Bump up the caffein. Mix a teaspoon of coffee with an eight
once glass of water. Do this three times a day. It skyrockets your
metabolic rate just as much as a $59 bottle ofHydroxycut or Xenadrine
can.
Tip 4. Do the half plate trick. Whenever you eat, fill your plate with everything you'd love to snack on that session. But before you sit down to eat, pour half of that back onto the buffet line. You'll realize how this psychologically makes you feel full- and boosts your discipline.
Joseph Plazo is fanatic about great physique. If you liked this article, you'd love the tips at seven day six pack abs!
Thursday, 22 July 2010
Why Don't You Try the Army Recruiter Diet For Quick Weight Loss?
If you want to get into a weight loss program and you still have not figured out what program that would be, then you better check for an army diet. Anyone who wants to get rid of their fat fast must try any kind of army recruiter diet for quick weight loss and for your self the benefits that this army diet can bring. Many people try those diets advised by army recruiters as they claim to have miraculous effects in days. Army diets are designed to strip away the unnecessary fats in the body in time for the training in boot camp. It is the fastest way to loss fat intended for those who want to enter the military service. However, those who want to have fast result may also try any military recruiter diet.
The army recruiter diet is not as popular as those of the other weight loss program and yet it is one of the most traditional programs for those who are into diets. The program is aimed to impose upon those who enlist into this kind of program the discipline that is also imposed upon the military men and women who achieved the body built that is required of them under the military service curriculum. The program at first may sound very restrictive at first try but as you go through the process, it will just sound like ordinary learning process of dieting the military way and that is through the army recruiter diet for quick weight loss.
There are many kinds of military diet and the army recruiter advices the army recruiter diet for quick weight loss so that the recruits will be in shape for training the fastest way possible. One example of this is the mayo diet plan which is a diet involves 2 eggs, 2 slices of bacon, 2 glasses water, and 4oz unsweetened grapefruit juice for breakfast. For lunch, you will have salad, meat, 4 oz grapefruit juice and dinner is same as lunch except that another veggie instead of salad is prepared. There is nothing special with the diet; it's just that you have to eat the same kind of food for days to get the immediate results that you want to attain. The science behind this diet is actually low carbohydrate and low calorie intake.
The army recruiter diet may sound desperate but you can try if you have the guts of an army. Even military health professionals test this military diet so there is nothing to worry about and the military nutritionists have studied to keep the armed forces fit for the worst conditions of war and peace. Nonetheless, though what may work for them, may work for you too, before you engage in any diet or weight loss program, it is advised to consult your doctor.
Anthony Thedford has been writing information articles for years on weight loss For more information on army recruiter diet, please visit our website at http://mybestweightlossanddietplan.blogspot.com/ |
Wednesday, 16 June 2010
Workouts Without Weights - A Special Forces Fitness Workout For a Strong and Compact Physique
I'd like to share a cool conditioning workouts without weights that I came up with a few months ago in order to get stronger and better conditioned in a short period of time. It incorporates the concept of "Ladders" found in Pavel Tstatsouline`s book "Power to the People," In this book Pavel shares the training secrets of the Soviet commandos and athletes he used to train with that allowed the Russians to dominate other countries in the Olympics. This is really popular in the Marines and SEALS, and we use this type of training to get really high pure strength and strength endurance levels while still keeping up our long distance running.
What are ladders?
Basically you will pick an exercise and start at the "bottom" of the ladder doing anywhere from 1-5 reps. You will rest the same number of seconds as reps per set. So if I start doing 2 push ups, I would rest 2 seconds, do 4 push ups, rest 4 seconds etc until I reached a specified number. You want to try to do as many reps as possible without going to failure. This is different from a pyramid set in that you stop at the top of ladder in this workout, but in a pyramid set you will go up AND down. This is great for building muscle, but not for strength or muscle definition. Ladders are an excellent tool that can be applied to almost any workout plan. I absolutely love them.
My "Special Forces Fitness" workout Finisher
Here is a workouts without weights, you will need access to a pull-up bar. You will be doing 3 "ladder super sets" of push-ups and pull-ups. This means you will complete one push-up ladder and then immediately transition to pull-ups without rest. After this "super set" (performing 2 exercises back to back), you will take 30-60 sec rest and then repeat at least 2 more times. Focus on getting perfect reps at a medium pace and stop before you feel like you can`t do anymore. If I`m getting guys ready for the Marines or SEALS we will do the push up ladders from 2 reps to 14 reps going up by 2 reps at a time, and we do pull-ups from 1 rep to 7 reps going up by 1 rep at a time, and repeat this cycle 4 times. We do this as a bad ass forces fitness finisher to a long ruck march or run pretty regularly and a lot of guys can max out at least 100 push-ups and 20 pull-ups for our PT tests.
Why this type of training builds a hard and "compact" physique
I love this workout because it combines a few key training principles into a single session. The ladder principle builds strength, stamina, and conditioning since a high volume of reps is accumulated in a short period of time, but your muscles don`t get "pumped" because of the rest periods. By super setting pushing with pulling exercises I took advantage of making opposing muscle groups help each other out. Basically alternating pushing with pulling gives each muscle group a rest while at the same time telling the central nervous system to start connecting the neurons that fire the individual muscle fibers. Essentially doing pull-ups will start to help doing pull-ups and vice versa. Pretty cool! The more you compress the time frame of the workout, the more you will release fat burning hormones to make it a conditioning workout as well.
How I used this training method to double my regular pull-ups and master the One arm Pull-up
After doing this workout for the past 6 months I've increased my pull-up max from 20 to 40 reps, and push ups from 100 to 135 in 2 min. I also think it helped me to achieve one arm pull-ups, which I just mastered about a week ago(and which I`ll do a post on soon!). Doing this type of high volume, low rep training with perfect form has similar effects to a power-lifting cycle. In fact, a ladder workout is basically an entire power lifting cycle compressed into a few minutes! The really cool thing is that I never feel sore any more from doing burnout sets, but my strength and conditioning level is still improving.
Hi,
My name is Charles Malina and I run the health and fitness website http://www.enduringhealthmanual.com/. My goal is to help you achieve and exceed your health and fitness goals. I`m just a regular college student who happens to be laser focused on getting and maintaining ideal health, fitness, and longevity, and now I want to share my ideas and findings with you. I've helped several individuals in the civilian and military worlds achieve their physical and aesthetic goals, including varsity athletes and prospective infantry and special warfare officers. Recently I've had enough requests for me to provide personalized training and diet plans that I decided to place my thoughts and findings online for free, enabling anyone access to them.
I'm focused on combining diet and fitness tips that mainstream actors and models use to achieve great looking bodies with training methods and secrets used by elite athletes and military units. Essentially I want to help you achieve the ideal body; perfectly functional and capable of extreme power output and endurance, but at the same time aesthetically pleasing and attractive to the opposite sex.
What are ladders?
Basically you will pick an exercise and start at the "bottom" of the ladder doing anywhere from 1-5 reps. You will rest the same number of seconds as reps per set. So if I start doing 2 push ups, I would rest 2 seconds, do 4 push ups, rest 4 seconds etc until I reached a specified number. You want to try to do as many reps as possible without going to failure. This is different from a pyramid set in that you stop at the top of ladder in this workout, but in a pyramid set you will go up AND down. This is great for building muscle, but not for strength or muscle definition. Ladders are an excellent tool that can be applied to almost any workout plan. I absolutely love them.
My "Special Forces Fitness" workout Finisher
Here is a workouts without weights, you will need access to a pull-up bar. You will be doing 3 "ladder super sets" of push-ups and pull-ups. This means you will complete one push-up ladder and then immediately transition to pull-ups without rest. After this "super set" (performing 2 exercises back to back), you will take 30-60 sec rest and then repeat at least 2 more times. Focus on getting perfect reps at a medium pace and stop before you feel like you can`t do anymore. If I`m getting guys ready for the Marines or SEALS we will do the push up ladders from 2 reps to 14 reps going up by 2 reps at a time, and we do pull-ups from 1 rep to 7 reps going up by 1 rep at a time, and repeat this cycle 4 times. We do this as a bad ass forces fitness finisher to a long ruck march or run pretty regularly and a lot of guys can max out at least 100 push-ups and 20 pull-ups for our PT tests.
Why this type of training builds a hard and "compact" physique
I love this workout because it combines a few key training principles into a single session. The ladder principle builds strength, stamina, and conditioning since a high volume of reps is accumulated in a short period of time, but your muscles don`t get "pumped" because of the rest periods. By super setting pushing with pulling exercises I took advantage of making opposing muscle groups help each other out. Basically alternating pushing with pulling gives each muscle group a rest while at the same time telling the central nervous system to start connecting the neurons that fire the individual muscle fibers. Essentially doing pull-ups will start to help doing pull-ups and vice versa. Pretty cool! The more you compress the time frame of the workout, the more you will release fat burning hormones to make it a conditioning workout as well.
How I used this training method to double my regular pull-ups and master the One arm Pull-up
After doing this workout for the past 6 months I've increased my pull-up max from 20 to 40 reps, and push ups from 100 to 135 in 2 min. I also think it helped me to achieve one arm pull-ups, which I just mastered about a week ago(and which I`ll do a post on soon!). Doing this type of high volume, low rep training with perfect form has similar effects to a power-lifting cycle. In fact, a ladder workout is basically an entire power lifting cycle compressed into a few minutes! The really cool thing is that I never feel sore any more from doing burnout sets, but my strength and conditioning level is still improving.
Hi,
My name is Charles Malina and I run the health and fitness website http://www.enduringhealthmanual.com/. My goal is to help you achieve and exceed your health and fitness goals. I`m just a regular college student who happens to be laser focused on getting and maintaining ideal health, fitness, and longevity, and now I want to share my ideas and findings with you. I've helped several individuals in the civilian and military worlds achieve their physical and aesthetic goals, including varsity athletes and prospective infantry and special warfare officers. Recently I've had enough requests for me to provide personalized training and diet plans that I decided to place my thoughts and findings online for free, enabling anyone access to them.
I'm focused on combining diet and fitness tips that mainstream actors and models use to achieve great looking bodies with training methods and secrets used by elite athletes and military units. Essentially I want to help you achieve the ideal body; perfectly functional and capable of extreme power output and endurance, but at the same time aesthetically pleasing and attractive to the opposite sex.
Sunday, 30 May 2010
Healthy Meals of the Military - Examples For the Busy Man
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
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
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.
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