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.
To become an officer in the Revolutionary War you needed to have brass…courage. The initial fervor against England drove men to enlist in droves to fight against tyranny. The British Army was the best trained and equipped army in the world at the time. Congressional leaders urged for bigger enlistment quotas and longer term contracts. However, locals who wanted to join preferred to join militias and elect their own officers.
Similarly to Europe, officers came from the same cloth of the upper levels of society. A gentlemen of warfare, a Colonial Officer is expected to be honorable, self-sacrificing. The fledgling country promised signing bonuses, free land at the end of the war and a lifetime pension to entice them to fight for God and country.
Whereas, upon becoming an officer the realities of the war became apparent and they were now your problem. Different states allocated their contributions to the war by varying degrees of dedication. The troops looked to you to provide what the state promised such as adequate food, shelter, clothing, and medical care. It was not always feasible to meet these promises. Officers had the additional burden to restrain their troops because the threat of mutinies was very real.
Different from their British counterparts, Colored cockades on their hats distinguished officers by their rank; green for lieutenants, yellow for captains, and red for majors, colonels and lieutenant colonels. General officers wore sashes: green foraide-de-camp, pink or red for brigadier generals, purple for major generals, and blue for general and commander-in-chief. Under those circumstances, a competent officer had a secret weapon to turn a rag-tag group of men into a professional army: the first drill manual in American history.
Von Steuben recommended patience when training new recruits. They are not the pedigree, standing armies of England. This strategy worked in encouraging the men with positive reinforcement and ‘mildness’ in terms of respect. The term ‘sergeants are the backbone of the army’ comes from this era. Officers trained their Sergeants, in turn, their Sergeants trained the men.
A properly trained soldier could fire three to four shots per minute.
A company is to be formed in two ranks, at one pace distance, with the tallest men in the rear, and both ranks sized, with the shortest men of each in the center. A company thus drawn up is to be divided into two sections or platoons; the captain to take post on the right of the first platoon, covered by a sergeant; the lieutenant on the right of the second platoon, also covered by a sergeant; the ensign four paces behind the center of the company; the first sergeant two paces behind the centre of the first platoon, and the eldest corporal two paces behind the second platoon; the other two corporals are to be on the flanks of the front rank.
Chapter three, Of the Formation of a Company
The term ‘Line Company’ for Company sized elements is still in use in Marine Corps infantry battalions. Modern formations have the officer in the front and the men formed in formation behind them. This is modern formation is used in all branches for ceremonial and accountability purposes.
There are nine movement related commands and 27 commands for loading and firing a musket. The rate of fire during the first or second minutes of the battle were the most critical. The fog of war would make it difficult for troops to hear commands. Due to the chaos of battle the men would eventually fire at will, an officer had to maintain discipline for as long as possible. A typical drill used at the outset of a battle is dictated in ‘Position of each Rank in the Firings’ of the drill manual.
Front Rank! Make ready! [One motion.]
[Spring the firelock briskly to a recover, as soon as the left hand seizes the firelock above the lock, the right elbow is to be nimbly raised a little, placing the thumb of that hand upon the cock, the fingers open by the plate of the lock, and as quick as possible cock the piece, by dropping the elbow, and forcing down the cock with the thumb, immediately seizing the firelock with the right hand, close under the lock; the piece to be held in this manner perpendicular, opposite the left side of the face, the body kept straight, and as full to the front as possible, and the head held up, looking well to the right.]
Take Aim! Fire!
Rear rank! Make ready! [One motion.]
[Recover and cock as before directed, at the same time stepping about six inches to the right, so as to place yourself opposite the interval of the front rank.]
Take Aim! Fire!
Drill commands still used today
These are the drill commands still in use today in ceremonial drills. Rifle stacks are another method of temporarily storing firearms when not engaged that have also survived to the modern era.
Attention! To the Left/Right- Dress!
To the Right – Face! Now used as ‘Right/left – Face!’
Christian Kirk, WR, Cardinals- The Christian Kirk bubble has finally burst. The young receiver exploded this past Sunday, hauling in three touchdowns on the way to ending his TD-drought on the season. Murray is steadily gaining confidence, and Kirk is getting more red zone looks as Fitzgerald looks on nodding proudly and stroking his long white beard. All signs point to massive value for Kirk.
Derrick Henry, RB, Titans- Derrick Henry is currently 5th in the NFL in total rush yards. That’s thanks in major part to his 32 fantasy point performance in a win over the Chiefs. The Chiefs’ defense is questionable, but what’s not questionable is Henry’s workhorse load, especially with a quarterback like Tannehill, who is green to the offensive system.
Ronald Jones, RB, Bucs- Are the Buccaneers good? Is milk good for you? Who cares! The Bucs have produced two of the best fantasy scoring WRs this year, and now Ronald Jones looks to be a borderline RB1 tier player moving forward. The big upside to Jones as of late is his pass-catching ability—8 receptions for 77 yards.
Patrick Mahomes, QB, Chiefs- That knee seems to be holding up just fine. Mahomes returned with his superman cape still intact, and although the Chiefs suffered a surprising loss to the Titans, Mahomes continues his dominance as a fantasy stalwart. He even added some razzle-dazzle on a jump pass across the middle of the field for a 63-yard score.
Seeing Cooper Kupp’s stat line from today:pic.twitter.com/qdpzx9MIwi
Stefon Diggs, WR, Vikings- Diggs just posted his second consecutive sub 5 point fantasy performance. Diggs has always been streaky; the truly concerning reason to be cautious moving forward is the fact that his last two duds came in games where Thielen was sidelined. Even with the lion’s share of targets, Diggs cannot seem to get anything going lately.
Cooper Kupp, WR, Rams- Congratulations reader! You had as many catches, touchdowns, and fantasy points as Cooper Kupp this week. The Pittsburgh defense (apparently amazing now???) shut Kupp down, and highlighted just how hobbled the Rams offense looks this year with a banged-up Gurley. Goff could not get anything going, and with a tough stretch of good secondaries to come, now may be the time to trade Kupp.
Saquon Barkley, RB, Giants- Daniel Jones posted a 30+ point fantasy performance Sunday. You’d think then, that Barkley had a major role to play. Somehow that was not the case, as a clearly still slightly injured Barkley toughed it out for a measly 8 fantasy points. Barkley saw a loss of snap counts to Wayne Gallman, further signaling the idea that he was not fully 100%. He has a bye week to rest up, but simply put, he has not come within a mile of his supposed #1 pick value this year.
Odell Beckham Jr, WR, Browns- Christian Kirk entered Sunday’s matchup with 0 touchdowns. When the game ended, he had three times as many touchdowns as OBJ has had on the year. This isn’t for lack of targets, however. Mayfield was practically forcing the ball to OBJ in the red zone, but the two could just not get any kind of offensive rhythm going. Odell may take his talents elsewhere this off-season.
Ryan Tannehill with MAGIC, should’ve been the starter all season long.pic.twitter.com/zGBYv2kpIV
Brian Hill, RB, Falcons- Devonta Freeman suffered a foot injury, and Ito Smith is out as well. That makes Hill the lone figurehead in the backfield of a fairly potent offensive attack. Hill is the #1 waiver wire pickup in a fairly dry point of the season. He’s worth an add.
Jacob Hollister, TE, Seahawks- Hollister filled in nicely for Dissly, as he compiled 14 fantasy points en route to a 49ers upset. Tight ends are slim pickings this year, and with Hollister available on over 50% of leagues, he’s worth a waiver add.
Ryan Tannehill, QB, Titans- Tannehill has filled in for Marcus Mariota guns blazing. He’s stringing together Titan wins, and (mort importantly for fantasy owners) he’s putting up solid numbers. The AM receiver-turned-quarterback product can also get the job done with his legs—boosting his value.
Kyle Rudolph, TE, Vikings- Sure, Rudolph has been somewhat of a “bust” this season from a fantasy standpoint. However, a multiple TD game from a tight end simply can’t be overlooked when the outlook is so thin. He hauled in both red zone targets and, while only racking up 14 receiving yards, ended the night with 17 fantasy points. If you’re hurting for a tight end (nice) then give Rudolph a shot.
Marshon Lattimore was having none of it @shonrp2pic.twitter.com/7jXWf9UssZ
Marshon Lattimore is one of the best cover corners in the league. Apparently, he wanted to prove to Julio Jones (and the rest of the league) that he’s a headhunter too. This Sunday, he delivered a textbook hat-on-the-ball-wrap-up that would make your high school DB coach cream his Nike fleece joggers.
The military has very talented photographers in the ranks, and they’re always capturing what life as a service member is like during training and at war. Here are the best military photos of the week:
An aircrew member with the 15th Special Operations Squadron looks out at Puerto Rico from an MC-130H Combat Talon II, Sept. 27, 2017. Approximately 50 Air Commandos are part of a group deployed to provide humanitarian aid after Hurricanes Irma and Maria devastated islands in the Caribbean.
Aviation Electronics Technician Airman Jean Fernandez, assigned to the Garudas of Electronic Attack Squadron 134 (VAQ-134) and a native of Bonao, Dominican Republic, conducts an inspection for an EA-18G Growler in preparation for flight operations on Misawa Air Base.
An M270 multiple launch rocket system fires during a live fire training exercise at Rocket Valley, South Korea, Sep. 25, 2017. 2nd Battalion, 4th Field Artillery Regiment attached to 210th Field Artillery Brigade certified 16 crews in five hours as they completed their Table VI certification.
U.S. Army Pfc. Emmanuel Bynum, assigned to the 101st Combat Aviation Brigade (CAB), reinstalls the fairings on a HH-60m Black at Ceiba, Puerto Rico, Sept. 27, 2017. The 101st CAB will be conducting medical evacuation and relief efforts to support FEMA in the recovery process of Puerto Rico after the devastation created by Hurricane Maria.
The Arleigh Burke-class guided-missile destroyer USS Oscar Austin (DDG 79) transits the Baltic Sea Sept. 26, 2017. Oscar Austin is on a routine deployment supporting U.S. national security interests in Europe, and increasing theater security cooperation and forward naval presence in the U.S. 6th Fleet area of operations.
Equipment Operator 2nd Class Patrick Reiter, assigned to Naval Mobile Construction Battalion 1, operates a rig during water well drilling operations in support of Southern Partnership Station 17. SPS 17 is a U.S. Navy deployment executed by U.S. Naval Forces Southern Command U.S. 4th Fleet, focused on subject matter expert exchanges with partner nation militaries and security forces in Central and South America.
U.S. Marines adjust an 81mm mortar to improve defensive posture near Gereshk, Afghanistan, Sept. 22, 2017. Several advisors with Task Force Southwest are assisting their Afghan National Defense and Security Force counterparts throughout Operation Maiwand Six, which is designed to thwart insurgent presence and promote security and stability in the Nahr-e-Saraj district in Helmand province.
U.S. Marine Corps Lance Cpl. Brian Sanchezangel, an infantry Marine with Kilo Company, 3rd Battalion, 1st Marines, holds security for a rehearsal raid during Weapons and Tactics Instructors Course (WTI) 1-18 at Yuma, Ariz., on Sept. 27, 2017. WTI is a seven week training event hosted by Marine Aviation and Weapons Tactics Squadron One (MAWTS-1) cadre which emphasizes operational integration of the six functions of Marine Corps Aviation in support of a Marine Air Ground Task Force. MAWTS-1 provides standardized advanced tactical training and certification of unit instructor qualifications to support Marine Aviation Training and Readiness and assists in developing and employing aviation weapons and tactics.
The Coast Guard Cutter James serves as a command and control platform in San Juan, Puerto Rico, Sept. 25, 2017. The cutter’s crew deployed to aid in Hurricane Maria response operations and the ship’s communications capabilities are being used to help first responders coordinate efforts.
Coast Guard Chief Warrant Officer Scott Smith of the Pacific Strike Team and Laredo Construction Project Manager Bob Springob evaluate removal operations for a displaced vessel here in Houston, Texas on Sept. 28, 2017. The Coast Guard, the Texas General Land Office, the Texas Commission on Environmental Quality and the Environmental Protection Agency have been fully integrated into a Unified Command with the mission assignment of removing displaced or partially submerged vessels as a result of Hurricane Harvey.
Mock IEDs attacks, fire and maneuvering drills, and scrambled medical evacuations are just a few exercises Marines and sailors run while training at Mojave Viper. “The Viper” takes place in Twentynine Palms, California, the largest training base of the U.S. Marine Corps.
Although each scenario the Marines encounter is played out under strict supervision, it’s considered the closest thing to war a young infantryman are exposed to before facing the real enemy. The training takes place in a desert landscape that closely resembles the environment troops will meet in Afghanistan — and it sucks.
It’s f*cking filthy
Infantry Marines and sailors from various bases show up to Camp Wilson, where their desert training will take place. 99.9 percent of the time, the Marines occupy the K-spans located on the grounds. Those K-spans are rarely cleaned before the incoming troops arrive, which causes problems.
Plus, since you’re training in an open-desert landscape, the wind will blow all types of viruses and bacteria about. This, in conjunction with already-dirty living conditions, causes troops to come down with all kinds of illness, like pink-eye and a variety of sniffles. Keep your mouth closed and your eyes covered whenever possible.
Cpl. Dwight Jackson, a working dog handler with 1st Law Enforcement Battalion, I Marine Expeditionary Force, cools off his dog, Hugo while training in Twentypalms, Calif.
The summer heat
If you’re unlucky, you’ll be sent to Mojave Viper during the late spring and early summer months. You better start getting ready for the heat.
Not only is it freakin’ hot in the direct sunlight, but the blazing heat is made even worse by training in your full PPE gear. Welcome to hell!
Lance Cpl. Charles Wohlers, 1st LE Gunner, Marine Wing Support Squadron 371, prepares his gear for the cold wear before the Motorized Fire and Movement Exercise exercise on range 114, at Marine Corps Air Ground Combat Center, Twentynine Palms, Calif.
(Photo by Pfc. William Chockey)
The cold nights
If you think the days are bad, just wait until the sun goes down and the temperatures drop. Hell has just frozen over.
Lance Cpl. Daniel Breneiser, right, gets vaccinated against smallpox by Hospital Corpsman Nathan Stallfus
(Photo by MC1 Nathanael Miller)
Showering in a pool of smallpox
While stationed in the camp, most troops receive a smallpox vaccination on their upper arm. This vaccination creates a small blister which takes a few weeks to heal and may leave a scar. However, during that healing period, troops still have to shower to maintain proper hygiene.
As you shower, water will run over the blister and onto the floor. When multiple troops shower at the same time, the plumbing usually gets backed up, essentially creating a nasty pool of smallpox-laden backflow. Great.
The DD-214. The magical ticket that ends all of your military life problems that started the moment that recruiter told you that your job doesn’t deploy, you’ll have plenty of time for college, and everyone looks sexy in a uniform.
Except that some of those problems you think of as “military” problems are actually just problems everywhere, and they will absolutely follow you into the civilian world. Here are six of the crappiest parts of the military that will keep coming up at every job:
1. People “Piggy-backing” at the end of meetings
Seriously, someone always wants to impress the boss. In the military, this means that safety briefs and other formations go on longer than they should, often with everyone standings or taking a knee as the order “Don’t drink and drive, no, really” is repeated about 14 times.
The only difference in the civilian world is that it’s always a meeting about something mundane like “Stop putting recyclables in the trash compactor” and you’re often, but not always, allowed to sit for it. On the plus side, you’re never required to stand at parade rest, so that’s nice.
2. Obviously contradictory orders
Everyone better have 100 percent of their TA-50, no excuses. After all, we already gave you those lockers you can’t use. (via U.S Army W.T.F! moments)
Everyone’s been on that work detail where you get a long briefing about how to clear vines or branches or something safely, and then some private gets told to hold another one by the feet as the second one cuts branches upside down with sharp blades.
But don’t look to the civilian world to make more sense. Get a job in a warehouse and expect to hear stuff like, “Never lift anything over 40 pounds without having a buddy help you. Alright, now Tom, you go move those 50-pound boxes on your own. Everyone else come with me.”
3. Outdated equipment
Understand that no management on the planet wants to spend money on equipment for their workers until they have to. In the military, that meant it took a couple hundred letters to senators and an exposé on CNN before the command would buy the updated body armor that cost $2 more per plate.
But the civilian side isn’t any better. If that old Atari computer can still track the customer records and the engine jack only leaks a little bit of hydraulic fluid, you can bet that neither of those things is getting upgraded for a while. Probably not until the jack fails and Tom gets crushed under an old Toyota engine.
4. Horrible incompetence in your co-workers
Come on, you didn’t think that 50-year-0ld supply sergeant crankily waiting to retire as an E-5 while doing absolutely no work only existed in the military, right? If so, brace yourself, because those dudes exist in the civilian world, too.
As a matter of fact, take a look around at your civilian job after you get that beautiful DD-214. If there’s a red-faced, lazy, 55-year-old equipment office manager complaining about how he “doesn’t get enough respect around here,” go ahead and ask when he retired from the military.
5. Having to find weird places to sleep
This part, at least, will be an easy transition for most of the skaters and shammers out there. Remember all those late missions and early mornings that drained the batteries, leading to everyone taking turns napping behind the connexes, in humvee seats, or squeezed under the stairs where first sergeant hopefully wouldn’t see?
Well, late nights drinking and early morning freeway dashes to avoid rush hour are only a little more forgiving, leading to you having to find spots to snatch a nap in the copy room, supply closets, and your car. Recommend getting a car with a large cargo bed or folding backseats.
6. Guys who do the bare minimum and act like heroes
For everyone who does the bare minimum of their orders, cuts sling loads, and goes to the bar to brag about it, there’s plenty of good jobs in the civilian world for you. Congrats. For everyone else, sorry, those dudes will be at your civilian job, too.
You may be looking forward to heading home at 5 everyday, but remember that the guys in accounting may go home about 4:30. And if you still have to pay an equipment rental place before you head home? Sorry, there’s no one in the office with credit card access. If that screws up your timeline for the next day, that’s really unfortunate.
The moments leading up to a bloody engagement are frightening. Troops, knowing the end may be near, stand and wonder what lies beyond the next bend.
Every so often, Hollywood recreates this moment on film. Invariably, we see our hero take to ramparts to deliver a rousing speech. It takes some well-written words of encouragement to lower troops’ stress levels and get them ready for the fight.
These are a few of the best battle speeches to ever hit the screen.
Directed by Cy Endfield, this classic film follows a group of outnumbered Welsh infantrymen as they defend a hospital and supply dump for 12 long hours from a massive force of Zulu warriors.
In this case, the battle speech was more like a war song. Each man belts out lyrics to grant them the courage they need to take on the brutal, blade-wielding charge.
6. The Lord of the Rings: The Return of the King
Directed by Peter Jackson, the third installment of this juggernaut trilogy dominated the Hollywood box offices for weeks on end and, hopefully, taught a lesson to a few military leaders on how to deliver speeches to their troops.
Directed and starring Mel Gibson, this Oscar-winning film centers around one poor Scotsman as he rallies a country to fight against English oppression — and it all started with this famous battle speech.
It’s a good thing that, in modern war, we don’t to ride into battle on horseback or clash with enemy swords. However, if we did, we’d want to hear words of encouragement from a general who isn’t afraid to fight alongside his men.
3. Independence Day
If the earth is ever attacked by aliens, someone better revive this exceptional battle speech word-for-word to rally up the troops. The world might feel like it’s legitimately going to end, but it only takes a few minutes of a truly inspiring speech to get everyone on the same patriotic page.
Based on the life of the legendary Gen. George Patton, the opening speech to 1970’s Patton is one of the best pieces of motivational dialogue ever recorded on film.
300 follows a small squad of elite Spartan warriors, led by King Leonidas, as they stand their ground against a massive Persian army. After the King’s death, a Spartan named Dilios delivers a speech that motivates the crap out of the rest of the men to take out the remaining Persian army.
Every military branch makes it plain where exactly you stand. It is worn on your uniform, printed on your CAC, you are greeted by it every day. “It” is rank and it plays a significant role as it entails your duties and expectations, job notwithstanding. It seems one rank reigns supreme in every service, though.
Below are 6 of the top reasons why being top of the lower enlisted ranks is the best rank.
25 is the age that many of us have the time of our lives. We are far enough removed from teenage angst and the crap that often associates with it but still a lot more than a few wake-ups away from the big three-oh.
Old enough to get good insurance rates, but young enough to fit in most everywhere.
That is the Air Force’s Senior Airman. That is the Marine’s Lance Corporal. That is the Army’s Specialist. This is the Navy’s Seaman (heh). It’s far enough removed from boot but quite a ways from retirement.
5. Watch and learn
This is the perfect rank to watch and learn.
You may have been mentored and exposed to some supervisory duties earlier (if you weren’t assigned to a POS) but it’s at this level where you are allowed to flex some of what you’ve learned.
Sometimes that power comes in an official supervisory capacity, sometimes as a makeshift assistant to your actual supervisor. It’s like being a Non-Commissioned Officer, but with training wheels.
The opinion of the Senior Airman/Specialist/Lance Corporal is respected. Those beneath the look up to them, or they should anyway, and those who outrank them will look to them as the bridge between the NCO and junior enlisted tiers.
It is literally the best of both worlds.
3. Introductory supervisory roles
As stated above, you may have some actual, official supervisor duties depending on how long you’ve been there and what type of performance you’ve turned in to that point.
Even if you haven’t been granted such access, you are still going to be entrusted with certain responsibilities just based on the necessity for you to grow up and fill the role.
2. You know all the tricks
At this point, you know what you’re supposed to be doing and how to do it, most of the time. You also know exactly what you’re not supposed to do…and what rules will really get you in trouble.
You know how to maximize your sleep and how to quickly get your uniform together. You can commit large passages of regulation to memory, verbatim. You know what you’re doing and what you want to do.
Good news is you’ve mastered this rank just in time to promote. Now the game changes.
You’ve been in for a some time now and have likely earned a good amount of respect and responsibility and that feels great. Conversely, you’re still junior enlisted yourself and won’t be thrown into the deep end just yet.
How is this better than being an NCO? From my experience in the Air Force, Staff Sergeants are typically viewed in a more infantile manner than the Senior Airman.
I know, it doesn’t make any sense. Still, it is a fact of life.
In 1939, German scientist Adolf Butenandt was awarded the Nobel Prize in Chemistry for his work in documenting how hormones transfer signals between the body’s cells and organs to regulate bodily functions. His discoveries were revolutionary, paving the way for many of today’s medical necessities, including birth control and steroids.
These same scientific revelations lead, eventually, to the creation of anabolic steroids. Today, the business of manufacturing and selling synthetic testosterone is massive — and highly illegal.
Although the military is considered a team environment, if you’re looking for a promotion, it’s ultimately up to you to work extremely hard to stand out among your peers. Some troops who want to gain a physical edge on their fellow brothers-in-arms, however, turn to various types of anabolic steroids to, hopefully, more quickly achieve their goals. Not only is this illegal, it’s also potentially dangerous.
Unfortunately, finding a vial testosterone, especially on a military installation, is pretty easy and young troops don’t mind trying out the fabricated hormone in hopes it’ll make them jacked. The majority of service members who take the mass-building substance, however, usually don’t understand what it does to the body.
Note: This is a basic overview of how anabolic steroids affect the human body. As always, do your own research.
When a soldier trains, their natural testosterone levels drop dramatically as the body releases other hormones, called glucocorticoids, which helps reduce inflammation. However, glucocorticoids have a secondary effect of sending your body into a catabolic state.
Being in a catabolic state means your muscle tissue is breaking down. During that state, steroids affect hormonal imbalance in two different ways. First, they replenish testosterone levels, which hastens muscle repair. Secondly, they’re known to block the glucocorticoids from breaking down muscle fibers.
When we tear a muscle during a workout, it’s the protein you’ve consumed during the day that makes its way to the damaged fiber and restores it, making it bigger and better each time. When someone takes a testosterone supplement, it quickly moves into your cells, activating protein synthesis and enhancing the rebuilding process.
According to Dr. Mehmet Oz, the average man produces between four and seven milligrams of testosterone per day. Compare that to a bottle testosterone enanthate, which can contain up to 300 milligrams per cc. This amount is injected by the average steroid user two to three times per week.
There are more than a few unpleasant side effects to taking anabolic, like acne, gynecomastia, fluid retention, and testicular atrophy. Long-term effects can include high blood pressure, increased cholesterol levels, and liver and heart damage.
Note: WATM doesn’t condone the use of steroids, but if you’re going to do them, you should carefully review the potential risks involved.
From left, Equipment Operator 1st Class John Owen, Aviation Structural Mechanic 1st Class Jose Esquivel, Aviation Ordnanceman 1st Class Michael Burke and Gunners Mate 1st Class Keean Durocher lift a motivator during a physical training (PT) session at Naval Air Facility Atsugi. The PT session was part of the final day of the installation’s CPO Initiation season.
If you are asking any variation of “should I keep training even with (XYZ) injury or condition?” The answer is yes.
Then nuance ensues. You can’t necessarily keep training how you were before, and you definitely shouldn’t be training at the same intensity that you were before. At least not initially.
Just keep movin’
You need to dial it back, not off
You can still bench if you injure your ankle.
You can still squat if you hurt your elbow or shoulder.
That’s obvious. The body part that is injured will require some adjustment but the rest of your body is probably fine.
But if you injure your ankle or any part of your lower body you can still squat too; you just need to dial it back to what you can do with no pain.
One of my favorite sayings around this topic comes from Dr. Jordan Feigenbaum over at Barbell Medicine; it goes like this:
“…What are you gonna do? Not train?”
Not training isn’t an option. You should just remove it from your list of possibilities right now.
As a military professional, you need to find another way…
Do things properly and you’ll never have an issue.
You need to target the issue
Target the root cause, not the injury.
The incident/exercise that you’ve targeted as the cause of your injury or pain IS NOT the cause of your injury or pain. It is merely the culminating event. Your chronically bad form or overly aggressive programming is the cause. Honestly, it’s most likely a combination of the two.
The most common example I see often is people doing deadlifts for time, (WOD anyone?) with sh!tty form where they:
Bounce the weight and “catch” it with their low back in flexion
Hyperextend their low back at lock out at the top of the rep
Have a fundamental lack of understanding as to why these are bad things.
These are things you will never have to worry about if you’re doing the Mighty Fit Plan
This type of action with heavy weight repeatedly is a recipe for an acute injury, as well as chronic stress. The athlete deadlifting in this fashion often comes to the conclusion that deadlifts are bad and cause injuries.
That’s a false narrative.
What they were doing is bad and causes injuries, not deadlifts.
More times than not, I see that poor form translate into the lifting of all things, including luggage, small children, a case of beer, and dropped pencils.
Targeting the issue doesn’t mean you stop training
Demonizing a movement or activity like deadlifts is a red herring. Taking them out of your life will do nothing for all of those other times you have to pick something up in your life as I mentioned above.
Pain from deadlifting is just a symptom.
The root cause is poor form.
This is a good thing. This means you can do anything and need not fear any one particular movement or activity.
It also means you never have to stop training. You just need to dial things back.
This is the smart process. It will get you back in the saddle quickly and smartly. Three to six weeks of reducing your training on exercises that cause pain will ensure that you properly rehab your injury AND ensure that you continue the habit of training.
It will prevent you from sitting on the couch and waiting for yourself to “heal.” It’ll prevent you from writing off entire exercises or workout modalities for the rest of your life.
It’ll flex your patience muscle. Being patient with your body is not easy, especially when you used to be able to do something. Patience is a great thing to hone so that when you get old and frail, you don’t become one of those curmudgeons who hate the world for how it wronged you. (Damn, that got deep.)
It’s all connected people. Use your training as a testing ground for the positive character traits you value and want to exhibit in your everyday life.
When taking a physical fitness test (PFT), you may recall giving all you have to max out the pushups, only to stop half-way up, shaking violently. No matter how hard you try in the next few seconds of the test, you are not going to get another pushup. That is muscle fatigue.
Here is a question about how to avoid muscle fatigue during fitness tests.
Stew – it does not matter on what exercise I am on, I can never keep going until the entire two minutes of the PFT is complete. On a good day, I might manage 1:30 of pushups or situps. I usually just shake and drop to my knees uncontrollably. Don’t even ask how my bad days look. I would really like to score better on the PT test. I am a runner so the 1.5 mile run in 7 min mile pace is no problem. Jake
Jake – There are a few things that could be contributing to your fatigue or lack of muscle endurance (aka stamina) during the pushups and sit-up test.
1. Lack of Training
You need to up your training volume. I highly recommend doing pushups, sit-ups, pullups, and other core exercise (planks, etc.) three days a week. For example, if you have never done 100 pushups or sit-ups in an entire workout, you will never get 100 reps in two minutes. Try to build up over time to 2-3 times your goal maximum score during a workout. For instance, if your goal pushups max is 50 in 2 minutes, shoot for 100-150 during a normal workout. (See workout ideas for every OTHER day: PT Pyramid, PT SuperSet, Max Rep Sets). Also, stretch out your sets to 1-2 minutes in length on Max Rep Set Days.
2. Pace Yourself
Too many times people start out way too fast on these exercises only to burn out in the first minute. Pacing your running makes sense to you, right? You do not start the run in a sprint of your first lap (1/4 mile) — you have a set pace. The same holds true for exercises like sit-ups. Too many people start off in the first 30 seconds getting 30-35 sit-ups and fail to match that in the next 1:30. If you are stuck at 60 due to this, you can increase your score near overnight by dropping your pace to 20 reps in the first 30 seconds and push closer to 80 reps in 2 minutes. For pushups — that is a different animal, as you have gravity slowly eating away at your reps the slower you go. I recommend you let gravity take you down and exert fast on the up movement. Don’t waste energy going down when gravity will do that for free. Keep working your pace in the workouts and you will find that you have the stamina to go the full 2 minutes after a few weeks.
3. Fuel and Fatigue
Half of fatigue is in your mind, as your brain will tell you that you are finished before you really are. The other half of fatigue is in your fuel. Did you eat well the day before or the morning of the fitness test? Are you hydrated? Having your body well fueled will help you with PT tests — that means nutritious foods. However, when you start to shake at the end of your pushup timed set, you are going to waste a lot of energy fast, as that is a central nervous system breakdown (or the beginning of it). It is actually best to call it quits and not try to get that last pushup in, versus staying there and shaking for 10-15 seconds. You have to remember that you still have to do the 1.5 mile run next, and you will need that energy your body just dumped failing at pushups.
Practice taking the fitness test once every week or two just so you can also mentally say to yourself, “this is just another workout.” Getting rid of some of the PFT Anxiety might help you perform a little better as well. Eat well and workout regularly, so that 1-2 minute sets become easy instead of an impossibility. Check out the PFT Bible if you are interested in a program that is specifically designed for the most common PFT in the world.
A general assumption is that in order to lose weight, gain muscle, or get in better physical shape, you have to work more and work harder. While it’s true that the body must be put under stress in varying degrees for muscles to grow, what is sometimes overlooked is the importance of not working — the recovery process.
Anytime you deadlift, squat, bench press, or exceed the normal limits of daily activity, your muscles experience micro-tears. In response, your body releases inflammatory molecules called cytokines that activate the immune system to repair the muscle. Your body triggers delayed onset muscle soreness (DOMS) — that dull achy feeling you may experience 24 to 48 hours after the activity.
DOMS are local mechanical constraints. It’s your body telling you to stop using the muscle group and to start recovering the affected area.
(Photo courtesy of Katie Whelan.)
When deciding which recovery techniques to use, various factors must be considered, such as age, gender, physical fitness level, and the activity that was performed.
There are a growing number of techniques being used by athletes; however, proper sleep, nutrition, and hydration are key.
Sleep is a vital aspect of muscle repair and growth. While you sleep, your body goes into full repair mode. As you enter the N3 stage of non-REM sleep, your pituitary gland releases human growth hormone, which stimulates muscle growth and repair. Not only does sleep replenish the muscles, but it also recharges the brain — allowing for productive workouts the following day.
Exercise causes the depletion of glycogen stores and the breakdown of muscle protein. Consuming both carbohydrates and proteins within 30 minutes of your workout can improve recovery. Carbohydrates refuel your body, allowing you to restore lost energy sources, while proteins help repair and build new muscle cells. It is recommended that you consume .14 to .23 grams of protein per pound of body weight and .5 to .7 grams of carbohydrates per pound of body weight.
Proper hydration is imperative both during and after your workouts. During strenuous exercise, your body sweats to maintain temperature, causing fluid loss within your body. You can find your sweat rate by weighing yourself before and after exercise — then replenish your body by drink 80 to 100 percent of that loss.
Additional recovery techniques can be used in conjunction with the basics.
By reducing the weight and volume, weightlifting becomes active recovery.
(Photo courtesy of Katie Whelan.)
Active recovery is a way to flush out the by-products produced by exercise. To do this, choose an activity and lower the intensity to just above your resting heart rate. Some examples include brisk walking, jogging, cycling, yoga, and weightlifting at lower weights and volumes.
Hydrotherapy — such as cold water immersion (CWI), hot water immersion (HWI), and contrast water therapy (CWT) — is a common technique used by many athletes. Studies have shown that CWI is significantly better than others in reducing soreness and maintaining performance levels.
The easiest way to reap the benefits is to fill your tub with ice, run some cold water, and immerse your body for six to eight minutes. Ice baths can be painful at first, but they get easier with time.
U.S. Army 2nd Lt Chris Gabayan, left, and Air Force 2nd Lt. Rhett Spongberg talk about how they each pushed each other to conquer the course while they recover in an ice bath after the 2019 Alpha Warrior Inter-Service Battle at Retama Park, Selma, Texas, Sept. 14, 2019.
(Photo by Debbie Aragon/U.S. Air Force.)
The fascia is a thin connective tissue that covers our muscles. The purpose of myofascial relief is to break down the built-up adhesions and decrease muscle aches and stiffness.
If you’ve entered a gym in the last five years, chances are you’ve seen a foam roller — one of the most basic techniques to reduce muscle stiffness. In addition to foam rollers, sports massage and lacrosse balls have also been known to provide short-term increased range of motion and reduce soreness.
It’s easy to muster up an hour of motivation. Just turn up the music, scoop some pre-workout, and chalk up your hands. What’s not so glamorous is the time spent outside the gym — the 23 hours between training sessions. But it’s that time in between that determines your long-term results. Work hard — but recover harder.
In the Navy, there are many different ways to reward a sailor for their excellent work performance, like a promotion in rank or special liberty (time off). On the contrary, there are also several ways to discipline a sailor, for instance using non-judicial punished or Captain’s Mast.
A service member falling asleep on watch, destruction of government property or theft are just some the reasons why a sailor would get sent to stand in front of their commanding officer for disciplinary action.
If a sailor is found guilty of a violation, the 12-years of good service starts over. Punishments for violations can range from restriction to discharge, depending on the severity of the offense.