Besides water, coffee is the most popular drink in the entire world. Countless people from around the globe wake up every morning to a beautiful cup of the brewed beverage and drink it to get that critical morning boost.
Now, when a service member is chilling out in the field and they rip open an MRE, there’s a little pouch of coffee just begging for some hot water. Since that pouch doesn’t look as appealing as that fruit-punch drink, we tend to chuck it back into the opened MRE bag, never to meet its hot-beverage destiny.
However, we’re here to tell you why that’s not the best option.
Coffee lowers your chances of developing four major medical issues
According to Dr. Michael Roizen, drinking coffee lowers your chances of developing Alzheimer’s and Parkinson’s, along with liver and ovarian cancer.
The board-certified anesthesiologist explains that those medical benefits come from the caffeine within the drink and polyphenols, a micronutrient found in the coffee plant that’s packed with antioxidants.
Staying on your toes
When we first wake up, our brains typically aren’t functioning as well as they do later in the day. Caffeine, the world’s most popular psychoactive drug, tends to take over the adenosine receptors in the brain, which are responsible for making you feel tired.
Now, when you’re feeling tired on post, drink that MRE coffee and block those sleepy receptors. The health benefit here comes with not falling asleep getting killed while you’re on watch.
Filter that instant coffee
Now, we know what you’re thinking, why would I filter instant coffee? Sounds stupid, right? Coffee contains over 1,000 compounds and some of those can elevate your cholesterol.
To help get the benefits without any of the drawbacks, pour instant coffee through a paper filter or a clean t-shirt. This will separate those cholesterol-raising compounds from the good stuff.
Drinking coffee can also reduce your chances of developing type 2 diabetes. That’s also f*cking huge.
It boosts your metabolism
Since caffeine is a stimulant, it raises all sorts of levels in your body, like blood pressure and heart rate. Because of that, your metabolism jumps and burns more calories to meet your body’s rising energy needs. Now, don’t think that drinking a lot of coffee will solve your love-handle problem — it won’t — but it will give you some extra energy while you’re in the gym.
Eat normal and have this shake every day, and weight will accumulate.
You can always eat more, if it’s sustainable…
Is that really enough?
If your goal is to really pack on size you should be more aggressive. BUT, if you’re a true hardgainer there’s a psychological barrier you need to overcome, or a more aggressive bulk will never work out for you.
One of the main hurdles for you to overcome is to become okay with your “abs” becoming softer. Skinny guys almost always take solace in their abs. It makes sense, everyone has abs if they can just get lean enough. Modern culture has decided that abs=strength. Not true.
Especially not true if the rest of your body looks emaciated.
Nevertheless, hardgainers find their identity in their stomach muscles that look more like extra ribs than something capable of protecting their midsection and developing power.
If that’s you, a more modest caloric surplus is the best way to start adding some size. You won’t “lose” your abs and may even start to see an increase in definition depending on how diligently you’re training.
If any of your bulking meals look like this you have a 99.99999% chance of having a bad time.
The dirty bulk, AKA eating like an asshole, is unsustainable for true hardgainers. It implies that you’ll get a few calorically heavy days and then go back to your normal eating patterns. Being a hardgainer means that you naturally eat less than you should, you can’t trust your body to intuitively want to eat more than will feel physically comfortable.
A more modest increase of 300-500 calories is much more sustainable for the time period it takes to gain muscle. On average, if you’re gaining more than 5 lbs a month, it’s going to be mostly fat. You don’t want that. The math of a 500 calorie surplus works out to about 4.5 lbs of muscle gain per month for a novice lifter. That’s right in the sweet spot.
Get the Mighty Fit Plan now and be first in line to get it fully supported in a mobile app for free.
If this article has spurred more questions than it’s answered, check out the Ultimate Composure Nutrition Guide, it’s in my Free Resources Vault over at Composure Fitness. This guide is the perfect compliment to the Mighty Fit Plan, which is about to get a huge update shortly. If you’ve already completed the plan or are interested in it, now is the time to sign up for it so that you can be one of the first people to experience the plan in all its mighty glory after the overhaul.
Your mind is a muscle. Your patience is a muscle. Your creativity is a muscle. Your muscles are muscles. Just like muscles all these other skills and organs can be trained to become better at what they do. Let’s have a look at exactly how this works for your brain and how you can train it with meditation to become more resilient, just like your biceps get from all those curls you finish every workout with.
Trying to get enlightened real fast!
(Photo by Sgt. Elizabeth White)
This is how your brain works
When you are born, your brain is like the untainted wilderness. As you grow and learn things paths are developed in your brain to those facts and actions just like footpaths are in the woods. Over time those paths become entrenched so that they are unconscious.
When was the last time you gave your full attention to tying your shoes? It’s probably been a long time, that’s because simple actions like lacing up your boots get moved into your unconscious memory. You don’t need to think about doing it. This is a way that our brains work to save space and processing power.
This is great for things like getting dressed or signing your signature, but it becomes a problem when your habits are less desirable, like smoking or not thinking before you speak when your OIC is around.
US Army Veteran, Sean Villa, on Transcendental Meditation
Being able to break these bad habits and actively control what we remember is one of the benefits of meditation known as neuroplasticity.
That phrase: “You can’t teach an old dog new tricks.” comes from old people being stuck in their ways, refusing to change, obviously. That’s the opposite of neuroplasticity. Meditation teaches your brain to stay young and flexible.
Literally, the same thing that happens to your body when you train happens to your brain when you meditate. It makes you more resilient to change and adversity. Whether that adversity is an alligator that needs a beat down- physical training #happygilmore, or a newly updated browser that makes it impossible to figure out how to delete your less than desirable search history #firstworldproblems- meditation.
Don’t forget the gym just because you are training your brain like these guys.
Of the pilot studies on military members with PTSD, they all have been able to show significant results from meditation. In one study over 83% of the participants had a positive effect after just one month, some of which were even able to get off the medication they were taking to help manage their symptoms.
The practices these groups were doing did more than just manage symptoms. It allowed the service members to come to terms with what they experienced. This takes neuroplasticity to the next level.
Meditation Improves Performance at Military University
What happens many times in those with PTSD is that their mind gets stuck on loop reliving a terrible or gruesome experience. The brain digs a path so deep that it’s like you’re stuck in the Grand Canyon of your mind with no climbing tools to get up the wall and out of that undesirable place.
The meditation practices in these studies gave the participants the tools they needed to start climbing up and making their way out to forge a new less traumatic path.
Again, this is exactly the same as if you were actually stuck at the bottom of The Grand Canyon. You need the physical strength to start making your way up, if you’ve never done a pull-up that climb is going to be impossible. You need to train and acquire the physical tools to accomplish such a feat.
You don’t need to be sitting crossed legged to be doing it “right”.
Learn to be in silence: Most of us are constantly surrounded by ear clutter. And even when we finally get a chance for some silence, like in the shower, we decide to crank the Spotify Throwback Workout playlist. Many people can’t even fall asleep without some noise in the background. Start slow on your path to meditation by just picking some dedicated time where you will intentionally listen to nothing and no one. Put some earplugs in if you’re in the barracks and just learn to embrace the silence.
Use an app: What happens when you go to the gym completely unprepared with no idea what to do? Chances are you end up doing a few sets of biceps curls and waste 30 minutes on a treadmill. The equivalent can happen when meditating. Start slowly with an app like headspace or Sam Harris’ new app Waking Up. They will take you through a beginners course on meditating and help you start building that neuroplasticity toolbox.
Heading out to the beach or chilling out by the pool are some of the best ways to spend a warm, summer day. Unfortunately, countless people feel insecure about getting into swimwear because they don’t like the way their body looks. Whether you’re doing it for your health or just to feel more comfortable in your skin, you can tone up that tummy with a few exercises that take just 10 to 15 minutes out of your day.
Do the following and get out there and soak up the sun’s rays.
And, of course, don’t forget proper sun protection.
Start by getting into a laying position. Now, place your hands under your lower back, extend your legs out, and hold them up, slightly bent. Begin the rep by raising your legs upward toward the sky and then slowly lowering them back down, but do not touch the ground with your feet. It’s a solid exercise for our lower abdominal muscles. Make sure you engage that core throughout.
Now repeat this 10-15 times and do at least two or three more sets.
Lay flat on your tummy and — just like how Superman flies — hold your arms and legs straight out, lifting them slightly. This action creates controlled stress on your lower back, which you should hold for two to three seconds before releasing.
Got it? Sweet!
Now repeat this 10-15 times and do at least two more sets.
This excellent exercise can be done anywhere that you have enough space to lay on your back. Once you’re in position, bring your knees, one at a time, toward your face, tightening your abdomen in the process. Then, simply pedal your feet as if you’re riding a bike.
It’s easy and your abs will thank you in a few weeks.
Go to nearly any gym, and you can spot one or two patrons who are walking around with the terrible physical ailment known as “imaginary lat syndrome.” You know those guys whose arms are fanning out away for the rest of their body because they want you to think that they’re so jacked.
Well, it’s not fooling anybody. In fact, having ILS makes you look like a complete moron while you’re trying to show off something off you don’t have.
Thankfully, there is a proven solution if you’ve tested positive for ILS and it’s composed of targeting the lateral muscles that make up your back.
First, appropriately adjust the weight, so it’s manageable, but provides a comfortable level of resistance. Using a close-grip bar, sit on the bench, facing the weight, and with a slight bend in your knees pull the resistance backward. Now, keep your straight maintaining a 90-degree angle with your hips and complete it rep when your elbows also bend to a 90-degree angle.
Make sure you squeeze those lateral muscles once you bend your elbows, then slowly release your arms back toward the weight, working on the negative aspect of the set.
Now, complete two to three more sets of 8-12 reps each.
In a standing position, slide your feet about shoulder length apart and hold onto the cable rope. Pushdown the individual rope ends until it touches the outside portion of your hips while squeezing those lats before slowly bringing those rope ends back to its original position.
Now, complete two to three more sets of 8-12 reps each.
In a seated position, grab onto the close-grip bar, pull the bar down toward middle chest while slightly leaning backward, and squeeze those lats before slowly bringing the close-grip bar back up. Remember to keep your elbows as close to your sides as possible.
Now, complete two to three more sets of 8-12 reps each.
While staying in a seated position, place your hand on the bar, with a reverse grip (palms facing you), and pull the bar toward your middle chest while slightly leaning backward, and squeeze those lats before slowly bringing the bar back up.
Now, complete two to three more sets of 8-12 reps each.
With a slight bend in your knees, place your hand on the bar, just outside of your knees and slowly lift up on the manageable weight. Before completing the first rep, make sure your back isn’t arching, and your eyes are looking forward. Now, pull up on the bar toward your navel and slowly bring the bar back toward the starting position.
This exercise can cause lower back pain if your form is off or you’re using to much weight. Make sure you check your ego at the door.
Now, complete two to three more sets of 8-12 reps each.
It’s no secret that enlisted troops don’t make a lot of cash (especially when you think about what’s asked of them). The military has mandatory fitness requirements for active troops, but even so, PT sessions concentrate on limited exercises geared toward passing the PT test. Many servicemembers also have families who want a healthy lifestyle, but who can’t afford a gym membership.
Most military base gyms are pretty exceptional but, like all tools, these workout faculties don’t mean sh*t unless you know how to use them. Hiring a personal trainer to put you through a series of workouts can get super pricey and most troops can’t afford someone’s expert advice on how to get leaned out.
So we came up with a few ways to help you learn from those expensive trainers without paying a freakin’ cent.
Learn workout tips from trainers as they work with their other clients
In many of the non-exclusive gyms, once you enter the facility you’ll notice many of the trainers are putting their clients through their paid workouts out in the open. This is a great time to be at the gym.
Now, without looking like a complete stalker, it’s okay to take mental notes of what exercises they’re conducting and how they are performing them.
You can use that visual information and put it in your bag of workout routines for later. If you just happen to overhear the trainer’s personal critique of a specific exercise, then that’s a huge plus.
Search for free personal training vouchers online with no commitments
One of the best ways for physical trainers to build their fitness empires up is by online marketing and their clients’ word of mouth. The hardest part for any trainer is to get you through their door and meet with them face-to-face. To get you into their gyms, many will offer you free training sessions to prove they can bring value to your lifestyle.
If you go through with the free sessions, make sure you read all the fine print on the voucher so you’re not falling into a more significant commitment than you thought. Free personal training vouchers could be your golden ticket to a healthier lifestyle.
Casually talk to trainer and have them pitch you why they should train you
Trainers are always looking for new clients; this makes them super approachable. In fact, they will try and make eye contact with you so they can start a casual conversation with you that will hopefully lead to you setting up an appointment with them. If you want to outsmart them and get some free training, you can tell them your fitness goals and they might recommend a workout program you’ve never heard of.
Take that information to the internet and research what the hell they were talking just about. You can save money by watching free video streaming services — let ad revenue pay for your work-out!
Watch one of several thousands free training videos on YouTube
The fitness market is flooded with ripped men and women trying to teach you their way of training using YouTube as their distribution system. All you have to do is type what workout you’re looking for and at the touch of a button, you’ll have thousands of training videos to choose from at no cost.
Everyone wins in this scenario. The YouTube trainer expands their personal following and you get great advice without shelling out boatloads of cash.
Ripped people at the gym have put in the time to build that muscle mass.
If you have no idea what exercises do what, discreetly take a look at what the ripped gym-goers are doing and how they are doing it.
Like they say, “Monkey see, monkey do.” Learn the movements and attempt to mimic what you just saw — with a manageable weight. It’s a hell of a lot cheaper than spending your hard earned cash on a trainer.
FYI: Sorry to all the fitness trainers out there for this article c*ck block. But we’re telling the truth.
For military professionals, lower body strength is a must. For many humans, loss of lower body strength is the cause of the fall in old age that starts the domino effect of poor health ending in death…#Grim.
If you are human, a military professional, both, or soon to be both, having a strong squat will only make your life easier and longer. This is why we squat.
Leg strength is a prerequisite for the job. We hike everywhere.
The purpose of the low-bar back squat is to recruit the most amount of muscle possible in a lift. On average most people need general overall lower body training. The low bar position on the back gets the most muscles involved and is, therefore, a staple exercise in many complete training programs.
Take a deep inhale and brace your abs. The combined muscular flexion from your core and air pressure from your lungs filling will keep your spine stable and strong for the entirety of the movement.
Depth in the squat is when the top of your thigh just below your hips goes below the top of your knee.
In the squat, we are using the stretch reflex of the hamstrings to help “spring” us up from the bottom of the movement, known as the hole. That stretch reflex response is completely negated if you go to a depth where your hamstrings become passive in the movement. They should always be engaged and never lax.
A common mistake for people that take pride in their squat depth is that they get stuck in the hole because they are trying to re-engage their disengaged hamstrings. Under a heavy load, your hamstring cannot contract again without serious risk of pulling or tearing.
Waste no time in the hole. Hit your depth and explode back up.
You should never have enough time in the hole to smile for the camera… This makes me cringe.
Your knees should be tracking over your toes for this entire movement. Don’t let them cave in. Think “twist the ground apart with your feet and knees.” This will engage all of your glutes and prevent the dreaded valgus knee collapse that is all too common.
The bar should be centered over the middle of your foot, just like the deadlift, for this entire movement.
Think about your tailbone moving straight up as if it’s being pulled by a rope from the ceiling directly above it. This is where all of you power comes from.
DON’T think about moving your butt forward. Think vertical- forward motion will push you forward and off-balance. Move directly against gravity.
DON’T think about straightening your knees- this will push you off-balance as well.
DON’T think about your feet. If they are balanced in 3 points, you should pay them no more mind. Those three points are heel, big toe, and little toe- like a balanced triangle.
Finish the rep by squeezing your glutes and extending the hips into what feels like a posterior pelvic tilt
This will make you stand up straight and completely finish the reps.
Inhale and repeat.
When to train
Scheduling at least 72 hours between squat sessions, in the beginning, is important to ensure adequate recovery so that you can get the most weight on the bar and make the most gains. Over time, depending on your goals and recovery, you can safely squat three or even four times a week at sub-maximal intensities.
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.
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.
You’ve got lazy glutes and your knees are paying the price.
The valgus knee collapse, yes, you read that correctly. It’s that brutal-looking event that happens when your glute medius doesn’t know how to pull its weight.
If your knees are caving in when you squat, fix it by focusing on twisting your knees out and engaging the upper outside corner of your glutes AKA your glute medius. For some of you that simple correction will be enough to relieve your knees and clear up any pain.
In between sets of squatting perform 12-15 reps of the glute bridge. Really focus on squeezing your glutes at the top of the movement and keeping your knees pointed out while bridging. This will cue your glutes to stay on when you get back to your sets of squatting.
It’s not always the glutes’ fault; sometimes the hip flexors are just as guilty. The majority of us spend all day sitting down with our psoas muscles and the rest of the hips flexors gang shortened and disengaged. It’s not totally their fault for not taking part in the squat.
By engaging your hip flexors, you’ll find it easier to sit back and down rather than crumbling forward into your knees like you may be doing currently.
Give your hip flexors some resistance between sets with your hands and force them to actively close your hip angle.
If that simple cue doesn’t work for you, use a resistance band to give you some errr…. resistance. Hang it up high and hold onto it with both hands. Then actively pull yourself down into the squat position by engaging your hip flexors.
The box isn’t there to make your life easier. It’s there to help you make the squat as efficient and gainful as possible. Put that box behind you and stick your ass out and back to the box. Just touch it with your butt and stand back up. Don’t linger down there relaxing.
Hit your obliques and rectus abdominis. Chops and ab wheel roll-out will do the trick here. Throw them at the end of any workout and go for 2-3 sets of 8-12 reps. They will make your core so stable that your knees won’t ever feel the secondary effects of a weak spine ever again.
Only squat once per week. Unless you love squatting or are competing you don’t need to do it more than 1 time a week. You have 3 major lower body movements; the squat, the deadlift, and the hip thrust. There’s no need to squat, especially if your knees bother you.
Following the debut of the documentary “The Game Changers” on Netflix, which aims to debunk the myth that vegan athletes struggle to get enough fuel and protein, athletes and recreational exercisers have contemplated trying out a plant-based diet.
Fitness influencer brothers Hudson and Brandon White, known for their YouTube Channel “Buff Dudes”with over 2 million subscribers, tried the vegan diet for 30 days and recounted their experience in a video watched more than 600,000 times.
The pair has tried other month-long challenges like keto and intermittent fasting. As first-time vegans, they take viewers step-by-step through their journey into plant-based eating, including shopping for veggies, meal prepping, and hitting the gym.
The Buff Dudes focus on incorporating simple, whole-food options like broccoli, spinach, and asparagus, as well as complex carbs like sweet potatoes and oatmeal. They also eat plenty of healthy plant-based fats like nuts and seeds, along with protein sources like quinoa and beans.
Although the brothers find it surprisingly easy to stick to a vegan diet, especially with the help of meal prepping, they find it has a unfortunate downside — gastrointestinal distress.
Switching to a plant-based diet can cause more flatulence a
It’s true that going vegan might lead to an initial gassy phase. That’s because plant-based foods are high in fiber, a type of carbohydrate that the body can’t digest, according to the Harvard T. H. Chan School of Public Health.
While fiber is linked to health benefits like lower cancer risk, stable blood sugar, satiety, and weight loss, it can also make you gassy because bacteria in your gut produce gas as a byproduct of processing fiber.
Certain types of veggies and grains can exacerbate the situation. Broccoli, for instance, is high in complex sugars, which take longer to break down in the digestive tract and produce more gas along the way.
However, research suggests that a plant-based diet can actual change the gut microbiome, promoting the growth of different beneficial bacteria that thrive on a high-fiber, plant-rich diet. This means that the body can adapt over time, eventually helping you get past the gassy phase.
Meantime, drinking plenty of water, especially with meals, can help ease symptoms, according to the T. Colin Campbell School of Nutrition Studies. Eating more slowly can also help. And, particularly for people transitioning from a diet high in processed foods, taking probiotics can also speed the growth of a healthy microbiome for better digestive health.
Finally, transitioning to a plant-based plan, rather than making an abrupt change, can be gentler on your digestive tract. “It’s really important to pay attention to your body, what it needs, and how you’re feeling” when making any major diet change, Robin Foroutan, a registered dietitian nutritionist and representative for the Academy of Nutrition and Dietetics, previously told Insider.
Plant-based meals can keep you full and energized
The upside of all that fiber, and all those complex carbohydrates, is that they can help keep you feeling full and energized while eating meat-free meals.
“I’m pretty happy so far,” Hudson said on the video. “I think having a little bit of additional carbs has really helped me. I feel fuller, very pumped … I feel bigger after every workout, and my strength levels really haven’t decreased, which is great.”
Both the Buff Dudes found a vegan diet helped them felt good, including during their workouts, and was able to meet their nutritional needs, especially with a little bit of planning. Although neither of them decided to stick to the diet, opting to add in eggs, yogurt, and other animal products back in, they recommend giving it a try.
“No matter what kind of lifestyle you choose, you’re going to have something available to you to make sure you’re happy, content, satiated and buff,” Brandon said.
This article originally appeared on Insider. Follow @thisisinsider on Twitter.
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.
For years, men and women have stepped into the gym looking to lift to gain some extra muscle — which is awesome. We, the dedicated, alternate between “arm day” and “chest day” in a never-ending quest to keep our bodies guessing, avoiding that awful “plateau effect.”
Despite its importance, however, many of us dread “leg day.” You should never neglect your lower body strength, but it’s harder to find the motivation to work on something that isn’t glamorous. Thankfully, if you want to bulk the entire body up at the same time, there’s one particular exercise that’ll do the trick: the deadlift.
The deadlift gets a bad rap in the gym world. Many amateur lifters perform exercise using lousy form or simply too much damn weight and end up injuring themselves. The fact is, there are many ways to screw this movement up — and only one way to do it right. Use these tips to get the most out of each massive rep.
Proper foot positioning depends on the individual and how much power they can generate. However, in general, most people want to stand with their feet about shoulder-width apart, if not just a tiny bit wider. Keeping your feet too close together lowers your center of gravity and knocks you off balance.
We don’t want that.
A solid footing will better ensure you lift properly.
After putting on a lifting belt, many people wrap their hands around the bar in opposing positions — one palm facing out and one palm facing in. Others take a simpler route and lift with both palms inward. What’s most important here is to maintain a symmetric angle with both arms. Having one arm flared out more than the other can result in an injury — our bodies weren’t meant to carry more weight on one side than the other.
Most people position their hands just outside of their knees to maintain symmetry. However, different types of deadlifts require different hand placements. For starters, keep your hands in the standard position until you get comfortable.
A rounded back will probably result in a sore back.
Your feet are set, your grip is firm, and you’re ready to do the lift. Give the weight an initial tug upward and straighten out your back. As your rise up into the lock-out position, the weighed bar should just about scrape your shins. If the bar is more than an inch or two away from your front leg, it’s not correctly positioned and you’re risking injury. Remember, the closer the better.