How to Get Fit the Military Way

Ever been disappointed with results of a workout program? Military organizations around the globe have years of experience in workouts that give results. It's easy to see service men and women who are literally fighting fit and wonder how they manage to look like that. Most service men and women in the military don't have time for constant training, yet how do they stay fit? Read on for some general guidance and advice on fitness as used by some people in the military.

Steps

Download Article

1
Understand the basics of fitness. Fitness includes these four themes:
- Physical Training (will be referred to as PT throughout)
- Nutrition
- Cardiovascular Training (will be referred to as CT)
- Rest.
  - If any of these key themes are missing you will not make great gains. PT should be done at least three days a week and should include in this order a warm-up, dynamic stretching, workout itself, static stretching, and a cooldown. PT can be done with two different goals, muscular endurance or muscular strength. In this article PT will include only body-weight exercises. Nutrition is a self-explanatory theme, but will be described in detail later on. CT is similar to PT, but focuses on other forms of exercise to burn stored energy. Finally, resting is obvious. Get enough sleep and you will have met this goal.
2
Learn that the Military and Special Forces units have used body-weight exercises for years now and get great results. Body-weight exercises that should be incorporated into your workout include:^{[1]XResearch source}
- Upper Body (Arms, Chest, Shoulders)
  - Pull-ups
  - Super-mans
  - Press-ups (push ups) in many variations
  - Ball grips
  - Chin-ups
- Lower Body (Calves, Legs, Glutes)
  - Calf Raises
  - Squats in many variations
  - Glute Marches
  - Wall Sits
  - Glute Bridge Raises
- Core Muscles (Abdominals)
  - Crunches
  - Reverse Crunches
Advertisement
Dynamic Stretches allow for full range and speed of movements overtime.^{[2]XResearch source}
4
Dynamic stretches you should use prior to workout are:
- Neck Rolls, Up, Back, and Overs
- Hi Jack, Hi Jills
- Press-Press Flings
- Standing Toe 7ters
- Four-Way Leg Swings
- Trunk Rotations
- Four-Way Lunges
- Trunk Twisters
5
Do these stretches for 2 seconds each is all that is required. Static Stretching develops flexibility.^{[3]XResearch source}
- Static stretches that should be used after workout as a cool-down include:
  - Lateral and Forward Neck Stretches
  - Swimmers Stretch
  - Upper Back Stretches
  - Posterior Shoulder Stretches
  - Supine Back Stretch
  - Overhead Trunk Side Stretch
  - Torso Prone Stretch
  - Hip Cross-Overs
  - Iliopsoas stretch
  - Butterflies
  - Standing quadriceps stretches
  - Sitting hamstrings
Make sure you have a warm up. Either do jumping jacks, jump rope, or a stationary bike for five minutes.
Use repetitions of 13 and upwards. For strength, do 6-10 reps (12 might be pushing the boundary between strength and endurance). With strength comes muscle size, with endurance comes toning of the muscle.
How can I possibly build strength with those?" Alternating push ups to make them harder so that you can only do 6-10 reps is easy. In fact, you can add resistance to any body weights exercises. Try doing the exercise more slowly, do exercises on side of the body (i.e. one arm push ups, one-legged squats), also, try wearing a backpack with small bags of sand, books, or anything that adds weight.^{[4]XResearch source}
9
Proper nutrition is necessary to build and maintain a fit physique. To build muscle you must take in additional calories than needed.
- To determine how many calories you need a day, use this equation: 6.95 x Weight + 679 = Calories normally burned in a day.
- Now, take that amount and multiply by 1.7. So the final equation should be 6.95 x Weight + 679 = Daily amount x 1.7.^{[5]XResearch source}
- Now that you have figured out your daily expenditure, add 200-500 calories for muscle gain. For weight loss, subtract 200-500 calories from your daily expenditure.
10
Eat whole grain foods, lean meats, fruits and vegetables, drink plenty of water. Only eat healthy fats such as those found in olive oils, fish, nuts, and flax seed oils. Saturated and trans fats will only shorten your life and add body fat. Aim to get 50% protein, 40% carbohydrates, and 10% fat in each meal to help you gain muscle.
- Chicken
- Fish
- Pasta
- Potato
Remember that intense cardiovascular (aerobic) exercise which elevate the breathing and pulse to 80 -- 90% of your maximum should be done two or three times weekly, and never for more than 30 minutes. Do it only on your off training days. Stationary bikes are good, but sprints are even better.

Video

Community Q&A

Search

Add New Question

Question
Does doing body weight exercise on alternate days enhance muscle size?
Community Answer
It does. But only to a certain extent. If you want to gain more size, you need to do the exercises slowly and breathe deeply while doing them. And, of course, make sure you're eating a balanced diet.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 4 Helpful 22
Question
I can strength train, but how do I do cardiovascular endurance exercises?
Tom De Backer
Top Answerer
Cardiovascular endurance exercise simply means running. Go running. Or swimming, rope skipping, boxing... You want to bring your heart rate up; not to the max, just higher than at rest, and keep it up for your entire workout. So go running, walk whenever you can't run anymore. Over the weeks, reduce the time and distance you walked until you can run the entire distance. E.g. if you're running 3k, but the first time you walk ten times, the next time, only give yourself 9 breaks, then perhaps only six, until none at all.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 2 Helpful 16
Question
How could I build lung strength when I have very weak lungs?
Tom De Backer
Top Answerer
If you have any lung condition, see your doctor to get that attended to. As for anything else, push yourself to the limit of what your lungs can handle, then stop exercising. Do that again, and again, and again. You will notice that it becomes easier to do it, which means you can push yourself to the next level. E.g. run a 1k race, 10 times, say twice a week. After five weeks, the tenth run will feel a lot easier than the first. So advance to a 2k race, etc.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 2 Helpful 8

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

Use Saturday and Sunday to rest.
Thanks
Helpful1 Not Helpful0
Confused about what kinds of press-ups or leg exercises to use? Check the articles Build Your Lower Body Strength and Get Your Upper Body Fit
Thanks
Helpful0 Not Helpful0