6 abdominal exercises to help tone your tummy - We Are The Mighty
MIGHTY FIT

6 abdominal exercises to help tone your tummy

Heading out to the beach or chilling out by the pool are some of the best ways to spend a warm, summer day. Unfortunately, countless people feel insecure about getting into swimwear because they don’t like the way their body looks. Whether you’re doing it for your health or just to feel more comfortable in your skin, you can tone up that tummy with a few exercises that take just 10 to 15 minutes out of your day.

Do the following and get out there and soak up the sun’s rays.


And, of course, don’t forget proper sun protection.

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Leg raises

Start by getting into a laying position. Now, place your hands under your lower back, extend your legs out, and hold them up, slightly bent. Begin the rep by raising your legs upward toward the sky and then slowly lowering them back down, but do not touch the ground with your feet. It’s a solid exercise for our lower abdominal muscles. Make sure you engage that core throughout.

Got it?

Now repeat this 10-15 times and do at least two or three more sets.

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Supermans

Lay flat on your tummy and — just like how Superman flies — hold your arms and legs straight out, lifting them slightly. This action creates controlled stress on your lower back, which you should hold for two to three seconds before releasing.

Got it? Sweet!

Now repeat this 10-15 times and do at least two more sets.

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Planks

Start by laying face-down on the ground. Now, hold yourself up by your elbows and toes — while wearing shoes, of course. Using a stopwatch, hold yourself in place for 30-60 seconds.

If you can hold yourself up for at least 30 seconds, do it for another 30 seconds and see how that feels. It’s all about progression.

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Bicycle crunches

This excellent exercise can be done anywhere that you have enough space to lay on your back. Once you’re in position, bring your knees, one at a time, toward your face, tightening your abdomen in the process. Then, simply pedal your feet as if you’re riding a bike.

It’s easy and your abs will thank you in a few weeks.

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Flutter kicks

Start in a laying position and place your hands under your glutes (buttocks) for stability and comfort. Then, squeeze your core and quickly raise and lower your straightened legs.

You want to get those feet up about 12-18 inches off the ground to really work your core.

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Russian twists

While in a modified sitting position with your feet flat on the floor, put a slight tilt in your back as you lean and bring your hands together as if holding an object.

Then, by merely twisting your core and bringing your hands close to your hips, you’ll engage your obliques. Remember to maintain proper control throughout the movement for best results.

MIGHTY FIT

The best streaming workouts right now were developed in prison

Working out regularly is always necessary. It’s even more necessary now that we’re all social distancing at home due to coronavirus. Coss Marte, the founder of the prison-style fitness workout Conbody, can help.

A former drug kingpin and three-time felon, Coss knows a thing or two about being cooped up and devised a workout system that helped him stay in shape in a very small, confined space.

“When I was in solitary confinement I had to develop my own routine. I would wake up, eat breakfast, do a workout, read, then write letters,” Marte told Fatherly from his New York City home where he, quarantined like the rest of us, spoke over the phone. “There were times that I ran in the prison yard, but when I was stuck in solitary, it was just the side of my bed. And I had exercises that were pure function.” Those exercises? Sitting down. Getting up. Stepping up from the bed and stepping down. Duck walks. Bunny hops.

Marte now lives at home with a 12-year-old and runs Conbody, which is a gym and streaming workout service that is intense, motivating, and requires little room and less equipment.

6 abdominal exercises to help tone your tummy

“Our workout is in small, constrained spaces because I developed it in a prison cell,” he says. That’s all you need. Here, then, are Coss’s tips for staying in shape when space is (very) minimal.

Keep Your Space Minimal

“If you have a yoga mat, put it down. I personally don’t do anything. I didn’t have anything when I was incarcerated. Sometimes i use a little towel for my wrists, but that’s about it.”

Go Barefoot

“Do it barefoot. You activate more muscles. You’re feeling the ground. There are other muscles in your feet that really activate coming up your legs. It’s the cheapest workout,” he says.

Don’t Rely on Indoor Workouts

Also, go outside. Take a walk. Try to distance yourself. But get some fresh air.

Let Your Kids on In the Fun

“Bring your kid into a workout routine. If they love to move and see someone live on a video camera,” Coss says. “I’ve done facetime videos with someone who was living in Minnesota and the kids were running around the mat. It was annoying but then she had her kid join.”

Stream Classes

Without motivation, you cheat. You don’t push it. You gain (weight). Finding a live class is best because they can see you (technology!) and push you. Try Conbody.com for regular streaming classes at 8, 1, and 530. “We see you and call you out and push you to the other level,” says Marte. If that’s not your style, there are also shorter, more anonymous online on-demand workout classes there, unlimited for / month.

6 abdominal exercises to help tone your tummy

Change It Up

“When I’m working out I don’t mind repetition, but the workouts that we developed are not that competitive,” says Marte. “I include anywhere from 20 to 40 different moves. It’s really changing. High-paced. No breaks. Going from one exercise to the other. Let your body rest and activate.”

You’re Going to Eat More. So Eat Healthy

“I’m eating more. Not really going outside as much,” says Marte, preaching to the proverbial choir. “I think under circumstances try to limit yourself. There’s a lot of temptations. At least try to pick on something healthy. Nuts. fruit, apple. Bananas. Celery sticks. Carrot sticks.”

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY CULTURE

These rugged grooming products were field tested by the military in some of the worst environments on earth

Think back to your poncho liner (or woobie, if that’s what you called it). For many of us, it was our most valuable piece of gear. Why? It kept us warm when it was cold and cool when it was hot. Many a veteran still has their poncho liner or bought one after they got out because they know it’s the best blanket out there — it did the best job under the worst conditions.

When we, the members of the military community, buy stuff, we fall back on if we used that item (or something similar) back in service and base a lot of our purchasing decisions on that.


When you buy work boots, you think of what worked best on all the forced marches, boots and utes runs, and standing around all day. When you buy a utility knife, you think of what worked best when you had to improvise fixing something outside the wire and all you had was the knife on your flack. Anytime you get a watch, belt, cold-weather jacket, backpack, workout gear — the list goes on — a lot of us think of similar items we used in Iraq, Afghanistan, on ship, during a training exercise, or when we were out in the field.

BRAVO SIERRA uses the principle of “agile product development” when it comes to designing their products. This company is founded by leading experts and operators across the consumer products and technology industries — a team of veterans and civilians — and they are using software to build a fast-response, product development platform.

You can, too.

BRAVO SIERRA calls their software, “BATTALION,” and it’s likely the future of consumer culture. They use a research, development, testing and manufacturing model that integrates the tester community throughout each step of the process, while engaging them through design and interaction.

Currently, the program and software allows BRAVO SIERRA to ensure the quality, relevance and performance of their products among their core community. The long-term goal is to constantly iterate product development, so the product you get tomorrow will be an upgrade from the one you purchased today. That’s a lot better than getting ‘military-grade’ products that were only tested in a lab, leaving you wondering which military they were graded for.

We looked at some of BRAVO SIERRA’s products and picked out the ones we think you should have when you’re out in the field, deployed, on ship, or outside the wire. We threw in real feedback from military members and veterans so you can see how well BRAVO SIERRA develops their personal care products.

6 abdominal exercises to help tone your tummy

Antibacterial Body Wipes

Body wipes come in handy when you need a quick shower alternative, need to clean your nether regions, wash your face, scrub your hands, or wipe down anything dirty. We’ve all had the wipes that easily fall apart, make you smell more like ass, or simply don’t do a good job. These wipes are on a different level. They are biodegradable, which makes them ideal for the field. They kill 99.99% of bacteria in 60 seconds and are 4x thicker than baby wipes.

6 abdominal exercises to help tone your tummy

Hair and Body Solid Cleanser

We have all done it while deployed: Taking a Navy shower, where you only have 30 seconds (maybe a minute, if you’re lucky) to lather yourself up as much as possible. BRAVO SIERRA’s Hair and Body Solid Cleanser is perfect for washing every part of your body (including that glorious low-reg you have going on). BRAVO SIERRA doesn’t use traditional harsh cleansing agents that strip your skin. The hydrating formula and coconut-derived cleansing agent allows you to use this product from hair to toe without drying skin, hair, face or scalp, even when you only have 30 seconds.

6 abdominal exercises to help tone your tummy

Hair/Body Wash & Shave

When you are out in the elements, the space in your ruck is invaluable. This is the ultimate space saver — soap, shampoo, and shaving cream in one. 2 out of 3 of the ‘three S’s are covered by this awesome product!

6 abdominal exercises to help tone your tummy

Face Sunscreen SPF 30

It’s happened to most of us — even those of us who tan. You have a bunch of layers — a flak, combat load, Kevlar and sunglasses — on while you spend all day outside the wire, in the turret during a long convoy, or walking on a really long patrol. You get back to your outpost or FOB, take off your gear… and you’re sporting a very clear, very pink outline of where your sunglasses once sat. Sunscreen is key when out and about and BRAVO SIERRA makes sunscreen that is geared toward enduring rugged terrain. It’s lightweight, non-greasy, non-shiny, non-sticky and best of all; fragrance-free.

Taking care of your body is important, whether you are in the roughest of environments or working a 9 to 5. Make sure you use the products that have been tested by, tweaked for, and proven to work for the military.

This article is sponsored by BRAVO SIERRA.

MIGHTY FIT

Crazy similarity between drunkenness and sleep deprivation

There are a lot of jobs in which some level of sleep deprivation is a requirement, but very few in which getting drunk is authorized– let alone encouraged. The military is one of those careers in which working sleep deprived is just another part of the job. As far as your brain is concerned, being sleep deprived or being drunk are basically the same thing.

You may want to think twice about intentionally skipping an opportunity to catch some z’s after you check out some of these crazy studies that show the similarities between a drunk brain and a tired brain.


6 abdominal exercises to help tone your tummy

Gotta get those Zzz’s wherever and whenever.

(Photo by Robert Timmons)

The way the science adds up

Sometimes scientists have all the fun. This first study I want to bring up had two groups; group A got drunk, and group B got sleep deprived.

One of those groups clearly had better luck. Imagine if you volunteered to be a subject in a scientific study and they started pushing drinks on you…That’s way better than getting injected with some mystery substance. Sign me up for that study! On the other hand, being forced to stay up for 20 hours without sleep sounds miserable, especially if you’re just sitting in some lab somewhere.

The study in question compared the drunk people, with a BAC of .08 (the legal driving limit), to the sleepless people who were awake for 19 hours, in a memory test. Both groups performed equally as poorly on the test. End of story. This whole study was put together to prove that being sleep deprived makes you as dumb as getting legally drunk.

6 abdominal exercises to help tone your tummy

Grade “A” napping time…in transit.

(Photo by Staff Sgt. Jordan Castelan)

When it comes to driving

In another study, the following four groups were compared in a driving simulator:

  1. 8 hours of sleep
  2. 4 hours of sleep
  3. 8 hours of sleep and legally drunk
  4. 4 hours of sleep and legally drunk

The sober group that got only four hours of sleep did as poorly as the group that was legally drunk but well-rested–which makes sense considering the results of the above study.

The crazy part of this study though is that the group that had only 4 hours of sleep and was legally drunk did way worse than predicted. It was expected that this group would have about 12 times as many driving errors as the well-rested group.

They had almost 30 times as many errors. That’s more than twice as bad as predicted.

6 abdominal exercises to help tone your tummy

This soldier deserves an award for being able to sleep with an energy drink flowing through his veins.

(Photo by Tech. Sgt. Joshua Garcia)

Being loaded with alcohol and sleep-deprived is pretty common among both service members and college kids, two groups that I clearly remember being a part of. I had NROTC unit PT on Tuesday mornings at 0630 in my senior year of college, then class pretty much all day until about 1700. I would also try to get in an actual training session, since PT was usually some nonsense. Then from 2200 until at least 0100 would be ‘Dollar Drinks’ at the bar I frequented.

By the end of the night, I would be up for 19 hours with at least 19 bucks worth of dollar drinks in my tummy.

Thankfully, I have grown and haven’t had a day and night like that in a while…

6 abdominal exercises to help tone your tummy

Leave it to service members to fall asleep anywhere but in their racks at the end of the day.

(Photo by Lt. Col. John Hall)

Normal sleep deprivation

But all those nights add up. After just ten days with only seven hours of sleep, the brain is as dysfunctional as if you went 24 hours without sleep.

Crazy.

To think that getting just one hour too few of sleep is going to make you dumber is nuts. But that’s what Dr. Matthew Walker has shown in his book Why We Sleep. So it’s pretty obvious that staying up late one night is going to impact your judgment.

You know how if you ask a drunk person if they are okay to drive, they almost always say yes? It’s not totally their fault–their judgment is impacted by the alcohol. They are literally incapable of accurately measuring how impaired they are, because the part of their brain that measures capability is drunk too. Take their keys.

6 abdominal exercises to help tone your tummy

Shhhh he’s restoring some brain function

(1st Lt. Benjamin Haulenbeek)

It’s the same with sleep-deprived people. If you are chronically sleep deprived, the part of your brain that measures capability is also sleep deprived.

So when you’re asked a question like…”Is this the best you could have done?” or “What in the Sam hell were you thinking!?” you may get indignant that your judgment is being questioned. You shouldn’t though; you are actually a lesser version of yourself, even when you miss only a few hours of sleep a couple of days in a row.

The hard part about this whole scenario is that the only way to truly find out what your 100% operating capacity is, is by getting a full 8 hours for at least a week to see how you feel. This is not nearly as simple as telling someone to go sober up.

For more on this topic check out Why We Sleep.
6 abdominal exercises to help tone your tummy
MIGHTY FIT

Why you should never stretch out before a workout

In the military, we wake up at the butt-crack of dawn, join our units to stretch before undergoing an intense training session, and then conduct some cool-down exercises to cap it all off. This is a routine that many troops have performed for decades and will continue long after their service ends. However, after years of performing the same morning ritual, many educated physical trainers are saying we’ve been doing things wrong.


Now, we’re not saying that you’ve been doing those eight-count bodybuilders incorrectly, we’re merely suggesting that there’s a problem with your warm-up routine.

In recent years, fitness experts have discovered that there’s no need to stretch out specific muscles before every workout.

Here’s why:

Traditionally, troops will stand in either a school circle or in a structured formation as they move through a series of synchronized stretching exercises. These exercises focus on loosening up specific muscle groups before they’re put through strain. This might not be the best way to do things.

Stretching out a cold muscle is like pulling apart a frozen rubber band. A muscle that hasn’t been warmed up isn’t very pliable. By stretching that cold muscle, you’re not gaining a whole lot. In fact, you’re risking unneeded pain and injury.

Instead of conducting acute stretches, which focus on specific muscle groups, consider performing dynamic ones, based on the type of workout you’re about to put your body through. Dynamic stretching consists of warming up several muscle groups at once — these include things like side-straddle hops and jumping rope.

Many trainers suggest that you conduct the muscle-specific stretches after your workout, when tendons are most flexible and muscles are pliable, to further tear your muscles in a controlled manner. This kind of stretching will prevent injury down the line and help you build up muscles stronger.

For more great tips, check out the video below.

MIGHTY FIT

Every command in the Navy will soon have a dietician

The Navy announced an initiative to provide registered dietitians to units throughout the fleet in NAVADMIN 160/18, released July 10, 2018.

The joint initiative between the Office of the Chief of Naval Personnel and the Bureau of Medicine and Surgery, authorizes commanders to request dietitians to temporarily join their commands, in order to increase sailors’ knowledge about nutrition and health resources.

This initiative makes registered dietitians available to assume a temporary additional duty (TAD) status to commands, providing education on performance nutrition, healthy eating habits, hydration, and safe dietary supplement use. Bringing registered dietitians directly to the fleet greatly enhances sailor access to nutrition education, which in turn increases medical readiness.


“Before this initiative, sailors had to take time away from work to travel to a medical treatment facility for preventative treatment,” said Navy Nutrition Program Manager Lt. Pamela Gregory. “Now this can be done at the command which will increase productivity and decrease time away from work.”

In their TAD role, registered dietitians will advise command leadership and sailors on the importance and benefits of diet modifications, food selection and food preparation in preventing disease, sustaining health and improving quality of life. They will also be an on-hand asset to the medical department.

6 abdominal exercises to help tone your tummy

(U.S. Navy Photo by MC3 Michael Eduardo Jorge)

“This initiative opens up access for more sailors to registered dietitians who know the most about creating and sustaining energy, rapid recovery for the physical demands and long hours of Navy life,” said Navy Dietetic Specialty Leader Cmdr. Kelly Mokay. “Our goal is to educate Sailors on what makes for a healthier, better balanced diet.”

Registered dietitians will also be available to counsel individuals and groups on the importance of timing meals and snacks, what foods provide the most energy, help with physical recovery, and how nutrition monitoring can optimize sailors’ quality of life. Additionally, they can collaborate with command food service officers and culinary staff on increasing the quality and nutrients of food service, menu development, budgeting, evaluation of food service facilities and developing nutrition programs.

“Having registered dietitians in the fleet is going to create a paradigm shift in the culture of nutrition — shifting from a focus on disease treatment to one of disease prevention, said Bill Moore, director, Navy Physical Readiness Program. “And this initiative provides our sailors access to a resource that allows them to take greater control over their personal health.”

To learn more about nutrition education resources available to you, visit www.nutrition.navy.mil

For more news from Chief of Naval Personnel, visit www.navy.mil/local/cnp/

This article originally appeared on the United States Navy. Follow @USNavy on Twitter.

MIGHTY FIT

10 top fitness YouTubers who are veterans

The arrival of spring signifies a midpoint for many in summer preparation. For New Year Resolutioners, the desire to be in the best shape of their life fades by Valentine’s Day. There are others, however, who have or are near to achieving the body they dreamed of when they set foot in the gym on January 1. The beginning of spring tells them that it’s almost time to break the glass on their new digs.


To those who have fallen off, no worries. There’s still time to make serious strides toward achieving that summer body if you take action sooner rather than later. The following veterans have made it their business to offer information and help the masses as best they can — and the fitness community has responded! These veterans are the top of the top and any of them can get you speeding down the road toward your fitness goals.

Related: How US military veterans are set to dominate the Paralympics

1. Greg Plitt

Greg Plitt was one of the first fitness personalities to break through and cross over into mainstream acceptance. Plitt was one of the most booked and photographed fitness models of his day, even landing a role — well his body did, anyway — in Zack Synder’s adaptation of the graphic novel Watchmen.

He was a U.S. Army Ranger prior to his career in fitness and his videos still inspire. He passed, tragically, at the age of 37.

You can follow Greg’s still active accounts:

Greg’s Instagram

Greg’s YouTube

 

 

6 abdominal exercises to help tone your tummy

2. CT Fletcher

CT Fletcher is a veteran of the U.S. Army and is considered by some as the godfather of the YouTube fitness community. He ushered in a new, brash, high-tempo style of content in the early 2010’s and has gathered a legion of loyal fans since.

Before social media fame and after serving, he was a multi-year champion powerlifter. He holds the strict curl record to this day.

Check out CT’s regularly updated social media:

CT’s Instagram

CT’s YouTube

6 abdominal exercises to help tone your tummy

3. Dave Castro

Castro is a former Navy SEAL who has been instrumental to the widespread popularity of CrossFit. He conjured up and hosted the initial CrossFit games at his family’s ranch and hasn’t let up since, spearheading the growth and marketing that we see everywhere today.

Check out Dave’s social media for the latest and greatest:

Dave’s Instagram

Dave’s YouTube

6 abdominal exercises to help tone your tummy

4. Josh Bridges

A few things about Josh Bridges: He is a former Navy SEAL. Prior to that, he was a collegiate wrestler. Somewhere along the way, he became a CrossFit legend and one of the top-ranked competitors despite being just 5’5″.

Check out Josh’s IG:

Josh’s Instagram

6 abdominal exercises to help tone your tummy

5. Max Philisaire

An Army Veteran who has made his life about fitness, Max “The Body” Philisaire has been an active member of the fitness community for nearly two decades. He is an current and certified personal trainer training everyone from your average joe to some serious A List talent.

Check out Max’s social media:

Max’s IG

Max’s YouTube

6 abdominal exercises to help tone your tummy

6. Rudy Reyes

A former Force Recon Marine, Reyes has found success as a Kung Fu instructor and actor, portraying himself in the HBO series Generation Kill.

A personal friend of We Are The Mighty, we look forward to seeing him demolish the pull-up bar again.

Check out Rudy’s Insta and see what he has going on:

Rudy’s Instagram

6 abdominal exercises to help tone your tummy
Rudy Reyes thinking of ways to make himself — and you — more badass. (Budomate)

 

7. Michael Eckert

Michael Eckert was a U.S. Marine up until 2017 when he separated to pursue his fitness-related dreams. He is the world record holder for most strict-form pull-ups completed in one minute.

Check out Michael’s Instagram

Don’t forget to hit his website too.

 

6 abdominal exercises to help tone your tummy

8. Diamond Ott

An active duty U.S. Army 1st Sgt., Diamond Ott is one the world’s strongest and fittest men. He first garnered attention after some videos of his gym feats made their way to the internet. Ott has since been on multiple magazine covers and his audience and influence continue to grow.

See the shirt’s IG below:

Diamond’s Instagram

6 abdominal exercises to help tone your tummy

9. Charissa Littlejohn

Charissa is an Air Force veteran that separated from service a few years back and has had been on a meteoric rise ever since. Outside of fitness, she is also a business owner and a model.

Check out Charissa’s Instagram and website below:

Charissa’s IG

Charissa’s Business

6 abdominal exercises to help tone your tummy

10. Colin Wayne

U.S. Army veteran and self-made millionaire Colin Wayne has been on multiple international magazine covers, amassed a few million followers and fans across various social media outlets, and built a steel upstart into a multi-million dollar company.

He’ll be just 29 this year.

Peep Colin’s IG and business page below:

Colin’s Instagram

Colin’s Steel Company

6 abdominal exercises to help tone your tummy

Also Read: This athlete left the NFL to serve. Now he wants back in

*Bonus* One to watch: Jaron Mosley

Jaron Mosley is a veteran of the U.S. Air Force, having spent an enlistment as a Security Force member. His videos offer insight and “game,” as he calls it, to get you all the way right in time for summer.

Check out Jaron’s IG and YouTube in time for Spring and Summer:

Jaron’s Instagram

Jaron’s YouTube

6 abdominal exercises to help tone your tummy

MIGHTY FIT

5 types of weight training methods you should never avoid

Typically, when people start working out, they start to notice the results of their hard work within a few short weeks. Muscle and bone density become more apparent and, as a result, personal morale surges.

Fast forward a few months and you’ll notice a dramatic change in your energy and strength levels. This typically motivates exercisers to push through some grueling reps. After all, like they say, “no pain, no gain.”


Fast forward a few more months and you might stop seeing dramatic gains. Improvements aren’t coming in as fast or as noticeably as they once did. Since humans are amazing at adapting, our bodies become accustomed to the hard work and we hit a wall, experiencing what’s known as a “plateau effect.” It’s during these plateaus that most people quit — without results to motivate, it’s easier to stop.

To combat those sh*tty plateaus, trainers introduce new, varied training methods to keep the body unprepared — unable to acclimate — which causes muscles to grow once again. If you’re looking to change up your routine, consider the following methods.

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Supersets

Most gym goers take a break after completing one set — usually to check their social media. Instead, consider introducing a second exercise that focuses on a different muscle group before resting. For example, if you’re doing 12 reps on an EZ-curl bar, knock out 12 triceps extensions prior to your social-media checkup.

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HIIT training

Also known as “high-intensity interval training,” this killer method is a popular way of burning fat and increasing physical endurance. The idea is to maintain a high work-to-rest ratio — between 1:1 and 2:1. For example, to achieve a 1:1 ratio, you’ll exercise hard for a short burst and then rest just as long immediately afterward. A 2:1 ratio means that you’re resting half as long as you’re exercising.

Trainers usually put their clients through dozens of rounds of HIIT training before calling it a day.

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Surfing the rack

Despite the name, this has nothing to do with going to the beach — although you’ll probably want to be seen with your shirt off after a few weeks of this training. Surfing the rack simply means walking up to the free weights and repping with the heaviest load you can manage. Then, after you’ve exhausted yourself, step down in weight and continue to get reps in.

Most trainers recommend you reduce the load by about 20 percent per step.

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Training until failure

Most people never want to fail — which is a good thing. However, “going to failure” in the gym is an epic way to tear your muscles in a controlled environment. Be careful, though — going until failure is tough on your body and can make you nauseous from time to time.

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Drop sets

When working out, many people select a manageable weight, complete 8-to-12 reps, re-rack the weight, and take a break. This is a solid way to build muscle, sure, but it’ll also set you on your way to that progress plateau we talked about earlier.

In a drop set, a person selects a manageable weight, and does reps until failure. Next, they opt for a lower weight and continue on. It’s very similar to surfing the rack, minus the rack itself.

Now, get out there and keep those muscles guessing.

MIGHTY FIT

Fantasy Football After Action Report: Week 4

The Patriots are still good. The Chiefs are still good. If the sky is still blue, then why does it feel like it’s falling? Do any of us have a good team anymore? Jordan Howard just scored 28 points. Odell barely scored 4. Mike from HR is probably winning your league, and he thought the Cubs were in the NFL. Fret not, we help you make sense of this month-deep fever dream in this week’s after action report.


81-yard run for Leonard Fournettepic.twitter.com/2KNuRvQaLs

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Blue chip medal

Leonard Fournette, RB, Jaguars- 225 rushing yards. 7.8 yards per rush. One 81 yard rush. Fournette bounced back BIG time from his lackluster week three performance. The Broncos defense is dilapidated and fading quick, but, as Gardner Minshew continues to develop successfully, teams will be forced to unstack the box, leaving even more room for Fournette to dominate the run game. This could be a renaissance in the nick of time.

Nick Chubb, RB, Browns- Nick Chubb is the real deal. Chubb had three TDs and 164 yards on the ground. In a crowded offense, it seems that Chubb is actually the most reliable of the weapons. OBJ and Landry have flashes of brilliance, but Chubb is always given opportunities to score. He has at least 17 carries and 60 yards in every game so far. Numbers will come.

Cooper Kupp, WR, Rams- Kupp is the go-to pass catcher for the Rams. The myths surrounding his tremendous ACL recovery are true. He is racking up insane YAC, and making athletic moves downfield. He hauled in nine receptions for 121 yards and a touchdown, and seemed to be a favorite over his talented teammate Robert Woods. He’s a borderline WR1 moving forward.

Aaron Rodgers, QB, Packers- RODGUHHZ! The ageless wonder still produces at a prolific clip. He threw for 422 yards and two TDs against an Eagles defense that is no slouch. He’s not afraid to unleash the deep ball, and Adams and Valdez-Scantling are looking more and more lethal every week. Rodgers is still, at age 35, a safe plug-and-play every week.

Vikings fans every time they see Kirk Cousins run out onto the field for another drivepic.twitter.com/EYebk8zbIT

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Loss of rank

Denver D/ST- Denver blew a big-time lead to give Uncle Rico and the Jaguars just enough wiggle room to steal away another win. They’ve given up big point totals in pretty much every week, and cannot force turnovers. All the hubbub around Bradley Chubb and Von Miller hasn’t panned out. Now Chubb is out for the season with a torn ACL, leaving Von Miller vulnerable to double teams and the focus of pass blocking RBs. They’re 0-4, and not even defense streamers should look to them anymore. The no-fly zone is grounded for good.

Josh Gordon, WR, Patriots- Perhaps the most meme’d player in all of fantasy football, Flash Gordon, rolled away the great stone once again this year and re-entered the lineups of risky fantasy managers across the globe. However, that dice roll pick seems to be already rearing its ugly thing. Gordon put up four points, his second sub five-point week on the year. Here’s the thing though: it’s not Gordon’s fault. It really isn’t. The Patriots offense is not what it’s been in years past. Gordon makes plays, but Tom is old, and Gordon simply doesn’t have the opportunity to be an elite WR anymore.

David Montgomery, RB, Bears- If you still have Montgomery, trade him while you can. The Bears have a brutal back end of their schedule, and Montgomery is averaging only seven points a week this year. The young running back is a sincere talent, but it has become adamantly clear that Matt Nagy isn’t willing to give him the lion-share opportunity in an offense that makes paint drying on walls look like the Greatest Show on Turf.

Kirk Cousins, QB, Vikings- At this point, if you own Cousins, you must be playing in a 32 team league. He is surrounded by elite weapons, an incredibly effective run game, and a dominant offensive line, and he can’t seem to get anything going. Something needs to change in Minnesota. The closest thing to a Minneapolis Miracle now would be a decent QB performance.

Falcons were allowing the most fantasy points to opposing QBs entering today… Mariota AJ Brown for 55 yd TD… Titans (+3.5) up early:pic.twitter.com/eMMJpyM53v

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Promotion watch

Wayne Gallman, RB, Giants- Barkley owners rejoice (if you were smart enough to pick up his handcuff upon injury) Gallman posted a two-score, 118-yard performance in a rout of the Redskins. He caught passes out of the backfield and was the lone go-to man in the running game. This promotion is tentative, because it was against the pitiful Redskins (and his seven-week shelf life), but he could be an excellent RB2/Flex for the time being.

Jordan Howard, RB, Eagles- The Eagles finally made use out of the storied ex-Bears running back in week 4. Jordan Howard racked up 28 fantasy points, aided by two red zone touchdowns. However, the best sign moving forward isn’t even his flash of production; it’s his usage over backfield partner Miles Sanders. As hot as everyone was on Miles Sanders coming into the season, Howard outpaced him 33 snaps to 22. Maybe he won’t fade away on your bench after all.

Will Dissly, TE, Seahawks- The Seahawks offense clearly has no problem getting the rock to the tight end; he had a team-high eight targets. He has four touchdowns in three weeks and is their premier red zone target. I think it’s time we promote Dissly. If he is available on your waiver wire, and you don’t have a top five tight end, he may be your guy moving forward.

AJ Brown, WR, Titans- If you told someone this preseason that an Ole Miss rookie would haul in 94 yards and two TDs in week four—you’d have bet good money on that being DK Metcalf. In a surprise twist, Brown has been a much more reliable and electric fantasy option. As Mariota continues to re-discover his rhythm in the Arthur Smith offense, AJ Brown will become more and more viable.

Marcus Peters got destroyed at the end of his pick-six.pic.twitter.com/EiLUkKuLMi

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Badass hit of the week

Donovan Cole Smith, Bucs

An offensive lineman takes the “Badass Hit of the Week” medal for the third time in four weeks. This one’s different, though. This was no stout-legged pancake block. This was 340 pounds of MAC truck flying full speed for a tackle. Although it shouldn’t be considered a tackle. No, this is something more. Something devastating. This was an assassination. Marcus Peters still scored and sealed the game, but this Monday morning, he was still feeling Donovan Cole Smith. Fine probably incoming…

MIGHTY FIT

Marine Corps veteran holds a plank for 8+ hours to break a world record

Marine veteran George Hood held a record-breaking abdominal plank for more than five hours while also raising money for a veterans’ charity in 2015. Then, in 2020, he shattered his own best by several hours, holding it for an insane 8 hours, 15 minutes and 15 seconds. 


In 2015, the then-57-year-old held the plank position for five hours, 15 minutes, and 15 seconds to break the Guinness World Record previously set by Mao Weidong of Beijing, China, in September 2014 at four hours and 26 minutes. Hood, who is also a fitness instructor, dubbed his achievement “The People’s Plank,” which doubled as a fundraiser for the Semper Fi Fund for injured service members, according to CBS News

“There are injured Marines that come back from the fight, who have suffered life-altering injuries and the discomfort that I feel right now pales in comparison to that which they feel,” Hood told NBC while in mid-plank position. “They’re my heroes, they really are, every one of them.”

Watch Hood during his record-breaking plank on YouTube: 

 

NOW: Everyone should see these powerful images of wounded vets

OR: 5 problems infantry Marines will understand

MIGHTY FIT

49ers star gives Super Bowl tickets to Gold Star family

San Francisco 49ers super star tight end George Kittle announced on Twitter that he gave two tickets to attend Super Bowl LIV to the family of fallen Army Sergeant Martin “Mick” LaMar.


6 abdominal exercises to help tone your tummy

https://twitter.com/gkittle46/status/1220397761352200192?s=21

According to the Associated Press, LaMar joined the Marines and served for four years after graduating high school in 1986. Following a decade of working as an electrician and with an armored truck company, LaMar joined the Army in 2007 despite relatives’ efforts to talk him out of the decision. His brother-in-law Gilbert Alvarado told the Sacramento (Calif.) Bee that LaMar “wanted to go back.”

“He wanted to fight for his country,” Alvarado said.

According to Military Times, LaMar was assigned to 1st Squadron, 9th Cavalry Regiment, 4th Brigade Combat Team, 1st Cavalry Division, Fort Hood, Texas and died Jan. 15, 2011 in Mosul of wounds sustained when an Iraqi soldier from the unit with which he was training shot him with small-arms fire. Also killed was Sgt. Michael P. Bartley.

LaMar was a “great guy with a big heart” who loved his family, according to his brother-in-law, LaMar died on his wedding anniversary. His next leave was set to start Jan. 30, 2011, and he would have seen his three-month-old daughter for the first time then.

Kittle donated the two tickets to LaMar’s wife, Josephine, who will be bringing her and Mick’s son to the game against the Kansas City Chiefs on Feb. 2 in Miami.

“The work I do with the USAA and the TAPS organization is something I really have kind of fallen in love with,” Kittle said (via the Sacramento Bee). “I have a lot of family in the military, so it’s something that I just respect, and the sacrifice that they give is the ultimate sacrifice. So if I can ever give back and make a family’s day or just make them smile a little bit, then I’ve just done a little part in their lives.”

The Salute to Service’s mission is to be a year-round effort to Honor, Empower and Connect our nation’s service members, veterans and their families. It is grounded in deep partnerships with nonprofits and organizations that support the military community in the United States and across the world. In partnership with USAA, the NFL expands Salute to Service off the field to honor and recognize our military by bringing players and team personnel to military bases, hosting thousands of service members at NFL games and events, and enlisting NFL fans to show military appreciation. Learn more about the Salute to Service and their NFL experience at Super Bowl LIV, here.

MIGHTY FIT

4 ways to make ‘planking’ easier

Working out your core is one of the toughest and most painful parts of any exercise routine. Putting strain on your torso and getting that unique, deep burn isn’t a very appealing prospect to most people — they’d rather be making gains in their arms or chest.


Planking primarily targets your core muscles, like the hip abductors, pelvic floor, lower back, and lower chest. During a plank, all of these structures must work in concert to hold up the body’s weight, strengthening the entire group with a single exercise. Although most people only hold the position for between 30 and 60 seconds, this brief moment can feel like a freakin’ eternity.

To help all you hopefuls looking to strengthen your core, we’ve come up with a few proven remedies to get your mind off the anguish. Use these tips to hold a plank for long periods of time, build core strength, and, most importantly, get those abs to pop out.

Also Read: 5 workout machines you should skip while at the gym

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Control your breathing

As you hold a plank, your body will tire out. Your torso will let your brain know it’s getting sore via pain receptors. Although it’s wise to listen to your body, at times like these, it’s better to distract yourself from every little message sent to the brain. A great way to do this is by focusing on your breathing.

Breathing deeply relaxes your body and blocks out distracting thoughts like, “when the hell will this exercise be over?” The next time you decide to shoot for a 45-to-60-second plank, inhale in on a 4-count and exhale for just as long. After just fifteen inhales and exhales, you’ll be at the 1-minute mark.

Easy, right?

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Watch a motivational YouTube clip

Working out is meant to break you down physically. It takes mental strength to push through discomfort. That’s exactly why so many people hire trainers — for outside motivation that pushes them through those last, crucial minutes of intense training.

If you don’t want to shell out cash for a trainer, there are other ways to find the motivation to get into tip-top shape. Many people watch cool motivational YouTube clips to distract the mind and block out the physical pain. Via that smartphone you keep in your pocket at all times, you can quickly view a “moto” clip (like the one below) to get you through those final seconds of your plank.

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Conduct an intra-modification

As with any other exercise, there are many variations of planks, each designed to focus on the various muscles that make up your core. You can use this information to your abdominal advantage. If you start out in a four-point plank and fatigue sets in, modify the exercise and move into a side plank.

The idea is to build up your strength gradually — go until you can’t.

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Recite a music verse in your head

Everyone likes music. There’s no doubt that you’ve memorized a few verses during all those hours you’ve logged listening to the radio. So, as you set out to challenge your body via planking, start reciting a 45-to-60-second song verse in your head — not out loud — to get you through the tough, physical static hold.

Your abs will thank you later.

MIGHTY FIT

Processed foods aren’t evil, your brain is just dumb

Everyone other than the likes of the Nabisco executive board agrees that processed foods are bad for you. But why exactly are they pinned as the food version of Lucifer by modern popular health gurus?

Do they cause disease?

Do they have mind control chemicals in them?

Or,

Are they simply a misunderstood solution to a problem we no longer have as a society?


6 abdominal exercises to help tone your tummy

Yes MREs are processed… Did I even need to point that out?

(Photo by Airman 1st Class Erick Requadt)

Why are our brains dumb?

We are mentally weak when it comes to unnaturally delicious foods.

Think about it in this context:

In Ye Olde Cave Man Days, food tasted terrible.

Fruit and veggies were fibrous and bitter, and animals were fast and difficult to catch.

Whenever they were caught, they were lean and not that delicious; they were, after all, eating the same fibrous foods as our ancestors.

If a food was delicious, it was a sign that it was calorie-dense, because it was loaded with either lots of fat or sugar. That food was devoured quickly, because it would provide much more energy than the foods on the typical menu.

6 abdominal exercises to help tone your tummy

If you’re gonna eat it, at least get it in your mouth!

(Photo by Luísa Schetinger on Unsplash)

Processed food isn’t the devil. Eating too much is.

Some research suggests that processed foods cause obesity, hypertension, high blood pressure, and cancer. But the poison probably isn’t the food itself. It’s the dose.

Too many processed foods lead to the above issues because it’s so easy to overeat them.

For instance: in order to get the same number of calories as a 16 ounce package of Oreos, you would need to eat roughly 250 ounces of broccoli. That’s over 15 pounds of broccoli! I’m pretty sure that’s physically impossible.

We usually only fill our gas tanks to the amount they can hold. What if instead of stopping there, I popped the hood of my car and sprayed gas all over the engine and other vehicular unmentionables? What if I then opened the driver’s side door and shot some gas into the passenger compartment of the car?

6 abdominal exercises to help tone your tummy

She is not going to have a happy tummy after that meal.

(Photo by frankie cordoba on Unsplash)

Do you think that there may be some negative side effects of over-fueling my vehicle in this way? Might my car develop type 2 car diabetes?

This is exactly what we do to our cells when we over-eat consistently. Our mitochondria (cellular engines) can no longer hold all of the energy inputs from the food we eat, just like the gas tank couldn’t hold any more fuel. Our mitochondria overflow and fuel spills out everywhere.

This is how we get fat and sick. This is also how you cause irreparable damage to the interior of your car.

Certain foods may be more prone to this phenomenon, like ultra-processed hyper-palatable foods. It is, in theory, possible with any food though.

6 abdominal exercises to help tone your tummy

There were no trees growing donuts 15,000 years ago…

(Photo by Lidya Nada on Unsplash)

Food doesn’t just taste better now, it’s prettier too

Some reports say up to 60% of national caloric intake is ultra-processed.

It’s a no brainer as to why we are the fattest humans to ever inhabit planet earth.

Most ultra-processed foods are designed to taste amazing so that we want more of them.

Fat + Sugar + Salt + Attractive Colors + The Perfect Shape = Hyper-palatable Impossible To Resist Foods.

That math adds up to constant overeating which has led to the multiple health epidemics we are experiencing today.

In the wake of food industrialization after WWII, we realized that we can make more food, faster, and better tasting than ever before. Who would say no to that?

6 abdominal exercises to help tone your tummy

Don’t do it! You have so much to live for!

(Photo by Ethan Sexton on Unsplash)

Blinded by dollar signs, food companies raced to make the best tasting foods they could, profiting off of its addictiveness. In fact, it has similar effects on our gray matter as opioids.

Here we are more than 60 years after this process started trying to clean up the mess. We easily overeat hyper-palatable foods, and our bodies try to hide the extra energy, but there is nowhere reasonable for it to go in a timely manner. This causes our health to take a dive.

What initially started as a way to ensure people never starve like they did during the Great Depression turned out to be profitable. So profitable that the health of the nation became a secondary concern of food companies. They became slaves to the bottom line.

Food companies became so good at convincing our dumb caveman brains to buy their products that we are now experiencing a great depression of a whole different degree. A great Individual depression when we look at our naked bodies in the mirror.

6 abdominal exercises to help tone your tummy
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