Have you ever been disappointed with the results of a training program? The military has years of experience with training that works. It's easy to find muscular and fit soldiers, and wonder how they get those physiques. Most army men and women don't have time for weight training, so how do they build their muscles? Keep reading.
Steps
Step 1. Get to know the basics of fitness
Fitness includes these four aspects:
- Physical training (AF from here on)
- Nutrition
- Cardiovascular training (AC from here on)
- Rest.
- If you neglect one of these fundamental aspects, you will not improve your fitness much. You should devote at least three days a week to AF, which should include a warm-up, dynamic stretching, the workout itself, static and cool-down stretching. You can train with two different goals, to improve muscle endurance or strength. In this article we will only cover bodyweight workouts. Nutrition is a self-explanatory topic, but which will be described in more detail below. AC is similar to AF, but focuses on specific workouts to burn calories. Finally, rest is obvious. Get enough sleep and you'll get the rest you need.
Step 2. Army corps have been using bodyweight training for years and get great results
Here are some such exercises that you should integrate into your training:
| Upper Body (Arms, Chest, Shoulders) | ||
| Tractions | Superman | |
| Push-ups in many variations | Exercises with the ball | |
| Pull-ups up to the chin | ||
| Lower body (Calves, Legs, Buttocks | ||
| Raise with the calves | Squats in many variations | |
| Gear | Wall seats | |
| Bridge lifts with the buttocks | ||
| Torso muscles (abdominals) | ||
| Crunches | Inverted Crunches |
Step 3. Remember that stretching improves performance, reduces the risk of injury, improves circulation and agility
Dynamic stretching allows for improved mobility and speed over time.
Step 4. The dynamic stretches you should do before your workouts:
| Neck rotations | |
| Hi Jack, Hi Jill | Rotations of the arms |
| Raise on toes | Four-way leg swings |
| Lateral push-ups of the chest | Four-way lunges |
| Chest rotations |
Step 5. Do these stretches for 2 seconds
Static stretches improve flexibility.
- Here is a list of static stretches you should do after training as a cool down:
| Front and side neck stretches | |
| Swimmer stretches | Stretches for the upper back |
| Stretches for the back of the shoulders | Supine back stretches |
| Lateral trunk stretches | |
| Prone chest stretches | Crosses with the hips |
| Elongations of the Ileopsoas | Butterfly stretches |
| Standing quadriceps stretches | Seated Back Thigh Stretches |
Step 6. Make sure you warm up
Do aerobic exercises, jump rope, or ride a stationary bike for 5 minutes.
Step 7. To train for endurance, complete sets of 13 reps or more
To increase strength, do 6-10 repetitions. Strength workouts increase muscle mass and endurance workouts define.
Step 8. Think:
"I can do 50 pushups! How can I improve my strength with this exercise?" Alternate pushups to make them more difficult, so as to be able to do only 6-10 repetitions in fluency. In fact, you can add resistance to any bodyweight exercise. Try completing the exercises slower, doing them only on one side of the body (such as one-handed pushups or one-leg squats), or wearing a backpack that contains additional weight.
Step 9. Adequate nutrition is required to achieve a fit physique
To gain muscle mass you will need to consume more calories than you need. To figure out how many calories you need per day, use this equation. 6.95 x weight in pounds + 679 = calories burned normally in a day. Now multiply this by 1, 7. Now that you have determined your total daily calorie consumption, add 200-500 calories to gain muscle mass. To lose weight, subtract 200-500 calories from this value.
Step 10. Eat whole grain foods, lean meats, fruits and vegetables, and drink plenty of water
Eat only healthy fats such as olive oil, fish, nuts, and flax seeds. Saturated and trans fats will only shorten your life and increase body fat. Try to respect these percentages: complex carbohydrates (found only in whole foods, vegetables, whole grains) 60-70%, proteins 20-30%, fats 10-20%.
- Chicken
- Fish
- Pasta
- Potatoes
Step 11. Remember that you should engage in intense (aerobic) cardiovascular training that increases your breathing and heart rate to 80-90% of the maximum two or three sessions per week, never for more than 30 minutes
Do this only when you are not training with weights. You can use the exercise bike, but the shots are an even better workout.
Advice
- Keep training.
- Dedicate Saturdays and Sundays to rest.
Warnings
- Don't work out if you are in too much pain.
- Don't overdo the workouts.
- Do not train if you are sick.
