It's pretty common for those who are trying to get into the armed forces to reach out to recruiters and the like to see what the requirements. Unfortunately, up to 60 percent of those who attempt to get into the military will be denied due to the stringent requirements for height and weight as well as body fat.
In order to pass those requirements, an individual must commit to a vigorous workout routine that will shed both pounds and body fat. Losing weight and getting fit for the job is not a particularly easy or potentially safe thing to do. For that reason, there's a specific workout routine that will guarantee you lose the weight you need to lose.
In this post, we're going to look into what prospective armed forces people need to get in physical shape.
Effective Weight Loss
The goal in this is effective weight loss that is gotten through increased burning of calories by using non-aerobic exercises such as swimming, rowing, and biking as well as walking. They also introduce a gain program meant for progressive fitness. This will help the prospect with fitness training and all of the daily events they might have in training. This differs from Physical Readiness Training, but is just as effective as this program.
If a significantly overweight person tries to just run to burn the pounds, they'll most likely notice some of the wear and tear in knee ligaments and shin splints and the like. It's important to take a measured and balanced route to your physical health so that you reduce the risk of physical injury or regaining the weight at a later date.
Adding more water to your intake and reducing the sugary sweets that you eat are both ways to augment your physical routine. The best way to go is always to check into your diet as well as your level of exercise. You can't simply have one or the other.
Some of these workouts will require that you have a pull-up bar and are capable of having your feet immobilized during situps and other similar workouts. It's really all about having a comprehensive approach that includes all aspects of fitness instead of just one portion of it. In short: Don't skip leg day.
Another thing you might want to consider is investing in a good situp bar. There's a real and marked difference between doing situps on your own and doing situps with your feet immobilized. You get a much more solid workout doing this. You can also use this bar to do leg levers and any other similar type of workout.
The Lebert Equalizer provides a way for exercisers to do even more workouts than the ones we've previously talked about. You can do the Lebert Dip, which helps to exercise the core and arms in a measured and balanced way. You can also do an assisted pull-up. This is a great way to ease yourself into this motion, especially if you are not able to do a pull-up as of yet.
There's also an opportunity for doing an assisted tow motion that strengthens your back and your core and arms. There are in fact as many as 85 individual exercises that you can do with this one piece of equipment.
There's also a lot to be gained by using a TRX or Perfect Pushup. In fact, many people have doubled their score for pushups, they've increased their overall core strength, and they've relieved the back pain that they used to have.
The great thing about these systems is that professionals can use these as well as beginners. There's a minimal learning curve involved here and instead, you can get into these exercises quickly and safely.
It really is all about safety and making sure that you are slowly and thoroughly progressing in your workout routine. It's not necessary as well as unsafe to try and rush through the progression of workout routines.
Look at the Actual Routines
In order to prepare for getting into shape for entry into the armed forces, it's necessary to look at the actual routines that soldiers have to perform. One of these routines (and one of the most popular) is the routine for the Navy SEALs.
Swim 500 Yards
The maximum allowed time for this swim is 12 minutes and 30 seconds, but if you're looking to be competitive you'd need to swim it in eight to nine minutes. This would have to be done with the Combat Swimmer Stroke, breast stroke, or sidestroke.
In order to prepare for this, you should be ready and willing to do five to 10 sets of 100 yard swims, all the while working on a personal pace that will get you well below competitive times. You should plan to rest for 10 minutes after the 500-yard test before you move on to the next workout.
The minimum number you can do is 42 in two minutes, but you should try to hit at least 100 to hit the average score. This is one time when you do not want to pace yourself. You want to push out as many pushups as you can, making sure that you have proper form or else the SEAL instructor wouldn't count them.
The minimum for this is 52 in two minutes, but you should be trying to hit 100 of them in two minutes to stay competitive. This is one exercise where you do want to pace yourself. If you can hit 20-30 in 30 seconds, that will put you in the range of 80-100 pushups overall in two minutes.
The minimum here is eight pull-ups with no time limit at all. The only thing here is your feet can't touch the ground and your hands can't leave the bar. You should be able to do 15 to 20 if you want to remain competitive. You should try doing a pyramid of pull-ups. You start with one pull-up, then work your way up until you can't do any more. Once you've reached your limit, you work down the pyramid and back to one.
While supplements are not at all a necessity, there are some you might want to consider if you are working out hard and especially if you're lifting weights. Most supplements are safe to take, but make sure to speak with your doctor first before taking any and always follow the instructions. Doing some more online research won't hurt either.
Protein is essential in building muscle and maintaining energy. There are lots of forms of protein out there, but your best bet is to try out whey protein. A good protein shake will give you around 25g of extra protein per serving. Check out this nifty list of the top 10 protein powders ranked by category before you make a purchase.
Creatine & Pre-workout Supplements
These are the two supplements you hear debated most often. While they aren't really neccessary, they do provide some benefits.
Creatine is great for strength & recovery, allowing you to workout harder and more often. Just make sure you drink tons of water and follow the label directions. You can check out this list for the top 10 creatine supplements to look at.
Pre-Workout supplements are just what the name implys. They are a supplement, usually in powder form, designed to give you a large boost of energy. They allow you to workout much harder and for a longer period of time. However try not to take too much, get dependent or take them near bed time. If you're interested, just like above, check out this list of the top 10 pre-workout supplements first before buying.
Multivitamins are pretty self-explanatory and they exist to give you a daily dose, or extra dose, of all the vitamins you may be lacking in your diet. They are a great way to stay healthy and keep up energy levels. Men and women sometimes need different daily vitamins, so if you're a guy check out this list and if you're a girl check out this one.
Getting in shape for the armed forces is difficult, and with good reason--your physical fitness will directly influence your success in battle as well as the wellbeing of the people you're working with on the field. While this list of suggestions is not exhaustive, it should give you a fair idea as to what you can expect going into preparation.