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.
(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.”
Humping is a reality for many of us, and I’m not talking about the kind that has a happy ending. In my Marine Corps career, I estimate that I easily hiked 1,000 miles with a full pack — between 50 and 150 lbs. At a minimum speed of 3 miles an hour, that’s over 300 hours of time for the mind to go to dark or funny places.
On a long hump, the mind so often goes dark. I remember envisioning the sweet relief of rolling an ankle so I could ride in the safety vehicle, even picking out the exact rock I was planning to eat shit on.
“That one….seriously, that one. Okay, fine, the next one… Ah, fine, I don’t wanna cause any serious damage. I’ll just take a header into that ditch and cause a concussion instead.”
On my 23rd birthday, I was on an 8-mile movement to a range for a live fire event. It was the second day in a row we were humping, and the entire epidermis of my right foot was already falling off, from the ball of my foot to the start of my heel, from the previous day’s movements. I had spent the previous weekend in Virginia beach drinking homemade Sangria, and the effects were still very much present.
I spent that entire hump in my own head questioning all of my life decisions.
You know he’s thinking about the next ‘Avengers’ movie.
Eventually, I got to the point in my career where I just accepted that I would be walking for the next 8 hours and decided to make it fun. Games I played:
Reliving every fight I’ve ever been in and how I would Jason Bourne my way to victory if it happened again.
During daylight hikes I would make up fake hand and arm signals and try to confuse people who took things too seriously.
I would secretly listen to music on my iPod (I’m old) through a strategically placed earbud. #combathunter
My roommate would use hikes as an opportunity to eat as much as he could; it was one of the few times you had enough “free time” to eat a full meal. The trick would be to figure out a way to use the heater packet while hiking. You need to jam it between your pack and back and focus on walking level, so it doesn’t fall out. Beware of the high potential for second-degree burns.
“Hey! What was the name of the fat guy in The Office?”…
At one point, I wrote a new phonetic alphabet with just profanities. You can imagine what replaced Foxtrot. It was enlightening.
“A cougar is following you.” That’s just a game where you pretend a cougar is going to rip out your jugular as soon as you stop. The trick to this one is to think one step ahead of the mountain cat.
I would replace famous movie characters with my mom and see how the story would play out. It was never as entertaining, but always much more satisfying. If my mom took the place of Frodo in Lord of The Rings the opening scene would have also been the closing scene.
Gandalf shows up at night after dinner. Mom says, “What are you doing here? I’m busy, get out.” He counters “Lisa, you need to take the ring to Mordor to destr–” And, in classic Lisa fashion, she cuts him off mid-sentence with “That’s not my problem, now is it? Take it yourself.”
Humping is a profession nearly as old as prostitution…
Once I matured, I realized the right answer is to become externally motivated. I believe the jobs of the Platoon Commander and Platoon Sergeant are easier than the rifleman, because you are concerned with your Marines, rather than yourself. When your focus is pointed outward, time flies.
This lesson applies to every kind of difficult situation. Caring for others is one of the most selfish and least selfish things you can do. When it comes to hiking, if you focus externally, you get to push your own ailments aside until you are alone in your room, crying like a big dumb baby.
In the gym, you are forced to confront your demons directly; there are no troops for you to look out for.
But in actuality, everything you do to make yourself better is also making the lives of those around you better. So, in a way, finishing a workout for your spouse or kids is no different than completing a movement for your unit.
Where are you in your hump day progression? Are you living in a world of regret and grief? Are you writing the next great American novel in your head? Or have you reached the point of hiking enlightenment and started checking on your guys and planning for their success when you reach your objective?
When gym amateurs think about doing core exercises to get rid of love handles and to gain ripped abs, they probably think they must do tons of sit-ups and leg raises.
The truth is when we refer to “ab exercises,” we’re typically only targeting our transverse abdominis, rectus abdominis, and our internal and external oblique muscles. These are the four muscles that make up our abdominals. Our “core” consists of our abs plus many “stabilizer” structures like the pelvic floor, hip abductors, lower chest, and lower back. These are the areas many athletes target when they put themselves through a tough core workout.
Aside from getting those abs to pop out, having a strong core directly relates to how our bodies are balanced and our agility levels. As a bonus, a strong core helps promote our immunity, which can fend off colds and cases of flu while in season.
Unlike most muscle groups, putting ourselves through an intense core exercise program can be accomplished without using a single weight or having a ton of space. These movements can be done in virtually any location.
Out of the dozens of core exercises out there, we tend to go with these six movements three to four times a week to improve our overall health and wellness… and (we’re not going to lie) to get ripped abs.
The name of this exercise might make it sound simple, but the dead bug is a lot harder to pull off than you think. You start off by positioning yourself like you’re a dead bug turned over on its back. With your legs and arms extended upward, keep all those core muscles we spoke about as tight as possible before lowering one of your legs down to the floor. As you slowly lower your leg, your back will want to arch itself to assist you with the load.
Don’t allow that to happen.
Keep your core tight as you bring your leg back up, and then repeat the whole process with the other leg. Continue onward until you hit failure. This is one of the best core movements in the book, so always keep this in mind when you’re looking to tone up your tummy.
This is an exercise that many veterans want to forget about. We’ve done thousands of these bad boys during our command-led fitness adventures. Although you might not remember enjoying them during all your years of service, scissor kicks are a hell of a way to boost your body’s balance and get those abs ripped.
This supinated exercise is as easy as just moving your feet sideways while contracting your core muscles. However, you can exhaust your core in a matter of moments. After you hit 40 or 50 reps, you can quickly move into conducting a series of flutter kicks while you’re resting from all those scissor kicks you just did. Super setting your exercises burns more calories, which means you’re going to tone up faster.
Although this movement sounds like a delicious vodka drink, it’s actually one of the hardest core exercises to master. Sure the idea of twisting your body so your fingertips can touch your hips sounds easy, but to do this movement correctly, you must balance yourself or risk falling over.
And no one wants to be seen falling on their side at the gym. It just looks bad. So, to master it, slow the motion down until you build up enough core strength to balance yourself perfectly.
We put this exercise here for a good reason. It’s not just an excellent movement but it’s also a great transitional motion after doing some Russian twists for a minute or two. Your core will probably feel like it’s on fire but alternating heel touches can help you catch your breath while still allowing you to tone up. By merely going from the same Russian twist position, start to touch your hands to your heels and an alternative motion.
You’ll feel this movement in your obliques and lower back.
Remember how we talked about gaining balance through these core exercises? V-ups are one of the best movements to train the core to stabilize itself. By starting in a supine position, raise your lower and upper body up from the floor and attempt to touch your fingertips to your shins.
As you continue to get better, the goal is to touch your fingertips to your toe without falling over. Strengthening your body is a gradual process, so alway monitor your pain levels at all time.
Since the majority of the world has either heard of planks or seen someone do them, we want to challenge you by increasing its level of difficulty. After getting into a pushup position, raise up one leg up while lifting up the opposite arm to maintain your personal balance. After both limbs are extended for a second or two, lower them back down and proceed to lift your other limbs to complete the exercise.
We know it sounds super easy, but after a few cycles, you’ll feel your whole body start to shake. Don’t worry — that’s normal, even for advanced plankers.
Fitness is all about making goals and then destroying them once you’ve achieved them. So, set that goal and then break it.
Testosterone, estrogen, and leptin are just a few of the hormones that our bodies naturally produce. These hormones allow us to grow muscle, regulate our reproductive systems, and boost our metabolisms so we can lose weight. However, the stress generated by deployment cycles and our hectic schedules causes the human body to also produce a complex stress hormone, called cortisol.
This vital hormone is created by the adrenal glands, which are located just above your kidneys.
Cortisol dictates how your body manages the carbohydrates, fats, and proteins that you intake during meals. It lowers the amount of inflammation in your body and is one of the contributing factors to the sympathetic nervous system’s “fight or flight” response.
Experiencing chronic stress makes for increased levels of this powerful hormone. Having too much cortisol results in mood swings, “brain fog,” interrupted sleep patterns, and increased visceral fat (fat stored within the abdominal cavity).
But don’t worry — getting rid of those extra layers on your tummy doesn’t have to be difficult.
If you think your body is having trouble regulating cortisol production, you can go to your doctor and request a saliva test that monitors stress and hormone levels. Even if you don’t have stress-induced love handles, this might be a test worth taking. After all, having too little cortisol can also have negative affects on the body. Low cortisol may result in lowered blood pressure, a loss of appetite, and general fatigue.
Maintaining a healthy cortisol level is as easy as working out a few times per week, improving your social life, and finding time to relax whenever possible. Our bodies weren’t designed to endure constant stress, but the occasionally worry sits with us just fine.
It’s been nearly three years since I officially ended my Active Duty service. The first six months of my transition were rough. After speaking to a lot of fellow former service members, I realize that my experience is not an outlier, but rather, it’s the norm.
Hardest part about the military… logging into sites that don’t take a CAC card.
In the Marine Corps, I was trained to deal with all sorts of tactical stresses. But civilian stresses? Not so much. When it came to work, insurance, or liberty, I could blame Uncle Sam for everything:
“Sorry, can’t make that baptism/wedding/ graduation/ (insert family event here). I have to move to Japan for work.”
“Yeah, the healthcare system is fugged; I’m on Tricare though, watch anything good on Netflix lately?”
“I put my name on a list to live off base, but if it doesn’t work out, we’ll just be put in the tower, end of story.”
“I PCS in June. I’ll either go to Camp LeJeune or get sucked into the vortex that is the Pentagon. Not much I can do.”
In the military, every moment of my life was planned out for me, until suddenly… it wasn’t. When I “got out,” all I had was choice, and I didn’t always make the right ones. In fact, it sometimes seemed like there were no right choices–just varying degrees of wrong.
There wasn’t a big picture for me anymore.
(U.S. Marine Corps photo by Sgt. Robert Knapp/Released)
I lost my sense of purpose.
I was actually embarrassed about these realizations for a long time. I was a Marine Corps Officer. I did alpha stuff for a living. There are literally thousands of movies made about my old job.
How could I fess up to being lost and stressed? It felt like I would be admitting defeat to an enemy that hundreds of millions of Americans deal with every single day. That’s not very alpha.
On top of the stress and state of general lostness, my sense of purpose was gone. I felt that my time in uniform had been helping the greater cause. I was helping people. At the very least, I was impacting my Marines’ lives and helping them become better every day.
It’s a lot harder to become excited about sending emails and filing TPS reports in the civilian world when it seems that the only people that are being helped are the company owners or stockholders. That’s not really a mission statement I can get behind.
I had spent the most testosterone-packed years of my life under the government’s thumb. I signed up at 17. For a decade, I was expected to be: sober, on time, awake at 0600, on-call 24/7, and never take more than 96 hours of liberty/leave.
As soon as I was let off the leash, I had some catching up to do. I slept when the sun was up and spent all night howling at the moon for months. It took a toll on my body; I gained weight, I lost energy, and I got sick a lot.
My cornerstone was gone.
(U.S. Marine Corps photo by Lance Cpl. Drake Nickels)
Worst of all, I stopped training.
Staying up late and spending all day stressing about “coulda, shoulda, wouldas” made me lose sight of the one thing I actually had control over. Me. More specifically, my training and diet.
This was the hardest-hitting of all my issues because it made everything else worse. It’s a lot harder to stay healthy if all you’re putting into your body is junk food and not moving.
Exercise is a natural stress reliever. Without it, I was living in a state of chronic stress.
I had the all too common reaction to physical training that I’ve seen dozens of times first hand. No more PFT…no more PT for me. The overwhelming majority of us do it. It’s like the military induces some traumatic memory of what exercise is supposed to make us feel like as well as how much we should hate ourselves for not working out.
It becomes a physical punishment when we train and a mental punishment when we don’t train.
Recognizing that it doesn’t have to be either one of those punishments was the key to me getting back in the gym.
I knew I had to make changes. I wasn’t in the position to come up with some grand overarching ethos that would cure all my woes. I needed something simple.
I started by making my training mandatory. I knew it made me feel better. Having stress hormones pumping through my veins 24/7 was the literal reason I felt like I was failing. Training hard helps relieve some of that cortisol and frees up the body to actually repair itself. That was the state I needed to get into regularly if I ever wanted to think clearly enough to actually turn my business into a success.
I started losing some of the extra fat I had put on, I got stronger, my performance increased, but the most important benefit of training hard was that I didn’t hate myself anymore.
My military service was a high-point in my life, but it isn’t the summit I need to plant my flag on. That’s much higher, and I have a lot more work to do. I was great then, but I’m greater every day that I decide to train and sink my teeth into another bite-sized piece of life.
The Marine Corps made it easy to feel like I was part of something bigger and helping people. Military service isn’t the only option in life to help other people though. By taking care of myself first, getting my training in line, and staying healthy, I’m able to take all the skills and discipline I gained from my service and directly apply them to my current mission.
I know that objectively my life looked fine, but internally, I felt like I was crumbling. Plenty of us live our whole lives with that feeling. I’m lucky that I managed to shift my perception after only six months of the vicious cycle.
Maybe it took you years.
Maybe you’re still in it.
Maybe you never served in the military, but you experienced a different transition that made you feel helpless, alone, and chronically stressed.
It doesn’t matter. Our perception is our reality. If your reality isn’t great, the only thing you can do is change your perception.
The best perception shifter I know of is…training hard.
If you aren’t training, start training.
If this resonates with you at all, I’d love to hear your story no matter what stage of the process you’re currently in. This link will take you to a survey that will allow you to do just that.
There isn’t a human on planet Earth who would argue that they don’t need water. Yet such a large number of humanity neglects its most essential substance. Think of yourself like a hot air balloon, except instead of hot air, you are filled with up to 60% water. If a hot air balloon has no hot air, it can’t float around aimlessly. If you don’t have water, you can’t human around aimlessly…Yeah, I got your number.
Here are 5 reasons you should be hydrating early and often that you may not have previously considered.
Hipster poncho is not required for your early morning glass of water.
Respiration and perspiration are two things people do in their sleep. It’s obvious that you become less hydrated whenever you sweat (perspiration), but it’s also true that with every exhale (respiration), water also leaves your body. Eight hours of sleep is probably the longest time you go each day without hydrating, all while breathing and sweating. Tomorrow when you wake up, ask yourself if you’re thirsty.
In the morning routine, I prescribe for my clients, a large bottle of water is the first thing they put in their mouth each morning.
PT and dehydration is a recipe for the silver bullet…If you know what I mean.
Photo by Lance Cpl. Jesula Jeanlouis
You need water to lubricate your joints and muscles
A study on dehydrated men measured muscle soreness and water intake, and found that soreness became worse the more dehydrated the subjects were. This makes sense, as water is what makes your blood flow through your veins. Your blood transports repair cells and new proteins to your muscles to repair them. If you’re dehydrated, of course, it would take longer to repair any pain points in the body.
Many of our joints are buffered by little pillows of fluid that act as shocks for our movement. In a dehydrated state, those bursae are much worse at absorbing the impact on our joints.
If you are going to train first thing in the morning, or do anything that requires you to use your body, it is a great idea to lubricate your joints and muscles before going to battle.
Cranky and confused as to how you got so lost in the middle of some mountain range.
Doesn’t sound terrible, but since mornings are the time of day when people are the most cranky, why add one more element into the mix. Life is hard enough, you can make it a little easier by having a glass of water. It’s that simple.
To clarify the study, if you lose 1% of your body weight in water, you will start to feel adverse effects, including crankiness and fatigue. If you’re a 200-pound male, that’s a 2-pound loss. This is easily possible after a hard workout in a hot gym or in a full combat load. It’s even more common just from neglect and consumption of diuretics (coffee) in the morning.
At 2% dehydration you’d probably be too dumb to figure out how to drink with your gas mask on.
Let’s just assume you have a job in which you are required to do physically demanding things, then immediately afterwards are expected to make decisions that put your friend’s lives on the line.
*cough* *cough* Am I speaking to the right audience here?
A 2% loss of water will make you measurably worse at those decisions. This takes that CamelBak slogan “hydrate or die” to an uncomfortably realistic level.
If you start your day in a deficit by not hydrating and then do a bunch of training that leaves you in a further deficit, a 2% loss of water is not only possible, but probably a common occurrence.
No more late night home urinalysis sessions if you heed this wise advice…
(Marine Corps Installations West – Marine Corps Base Camp Pendleton)
More water early means less waking up to squirt
The most practical reason to drink water early in your day is to practice what I call front-loaded hydration.
The older I get, the more often I have to wake up in the middle of the night to piss. I know this is common from looking at the research, talking to my peers, and from checking that my prostate isn’t inflamed.
This is why I recommend front-loading water intake early in the day.
You need to drink to hydrate. Five clear urinations a day is what you should be aiming for to ensure you are getting enough fluids for all of your body processes.
However, there is no law that says that you need to drink an equivalent amount of water at each meal or in each hour of the day. By drinking the majority of your water early in the day, you are lowering your water requirement just before bed. This means fewer late-night runs to the head and more uninterrupted sleep.
You will die from no water faster than you’ll die from no food. BUT, you’ll die from no sleep before you die from dehydration. High quality sleep is the key to a happy and healthy life. Develop some hydration practices to facilitate more restful sleep.
Preseason football is winding down across the NFL, and that means one thing— Fantasy Football Draft season is finally upon us. It’s a time for friendly competition among old high school friends, distant coworkers, and your girlfriend’s dad. It’s a rite of cultural passage, and it all centers around one singular day of trash talking, beer drinking, and wildly inaccurate prophesying. We breakdown typical draft day debauchery, minute by minute, for either your nostalgic pleasure or your studious preparation.
8:00 a.m: Your phone alarm blares. It’s Saturday. You’ve waited all month for this. Snooze button.
8:06 a.m: Your second phone alarm blares. It’s still Saturday. You’ve waited all month for this.
8:26 a.m: You’re finally done looking up last-minute Fantasy Football tips and mindlessly double-tapping @LiveLaughLoverXoxo summer beach photos on Instagram. You get out of bed.
8:30 a.m: The first beer of the Fantasy Football Season is cracked open.
8:42 a.m: The living room table is cleared of GI Joes and old issues of Popular Science from a subscription that the old tenant apparently never canceled.
8:56 a.m: An extravagant mise en place is set on the living room table: Fritos Bean Dip, Doritos, a bag of sunflower seeds, and a box of oatmeal cream pies. Mike was supposed to bring the food, and you know he won’t.
9:00 a.m: The email/Facebook invite said for people to get here around 9. So that means we have one hour until people show up.
9:32 a.m: Mike’s here. He brought plastic cups?? He grabs a beer from the fridge and rants to you about how this is the year he wins the fantasy league. Mike’s your best friend from high school. He has lost 12 years in a row.
9:46 a.m: Six Other dudes waltz in together. Three of them you know, the other three are somebody’s brother-in-law and a couple coworkers or some sh*t. You weren’t really listening, but they brought a couple 30 racks of Miller Lite. Everyone has a beer in hand except for the “brother-in-law” who keeps making the same joke about drafting a kicker in the first round. Hmm.
9:52 a.m: Marcus, your oldest friend, Skype calls into the draft. He’s on base in Oki, and it’s like 3 a.m. or something over there. He’s talking more trash than anyone, but it’s lagging 5 seconds late, and the timing forces everyone to try and force small windows of silence for his jokes. Eight minutes until draft time.
9:56 a.m: The rest of the 12 person league files in. Except for Johnny (he goes by “Jonathan” now). He said he’s gonna be late because one of his twins peed on his expensive throw pillow and he has to pick up dry cleaning and—you stop reading the text. You read half it aloud, everyone laughs, and you all agree to put him on auto-draft.
9:57 a.m: Brother-in-law asks what “auto-draft” means.
9:58 a.m: The food is all gone.
10:00 a.m: At long last… The draft begins.
10:01 a.m: Barkley goes first overall to Mike. He calls him a “steal” for some reason.
10:03 a.m: Marcus reaches for Todd Gurley in the first round. He hasn’t watched football in 2 years, and everyone gives him sh*t.
10:06 a.m: Jonathan (Johnny) auto drafts Ezekiel Elliot at eight after everyone avoided him. Hopefully, he doesn’t play a single snap this year.
10:09 a.m: Brother-in-law just drafted Mahomes in the first round. One less person to worry about.
10:11 a.m: Everyone agrees it’s time to order pizza, but nobody wants to pay when Dominos is called. You bite the bullet. Again.
10:18 a.m: Everyone is on Miller Lite #3. You’re in your happy place.
10:20 a.m: One of those three random dudes just wasted a pick on Amari Cooper. Some men never learn.
10:25 a.m: Johnny (Jonathan) walks through the door wearing a full suit. While he’s yapping about how he has to head to the office soon, and he can’t stay for long Mike throws him a beer and it jams his thumb and falls to the floor. Everyone laughs, then Johnny laughs, and then 5 seconds later, Marcus’ laugh can be heard through the laptop speakers.
10:31 a.m: Text from girlfriend: “Who is @LiveLaughLoverXoxo ???”
10:41 a.m: Brother-in-law drafts Andrew Luck as a joke. Nobody is quite drunk enough (yet) to think it’s actually funny, but everyone forces some laughs.
10:45 a.m: Somehow, Mark Ingram falls to you in the draft, and you distract the guy picking right before you with some stupid meme on your phone. It works, and he drafts LeSean McCoy.
10:52 a.m: The first defense is taken by, you guessed it, brother-in-law.
10:54 a.m: For some reason, everyone gets anxious and also drafts a defense.
11:06 a.m: The pizzas show up.
11:12 a.m: The pizzas are gone, and so is AJ Green. Damnit.
11:17 a.m: The ending rounds are coming soon. Everyone is pretty buzzed, and only five people are actually focused on the draft at this point.
11:21 a.m: Mike shotguns a beer in celebration of drafting Baker Mayfield. He has 3 QBs.
11:33 a.m: The draft comes to an end. You scroll through your team, smiling proudly upon your selections, completely unaware that 4 of them will have massive injuries in week 12, one will be suspended for eight games for smoking a joint, and you will trade one away before having a historic record-breaking rushing streak. But it doesn’t matter. You look over at your friends. You realize this is the only time you’ll all be in the same room until this time next year. Johnny’s tie seems loose around his neck. Mike didn’t pay a cent, but he’s currently doing a bad Chris Farley impression that is absolutely killing and is well worth the price of admission. Marcus has fallen asleep and can be heard snoring through the laptop. All is right with the world, and you are happy.
11:35 a.m: Text from girlfriend: “Seriously, who is @LiveLaughLoverXoxo.”
When service members hit the gym, they burn calories, build muscle, and slim down. Pair that exercise with a healthy diet and we quickly shed unwanted pounds.
After a while, our bodies begin to adapt to these workouts and, suddenly, those pounds of fat aren’t disappearing as quickly as they once were — but why?
The answer is pretty interesting. Our bodies are well-engineered pieces of equipment, designed to protect us — even from ourselves. Service members are known for running mile after mile in a tight formation a few times per week. Running is a great, high-impact exercise that burns a sh*t-ton of calories, but, after a while, our bodies adjust.
We reach what many call a “physical plateau.” Those incredible results you saw in the first few months of working out slowly start to taper off. This is because your metabolism automatically adjusts itself to protect the body from losing mass.
It’s a fantastic defense mechanism, but it’s also a pain in the ass.
When it comes to dropping weight, many runners out there are making yet another mistake: failing to intake enough calories. When your body is running low on energy, its defenses will kick in yet again, slowing metabolism to maintain weight.
So, in short, to stop your metabolism from lowering, it’s important to listen to your body and eat enough. It may sound strange, but you need to take in calories to burn them. If you’re into intermittent fasting, make sure to take in all the necessary calories within the structured six-to-eight hour eating window.
If you’re doing mostly cardio to lose weight, it’s also highly recommended that you introduce a bit of weight training. Maintain a dynamic exercise routine and keep your body guessing — you’ll plateau much less often and see results more constantly.
This is it, part 3. There’s some weird stuff on this list, but don’t make the mistake of overlooking something or you may miss out on that “1 weird trick” to more gains than you ever thought possible. I’m only partially joking, I give a very clear recommendation to help boost your own endogenously produced free testosterone…check it out below.
If your workout is typically less than an hour you literally don’t need this supplement.
(Photo by Sgt. Jonathan Wright)
Intra-workout (AKA something you need to take while training)
I’ll sum it up for you one more time just to really beat this horse harder (I hate horses after all).
If your workout is less than 90 minutes, it’s probably completely unnecessary.
If your workout is 90 minutes or longer a simple beverage of ~40 grams of fast carbs, like Gatorade, ~15 grams of protein, and electrolytes (AKA salt and potassium) like those provided in a Gatorade every hour at and after the 90-minute mark should satisfy your need.
Maybe there’s an intra-workout that satisfies that need more simply than some fruity flavored protein powder and a Gatorade. I’m not sure, I haven’t looked that deeply into it recently. If you have one that you like, tell me in an email at email@example.com, and I’ll include it in a future article on the best intra-workout supplements.
The one that seems to be purchased the most on bodybuilding.com contains no carbs and costs nearly dollars. That’s a bullshit product that completely misses the point/purpose of an intra-workout.
How to Increase Testosterone Naturally | Science Explained
This is a good time to talk about blends, proprietary recipes, and trademarked ingredients. If the supplement you are considering has any of these in them, DO NOT buy that supplement. These terms are just clever marketing and, more often than not are an excuse to hide the fact that the supplement is completely ineffective.
The specific testosterone support supplement I looked at in my bodybuilding.com search didn’t contain half of the vitamins/minerals that have been shown to have the most efficacy in boosting testosterone. It did have a bunch of unverified nonsense and herbal remedies in it like fenugreek, maca, and boron. I wouldn’t spend any money on this or any similar product for testosterone support.
If you truly have a testosterone deficiency, talk to your doctor about getting a no kidding testosterone cycle to help your medically recognized deficiency.
If you are simply trying to increase your testosterone because you think that’s good then try taking these with a dietary fat containing meal for at least a month to see if things change for you:
zinc (10–30 mg)
magnesium (200–350 mg)
vitamin D3 (50–75 mcg / 2,000–3,000 IU).
Buying those three should be much cheaper per serving than any nonsense that is 15 ingredients mixed together.
Of course you could just get this one from your diet.
Before I even get into Omega-3s ask yourself why you’re taking it. If it’s for joint health, then continue on. If it’s for heart health, stop and have a more in-depth conversation with your doctor. It seems that even though Omega-3 fatty acids have a positive effect on triglycerides and blood pressure they don’t actually seem to prevent cardiac events.
As far as joint health goes, the rule is simple. You want to be supplementing with 3 grams of combined EPA and DHA to get the effect you’re searching for. If the supplement you’re looking at has that serving size and no other nonsense in it, go for it.
Alternatively, you probably don’t need to supplement if you are eating fatty fish like salmon a few times a week. Make the decision for yourself. If you have access to salmon regularly, I don’t know why you’d waste your time taking more pills than you need.
Pssst… Tryin’ to get a pump?
(Photo by Sgt. Kevin Stabinsky)
WTF is this/why do you need it? Seriously, I want to know. If you take something that is specifically designed to give you a pump, email me at firstname.lastname@example.org and tell me why.
The pump stimulator I looked at had two ingredients that seem to be intended to do something:
Glycerol: It’s supposed to help your muscle cells to hold on to more water and therefore increase output. I found one weak paper on the topic. I’m not convinced. It will probably make you feel like you have a bigger pump since it’s allowing more water to be stored in your muscle…the only group I can see caring about this is bodybuilders. But even then, it may inhibit vascularity due to the increased water retention. TLDR: Meh.
A proprietary blend of something containing nitrate and who-knows-what-else. Stay away from trademarked or patented combinations like the plague. They lack evidence and efficacy (translation: it’s someone trying to pull the wool over your eyes.)
If you choose to achieve said calorie surplus using a mass gainer, then go ahead. All a mass gainer typically is just a butt-ton (or is it an ass-load? I always get them confused) of carbohydrates… Guess where else you can get carbohydrates. In just about every delicious food!
If you prefer the mass gainer over all other foods, I guess go ahead, weirdo. In my own personal experience of anyone, I’ve ever seen purchase mass gainer is that it sits on top of the fridge 80% full until it expires. Pretty sure that’s the definition of a waste of money.
Those are the 12 most commonly purchased categories of sports nutrition supplements purchased on bodybuilding.com. Chances are you’ve seen them in your local supplement store/megastore and considered purchasing one or all of them. Hopefully, this guide has shown you where to spend your money and where to save it.
As I mentioned multiple times throughout this article, if you have any questions or alternative opinions on my take on these types of supplements, do not hesitate to email me at email@example.com.
As always, when it comes to nutrition, your number one solution to any dietary need or hack should be to alter your diet of real foods to get adequate quantities and proportions of macro and micronutrients. Only after you have that dialed-in like I very explicitly outline in The Ultimate Composure Nutrition Guide should you bother walking down the supplement aisle.
If you made it this far in the article, you clearly care about your health and fitness. Why then have you not joined the Mighty Fit FB group? If you are in the group, post in there which category of sports supplements that I covered in this article that you are the most disappointed by.
The back squat is often referred to as the king of all exercises, especially by those who frequently squat — and those who like a nice booty. But does it live up to the hype? And, more importantly, should you be squatting to get you closer to your fitness goals?
That’s what I call full-body stimulation. Even the face gets a workout…
(Photo by Senior Airman Alyssa Van Hook)
The squat is touted as that exercise which recruits the most muscle mass with the most weight possible.
You may immediately think of thrusters as an exercise that proves this previous statement false. The problem there is that, strength-wise, the upper body lags behind the lower body. So, a weight that may be difficult for you to press overhead will likely be very easy to squat to depth with.
The back squat, on the other hand, isometrically engages the upper body without impacting the work of the lower body.
The barbell back squat actively works just about every muscle from the ribs down if performed correctly, and it also works the shoulders and upper back isometrically.
If you’re one of my clients, you are familiar with the cue, bend the bar over your back. This cue engages the pulling muscles of your back and arms even more, since you are literally trying to bend the bar over your back with your hands. This cue also has the benefit of locking your core into a tighter contraction, so that you can transfer more force from your legs into the weight.
This is the same concept as trying to push a button with a noodle vs a rod. If it’s a really light button, you may be able to do it with a noodle, but it’ll be a lot harder because much of the force is being lost. The rod directly transfers all your energy straight into the button efficiently.
There isn’t another exercise that allows you to move as much weight as the back squat with so many muscles. It can be considered a true test of total strength. Not only that, but it can save you time.
If you only have 45 minutes for a workout, you will be able to hit more muscle groups faster by chunking them into compound exercises like the back squat. Five sets of squats will always be faster than 5 sets of leg extension, 5 sets of leg curl, 5 sets of calf raises, and 5 sets of glute bridges.
For the average trainee, this efficiency approach is more than sufficient for satisfying your need for muscular stimulation. If you are a bodybuilder, a different more isolative approach may be required. Remember, everything is dependent on your goals.
More muscle mass equals more testosterone. The squat is highly effective at building lower-body mass.
(Photo by Sgt. Roger Jackson)
The typical bro-scientist states that the back squat is superior in raising anabolic hormones, like testosterone and growth hormone, which then act like a systemic steroid that boosts your muscle-gaining ability throughout your whole body. This is true to an extent, specifically when you are training at 90% intensity with heavy weights. The boost lasts for about 15-30 minutes.
A 15-30 minute spike of testosterone is enough to make you feel awesome, boost your mood (it has been shown to positively affect both anxiety and depression), and help you keep on gettin’ after it in the gym. 15-30 minutes isn’t enough to boost whole body muscle growth to any considerable degree though. Don’t worry, though — it still helps.
I’ll let that sink in…
You don’t need growth hormone to get huge. You do need it to keep those muscles on the bone though.
(Photo by Petty Officer 1st Class Joseph Rullo)
Growth hormone, despite its name, doesn’t help grow your muscles at all. Its name is super misleading and will probably continue to confuse people — at least until we start communicating via telepathy and no longer have a use for words.
Growth hormone actually grows connective tissue, like tendons and ligaments. It’s still super important, because without it, your huge muscles would tear right off the bone when you flex.
350+ lbs on your back will stimulate growth and your desire to be strong.
(Photo by Airman BrieAnna Stillman)
The real benefit
This spike in testosterone that you experience from heavy squats is enough to make you hungry for more weight, more reps, and more gains, which will result in higher motivation to continue getting in the gym.
The more consistent you are with your lifting sessions, the more muscle mass you will put on. That increase in muscle mass directly correlates to an increase in overall testosterone throughout the entire day, not just during your workout. It raises your testosterone baseline. That means you will have more energy, feel stronger in general, and have a higher capacity to burn fat in general.
Your knee creaking is just its way of saying “Hi.”
We’re surrounded by machines: computers, cars, HVAC systems, TV’s, lawnmowers, airplanes, etc. It’s not crazy to start viewing our bodies in the same way that we view those machines. Mainly, if there is a noise, a weird vibration, or a “creak,” or “pop” we’ve got a problem.
It turns out, you aren’t a machine, and the research agrees that periodic or even reliable creaks and pops of the joints aren’t death sentences or even guaranteed arthritis waiting to happen.
Medical personnel have been interested/concerned about the sounds our bodies make since before the invention of the automobile. If that “pop” your knee makes when you fully straighten it is on your mind, rest assured it’s also on the mind of your doctor.
That’s just it though; it may only be in your mind. In this study, researchers asked people with crepitus (that’s the nefarious name given to your body’s “pops” and “creaks”) their perception of what the sound meant.
Patients often felt that they were weaker in that specific joint or capable of less activity. BUT, when actually tested for strength and range of motion, researchers found no difference between those with the “condition” and people who reported no “creaks” or “pops.”
All that kneeling may not be as bad for your knees as you think. Take a knee and listen up.
(U.S. Army photo by SFC Claudio Tejada/Released)
In this other study, when researchers looked at individual’s perceptions on their joint noise, they found that people often thought the noise meant that they were:
On the verge of a serious medical condition
The great news is that you aren’t alone. If you have a “creak” or “pop” that keeps you awake at night, the sound isn’t uncommon. 99% of all people evaluated in this study, whether they thought they had crepitus or not, had an audible noise in one of their joints.
You read that last one right: 99% of people have a noisy joint.
“It’s a boy!”….ummm I think that’s a knee.
(U.S. Navy photo by Jacob Sippel, Naval Hospital Jacksonville/Released)
How perceptions form
We don’t catastrophize on our own. We get these dreadful, anxiety-inducing fears about how our bodies are going to let us down from the world we live in. Particularly two places.
Doctors: There are two scenarios that tend to happen in the doctor’s office that leads people to believe that their joint is going to explode.
In scenario A, your doctor says something like: “Hmmm, that’s not normal.” or, even worse, “Aren’t you in a lot of pain?”
In scenario B, the exact opposite happens, but it results in the same outcome. Your doctor may say something like, “That’s nothing; don’t worry about it.” If you aren’t a fan of your doctor, though, or if they’ve been wrong before you will just assume that he/she is just stupid or lazy and in fact you are doomed!
REMEMBER: Your doctor, although a trained professional, is human. Everything they say or do may not be a direct reflection on you. He/she might just be having a bad day. Go into every visit open-minded but skeptical and get a second opinion before you decide to label yourself as broken.
Family and friends: Just because Aunt Becky has bad knees doesn’t mean your elbow “pop” is the first stage of osteoarthritis.
I’ll leave this one at that.
Gather your own information, experiment on yourself, and measure your performance in the gym. Those are the only ways you’ll be able to make the best decision for your body.
Aunt Becky is a pessimist anyway. Don’t paint yourself into the same sh*t-colored corner she’s been in for the last 47 years.
Running is, hands down, one of the best aerobic exercises you can perform to burn fat, get in shape, and maintain an overall healthier lifestyle. So it makes sense that, on any given day, countless Americans either walk into the gym and jump on a treadmill or take to the great outdoors and break a sweat on the street — but what difference does it make?
Is it just a matter of personal preference or are those running on treadmills getting a different workout from those getting some fresh air? For all those who’ve wondered what scientists have to say on the matter, we’ve got you covered.
According to a study performed by Exeter University, running outdoors exerts more energy than doing the same indoors. However, putting a treadmill at just one percent incline makes it is nearly equal to running on uneven city streets.
In terms of speed, researchers have concluded that treadmills actually slow down gym-goers on average. While on the machine, your pace is set to a constant. As it turns out, most runner actually underestimate their speed and set their treadmill to a more relaxed pace. This results in individuals not challenging themselves enough — which makes for fewer calories burned.
By contrast, those who ran outside ran faster and went on for longer. Some theorize that people go further and faster when outdoors because of the relative difficultly in measuring time, speed, and distance. Sure, you can track your progress while on the street, but watching the seconds tick upward allows you to accurately track (and stop at) the half-hour mark.
When outdoors, instead of constantly watching the clock, we let our minds wander. Instead, we spend our attention on examining the sidewalk for cracks, people watching, and admiring the outdoors. This outside focus puts fatigue to the wayside, allowing us to push ourselves further.
Based on these studies, it seems pretty obvious that running outside provides the most benefit, health-wise — but it doesn’t come without some minor risks. On a scenic jog, you’re more likely to encounter uneven or unstable surfaces, which means you’re more likely to fall and, potentially, injure yourself. Additionally, you’re exposed to the elements when you run outside — which could contribute to overheating on a sunny day.
Wherever you decide to get your aerobic exercise, just remember it’s important to change up how long, how far, and how hard you run throughout the week — keep your body guessing.
Serving in the military requires us to be in top physical shape so we spend long hours carrying heavy equipment and kicking down the bad guy’s door. Being physically fit ensures that we can take the fight to the enemy and outlast them in any combat situation. It’s one of our strongest battlefield advantages.
Unfortunately, when we transition out the service, many of us trade out those brutal workouts in favor of spending more time relaxing on the couch. Those six-pack abs we used to sport at the beach have now gone AWOL. In fact,
“Veterans have a 70-percent higher chance of developing obesity than the general public,” Army veteran and fitness expert Jennifer Campbell says.
One reason for this statistic is the dramatic change in a veteran’s daily routine once they’re out of service. Where once a troop was expected to gear up and get out there for PT every morning, there’s no such demand on a veteran. This huge shift away from daily activity makes an equally huge impact on a veteran’s body. And, after reaching a certain point of inactivity, a lot of veterans just give up on their physique. Unfortunately, we’re not taught how to properly step back into the routine and achieve that lean look you had while serving.
Let’s fix that. Here are a few simple few steps that will ease you back into maintaining a healthy lifestyle.
Ease back in it
We’ve seen it time-and-time again: Amateur gymgoers start hitting the weights hard right out of the gate and, by the next day, they’re so freaking sore they stop altogether. Mentally, we want to hit the ground running and make a big impact, but slow and steady wins this race.
Start out with something relatively low-impact and gradually work your way up. It’s just that simple.
We’re not superhuman, even if we tell ourselves otherwise. Setting achievable goals, like losing a few pounds over a couple of weeks, is a surefire way to boost your morale. Continually update your goals based on the ones you’ve already smashed.
Track your calories today and cut a few hundred of them tomorrow
We love to eat good food. Let’s face it, who doesn’t enjoy chowing down on a delicious piece of cake or a juicy cheeseburger? Unfortunately, those foods are super high in calories. So, we challenge you to record all the calories you’ve eaten today, and, by this time tomorrow, cut the number down by a few hundred.
At the end of the day, losing weight and getting in shape is about achieving a calorie deficit. You must expend more calories than you take in.
Senior Master Sgt. Lawrence Greebon, Airey Non-Commissioned Officer Academy Director of Education, performs a crunch in the correct form according to the new Physical Training standards while participating in a new-standards PT test
(Photo by Airman 1st Class Veronica McMahon)
Conduct a PFT
While serving, your fitness was tested by measuring how fast you ran and how many sit-ups and push-ups you could perform in two-minutes (pull-ups if you were in the Marine Corps). Now that you’re out, consider re-testing yourself to better understand where your strength and endurance is at now.
You might not score as high as you once did, but it’ll give you a solid goal to work toward.
Once you’re back on track, things get easier.
The hardest part of any fitness program is getting started. As we stated earlier, many people start out strong and quit after a few workout sessions. No one said working out was easy — because it’s not — but there is a light at the end of the long dark tunnel.
After you get into the groove of hitting the weights and slimming down, you’ll start to notice results. Then, hopefully, what you see in the mirror will inspire you to move forward and continue achieving your fitness goals.