The World's Toughest Military Training

                   

A few years ago, I bought a book about the Navy Seals and how they worked out. I tried to find the book as a reference for this article, but couldn't find it. 

Either way, I've retained some information from memory that I'd like to share. First of all, there were four main parts to the Navy Seals program: upper body training, core training, stretching, and cardio.

For some reason, the book did not talk about lower body training. Either way, the workouts presented in the book were very minimalist and 100% bodyweight exercises. I remember in particular the format of the workouts. The used a pyramid style of training.

For example, lets say that your workout consisted of pushups and pullups. Here's what the workout would look like using the pyramid method:

Pullups, 1-2-1 reps

Pushups, 2-4-2 reps

You can either alternate between the two exercises, or just rest in between each set. The Navy Seal book actually features 2-3 variations of each variations for each workout. The core workouts followed a straight set approach. For example, if you were doing situps and leg raises, the workout would look like:

Situps, 4x25

Leg Raises, 4x25

Naturally, this is not how the Navy Seals actually train. If they did, then I'd be afraid that the strength and conditioning programs of out military were not optimal for combat. However, what this book does is open up people to the idea that they can train like the military in the comfort of their own homes.

Military Workouts for Fat Loss

People are marveled at how incredible well conditioned the military is, despite training with just their bodyweight. The truth is that the military training program has transformed over the past few years. They've gone from training primarily with bodyweight to incorporating a lot of different training methods.

Some military programs have full gyms were soldiers perform strength workouts similar to bodybuilding and powerlifting programs. Others focus primarily on Crossfit and Kettlebell training regimens. But, if you were to enter basic training tomorrow, you'd be exposed to 100% bodyweight training.

Hence, the base of military fitness still lies in basic bodyweight movements. The Navy Seal book focused on pushups, pullups, core training, and swimming as the four fundamentals of training. I personally feel that all you really need are pushups, pullups, bodyweight squats, and situps to develop a base level of strength and fitness.

Military Principles for Fat Loss

It's not really the exercises that are special, but it's the principles that the military follows that gives them such great results. They could probably achieve better results than you can, even if you had a better workout program at your disposal. The reason is that they follow two very important principles that can help achieve success with any goal you may have:

Train Early in the Morning

Training early in the morning will jump start your metabolic rate and have you burning fat all day long. The days I workout first thing in the morning, I feel incredibly hungry and energetic throughout the day. I'm alert, and ready to get things done.

Training is Mandatory

There are no excuses in the military. That's why they're so disciplined and they get the results they get. If you have goals to achieve, there's no way you'll achieve them if you don't actually do your workouts. Start today by getting rid of all the distractions and excuses you might have.

Military Cardio for Fat Loss

We've discussed workouts, exercises, and principles. Now we get to the fun part - cardio. Actually, to most people cardio is not fun. Especially me. When you look at traditional military workouts they do a lot of running, and a lot of swimming. They also do a lot of circuit training and obstacle course training.

They pretty much do cardio everyday and all day. They're always on the move. So what can you learn from them? Well, one of the biggest aspects to their is that they are in a large group. You don't need to start some workout club, but running, swimming, or biking with a friend will help you get your extra cardio in.

When I was in Karate, I performed my best when I was fighting or competing against someone who was able to push me hard. My friend Dominic and I were of equal strengths and techniques. So when we fought, there was war. But it was fun, and we both burned off a ton of calories during the workout.

Putting it All Together: Military Style Workouts you can Do at Home

Well, if your goal is to get started with some basic military training, then you should take the following steps:

Stick to the basics: pushups, pullups, situps, and squats.

Get a friend to workout with. Make sure you push each other.

Train first thing in the morning.

Make sure you train on a consistent schedule. Don't let yourself make any excuses.

Find a fun activity to perform. This is the best cardio.

The last step is to actually get yourself a very basic bodyweight program you can do at home. My suggest is the Average Joe Fitness Program. For more information on this amazing manual, check out my site, WorkoutWithoutWeights.Net [http://workoutwithoutweights.net/]

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MOTIVATION MONDAY - Are You Tough Enough?

                    

Think about something you absolutely have to do every day. You might not particularly enjoy doing it, but it's part of your routine such that, if you didn't do it, it would feel completely wrong to have missed it.

For me, that thing is brushing my teeth. I'd really rather proud of my dental hygiene and the strength of my teeth. I don't have any filling and apart from a grumbling wisdom tooth a few years ago, I've had not major issues with them. I feel very lucky as I remember a friend who woke up one morning and her front tooth dropped out. This would have been fine if she were 6 years old, but in her late 40's it was pretty shocking!

She couldn't go to work that day as she had to go to the dentist to get a temporary tooth until the dentist had made her a new one. That for me is the stuff of nightmares - I do actually dream about losing my teeth and wake in the morning to find myself checking that they are all there! I'm not saying that my friend didn't bother to brush her teeth, sometime there are other influencers, but those kinds of stories make me all the more dedicated to brushing my pearly whites at least twice a day, and leaves me with a sense of guilt and worry if I do not.

So how does bushing your teeth relate to exercise?

It's simple really. When I embarked on an exercise routine I have (and continue to) admit that it was probably one of the most difficult routines to stick to. It hurt, I was hot, out of breath and I'd rather be at home watching Netflix. Or working even, I'd actually rather work than exercise.

More than that I didn't like and was somewhat resentful of the people who were heading there each day as if they were off to church to pray to the sweat god. My mother even reminded me that when I was younger I'd said that I'd never go because I didn't want to breath in other people's sweat air!

You can see that I was really not on board with the idea of the gym at all!

So how did I crack that resistance? It was actually quite simple. I stopped trying to be one of those people who loved it, I stopped being one of those people that hated it and instead I thought about it as something that I just have to do regularly, like brushing my teeth.

Sometimes I might be in a rush and brushing my teeth could be seen as a time zapping activity, but I'd never not do it. I just have to. Now when I think about staying at home of an evening instead of going to the gym, I apply the same feeling as if I were choosing not to brush my teeth. It feels wrong to make a decision where I am avoiding doing something I know I have to do, more than that, I'd feel like I'd let myself down if I didn't do it.

So what is the thing you do in your life on a regular basis, that if you didn't do it, it would give you that feeling of the day being a bit weird or disjointed? Tune into the feeling you get when you think about not doing it and begin learning the formula for what you feel. Later when you want to go to the gym (or want to avoid it) tune back into the feeling as you thing about the gym and notice how you feel compelled to get on and take some action. Now get to the gym!

Being able to take useful emotions and apply them in different situations is just one of the benefits of NLP.

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Are you afraid of Failure?

                   

There are far too many people who are afraid they will fall short. In some cases, we avoid posting for a job because it will place us in the line of fire. I know of many situations where people stick with a profession they do not like mostly because they fear falling short of expectations. As a business owner, friends and colleagues tell me they want to someday start their own business, but they find it hard to leave the comfort of a steady paycheck.

Get a Plan

The best advice I can provide to someone who fears failure is to develop a plan. This roadmap doesn't have to be perfect, but it should have enough details. It's important that we know the destination. Once we have the vision in mind, we will know what it takes to get there. It's obvious that something of value will be challenging, but it's far easier to hit a target when we are 100% committed to realizing it.

When building the plan, it's essential that you are prepared for something going awry. Therefore, ensure that there are contingencies in place, which means that a Plan B, Plan C, and Plan D, and so on, are included. For example, when taking on a new job, I recommend that you add new skills, such as project management training. If the new position is short-lived, you now have qualifications that enhance the chances of landing an employment opportunity that is right for you.

Know When to Take a Step Back

We've all been in the situation where we are too close to a situation. For example, there are times when I was stuck in a rut, and I couldn't figure out why I couldn't get back on track. There were countless times when I woke up in the middle of the night because the pressure wouldn't let me sleep. I knew there was an answer to my problems, but I couldn't pinpoint it. I was confident in my skills and motivation, but I needed a breakthrough.

The advice that worked for me is to take a step back from the problem. It was necessary to disengage from the situation. I was trying to solve the problem by doing the same thing each time. I could work hard each day, but the results were going to be the same. I finally decided to get away from the situation for a few days, which allowed me time to consider other options. Interestingly, the answer to one of my key obstacles was presented to me years earlier, but I wasn't ready to listen to the advice. With an open mind, I went back to the advice from a business associate, and gave it a try. Within a month or so, I was out of the rut, and the business began to prosper.

For some people, the answer comes easier and faster. For me, it took longer to identify. However, the many mistakes that I made along the way confirmed the approaches that wouldn't work. Today, I still face a ton of challenges, but I'm doing a better job learning to overcome them.

My recommendation to you is to press ahead, even when the challenge seems insurmountable. There is a way to realize success, but the solution might be super-difficult. That's fine... know that the energy used to overcome obstacles will prepare you for even tougher challenges down the road.

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