Ladies and gentlemen, for years, we’ve noticed an ongoing problem that occurs when certain people at the gym are looking for a little extra attention. After completing just a few repetitions of a weighted exercise, gym-goers develop horrible douchebag diseases that, over time, become harder to reverse.
If you know anyone who suffers from these or similar ailments, please contact a gym professional for immediate treatment.
ILS, or Invisible Lat Syndrome
This severe ailment is considered by many to be one of the worst physical deformities of all time. If you’ve ever seen an average guy walk around the gym looking like he’s got invisible braces holding up his arms, then you’re probably witnessing a terrible case of “invisible lat syndrome.”
Don’t despair. Due to recent scientific breakthroughs, there is a cure. It takes several back workouts and lots of clean protein to treat this heartbreaking disease.
You know those people who grunt and scream thinking that it’ll make them stronger? Well, it’s not their fault. They could have contracted “loud gruntilitis” without knowing it.
Unfortunately, the only way to combat this illness is by not being a complete douche and seeking attention, according to gym scientists.
When people go to the gym, they typically want to mind their own business, get a solid workout, and move on with their day. However, it’s possible that other gym-goers have a secondary agenda, and that’s to sell you a product without the gym’s permission.
These awful salesmen will bother the hell out you and, over time, they’ll constantly check in to see if you’ve changed your mind about purchasing their “great-tasting supplements.” It’s a horrible affliction.
Those who suffer from “non-wipeth the benchitis” fail to clean their sweat from benches after they’ve used them. These nasty beasts want to spread their bodily fluids all over the place, especially on the gym equipment once they’re finished with a machine.
If you’ve got this disease, you’re in luck, because we’ve embedded the cure. Below is a simple video tutorial on how to clean machines after you’ve completed your workout.
Now, frequent gym-goers respect the other patrons who don’t treat the gym like an imaginary weightlifting competition. However, some people still try to show off with the weights by dropping them on the floor after a rep, causing a loud bang.
Those who do this have contracted “dropeth-the-loadeth,” also known as Egoitis. It’s caused by a lifetime of trying to hide some kind of inadequacy and might lead to injury down the line.
“I don’t have time” is the number one phrase that I hear from people when we discuss their health lifestyle. One thing I’ve never had was a bunch of extra time on my hands. Most of my extreme time management started at the U.S. Air Force Academy, where wasted moments can result in some bad situations. During medical school, and currently, as I resident, I continually find ways to get more done in a limited amount of time. Most of this I attribute to desire and discipline, but the other piece is planning.
I’ve summarized 5 things I’ve incorporated into my busy schedule that I think have contributed a huge amount to my health and fitness goals.
1. Keep water easily accessible
You can store water bottles in the trunk of your car for quick, easy access. You can also carry a plastic or glass water bottle. Carrying a large amount of water at one time not only limits the number of times you have to grab another bottle or refill, but it’s also psychological and continually reminds you to drink up. I’ve used a one liter Nalgene bottle since college. It’s not too small but also professional enough to carry around to meetings and around patients, if need be. It’s my habit to refill it 3 times in a day – that way I drink about 1 gallon a day without overthinking it.
2. Keep convenient protein sources on hand
The hardest macronutrient to access quickly is usually protein. It’s quite easy to grab carbohydrate and fat sources, but protein can be difficult to find and pricey. One way to avoid this issue is to keep high protein sources at work or in your car. Some sources I recommend are protein powder (keep it in the huge container and keep a protein shaker nearby it), protein bars (by the box), or tuna in the pre-drained packs (by the box). I’m up walking around a lot so I stuff one of these in my white coat so I’m never without food when things get hectic.
3. If traveling, plan to stay near a gym
If going out of town on business, and you have the opportunity to choose where you’ll be staying, scout out the gym options beforehand. If you are going to stay in a hotel, find out if the hotel has a gym that’s adequate for your workouts. If not, then do a quick internet search on gyms nearby and find out if you can do a day pass. For military members, with ID card, they will typically cut you a break on paying a fee. If there are no gyms nearby, don’t give up. Opt for the bodyweight exercises right there in your room.
4. Incorporate active breaks into your routine
If working at a desk, get up and move as often as possible. If the building has an elevator, choose the stairs most of the time. If staying in a hotel, choose a room on an upper floor and use the stairs. You can also use small weights and bands at work when taking breaks. My co-workers and I use a push-up count system for various events that occur at work, so it’s a fun way of incorporating fitness into our daily workload.
5. Prep meals ahead of time
This one takes a little more time but is the major key to success if you can make it happen. Choose one or two days out of the week to cook all your food for the week. The best day might be when you go to the grocery store. Right after your grocery run, start up your stove. The key is to be creative with the way you cook different items so many things can cook at the same time (i.e. what can go in the oven while the stove top is busy?). If your budget allows, buy certain things pre-cooked. If you like certain vegetables, then stick with those. Once all the foods are cooked up, separate them into separate meal containers and store in the fridge. As each day comes grab what you need and stick it in a ready-to-go meal container (like the ones from Isolator Fitness).
Simone is an Air Force Academy graduate, doctor, and fitness model. You can contact/follow her here: email:firstname.lastname@example.org, Instagram: @simonemaybin, Snapchat: @simoneyroney, Facebook: Simone Maybin, or Twitter: @simonemaybin.
Maybe you have a uniform inspection coming up. Maybe you have a hot date. Maybe you want to start your own manscaping Youtube channel.
I’m not here to judge… You wanna look good with your shirt off; I get it. After all, it is one of the main motivations I approve of for working out, along with:
Dominate a fight
Live forever, and
It’s actually a lot easier to lose fat than the internet wants you to believe. Just eat at a calorie deficit and train HIIT a couple of times a week. All you need to get your gym-time fat-shred going is here!
The ultimate HIIT workout… buddy team rushes. “I’m up. They see me. I’m down.”
(U.S. Marine Corps photo by Lance Cpl. Nathaniel Q. Hamilton)
What HIIT is
HIIT (not to be confused with HITT), as I’ve written before, is a training method designed to burn fat. It’s pretty good for what it is designed to do. It’s my go-to method with clients to help them burn a little extra fat off their frames faster.
HIIT doesn’t build muscle and traditionally doesn’t include weights at all, although there are some people who tout its benefit with weights as well.
To me, that’s missing the point. HIIT means High Intensity: it’s right there in the name. That means it should be a ball-buster, where you’re pushing at over 80% of your physical capacity.
The general rule of thumb for HIIT workouts is that you conduct an exercise, like sprints or side-straddle hops, for 10-30 seconds, then you take a break and repeat over and over for about 20-30 minutes.
Choose simple repetitive movements like battle ropes for your HIIT workouts.
(U.S. Air Force photo by Staff Sgt. Ross A. Whitley)
How it helps with fat loss
HIIT workouts have the ability to deplete our immediate energy sources, such as blood sugar and muscle and liver glycogen. Once that is depleted, our bodies have to start pulling energy from other sources.
That point is usually where you are no longer able to push past 80% effort. You hit a wall. When you get to this wall, continuing to work will force your body to start pulling energy from your muscles and lean body mass (because you are putting in so much effort you are in an anaerobic state, and fat can’t efficiently fuel exercise when you’re in an anaerobic state).
Mobilizing fat for energy requires oxygen. When you are exercising and putting out past 80% effort, you are in an anaerobic state (making energy without the help of oxygen). When you then slow down after putting in that effort, your body comes back into an aerobic state (making energy with the help of oxygen). This is when the fat stores burn.
This is the reason the rest periods are so long in a HIIT workout, to get you back down into an aerobic state. The majority of the fat you burn during HIIT is actually a result of burning out your immediate energy sources so that post-workout, your body (in an aerobic state) has no choice but to burn your fat stores for energy.
Row, row, row your boat…straight to fat-loss city.
(U.S. Air Force photo by Charles Haymond)
Why you shouldn’t do it every day of the week
HIIT is physically difficult. It makes you sore, it takes time to recover from, and its fat-burning effects last for up to 48 hours. Let’s pull these apart.
When you “put out,” you naturally get sore. If you are overly sore, your next workout will not be as effective as it could have been had you waited. Whether it’s due to physical reasons or mental reasons, you put out less when sore.
Recovery from a proper HIIT workout could take up to 2 days. Proper recovery ensures that you reap all the benefits from the workout.
The Excess Post-Exercise Oxygen Consumption Effect (EPOC for short) is one of the beneficial effects of a hard HIIT workout. Your metabolic rate (the number of calories you burn,) gets elevated for up to 48 hours after a HIIT workout. Because of this, you don’t need to do the workout more than a couple of times a week.
[instagram https://www.instagram.com/p/BjzcNion5Qq/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Here’s how to do a HIIT workout properly. . A lot of people do “HIIT” but they don’t understand the purpose. It’s to to boost your output…”
HIIT workouts are often made super confusing by trainers; it’s actually quite simple.
Choose 2-3 days a week MAX that have at least 48 hours between them.
Choose simple movements that you can repeatedly do efficiently even when tired. Things like stationary bike sprints, rower sprints, running sprints, or simple bodyweight movements. The more complicated the exercise, the less likely you will be able to push past that 80% threshold.
Choose an interval time or distance. If you choose a distance, pick something that will take you no more than 2 minutes to complete. Past 2 minutes of work usually results in dropping below that magic 80% threshold.
Yeah, you can do burpees for a HIIT workout…only if you can keep pace the whole workout! No sandbagging!
(U.S. Marine Corps photo by Lance Cpl. Christine Phelps)
Rest long enough for your heart rate to drop below 60% of your max heart rate if you have a heart rate monitor. Otherwise, rest for 2-3 times as long as your exercise took. For example, you should rest for about 3 minutes for a sprint that took 1 minute.
Choose a number of intervals that will take you about 20-30 minutes to complete in total. Or, if you’re new to this, stop when your performance drops significantly from your first effort. For example: if your first effort took 80 seconds to run 400m, but your 5th effort took 160 seconds, then it’s time to stop. You are clearly depleted of immediate energy and are now tapping into your muscle protein.
MIGHTY FIT is making big moves to put out content that you not only want to read but also want to live. Take 2 minutes and let us know here what you’d like to see from MIGHTY FIT.
I’m not surprised; I’m actually just interested in the fact that the standing power throw is proving to be quite difficult for some soldiers. It makes sense, really. Service members haven’t ever been asked to be explosive before.
The U.S. military used to want members that rivaled its speed and ability to move and make change…But a new day has dawned, and with it, a new type of hero is being called on. The kind of hero that doesn’t slip a disc every time they get up too fast from their office chair.
Explosive power is important, especially for combat-ready troops. Let’s see how the standing power throw is doing at measuring power and how you should actually train for it.
ACFT Prep: Power Cleans for the Standing Power Throw
What is the standing power throw and why is it useful?
The SPT measures how much explosive power you have.
The new ACFT is designed to test 6 different aspects of fitness:
Power- Power Throw
Anaerobic conditioning- Sprint Drag Carry
Upper Body Muscular Endurance- Hand Release Push-ups
Core Control- Leg Tucks (For my caveat on the effectiveness of this choice, check this out.)
Aerobic conditioning- 2-mile run
Power is a legitimate fitness variable that should be tested, especially considering that there’s a ton of actions that Soldiers perform that take quick, explosive bursts of strength… like shoulder throwing an E-2 to the ground for bad mouthin’ the ACFT.
I’ll even double down on power training being important since the majority of back, hip, and neck injuries I saw while on active duty almost always included a crusty 35+ service member doing some dumb quick twisting jerking maneuver. You know who you are.
Add a full combat load to the ACFT then you’ll get a real eyeopening experience.
(U.S. Army photo by Spc. Matthew J. Marcellus)
How to train for the standing power throw
Train for power.
Training for power roughly translates to: incrementally loading an explosive movement in order to translate strength gains into power.
The key above is the incremental loading part. You can’t develop more power by using submaximal loads. ESPECIALLY when you only have two attempts at the standing power throw. Power Jumps and Tuck Jumps can only be effective at making you more powerful if you are some way able to increase your first two jumps. After that point, especially for purposes of the test, you’re training your muscular power endurance (if that’s even a thing…I think that’s just cardio).
The same is true of a long HIIT workout. A HIIT workout by definition requires you to be putting out at greater than 90% of your Heart Rate Max. If you’re no longer putting out at that level of intensity, you’re essentially just doing Medium Intensity Steady State (MISS) with weights. A REAL HIIT workout lasts 20 minutes, maybe 30 minutes if you’re an elite athlete.
In order to throw further, you need to do three things.
Translate that strength to power
Perfect your form
Lucky for you, I have an exercise that will help you with two of these, and in conjunction with training for the deadlift, you’ll have all three covered.
The power clean is the superior clean variation for the purposes of the ACFT. I’ll even make the argument that it beats out the snatch because there is a minimum drop of the hips in the power clean. All the Olympic lifts and their clean variations involve ‘getting under’ the weight so that you don’t have to pull the weight off the ground as high.
The power clean, on the other hand, has you only dropping the hips to roughly the quarter squat position. It has the longest pull, from the floor to the collarbone, of the lifts. That’s why it’s named the power clean. It requires the most amount of power to get the weight up.
For all his faults, I think Mark Rippetoe correctly categorized the power clean in his book Starting Strength when he said this of the power clean:
“The power clean by training the athlete’s ability to move heavy weight quickly, is the glue that cements the strength training program to sports performance”
Beyond Triple Extension : The Underlying Benefits of “Olympic” Weightlifting
The form of the standing power throw has a very striking similarity to the pull used in the power clean. They both make use of ‘triple extension,’ which, if performed efficiently, will allow you to transfer the most amount of your power through the ball and barbell to allow you to exhibit the most power possible.
Triple extension is when the ankles, knees, and hips are completely extended. It’s a complete transfer of all your power into the implement in hand.
It’s a skill. It’s not something that you’ll be able to do perfectly the first time, especially if you have a significant amount of weight on the barbell or if your nerves are really tweakin’ during the test.
The power clean trains nearly the entire movement for the standing power throw. The only part it misses is extending your arms overhead and releasing the ball. Lucky for you, that’s the easy part, the arms will follow the chain of kinetic energy traveling upward that started at your feet.
You still need to train actually throwing the ball, though.
When we first enter the gym, we’re usually greeted by a vast inventory of supplies and supplements, all up for sale. After all, gyms are businesses, and if they want to keep their doors open, they need to find many sources of revenue.
Sure, every once in a while, you might find yourself in a bind and have to buy a product or two from their shelves, like a pre-game drink or some amino acids, but these products can be fairly expensive and it’s a known fact that enlisted troops don’t make a whole lot of cash. Pinching pennies where you can will improve your financial situation in the long haul.
If you’re looking to save more than just a few pennies, make sure to keep the following list of things in your gym bag so you’re not forced to overpay for them later.
Gyms make some money on your membership, but they also earn cash by selling you pre-made protein drinks. These tasty, high-protein drinks can cost you anywhere between to — which might not seem too costly at the time, but here’s some quick math for you:
You typically enjoy a drink after every workout. If you hit the gym at least four times a week, that tallies around to per month. Now, if you were to buy a 74-serving jug of protein for , that’s only 81 cents per scoop. At one scoop per drink, for the same number of drinks, you’re looking at .96 — just sayin’.
Weight belts support your back, protecting your spine as you lift. It’s a gym-bag essential because once you slip a disc in your vertebrae, the doctor bills will skyrocket as you embark on your road to recovery.
Invest in a weight belt now and save thousands in potential medical expenses later.
Most gyms do their best to keep clean. Unfortunately, despite all the hard work the cleaning staff puts into maintaining a sanitary gym, they rarely clean the fibers of the extension ropes attached to cable machines. This means that by using a cable, you’re coming in contact with nasty bacteria, which could lead to contracting an infection.
To make matters worse, gym-goers often use their hands to wipe the sweat from their faces. If you’ve been touching a germ-infested rope and then smear your hands across your face, you run the risk of catching a bad cold. Buying an extension rope and storing it in your gym bag will help you limit your exposure to germs, keeping you healthier and saving you money on visits to the doctor.
Walk into any gym and you’ll probably find an assortment of energy bars for sale. While the price of the individual bars will vary based on their nutritional values, you’ll always save money if you purchase them in bulk. Buy some at a health food store and pack one in your gym bag. Just as with protein powder, the savings add up over time.
What’s the difference between a weight belt and a dip belt?
That’s simple. A weight belt is used to protect the lower back from an injury while this specialized belt is worn to add weight to your workout at the dip or pull-up station.
Some gyms provide this easy-to-use piece of equipment, but, like anything, the chains and buckles can break over time. If you’re using a gym-owned dip belt and it finally reaches its breaking point, you’ll end up paying the full retail price to replace the item. It’s cheaper if you bring your own.
Like they say, “you break it, you buy it.”
An extra pair of clean gym pants or shorts
You’re probably wondering, “how the hell does bringing an extra pair of pants save me money?” Well, the ugly truth of the matter is that when we lift heavy weights, we put a lot of strain on our lower bowels. In fact, the added pressure is usually more powerful than the strain you put on yourself while using the bathroom.
Experiencing a suddenly bowel movement while lifting happens more often than you’d think. Keeping an extra pair of shorts or pants in your gym bag will save you some money — otherwise, you’ll need to purchase one at the gym at a premium price.
After I fractured a vertebra in Iraq, I took up swimming instead of running because it was easier on my spine as I grew older. It has become an integral part of my daily routine. I also like having a beard, but as I swam, my facial hair became super dry and ragged. I went from having a nice thick, black beard to a Brillo pad pretty fast.
One day, I was on the phone with a potential client who sold beard care products. I mentioned what the pool did to my beard and that regular shampoo wasn’t helping. He said, “Dude, if all you want is to not have neck dandruff, use shampoo. If you want to have a full, robust beard, use actual beard products”.
Like many of us, I initially balked. From my days of hardcore PT in the Marines, to the lackadaisical faux workouts post EAS, to the insane post-divorce shred sessions, to my current let’s-just-do-something-to-keep-active routine, I didn’t think twice about how my workouts affected my skin, beard, and body — until I had a steel-scouring pad growing from my face. But after trying different products, I have seen a difference. I am now a firm believer. Using the right personal care products is just as important as the workouts you do.
With BRAVO SIERRA, you know you will get quality care regardless of how intense your workout is.
It’s part of their business practice. This personal care company, founded by a team of veterans and some patriotic civilians, uses feedback from men serving in the military to create and finely tune products that really go the extra mile to make you look and feel good.
It’s in their mission statement. “BRAVO SIERRA believes in agile physical product development to ensure consumers get better products, faster. We believe the human body is the most important system, and that democratizing product development will be the future of taking ownership of our health and wellness.”
Here are some of their products and how they are a cut above what you use post-workout.
Hair & Body Solid Cleanser
Lots of soaps use sulfates and silicone in their composition. They smell good, but don’t clean your pores, skin, or hair as well as they should. Also why do you want to douse yourself in chemicals?
BRAVO SIERRA doesn’t use the traditional harsh cleansing agent that strips your skin. Their hydrating formula and coconut-derived cleansing agent allows you to use this product from hair to toe without drying out your skin, hair, face or scalp.
Yup, I watched American Psycho back in the day, saw Patrick Bateman’s routine and thought, “Nope! Not me.” And yet here I am telling you that you need to moisturize your face. All that sweat from the gym, the chemicals from the pool, the sun when you run or bike outside… it takes a toll. This non-greasy option uses blue algae and apple fruit extract for all-day hydration. It also has aloe vera so you can use it as an aftershave.
Shaving can get tedious when you have a 9 to 5 but it really sucks when you are in the military and have to shave literally anywhere. I still get irked when I think about being made to shave using old razors and cold water every day when I was out in the middle of the Syrian Desert. Well, BRAVO SIERRA made a shaving cream with that in mind. Its foam-to-cream texture prevents irritation on sensitive skin. It’s engineered with the first environmentally friendly, non-flammable propellant, making it ideal for your travel pack.
Antibacterial Body Wipes
Can’t shower right away after working out? Given the current situation with the virus, you might be looking to avoid the gym showers altogether! Have to run into the store on the way home after the gym? These wipes are the ultimate on-the-go solution for when you have to clean up when you can’t clean up.
Infused with aloe vera, ginseng and blue algae, these wipes will have you feeling refreshed and smelling like an adult — instead of a baby. They kill 99.99% of bacteria in 60 seconds, are 4x thicker than baby wipes, and are biodegradable.
You don’t want to be told “you stink” like poor Slider from Top Gun. If you aren’t breaking a sweat, you aren’t working out. And if you are breaking a sweat, then you really should be bringing deodorant with you. BRAVO SIERRA’s deodorant is aluminum- and baking soda-free. It’s long lasting against odors and provides excellent sweat protection. As an added bonus, it’s stain free.
BRAVO SIERRA also lets you combine these products into awesome kits so you can bundle according to your needs. There is a starter set, an active set, a barber set, and a hygiene-ready set or you can just build your own!
Working out is fun. Working out hard is even more fun. But maintaining your health also is important on the outside as well. Skin and hair care go a long way and BRAVO SIERRA has the best products to get you there.
That’s the real weight problem we presently have in our military and in our country. We can lose weight, but in the world, only less than 1% of those people are able to successfully keep the weight from coming back. It’s a problem because we’re confused as to why everything we have tried in the past and everything that is currently available as tools to help us lose weight isn’t working.
Think about it. No one goes on a diet just so they can gain the weight back. When you start a diet, you imagine how you’ll feel once you reach your goal. But then what? What about life after the diet? That question is what we’ll answer in this two-part article.
What You Do Know: Fitness & Weight Loss Basics
When embarking on true transformation – not just relying on more motivation or ingesting more information – it’s important to revisit the basics and separate the facts from opinions.
Whether you’re new at working out or dieting or not, there are some fitness basics that are easy to understand and apply. And fortunately for you, if you’re a member of the Armed Forces, then exercise and good nutrition are standard issue. Unfortunately, the standard is growing too large and getting stretched to the point where there are legitimate health concerns, such as high blood pressure, chronic stress, eating disorders, and post-traumatic stress even in those who haven’t been in traditional combat.
We’ve seen warning signs for years, and as hard as the military tries to help improve the quality of life and opportunities to increase our chances of living as well-balanced a life as possible as a military member, the results aren’t sticking. In the Army, for example, we see that “[the] bad news is that the typical lifestyle of Soldiers puts them at a higher risk for hypertension and heart disease. Too often, Soldiers cope with the stress of Army life by smoking, drinking and eating unhealthy,” according to an article from Army.mil in 2011. “The good news is though, with lifestyle changes and/or medication, you can reduce your risk.”
Weight Loss is Easy
Weight loss is just being in a caloric deficit for a long enough period of time to change the shape and weight of your body. The reason why losing weight is so desirable for so many is because, honestly, you feel better in addition to looking better. You’re more fit, slimmer, in less joint pain, and have an easier time walking or going up and down the rungs on a shipboard ladder, which is typically only six feet of steps at a time, less than you’d find in a standard house.
The human body is complex but also simple. It likes to be at a normal weight where there is just enough fat, like Goldilocks’s bowl of porridge – the body likes feeling “just right.” If you carry more fat than your body prefers, then it will let you know by sending you signals like joint discomfort, maybe heat rashes, low back pain, tightness in your muscles, etc. Have you noticed how these symptoms either decrease or completely go away when you start losing weight?
You don’t just feel better because of the food or supplements you’re now taking – your body naturally feels better when it doesn’t have to spend so much effort and energy at maintaining as much weight as it was. You got yourself closer to feeling “right.”
Conversely, the human body doesn’t like being too low in weight. It will let you know with fatigue, hormones not performing optimally, and slowing down your physical movements in order to preserve energy.
The human body was designed to move and to eat, but we are living at the extremes of too much movement or too much food, or not enough movement or not enough food. We’re using as many externals things as we can to help us feel “normal.” But the more we rely on the latest fad diet, the latest supplements, the latest technology (clamping our stomachs down), the less normal and more disconnected we feel from our natural weight and state of being.
Losing weight is easy because there are so many ways to lose weight. Interestingly, all diets share the same secret but in their own different flavors: you lose weight because they put you in a caloric deficit. That’s how weight loss works in any diet.
DEFICIT PER DIET
Ketogenic: removed an entire food group (carbs).
Paleo: removed an entire food group (processed food).
Whole30: removed processed foods and more, including grains, legumes, sugar, dairy, and junk food (basically the same as Paleo but a little more restrictive).
Weight Watchers: created smaller portions, which is a caloric deficit.
Mediterranean Diet: low on red meats and processed food (steak and donuts pack more calories per volume than fish and grains do).
Low Carb: lowered processed carbs. You still eat tons of carbs on this diet, but those carbs come in the form of spinach, carrots, apples, etc (all vegetables and fruits are carbs).
The reasons these diets don’t work is because:
1.) You can still gain weight or stall your weight loss if you eat too much of the food within that diet, and,
2.) When the diet is over, if you go back to eating the way you were before, then you start getting back your former body.
Here’s the thing…
It’s not the food or the diet that is the reason for the weight regain. In Part 2, the actual reason will become crystal clear.
The Commander-in-Chief will allow military academy athletes who excel on the field to go pro before they have to repay their service on the battlefields, according to a May 6, 2019 statement President Trump made from the White House Rose Garden. Trump was hosting the West Point Black Knights football team at the time.
“I’m going to look at doing a waiver for service academy athletes who can get into the major leagues like the NFL, hockey, baseball,” Trump said. “We’re going to see if we can do it, and they’ll serve their time after they’re finished with professional sports.”
These days, service academies can sometimes get overlooked by scouts and fans alike. Cadets and Mids who are highly touted will often switch schools in order to get access to the world of professional sports, missing their chance to serve. But service academies have introduced some great players into our collective memories.
McConkey was a former Navy Mid who spent most of his NFL career as a wide receiver with the NY Giants. McConkey was a rookie at 27 years old, but legend has it coach Bill Parcells signed McConkey based on a tip from one of his assistants who happened to have been an assistant coach at Navy, Steve Belichick. McConkey spent six years in the NFL, catching a TD pass in Super Bowl XXI that helped the Giants top the Denver Broncos.
Hennings was an award-winning defensive tackle at Air Force who was picked by the Cowboys in the 11th round of the 1987 NFL draft. He spent four years as an Air Force pilot before getting back to the NFL and playing with Dallas in a career that included three Super Bowls.
Wahle spent most of his career with the Green Bay Packers but also played in Carolina and Seattle – after playing in Annapolis. Though he spent his college years as a wide receiver, by the time he was ready to enter the draft, he was an offensive lineman. He resigned his commission before his senior year.
The former Navy defensive end was a four-time pro bowl selectee who was often called “The Meanest Man in Football.” For 12 years, he attacked quarterbacks like they were communists trying to invade America. In one championship game (before the AFL and NFL merged to form the NFL we know today), Sprinkle injured three opposing players, crippling their offense.
Minnesota Vikings vs Dallas Cowboys, 1971 NFC Divisional Playoffs
Was there ever any question about who would top this list? Staubach isn’t just a candidate for best player from a service academy, or best veteran player, he’s one of the most storied NFL players of all time. The Heisman-winning Navy alum and Vietnam veteran served his obligation in Vietnam, won two Super Bowls, one Super Bowl MVP pick, was selected to the Pro Bowl for six of the ten years he spent in the NFL, and is in the Football Hall of Fame.
Serving in the infantry comes with its fair share of hardships, both mental and physical. Rigorous schedules, deployment cycles, and long training hours can be taxing on anyone. Such a demanding lifestyle requires that you be physically fit. After all, your strength and endurance may be the reasons you survive that next, intense firefight, so exercise isn’t optional.
Now, having served time in the infantry, it’s easy for us to look back and see the things we wish we had known before loading that heavy pack on our backs and going on patrol. Invariably, veterans will tell you that they wish they had pushed themselves harder during those long PT sessions.
Sure, some exercises felt like a waste of time, but there were a select few that many of us wish we had mastered before hitting the front lines.
If this exercise looks familiar to you, that’s good — they’re also called “Jumping Jacks.” The act of jumping up and down while moving your arms and legs in a fanning motion isn’t what makes this exercise important. The fact is, the side-straddle hop is intended to promote uniformity within a squad. Everyone is supposed to hit their physical marks at the same time.
Although this movement does help with cardiovascular endurance, its primary purpose is to get troops working together and on the same rep count. If the rep count is 20 and a troop decides to wrongly start number 21 while everyone else stands at attention, they’ll be punished.
The military takes pride in achieving uniformity — there’s a reason why everyone’s got a matching uniform. The importance of consistency extends into our daily workouts. One of the best exercises we’ll perform in a group is eight-count bodybuilders.
This exercise involves moving through a series of eight positions. Start in the standing position and lean forward, touching your palms to the floor — this is position number one.
Follow the video below for a complete breakdown of the positions you’ll sequence through.
The military is known for pushing the human body to and beyond its limits. The average fitness fanatic usually counts each push-up with a single digit. That’s not how it works in the armed forces. We score each movement and for every two push-ups we complete, we only get credit for one.
How many times throughout military history has a troop had to crawl, either to save one of their brothers or to flank the enemy? The answer: countless. People don’t realize just how exhausting it is to crawl for extended periods of time. Give it a shot and see how quickly you get winded.
That’s why it made our list of infantry exercises.
Having strong legs is one of the most important aspects of fitness for the infantryman. We typically patrol on foot and haul heavy gear — both of which are made easier by keeping our legs fit. Most troops fall out of hikes because of malnutrition and sore legs. Proper squats will help you develop those essential muscles.
This sounds like a rough exercise, right? Well, it can be brutal if you’ve never done it. It’s called “Angel of Death” because the action is, essentially, the opposite of making snow angels. First, lay flat on your tummy. Next, elevate your arms and legs and proceed with making those snow angels.
This motion works out your lower back, which is essential to grunts. After a long, tactical movement, you’ll be happy you prepared your lower back — trust me.
One of the most arduous parts of Marine Corps life and training has to be the long-distance rucks. Covering a lot of miles with a lot of weight on your back may seem like a simple enough proposition, but as time goes by, you start to pick up on a few things that can make an otherwise grueling hike just a bit more pleasant–or at least, a bit less likely to cause you the sort of nuisance injuries that can really make a week in the field feel more like a week in hell.
While the nuts and bolts of a long distance hike are simple enough (bring adequate food, water, and appropriate emergency gear, then just put one foot in front of the other until you’re finished) there are some things you can do before you set out or carry with you on the hike that will pay dividends throughout the hump and after, as your body recovers.
It doesn’t matter if it’s made for a man or a woman, all that matters is that it works.
(Courtesy of the author)
Use dry deodorant to manage chafing
Despite how much I’ve worked out throughout my adult life, I somehow never quite managed to get one of those “thigh gaps” all the girls on Instagram keep talking about, and as such, chafing in my groin and between my thighs has always been a concern on long-distance hikes. The combination of sweat, the seams of my pants, and my rubbing thunder thighs always conspire to leave my undercarriage raw, which quickly becomes a constant source of pain as I log the miles.
Even with spandex undergarments and an industrial supply of baby powder, chafing can rear its head and ruin your day, but you can relieve a lot of that heartache (or, I suppose, crotch-ache) by rubbing your dry stick deodorant all over the affected area. The deodorant creates a water-resistant barrier that protects the raw skin as you keep on trucking. This trick has worked for me in the savannas of Africa, the busy streets of Rome, and even in the relentlessly humid Georgia woods. Remember–it’s got to be dry stick deodorant. Gel stuff just won’t do the trick.
Also comes in handy if any of your buddies passes out early at a party.
(Courtesy of the author)
Carry a sharpie to keep tabs on bites
Spider and other insect bites can be a real cause for concern on the trail, and not necessarily for the reasons you think. It’s not all that likely that you’ll get bitten by a spider with the sort of venomous punch to really make you ill, but even an otherwise innocuous spider or insect bite can turn into big problems in a field environment. Bites create a high risk for infection, and not everyone responds to exposure to venoms, bacteria, or stingers in the same way. That’s why it’s imperative that you keep an eye on any questionable bites you accumulate along your hike.
Use a sharpie to draw a circle around the outside perimeter of a bite when you notice it, then note the time and day. As you go about your hike, check on the bite sporadically to see if the swollen, red area is expanding beyond the original perimeter. Add circles with times as you check if the bite continues to grow. If the bite grows quickly beyond that first drawn perimeter, is bright or dark red, and feels warm and firm to the touch, seek medical care for what may be a nasty infection. If you experience any trouble breathing, that’s a strong sign that you may be going into anaphylactic shock due to an allergy, and you need immediate medical care.
One of the best feelings in the world, followed by one of the worst feelings (putting your boots back on)
(Marine Corps Photo By: Cpl. Matthew Brown)
Add moleskin to blister prone spots on your feet before blisters form
If you’ve done any hiking, you’re already familiar with moleskin as a go-to blister treatment, but most people don’t realize how handy moleskin can be for blister prevention as well.
If you know that you tend to get blisters on certain spots on your feet during long hikes (the back of the heel and the inside of the ball of the foot are two common hot spots, for instance) don’t wait for a blister to form to use your moleskin. Instead, cut off a piece and apply it to the trouble spots on your feet ahead of time, adding a protective buffer between the friction points of your boot and your feet themselves.
It helps to replace the moleskin about as often as you replace your socks, to prevent it from peeling off and bunching up on you (causing a different hiking annoyance), but when done properly, you can escape even the longest hikes pretty blister free.
With the spread of the coronavirus around the country, we saw the unprecedented stoppage of sporting events around the world and in the United States. Starting with several universities canceling conference tournaments, the NCAA decided to ban crowds from its venerable tournament. That alone was big news until the NBA suspended operations after a player tested positive. The resulting snowball turned into an avalanche the likes of which we have never seen. Play stopped after 9/11 and the Kennedy assassination, but not like this. We will see how things shape up long-term but in the meantime, we can start to wonder what comes next.
After the positive test of Rudy Gobert (two days after his ill-conceived hijnks with the press corps’ mics and recorders), the NBA immediately suspended operations. While Adam Silver, the NBA commissioner said that it would be about 30 days at this point, the season could still be in jeopardy if the spread of the coronavirus worsens.
We can be looking at the NBA picking up with the playoffs and running them into July. Not a bad prospect, but there are many things to consider outside of the virus. The NBA has to worry about TV revenue (a big portion comes from playoff broadcasts); the loss of revenue may affect player salaries and negotiations and potentially the draft lottery. The Olympics and players’ union requirements will also factor into the future of the NBA season.
In almost the same category as the NBA (minus the Olympics), the NHL suspended their season after the NBA. With multiple teams sharing the same locker rooms and facilities, it made sense. We can also be looking at hockey in the summertime as well. The league can pick up with the playoffs (which, in my humble opinion, is the greatest playoffs in any sport), but other questions also factor in as well. You will also have to deal with the players’ union here. Players might not get paid during this time, so look to management and unions to work closely to make sure the suspensions for both the NBA and NHL don’t cause labor issues as well.
The NHL has asked teams to make sure that arenas are available through the end of July, but that also brings up logistics. Running both the NBA and NHL with adapted schedules into the summer might be too much to sort out.
The NHL does have a rule that says that in the event of a shutdown, the team with the most points would be the Stanley Cup champion if the season doesn’t continue. That would mean the Boston Bruins (ugh) might get the Cup. I don’t even think Bruins fans would be happy if it ended that way.
Well, the good news is you wont get insanely mad this year that the girl at work who picked winning teams based on which mascots were “cuter” will have a better bracket than your highly researched, data-driven bracket.
Joking aside, March Sadness is real. The NCAA decided to cancel both the Men’s and Women’s tournaments and it looks like they will not be rescheduled at this point. The bad news continued when word spread that both the Men’s and Women’s College World Series were also canceled. Most schools and athletic conferences have canceled or suspended team sports.
The NCAA will lose a lot of TV money due to the cancellation of the Big Dance. And a lot of sponsors, advertisers, and corporate partners won’t get the return on investment they would from the exposure.
But…. The real losers in this is the student athletes. Not going to get into if they should get paid or not, but the fact remains that a lot of seniors across many sports just saw their athletic careers potentially end with a series of press releases.
Will players lose this year of eligibility? Will they be able to come back next year? That question looms large as scholarships and recruiting come into play. Most schools have also canceled recruiting activities as well so look to see the fallout from that.
College football has been affected with the cancellation of spring games and practices. Look for more schools shutting down football activities in the next 2-3 weeks.
Even the most die-hard baseball fans would have to admit there has been an attendance problem the last few years. Ticket sales have dropped, and teams have struggled to fill the seats. Luckily, the TV money is what moves the league now. But when the coronavirus news spread, MLB was forced to cancel all spring training games and have, for now, pushed back Opening Day by two weeks.
Believe it or not, this might be good for baseball long term. There have been calls to shorten the season to the original 154 game length or even more. Fewer games might make things more meaningful in the dog days of summer and keep attention spans locked in. But there are major drawbacks too. Instead of baseball owning the summer like they usually do, they will have to potentially compete with the NBA, NHL, Olympics and MLS who now will be on TV as well.
Right now, the NFL has not been affected much other than practice facilities being closed down. But the big question right now is the draft. Scheduled to take place in Vegas this year, the NFL might be skittish to have the event with such a large crowd attending. League meetings have also been postponed and players will soon find out if they have to attend dreaded OTA this summer.
While most leagues have a security blanket to fall back on for now, the upstart reincarnation of the XFL doesn’t, so it made sense that they were among the last to announce the end of their 2020 season. The first year for any new sports league is tough. What makes this bittersweet was that the XFL was doing really well and had a lot of good press. (Those sideline interviews were pretty awesome.)
It sounds like the league has enough capital to get it through its first three years, but the loss of exposure will hurt. That being said, look for Vince McMahon and his team to come back stronger in 2021.
NASCAR flirted with the idea of racing with no fans in the stands. While it would suck for fans wanting to attend, there was hope that racing would still continue as planned. But it looks like the first race since the news, set to take place in Atlanta, has now been postponed. NASCAR has an extremely long schedule from February to October so it will be interesting to know if these races will be raced at all this year. As more states issue decrees prohibiting large gatherings, look for the potential for more cancelled races.
The most expensive and glamorous sport in the world was put into park yesterday when the Australian Grand Prix, the official start of the F1 season, was cancelled. It was surprising it got that far. The McClaren team had already pulled out due to a team member testing positive for coronavirus, and the likelihood that all teams and drivers who hang out in the paddock and pit lane have been exposed is high.
But the organizers waited until right when fans were lining up before cancelling. This morning, they also cancelled the Bahrain and Vietnam Grand Prix, which were to be held next. The Chinese Grand Prix had already been postponed
With the events rotating around the world, it is hard to imagine Formula 1 (as well as Formula 2 and Formula E) being able to transport hundreds of drivers, mechanics, engineers, team members, tv crews, and logistic personnel around the world without any risk. There is a good chance most of the season might be scrapped.
Major League Soccer announced a delay in the season relatively quick. The Women’s and Men’s teams also cancelled friendlies that had been scheduled. MLS has grown rapidly in teams and fans the last few years, so this is a setback as far as capitalizing on the growth. That being said, the biggest challenge to MLS would be when play resumes. They have held their own (and then some) competing with baseball in the summer. But a delayed NBA and NHL schedule would definitely hurt attendance and most importantly TV ratings.
Champions League and European Soccer
Leagues across the continent have been cancelled. Serie-A, Italy’s top tier league was the first following the disastrous outbreak that has gripped that nation. Spain followed suit with La Liga. Today the English Premier League and the German Bundesliga have been suspended as well. These leagues were headed into the final part of their season. While they don’t have playoffs like American league sports, they do have a promotion and relegation system in place. A prolonged suspension could cause significant issues with that, as promotion into top tiers and relegation into lower level tiers usually results in a gain or loss of tens of millions of dollars.
The PGA yesterday announced the suspension of all tournaments up to the Masters, giving sports fans around the country hope that the “Tradition Unlike Any Other” would survive the onslaught of cancellations. But hope died this morning when the Masters put out a statement saying all activities would be postponed. Much like NASCAR and Formula 1, the steady stream of events on the calendar might make it hard for even a venerable event like this to be held this year.
The massive summer event will be held in Tokyo, Japan this year. While we don’t have any word yet on the impact to the Summer Games, national teams and governing bodies have put a hold on training and activities while the coronavirus is dealt with. The growth of the virus will have an effect on the Games if things get out of control. The mass amount of people that would come into and exit Japan for the one-month sports extravaganza would likely test the government’s abilities to track any carriers from countries that have had outbreaks. That is, unless they ban certain countries from attending. In all likelihood, look for the Olympics to keep things on track as is and look to see what other sports leagues and organizations do in the next few months.
While the loss of sports is huge, and the impact on local economies will suffer, we do want to note that it seems like all leagues, organizations and government officials are doing the right thing during this time of uncertainty. Hopefully it is all over soon and we can back to being fans again.
I used to think the distance run in the Marine Corps PT test was BS, antiquated, and pretty useless. Seriously, how the hell was a 3 mile run in go-fasters supposed to prove that I would be able to operate in combat with a full kit of more than 50 lbs of gear?
What does the distance run even measure, and is that actually relevant to the demands of the job of someone expected to perform in combat? Is aerobic fitness really what we think it is? Should the same standard be expected of all service members?
(U.S. Navy photo by Mass Communication Specialist 3rd Class Joe Boggio)
What the test measures.
The distance run on the military PT tests is “designed” to measure aerobic endurance and by proxy cardiovascular health.
Aerobic endurance is more difficult to measure than you think though. The faster you run, the more energy you need to fuel that running. That means your body needs to be more efficient at using oxygen to create energy, since that’s what aerobic exercise actually is, movement fueled using oxygen.
If your body isn’t used to using oxygen to create fuel to run at a certain intensity, it will begin to switch over to anaerobic respiration. Anaerobic respiration occurs when you’re running so fast that the body can’t adequately use oxygen to make fuel. That’s what the “an” in anaerobic means: ‘without’ oxygen.
You know you are in the aerobic zone if you can still speak in short sentences while running, AKA, the talk test. You’re in the anaerobic zone if you can’t. Pretty simple right?
Using this logic, a PT ‘distance’ run that requires you to run so hard that you can’t speak at all, let alone in short sentences, is not a test of aerobic endurance. It’s a test of anaerobic endurance and lactate threshold.
A true test of aerobic endurance would be something like a run that measures heart rate or administers a talk test periodically to see when someone switches from aerobic to anaerobic. Something similar to what doctors do when testing heart rate variability.
(U.S. Army photo by Pfc. Carlie Lopez)
How does this translate to real life?
The main thing that aerobic endurance tells us is the efficiency of the heart at getting oxygen into the bloodstream so that it can be used to make energy. We find that level of cardiovascular fitness at the aerobic threshold. This is a very important thing to measure, especially in a world where cardiovascular disease is the #1 cause of death.
From the aerobic threshold on the run is showing how much lactate a person can handle. The body’s ability to handle that burning feeling in the muscles that occurs when you’re in an anaerobic state is very important. That’s what the 880m run in the USMC CFT measures as well as the Sprint-Drag-Carry in the Army CFT. Will someone have to move many miles as fast as possible in a combat scenario? Most definitely. Will they ever have to do that same thing in go-fasters and silkies? That’s doubtful.
The mere fact that the PT run isn’t done in boots means that it doesn’t translate very well to job-specific tasks. Especially for troops that are expected to be combat ready.
The expectation is entirely different for those that work in an office all the time and will never be expected to go to combat. For those troops, aerobic endurance is more important since cardiovascular disease is more likely to kill them than incoming mortar fire (that you may need to run away from as anaerobically quickly as possible.)
(Photo by Lance Cpl. Shane Manson)
Use the test to measure what you need to train.
Which category do you fall in? Combat or non-combat?
The answer to that question should dictate how you train for the distance run portion of your PT test.
If you’re training for combat, get great at operating in a high-stress, more anaerobically dominated environment in a full combat kit.
If you’re training to not die from heart disease train to up your aerobic threshold to make your heart better at pumping oxygen.
TO ANSWER THE HEADLINE QUESTION: Yes, your PT run matters; it just depends on how.
Even though all members of the DOD have vowed to protect the country, that doesn’t mean every member will be doing that in the same exact way. For that reason, it’s foolish to expect everyone to train the same way with the same end in sight.
If you’re trying to figure out how to train in order to get better at your job or just get healthier check out the Mighty Fit Plan!
Do you still love fitness? Are you transitioning out of the military and thinking about what the next steps of your future career will be?
Think about a hobby you love. Can you make your hobby into a job or even just a part-time position for starters?
How about a job in the fitness industry? There are many veterans in the fitness industry, including myself, a tactical fitness writer. But writing is far from the only option in the multibillion-dollar fitness business. From personal trainers, gym owners, strength coaches, supplement affiliates, inventors and program developers to athletes who compete in all types of competitions, there are plenty of fitness-related career paths.
If fitness is part of your life or used to be, consider finding that love again. You might find something inside you that reconnects with the world you left behind when you first joined the military.
Here are some of the many fitness career paths that can help you get moving again, fine-tune your fitness knowledge and skills, and teach people who need your motivation, passion and example.
(U.S. Air Force photo by Senior Airman David Carbajal)
1. Group Trainer
One of the easier ways to get involved in training people is to lead a group at an established fitness center. Or you could build your own outdoor fitness boot camp program, especially if the weather permits most of the year. A group training instructor could be as basic as a boot camp fitness class or a learned training program on spin bikes, yoga, kickboxing, Zumba, barre, aquatic fitness or CrossFit. No matter what you pick, these are fun ways not only to teach others, but to get your own workout accomplished with a group of people who need your leadership. It can also be a good supplemental income if you can spare an hour or two a few days a week.
2. Personal Trainer
Like the title suggests, this business model is more personal, and you get to really know and develop training programs for the goals, needs and abilities of a client. Personal training is also better paying than group fitness. You can offer personal training as part of an existing fitness center or set up your own hustle and train people at their own homes or in an outdoor area.
3. Online Fitness Business
If you like to create content for people to read or view, you may find a promising business model with a website store and social media. Whether it is through your own products, articles and videos or using an affiliate model, you can make significant income online with just a little bit of technology skill.
(U.S. Marine Corps photos by Lance Cpl. Bridget M. Keane)
4. Invent a Fitness Device
Two friends of mine created companies around their inventions. Randy Hetrick of TRX and Alden Mill of Perfect Pushup fame both created products that fit into the fitness industry very nicely and maybe even revolutionized it to some degree.
5. Can You Still Compete?
Many veterans are still going hard-core after service and compete in professional racing and sports from CrossFit Games, to the Olympics and Paralympic Games, to becoming sponsored and professional athletes in the racing world. Moving that athletic fame into social media and internet fitness businesses is a great way to continue training and helping others, as well as earning a living.
Fitness is important for the transitioning veteran. Whether you decide to make fitness part of a way to make extra income, or you just get involved in volunteer coaching in your community, you will find that the physical activity you do and the coaching and teaching you provide are helpful to you and others.
Find the Right veteran Job
This article originally appeared on Military.com. Follow @militarydotcom on Twitter.