This is the science behind how muscle is built - We Are The Mighty
MIGHTY FIT

This is the science behind how muscle is built

Pectoralis major (chest), gastrocnemius (calf), and the rectus abdominis (abs) are just a few of the popular areas that both men and women work to strengthen and tone. But how do we get them to grow without overdoing it and hurting ourselves in the gym?

The Answer? Science.


There are approximately 600 muscles found in the human body. This dense, complex fibrous tissue makes up between one-third and one-half of our total body weight. Even if your goal isn’t to win a bodybuilding competition, working out determines whether your body will grow or wither.

 

This is the science behind how muscle is built
A short list of the muscles in the human body.

(Baldaivirtuves.info)

So, how can science help us grow muscle? Well, you need to learn how a muscle works before you can push it to its limit.

Let’s say you want to lift a small amount of weight that your body can efficiently manage. First, your brain sends a signal to the motor neurons in your arm. Once the neurons receive the message, they fire up, contracting and relaxing your muscles. The muscles pull on the bones in your arm to create the movement needed to lift the weight.

It’s pretty simple, right?

Now, if the load we need to carry is on the heavier side, that signal from your brain gets magnified, enabling you to generate the required force.

This is the science behind how muscle is built
Inside of a human muscle fiber.

In lifting this heavy object, you’ve exposed your muscle to stress and, as a result, you’ve completed a controlled tear in the muscle fibers. Nice work! In response to the damage, your body releases inflammatory cells called “cytokines.” These cells activate your immune system, repairing the controlled injury and making the muscle fibers stronger.

And we like that.

Since our bodies are great at adapting, continuing with the same routine, day-in and day-out, will cause your body to plateau — meaning you won’t build any additional muscle. By introducing different types of resistance to your body, you can avoid this plateau. Instead, your body will enter into a state called “hypertrophy.”

This is the science behind how muscle is built
Weight lifting is great, but adding in another type of exercise will keep your body guessing.

(Photo by Marine Corps Lance Cpl. Christian J. Robertson)

 

Now, lifting the heavy weights isn’t the only critical aspect to getting your body ready for beach season. Your tissue won’t be able to repair damaged muscle fibers without the help of proper nutrition, rest, and, of course, the right amount of hormones. Science has proven that gender and age affect the healing process, which is why young men with high testosterone levels find it easiest to bulk up.

Check out Ted-Ed‘s animated video below to get an entertaining and educational look at how humans get buffed out using science as their weapon.

MIGHTY FIT

Fantasy Football After Action Report: Week 6

Key veterans shake off the early season slumps.


Stefon Diggs 62 yards for 6!! He looked back at the Philly D as he went into the end zone #PHIvsMINpic.twitter.com/LD7UKquJsA

twitter.com

Blue chip medal

Stefon Diggs, WR, Vikings- Diggs went into week 6 as the 47th ranked receiver in fantasy football. He left as the 18th. That’s thanks in part to his 48 point (the highest of any fantasy player) week. 11 catches, 167 yards, and three touchdowns. Although the Eagles were dealing with a banged-up secondary— Kirk Cousins finally returned to his gunslinging “you like that?!” days of yesteryear. Is Diggs back, or is he tempting trade bait?

Patriots defense- The Patriots have the best defense in the NFL, and it’s not even close. They’ve racked up 122 points through the first 6 weeks of the season. That’s the highest fantasy total for a defense through the first 6 weeks since the 1987 Chicago Bears. They’re well rounded, fast, and deep. They also benefit from a cupcake schedule. As always.

Lamar Jackson, QB, Ravens- Lamar Jackson bounced back this week, and continued his MVP conversation year. While he displayed efficient passing abilities (236 yards on 22 for 33), his fantasy damage came with his legs. He ran for 152 yards and a touchdown. Those are RB1 numbers, and he ain’t even a running back.

Chris Godwin, WR, Bucs- One of the biggest fantasy surprises this year, Chris Godwin, continues his tear through the NFL. He’s the #1 PPR WR in the NFL so far (and he’s leading by almost 28 points). Although he didn’t find the endzone, he has more than 125 yards in his last three games. He’s the real deal, and he’s here to stay.
Melvin Gordon is still in the preseason… #PITvsLAC | #NFLSundaypic.twitter.com/gLCc5Uy4tt

twitter.com

Loss of rank

Melvin Gordon, RB, Chargers- Fantasy owners that gambled on Gordon ending his hold out were ecstatic to see their efforts pay off two weeks ago with his announced return. However, most of them (including us) did not plan for him to do diddly-squat once he was back. In fact, Ekeler has been a more usable fantasy RB since his return, which isn’t saying much. It’s not too late to trade him to the “Taco” of your league. Go for it.

Juju Smith-Schuster, WR, Steelers- Poor JuJu has lost his 1st and 2nd string quarterbacks. The Steelers offense applied a very conservative offense approach (much to the benefit of James Conner owners) that hurt JuJu’s potential fantasy value greatly. Monitor Mason Rudolph’s progress moving forward, because as long as Hodges is under center, JuJu is a real liability on a fantasy roster.

Joe Mixon, RB, Bengals- Man, the Bengals suck. Mixon’s fantasy value has plummeted massively because of it. The Bengals are playing from behind around 85% of the time, and cannot rely on the run game late in the game, because they have to pass out of their deficit. This, compiled with their piss-poor offensive line play, has crippled Mixon from a fantasy standpoint. His only hope now is for a rally from Cincinnati in the second half of the season.

Tyler Boyd, WR, Bengals- Man, the Bengals suck (repeated for the people in the back). Tyler Boyd’s hot start to the season went cold for a week. He caught 3 of 7 targets for only 10 yards as the Ravens doused the Bengals. AJ Green is coming back soon to reclaim the lion-share of targets, and the Jaguars defense is looming next. Ship him if you can.

SAM DARNOLD IS BACK. 92-yard throw to Robby Anderson for SIX. (via @NFLonCBS)pic.twitter.com/EisIL1NfTP

twitter.com

Promotion watch

Alshon Jeffery, WR, Eagles- Jeffery was a ray of sunshine for the Eagles on Sunday. He hauled in 10 catches for 76 yards and a touchdown. His momentum may continue against a questionable Dallas secondary in week 7, especially since Wentz seems to be playing much closer to pre-injury days.

Curtis Samuel, WR, Panthers- Samuel racked up 23.8 points in the Panthers London debut. Carolina’s offense, thanks to the explosive play of CMC, is looking more and more lethal, and Samuel has become the go-to guy through the air. The Panthers are undefeated since starting Kyle Allen in place of a hobbled Cam Newton, and show no signs of slowing down.

Adrian Peterson, RB, Redskins- AP racked up a 100+ yard rushing day on the road to 15 points. The old man is the only glimmer outside of Terry McLaurin on this terrible Redskins team. He benefited from a matchup with the equally impotent Dolphins, but is unfortunately in for a rude awakening for his next three games: the 49ers, Vikings, and Bills.

Sam Darnold, QB, Jets- Darnold didn’t die! In fact, he was living! He posted an outstanding 338 yards passing and 2 TDs in his return from a bout of mono. He has a real test against New England next week, but anybody who owns a Jets offensive player should be rejoicing at the thought of Darnold returning to the helm for the rest of the season.


https://twitter.com/FTBeard11/statuses/1183561495054970881
Thomas Davis with the SLAM! pic.twitter.com/zQeBiQe8sW

twitter.com

Badass hit of the week

Thomas Davis Sr

Don’t try to hurdle around Thomas Davis Sr. He does not care that he is 78 years old, he will end you. This came off the heels of a 15-yard unnecessary roughness call against the stalwart defender. The penalty only served to fuel his anger, and you won’t like him when he’s angry.

MIGHTY FIT

Here’s the single most important factor to building strength

Whether your personal gym goals are to bulk up or slim down, most people find themselves getting stronger the more they workout. Seems pretty straightforward, right? It makes sense that the more reps you do, the stronger you become.

Unfortunately, that’s a freakin’ myth — and you should stop believing it this instant.

Sure, when you first pick up a weight and curl it a few times, you’ll increase the size of your muscle. But, over time, your body will get used to managing the resistance and start moving it around like it’s no big deal. After a while, you’ll notice that the weights you once had trouble lifting aren’t so heavy and your gains have plateaued.

It sucks, but it happens all the time. Fortunately, there is a way to combat this issue and resolve it sooner rather than later.


[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2F3o6ZsYzuLyRfSGX4f6.gif&ho=https%3A%2F%2Fi.giphy.com&s=171&h=a04ce6d59b945ec09e55d1d5117f05ededbd59c7bf51be03dcb047f2b1a7b834&size=980x&c=3275604513 image-library=”0″ pin_description=”” caption=”Do you notice what this guy is really doing, other than lifting two people?” crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252F3o6ZsYzuLyRfSGX4f6.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D171%26h%3Da04ce6d59b945ec09e55d1d5117f05ededbd59c7bf51be03dcb047f2b1a7b834%26size%3D980x%26c%3D3275604513%22%7D” expand=1 photo_credit=””]

Observe the glorious gif above. On the surface, it looks like this strong dude is lifting two human beings like it isn’t sh*t — because that’s precisely what he’s doing. The question is, how did he get to that level? The answer is straightforward: The key to gaining strength is to consistently lift heavier weights. Don’t let yourself get comfortable.

When you challenge yourself by lifting heavy weights in a controlled setting, you tear your muscles fibers. When those fibers are rebuilt, they’re made stronger. Your body will adjust to the amount of weight you’re lifting. So, if you don’t up the resistance regularly and challenge yourself, your body won’t understand that it needs to provide more energy to lift the load.

[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2FAkglrSbYd1sY0.gif&ho=https%3A%2F%2Fi.giphy.com&s=647&h=d725d3a7ef105f475f5d086c841d1d2a4e31c79328a7b6995dbcaefbe206b3c4&size=980x&c=3644287402 image-library=”0″ pin_description=”” caption=”Nailed it!” crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252FAkglrSbYd1sY0.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D647%26h%3Dd725d3a7ef105f475f5d086c841d1d2a4e31c79328a7b6995dbcaefbe206b3c4%26size%3D980x%26c%3D3644287402%22%7D” expand=1 photo_credit=””]

After your lifting session is complete, it’s essential that you take in the proper amount of protein and calories to allow those muscles to heal. After you repeat this process enough times, the weight that felt heavy just a few weeks ago probably doesn’t give you much trouble.

[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2FFskYViAkG1LG.gif&ho=https%3A%2F%2Fi.giphy.com&s=97&h=2484fdd52ffa0d8fcb5f2b82b7081edb175973123377ce282206bc797d1db02c&size=980x&c=4022924634 image-library=”0″ pin_description=”” caption=”She makes lifting these plates look simple.” crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252FFskYViAkG1LG.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D97%26h%3D2484fdd52ffa0d8fcb5f2b82b7081edb175973123377ce282206bc797d1db02c%26size%3D980x%26c%3D4022924634%22%7D” expand=1 photo_credit=””]

This highlights the importance of a gym philosophy, which states “overload over time.” This means, simply, that you should be gradually increasing the weight load in order to consistently fail toward the end of your sets. Over time, you should remain overloaded. But you should always give yourself the time needed to recover — if you’re going to the gym three to five times a week, diversify your areas of impact. Toss in a lower-body workout between your upper-torso days.

In short: Always challenge yourself and always give yourself time to recover. It’s breaking and rebuilding that makes us strong.

MIGHTY FIT

Are your combat boots jacking up your feet?

What do you think of the combat boots currently worn by the Service? I think they’re pretty BA. Great for kicking in doors, and stomping throats.

Turns out that may be the wrong way to look at our boots though…

When you compare the number of Spartan push-kicks and axe-stomps the average service member conducts during their career to the number of standard steps they take to get from the barracks to work it’s astounding.

It’s like one forcible entry for every 1 billion steps…..


This is the science behind how muscle is built

Axe stomp, push kick, round kick… you know the drill

A Marine with Korps Marinir, 2nd Marines, 6th Brigade, Tentara National Indonesia, performs a kick during martial arts training with U.S. Marines with Landing Force Company May 27

I was astonished by these numbers as well. I remember having a lot more boots pressing into my jugular while on active duty than that. Numbers don’t lie though.

The above being true, shouldn’t our boots be designed to promote the best foot function while walking, hiking, and running?

According to one paper making its rounds through the Marine Corps, modern footwear is locking our feet into a poor position that is causing structural issues in humans of all ages from the feet all the way up the kinetic chain.

What exactly is the issue with our current boots, and footwear in general, then? How can they be fixed to prevent 20-year-old veterans from feeling like someone who fell out of the disability tree and hit every branch with their feet on the way down?

Apparently, there are four parts of standard shoes and boots that make us suck at using our feet.

This is the science behind how muscle is built

The anatomy of a boot.

1. Toe Spring

It’s that bent up portion at the front of your boot.

Toe spring stretches out the various muscles of the sole of the foot and shortens the extensor muscles running along the top robbing toes of range of motion.

Over time, toe spring makes you weaker at being able to articulate your toes. Which means you’ll be getting weaker in your feet even when you are training hard.

This is the science behind how muscle is built

This ad did not age well…

j.gifs.com

2. Supportive Insole

You remember those commercials… Are you gellin’? (Did I just date myself?)

Supportive insoles disable the intrinsic muscles of the foot and create a dependence on support. They are the footwear equivalent of taking supplements when the rest of your eating habits are weak and unsupported by a solid foundation.

Support is great for short term bursts of concentrated effort. Like a lifting belt, it’s great if you wear it for a one-rep max deadlift. But if you use it every rep of every session, you will become reliant and weak in the muscles of your core.

This is the science behind how muscle is built

Marines with Company E, Battalion Landing Team 2/4, 11th Marine Expeditionary Unit

Toe prison… See what I did there?

3. Toe Box

It’s where your toes hang out. It’s way more restrictive than it should be. You want your toes to be able to spread out and grab the ground. Currently, it should be called a toe prison.

Constricting toe boxes basically make the middle of your foot stronger than it should be and the flanks of your feet AKA your big and little toes much weaker than they should be. This often manifests as painful and disgusting bunions, which are not typically an authorized reason to report to medical.

tenor.com

4. Elevated Heel

This is probably the most egregious offender of foot deformities in the long run.

First off the heel makes us balance on the balls of our toes. This breaks the equal line of thrust of the arch from the heel and the ball and drives it all to the ball creating a collapse. This causes us to lose strength in the arch of our foot, which is supposed to naturally absorb shock when we walk or run.

Imagine what would happen to an arch bridge if you took away one of the supports on either end. The bridge would turn into the newest architectural addition to Atlantis when it crumbles and sinks to the bottom of the ocean.

That’s why insoles have become a “must buy” at boot camp and the other indoc courses. They give artificial arch support when the feet fail to provide the natural support that they should.

Second, the walking pattern is changed from a natural walking pattern to a “heel strike.” We aren’t supposed to walk heel first, try it in your bare feet, you’ll immediately realize it’s quite painful. The heel and cushioning of the boot take away that immediate pain response that you get when you walk barefoot, that leads to ever more forceful heel strikes that send a shock all the way up the body to the spine. Just another example of modern conveniences making us more comfortable but ultimately worse off.

This is the science behind how muscle is built

The barefoot rickshaw driver circa 1951

From the Ronald H. Welsh Collection (COLL/5677) at the Archives Branch, Marine Corps History Division

Your feet are in a prison

So it turns out that just about every aspect of current footwear is flat-out wrong for the human foot.

The interesting thing is that this isn’t a new revelation.

Dr. Schulman of the U.S. Army had very similar observations back in 1949, during WWII. This guy was a high achiever, he’s in the middle of the largest war to ever consume planet Earth, and he decided to conduct a study on the human foot…wild.

Dr. Schulman compared those who wore restrictive footwear to those who didn’t in the native populations of China and India.

His most stark observation is that barefoot rickshaw drivers had none of the same foot deformities as those that wear shoes all day.

Rickshaw drivers spend all day running on concrete, or hard-packed roads, everyday for decades, and Dr. Schulman observed that their feet were strong and healthy.

Compare that to your feet crammed into those freshly brushed feet prisons you currently have on.

His conclusion? “…restrictive footgear, particularly ill-fitting footgear, cause most of the ailments of the human foot.”

This is the science behind how muscle is built
Silent Drill Platoon performs during Cherry Blossom Festival

On their way to Dermo for new boots…

The movement for a new boot

There’s now a movement developing in the Marine Corps to change the culture of the service to promote health and longevity in the feet of today’s Marines rather than slowly break them down.

Are you in support of this movement? Do you think that a closer look at foot health and boot structure would make our services stronger and more capable? Would they do more or less to make the Force more resilient than the upcoming Plank addition to the PFT?

This is the science behind how muscle is built
MIGHTY FIT

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

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


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

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

Watch Hood during his record-breaking plank on YouTube: 

 

NOW: Everyone should see these powerful images of wounded vets

OR: 5 problems infantry Marines will understand

Articles

Here are 5 healthy habits to work into your busy military lifestyle

This is the science behind how muscle is built
(Photo: Military.com)


“I don’t have time” is the number one phrase that I hear from people when we discuss their health lifestyle. One thing I’ve never had was a bunch of extra time on my hands. Most of my extreme time management started at the U.S. Air Force Academy, where wasted moments can result in some bad situations. During medical school, and currently, as I resident, I continually find ways to get more done in a limited amount of time. Most of this I attribute to desire and discipline, but the other piece is planning.

I’ve summarized 5 things I’ve incorporated into my busy schedule that I think have contributed a huge amount to my health and fitness goals.

1. Keep water easily accessible

You can store water bottles in the trunk of your car for quick, easy access. You can also carry a plastic or glass water bottle. Carrying a large amount of water at one time not only limits the number of times you have to grab another bottle or refill, but it’s also psychological and continually reminds you to drink up. I’ve used a one liter Nalgene bottle since college. It’s not too small but also professional enough to carry around to meetings and around patients, if need be. It’s my habit to refill it 3 times in a day – that way I drink about 1 gallon a day without overthinking it.

2. Keep convenient protein sources on hand

The hardest macronutrient to access quickly is usually protein. It’s quite easy to grab carbohydrate and fat sources, but protein can be difficult to find and pricey. One way to avoid this issue is to keep high protein sources at work or in your car. Some sources I recommend are protein powder (keep it in the huge container and keep a protein shaker nearby it), protein bars (by the box), or tuna in the pre-drained packs (by the box). I’m up walking around a lot so I stuff one of these in my white coat so I’m never without food when things get hectic.

3. If traveling, plan to stay near a gym

If going out of town on business, and you have the opportunity to choose where you’ll be staying, scout out the gym options beforehand. If you are going to stay in a hotel, find out if the hotel has a gym that’s adequate for your workouts. If not, then do a quick internet search on gyms nearby and find out if you can do a day pass. For military members, with ID card, they will typically cut you a break on paying a fee. If there are no gyms nearby, don’t give up. Opt for the bodyweight exercises right there in your room.

4. Incorporate active breaks into your routine

If working at a desk, get up and move as often as possible. If the building has an elevator, choose the stairs most of the time. If staying in a hotel, choose a room on an upper floor and use the stairs. You can also use small weights and bands at work when taking breaks. My co-workers and I use a push-up count system for various events that occur at work, so it’s a fun way of incorporating fitness into our daily workload.

5. Prep meals ahead of time

This one takes a little more time but is the major key to success if you can make it happen. Choose one or two days out of the week to cook all your food for the week. The best day might be when you go to the grocery store. Right after your grocery run, start up your stove. The key is to be creative with the way you cook different items so many things can cook at the same time (i.e. what can go in the oven while the stove top is busy?). If your budget allows, buy certain things pre-cooked. If you like certain vegetables, then stick with those. Once all the foods are cooked up, separate them into separate meal containers and store in the fridge. As each day comes grab what you need and stick it in a ready-to-go meal container (like the ones from Isolator Fitness).

Simone is an Air Force Academy graduate, doctor, and fitness model. You can contact/follow her here: email:simone.maybin@gmail.com, Instagram: @simonemaybin, Snapchat: @simoneyroney, Facebook: Simone Maybin, or Twitter: @simonemaybin.

Articles

Top 10 things to know before BUD/S

This is the science behind how muscle is built
First Phase Basic Underwater Demolition/SEALs (BUD/S) candidates use teamwork to perform physical training exercises with a 600 pound log at Naval Amphibious Base Coronado. Log physical training exercises are one of many physically demanding evolutions that are part of first phase training at BUD/S. | U.S. Navy photo by Mass Communication Specialist 2nd Class Shauntae Hinkle-Lymas


Every week, most of my emails are from young sailors and civilians who wish to become SEALs one day. Though I try to focus more on fitness, I thought it was time to answer the several emails with my top ten things you need to know before going to BUD/S – SEAL Training.

1. Arrive Fit!

Not just able to do the minimum scores but the above average recommended PFT scores:

– 500 yds swim – under 9:00

– Pushups – 100 in 2:00

– Situps – 100 in 2:00

– Pullups – 20

– 1.5 mile run – under 9:00 in boots and pants

If you need letters of recommendation from SEALs, most SEALs will not endorse you unless you can achieve the above numbers. Sometimes it takes a solid year of training before you are physically capable of reaching these scores. You WILL have to take this PFT before going to BUD/S and on the first day at BUD/S.

2. Run in Boots and Swim with Fins

At least 3-4 months prior to arriving at BUD/s get the legs used to swimming with fins and running in boots. They issue Bates 924s and UDT or Rocket Fins at BUD/S. The fins are difficult to find, so any stiff fin that requires you to wear booties will do.

3. Officers at BUD/S

Go there ready to lead and get to know your men. Start the team building necessary to complete BUD/S. You can’t do everything by yourself, so learn to delegate but do not be too good to scrub the floors either. Be motivated and push the guys to succeed. Always lead from the front.

4. Enlisted at BUD/S

Be motivated and ready to work as a team. Follow orders but provide feedback so your team can be better at overcoming obstacles that you will face. Never be late!

5. BUD/S is Six Months Long

Prepare for the long term, not the short term. Too many people lose focus early on their training and quit. It would be similar to training for a 10K race and running a Marathon by accident. You have to be mentally focused on running the Marathon – in this case a six month “marathon.”

Learn More About Navy SEALs

6. Weekly Physical Tests

The four mile timed runs are weekly and occur on the beach – hard packed sand next to the water line. They are tough, but not bad if you prepare properly. The 2 mile ocean swims are not bad either if you are used to swimming with fins when you arrive. The obstacle course will get you too if you are not used to climbing ropes and doing pullups. Upperbody strength is tested to the max with this test.

This is the science behind how muscle is built
A U.S. Navy SEAL candidate swings to an elevated cargo net at a Naval Special Warfare elevated obstacle course. SEAL candidates use the obstacle course in preparation for attending the Basic Underwater Demolition/SEAL (BUD/s) course. | U.S. Navy Photo by Mass Communication Specialist 1st Class Les Long

7. Eating at BUD/S

You get three great meals a day at BUD/S, usually more than you can eat. During Hellweek, you get four meals a day – every six hours! The trick to making it through Hellweek is just to make it to the next meal. Break up the week into several six-hour blocks of time. In a couple of days, you will be on “auto-pilot” and it will be all downhill from there. And if you need any help with dieting before you go to BUD/S, I developed a new dieting aid that may help you:

Place This on Your Refrigerator

8. Flutterkicks

This seems to be a tough exercise for many. Practice 4 count flutterkicks with your abdominal workouts and shoot for sets of at least 100. There may be a day you have to do 1000 flutterkicks. By the way – that takes 45 minutes!

9. Wet and Sandy

Jumping into the ocean then rolling around in the sand is a standard form of punishment / motivation for the class at BUD/S. It is cold and not comfortable, so you just have to prepare yourself for getting wet and sandy every day at BUD/S. On days that you do not get wet and sandy, it will be the same feeling as getting off early at work on a three day weekend!

10. Did I Mention Running?

You should be able to run at least 4 miles in 28 minutes in boots with ease. If not, you will so learn to hate the “goon-squad”. The goon squad is to motivate you never to be last again or fail a run again. You only get three chances to with most events. If you fail three of anything – you will be back in the Fleet.

Related Navy Special Operations Articles:

Navy SEAL Fitness Preparation

How to Prepare for BUD/S

Getting Fit for SEAL Training

The Complete Guide to Navy SEAL Fitness

Joining Naval Special Operations

Navy SEAL Fitness Test

All Navy Special Operations Fitness

Find Available Special Operations Opportunities

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle – check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him atstew@stewsmith.com.

MIGHTY FIT

The easiest way to fix your crappy ‘I work at a desk all day’ posture

Most of us live a sedentary lifestyle that does not promote good posture.

Right now, I’m in a terrible postural position, typing this very sentence. That’s pretty meta.

The answer we most often hear is that we need to exercise. Great! But telling someone with bad posture to exercise is like telling someone who just had their heart broken to “get over it”… Duh! But how?

How do you get over someone as perfect as Megan? Err… I mean, how will exercise fix your posture?

You need a targeted approach. Specifically, one target. Specifically, one exercise.


This is the science behind how muscle is built

(media.giphy.com)

The answer to your postural woes.

I’ve talked about the beautiful balance between push and pull exercises and how you can customize that relationship here to create a more balanced strength training program.

For many people, one training session a week isn’t enough to combat decades of staring at a computer screen like depressed Charlie Brown.

This is the science behind how muscle is built

Welcome to the face pull.

It’s a pull exercise sure, but it has the unique distinction of hitting those smaller back muscles like the rhomboid and rear delts that often get overshadowed by the lats and traps.

The face pull directly targets those muscles that actually help you keep your head and shoulders back.

The great thing about it is it’s self-limiting and generally not fatiguing…So you can do it at the end of almost every workout.

This is one of the exercises that is leading the fight against the effects of sedentarism.
This is the science behind how muscle is built

What weight to use.

Take a squared stance and bend your knees slightly. If the weight is too heavy, this stance will cause you to fall over.

Your goal is for your hands to beat your elbows to your face on every pull as you pull the resistance to the double biceps position. If your hands can’t beat your elbows, or if they can’t even get to your face, the weight is too heavy.

Those two factors will keep the weight light enough so that you don’t load up the exercise to a point where your upper traps and lats take over and completely destroy your ability to work your rhomboids, teres minor, infraspinatus, and less used lower and middle traps.

It’s those small guys that have the greatest impact on your shoulder health and posture.
Stop Doing Face Pulls Like This! (SAVE A FRIEND)

youtu.be

How to perform it.

Set up a resistance band or cable machine at your face height.

Grab the rope or band with your thumbs facing in towards each other.

Pull the implement to the bridge of your nose until you reach the double biceps position. You should feel like someone who is super serious about hitch-hiking

ENSURE your hands get there first. If your elbows get to the ending position first, you’re wrong.

Just like with most rows and pulls your shoulder blades are leading this exercise. As you pull back, your shoulder blades should be getting closer and closer together. When your arms are fully extended in front of you, your shoulder blades should be completely apart and separated.
My FAVOURITE SHOULDER PREHAB Exercise: The Face Pull

youtu.be

When to perform it.

Literally all the time. Perform three sets of this guy at the end of every workout until you win a Quasimodo look-alike competition for having back muscles so huge that you resemble the caretaker of the bells of Notre Dame.

If you’re sore, refrain. If you are actually doing this exercise properly, it is hard to work to the point of chronic DOMS in your minor upper back muscles.

Add this to the end of all your Mighty Fit Plan sessions. Consider it a cool down.
This is the science behind how muscle is built
MIGHTY FIT

5 ways to save money by constructing a home gym

Frequently working out is one of the primary activities active duty service members do throughout their work week. The military provides some well-financed fitness centers to keep the troops in shape both mentally and physically. The memberships are technically free of charge since you signed your name on that dotted line before you swore in.

After we get our DD-214s, we’re technically not allowed to show up on base and work out in this those military gyms anymore. After losing that benefit, veterans are forced to do one of three things: stop working out, pay a hefty monthly subscription to a local facility, or build their own gym.

Now, we know what you’re thinking, you don’t have the cash in your pocket (or the experience) to build a home gym. Well, we’re here to tell you that it’s easier than it seems. In fact, countless veterans across the nation have started doing just that same thing in their garages, backyards, and spare bedrooms.

It can be done quite effectively if you do your homework. But you’re in luck if you’re reading this article because we’ve done the homework for you. Since gym memberships can cost between nine dollars all the way up to $150+ a month, over time, you can save some serious coin by building what you actually need in your home versus all the crap your paying for in the gym that you don’t use.

So, remember all this valuable information we’ve about to shed light on when building your first home gym.

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

[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2F3o7WTDGnWw2NuH0BWM.gif&ho=https%3A%2F%2Fi.giphy.com&s=999&h=8f3b38dede0f69f2e5b3c42770c5c9b3979a5f7e046054be93002a6e98166501&size=980x&c=3867184121 crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252F3o7WTDGnWw2NuH0BWM.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D999%26h%3D8f3b38dede0f69f2e5b3c42770c5c9b3979a5f7e046054be93002a6e98166501%26size%3D980x%26c%3D3867184121%22%7D” expand=1]

Figure out your fitness goals

Do you want to run a triathlon next year, compete in the next physique contest, or just look good naked? We think these are fair questions and the paths to these individual goals are different for obvious reasons. Depending on what your fitness goals are, you’ll want to research what type of equipment you’re willing to purchase for your home gym.

Those who enjoy running will probably buy a higher-end treadmill versus a large variety of dumbbells they’re probably never going to lift. So, pick a goal and figure out what equipment can deliver the results you’re looking for.

[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2F10hO9c6zalcju.gif&ho=https%3A%2F%2Fi.giphy.com&s=893&h=1ecdc8dec29046ad4a0801eca76725819e2b829966b9128ef0a171588d045ed5&size=980x&c=3737881361 crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252F10hO9c6zalcju.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D893%26h%3D1ecdc8dec29046ad4a0801eca76725819e2b829966b9128ef0a171588d045ed5%26size%3D980x%26c%3D3737881361%22%7D” expand=1]

Take measurements

One thing most service members all have in common is that they probably all lived in the barracks at one time or another. That means we all know have to make the best out of a very confined space. You can actually squeeze a decent home gym into your garage, a spare bedroom, or a back patio. This means, after identifying your fitness goal, you’re going to have to measure and find out exactly how much space you’ll have available to for assorted gym equipment.

Planning is key to setting up a budget.

[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2F3oFzm6E9URrNKG81Q4.gif&ho=https%3A%2F%2Fi.giphy.com&s=481&h=80754f3be956d255eb0fefb160d989ff8b48bea48763c1adfd9f94766c62a2af&size=980x&c=1430404806 crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252F3oFzm6E9URrNKG81Q4.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D481%26h%3D80754f3be956d255eb0fefb160d989ff8b48bea48763c1adfd9f94766c62a2af%26size%3D980x%26c%3D1430404806%22%7D” expand=1]

Establish a budget

Most of us may be rich at heart, but our bank accounts don’t reflect our good nature. That being said, you don’t have to break the bank on building your home gym. You can buy each piece of equipment individually if you want or everything at once. But it’s important to make sure you can pay your mortgage next month, so make that budget and stick to it.

We don’t want anyone to go broke.

[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2FKPUXq5IrVE81O.gif&ho=https%3A%2F%2Fi.giphy.com&s=403&h=48e264ec712cb4f293b97ee138975c8cfcb0bfc08db68f44f5a1407f962c40e0&size=980x&c=2574069388 crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252FKPUXq5IrVE81O.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D403%26h%3D48e264ec712cb4f293b97ee138975c8cfcb0bfc08db68f44f5a1407f962c40e0%26size%3D980x%26c%3D2574069388%22%7D” expand=1]

Research for proper condensed equipment

Unlike decades ago, fitness manufactures have developed multi-weight equipment that can be easily stored in your home gym without taking up too much space. These condensed pieces of equipment can consist of multi-angle workout benches to multi-weight dumbbells.

You can build dozens of routines by purchasing these modernized condensed pieces of workout equipment for your home gym. These space savers will also keep you from spending all your cash on workout crap you don’t need.

[rebelmouse-proxy-image https://media.rbl.ms/image?u=%2F9ZOyRdXL7ZVKg.gif&ho=https%3A%2F%2Fi.giphy.com&s=990&h=cea17e9aca93007b17c48b4b5262978c08ca1638582da7fa9b027c2a427f5a05&size=980x&c=3417523923 crop_info=”%7B%22image%22%3A%20%22https%3A//media.rbl.ms/image%3Fu%3D%252F9ZOyRdXL7ZVKg.gif%26ho%3Dhttps%253A%252F%252Fi.giphy.com%26s%3D990%26h%3Dcea17e9aca93007b17c48b4b5262978c08ca1638582da7fa9b027c2a427f5a05%26size%3D980x%26c%3D3417523923%22%7D” expand=1]

Look for equipment at second hand locations

Workout gear can be super expensive. Walk into any retail sports store and check out the prices for all the equipment you’re looking to purchase. Then, write all those prices down, then go to a second-hand fitness equipment store or even Craigslist (be careful because that can be a hit-and-miss) to search for the gear you want to purchase.

The beauty of workout equipment is since the gear isn’t electronic, you don’t really have to worry about any of the stuff burning out.

MIGHTY FIT

This NASA-inspired protein powder is here to save the world and your gains

Did anyone in your high school complain about gym rats and “show muscles”? Well, there’s not really any such thing as show muscles in the military. Every fiber can make you more lethal, whether it’s the biceps to curl a tank or artillery round that’s about to be thrown into the breech, or the hamstrings to make it through a long patrol.


Solar Foods makes the future of food look amazing

www.youtube.com

But think about how badly it will suck for the Space Force. They need to keep those muscles strong enough to beat Martians to death with hammers and wrenches on a moment’s notice, but they need to fuel those gains with freeze-dried foods while working out in low gravity.

Luckily, a Finnish company has created a process that would let them make protein powder from almost any planet’s atmosphere, and the Finns are scaling up the tech to sell guilt-free protein powder to all of us here on Terra Firma.

Solar Foods’ technique was originally pushed by NASA and is now supported by the European Space Agency. The basic idea is to pull carbon dioxide from the atmosphere, combine it with water as well as some additional nutrients, and turn it protein. The final product is a single-cell protein that can be used like traditional flour. It’s 50 percent protein, up to 10 percent fat, and up to 25 percent carbohydrates.

And, it’s carbon neutral. If there’s a chance you’ll be deployed to a desert in the next few years, be excited that your cooks could make about 4.25 pounds of Solein with a single 5-gallon jug of water. And there are essentially no land requirements, so it could be done even on small forward bases.

The entire process only needs a little infrastructure, some electricity, water, and carbon dioxide, so it could potentially be used at bases around the world or in space flight. (The European Space Agency specifically got involved in the hopes that the process could work en route to Mars.)

If you want to get your hands on this high-protein flour, you’ll have to wait till 2021 and, even then, hopefully, be stationed in Europe. That’s when and where the company plans to start its commercial launch with global access coming later in the year.

MIGHTY FIT

4 of the top reasons this diet is a must for Veterans

Veterans tend to fall off the wagon pretty hard when it comes to fitness. That isn’t to say we are universally fat or unfit, it’s actually quite the opposite. Most veterans have a level of fitness and capability from our days of service that doesn’t quickly fade away.

But many veterans do tend to relax from once-stringent standards once we walk away from the uniform. Relaxing on those standards is often a slippery slope that leads us further and further away from our formerly steel-cut, active-duty body and closer to health problems.

If you’re one of the many who have gone from fit to sh*t and you’re looking to rebound quickly, don’t fret! There’s a new kid on the block and he’s showing lots of promise. Below, you’ll find a few of the absolute best reasons you should give the ketogenic diet a try sooner rather than later.


Also Read: 10 top fitness YouTubers who are Veterans

This is the science behind how muscle is built

All the food is the same… but different.

But first, what is Keto?

The ketogenic diet, at its core, is a high-fat, low-carb diet. That’s it. The idea is that by restricting the amount of carbohydrates you consume, you force your body to look for other sources of fuel to burn for energy. This scouring results in your body attacking your stored fat, eventually causing you to drop the pounds.

This is the science behind how muscle is built

Air Force Master Sgt. Lajuan P. Fuller amidst killing another workout.

(U.S. Air Force photo by Airman 1st Class Heather Hayward)

4. You’ll get results fast.

Since your body will not have its normal and preferred source of fuel (carbs), you’ll drop a considerable amount of water weight very quickly. It isn’t uncommon for new keto practitioners to drop six to nine pounds in the first week or two.

Even though most of this drop is pure water weight, you can expect to have a generally slimmer look. All the places that hold water will appear less bloated. Now, don’t expect to go from 30 percent body fat to a six pack in a week, but you can definitely expect your clothes to fit better.

This is the science behind how muscle is built

Unleash the power within.

3. High-fat diets can actually make you much healthier.

When I was first introduced to the keto diet, my knee-jerk reaction was to question how a high-fat diet could actually lower cholesterol, blood pressure, and blood sugar levels.

A ketogenic diet encourages the consumption of healthy fats, otherwise known as high-density lipoproteins. HDL transports cholesterol around the body while simultaneously collecting unused cholesterol and delivering it to the liver for disposal.

HDL is, essentially, the neighborhood watch of your bloodstream.

2. Fat adaptation.

There are a couple of terms you will hear tossed around in the world of keto. Those terms are ‘ketosis’ and ‘fat-adapted.’

Being “in ketosis” means your body is breaking down fatty acids and producing acetoacetate. When you use one of the many tools available to check and see if you’re in a ketogenic state, it’s looking for acetoacetate in your urine. Your body is looking for alternative fuel sources and, most times, this is when people experience what some call a “ketogenic flu.”

Being fat-adapted, on the other hand, means your body has gone without excess carbohydrates long enough to become an efficient machine at using fat as fuel instead of carbs. This is when you no longer feel the adverse affects of a ketogenic diet and your body is ready to use up this new type of fuel. There may times in which you take in enough carbs to exit ketosis (it happens), but it takes more than a single cheat day to undo being fat-adapted.

It sounds similar and, truthfully, it is. The key difference is the efficiency of fat-adaptation over ketosis.

This is the science behind how muscle is built

Never too late to get that military body back.

(Photo by Airman 1st Class Jarrod Grammel)

1. Get your best body — and your life — back.

As a veteran, you’ve been through some sh*t. You’ve seen some things and experienced some things that have made you forever different. For many of us, it just takes the right motivation to get you rolling — and once you’re going, nothing will stop you.

This diet could get you back in the health and fitness game — and that alone makes it worth a look!

Articles

Top military doc is open to changing obesity standards

The Army is likely catching a lot of grief lately, after a news story reported that Pentagon data showed Joes are fatter than their brethren in other services.


But are they really?

According to the head of the new Defense Health Agency, the way the military measures obesity using the so-called Body Mass Index might be a bit behind the times.

This is the science behind how muscle is built
U.S. Army Staff Sgt. Matthew Senna, assigned to Joint Multinational Training Command, performs push-ups during the Army Physical Fitness Test at U.S. Army Europe’s Best Warrior Competition in Grafenwoehr, Germany, July 30, 2012. (Photo from U.S. Army)

“I know that Navy has looked at this in terms of modifying what they say is a healthy weight and a healthy body mass and I think that’s appropriate,” said Vice Adm. Raquel Bono, Director of the Defense Health Agency told WATM during a breakfast meeting with reporters Oct. 20.

“Do I have any indication that [obesity] is hurting readiness? No,” Bono added. “But I would actually say that is one of the hallmarks of being in the military is that we’re always ready.”

According to the services, a Body Mass Index of 25 or over is considered unsat (the BMI is determined by a simple calculation of height and weight). The National Institutes of Health define obesity as a BMI of 30 or over.

A 44 year-old male who weights 215 pounds and is 74-inches tall has a BMI of 27.6, for example. That’d be considered “clinically obese” to the DoD.

Some in the services argue measuring weight standards using the BMI is a blunt instrument, putting perfectly fit and healthy servicemembers on notice for not being up to snuff.

And while she’s all in favor of modifying how the level of fitness to serve is calculated, Bono is concerned about the overall trend on obesity, with the Pentagon reporting nearly 10 percent of its troops are overweight. And Bono recommended healthier choices in chow halls, regular exercise (not just for the PFT), and stopping smoking.

“My job is to make sure I’m enabling the department to have the healthiest troops possible,” Bono said. “I struggle with encouraging troops to make healthier choices — even when we activate servicemembers with health data or scary pictures of what smoking can do to you they still persist in those behaviors. I don’t know what the right answer is.”

MIGHTY FIT

Will soy really turn you into Bob from Fight Club?

Everyone remembers Bob.

“Bob had bitch tits.”

“Six months ago, Bob’s testicles were removed. Then hormone therapy. He developed bitch tits because his testosterone was too high and his body upped the estrogen…”

Bob only made it about 105 minutes into the 151-minute masterpiece that subverted modern male culture, hence the past tense. You probably knew it by its Christian name Fight Club. There are those of us that know it simply by the way it makes us squint our eyes into the future of what “could be,” we call it The Light.

In that future, men can be men, materialism holds no grasp on our testes, and no men have bitch tits (roids or no roids). That begs the question, is there soy in my utopian view of the future?


This is the science behind how muscle is built

Was it really the steroids?

Seriously, does soy make men more feminine in the same way that hormone therapy made Bob a big lactating moosie?

Should Bob have even been concerned with “supplementing” his diet?

Let’s find out, shall we?

This is the science behind how muscle is built

The below rule includes beer. Tough.

Some idiot

The majority of this anecdotal hype comes from a story about some 60-year-old dude who drank 3 quarts of soy milk a day.

I’m going to be blunt here. If you drink three quarts of anything other than water per day, there will be negative side effects. This is for a few very simple reasons.

  1. The body is something like 60% water NOT SOY MILK
  2. When you drink nutrients, they generally flood your bloodstream very quickly because they don’t need much processing. This is why sugary drinks spike your blood glucose levels much more dramatically than other forms of sugar.
  3. A woman in Arizona died from drinking too much water. Yeah…even too much of the thing that makes up 60% of your composition will harm you. Ever hear of a Tsunami?
This is the science behind how muscle is built

Or…the things you eat end up composing (or destroying) you.

But soy has estrogen in it…?

Yeah, Phytoestrogens… sounds scary. Phytoestrogens are found in soy products, NOT actual estrogen.

So if you eat soy, you’ll get phytoestrogens in your body. It’s only a matter of time until you get bitch tits….Right? NO.

Phytoestrogens (also sometimes known as isoflavones) aren’t estrogen and really aren’t the same as naturally produced estrogen.

It’s not uncommon that consuming a certain molecule has an entirely different effect on the body than when it is naturally produced, or no effect whatsoever. Kind of like how many collagen protein supplements do nothing but waste your money when you eat them even though you need collagen to build strong connective tissue like ligaments and tendons (stick to hydrolyzed powders if you don’t want to waste your money.)

The thought originally was that the phytoestrogens in soy will make the body worse at producing testosterone. This hasn’t been seen in 15 studies on this very topic.

The only times that there have been issues is when soy products have been consumed in what I’ll call an ex-soy-bitant amount like our 60-year-old friend above or in a 19-year-old vegan that was getting his protein basically from only soy.

This is the science behind how muscle is built

Well, depending on your diet…

Your diet should not solely revolve around one food or food group.

The point of talking about soy isn’t to demonize or convince you that soy is safe for consumption. It’s about the dangers of relying solely on one food to get your nutrition.

You can find a story of someone over-consuming just about everything on planet earth. Don’t join that club.

If you don’t, you’ll hear me say something like, “I am Jack’s complete lack of surprise,” when I read about you on Reddit in some comment thread about the dangers of nightshades, or legumes, or mTORC1 (not a typo).
This is the science behind how muscle is built

You always have the option to do anything. You just have to decide…

His name is Robert Paulson

Bob had bitch tits. They were from horse tranquilizers, not soy. Eat a lot of varied protein sources to build muscle, a good portion of that can be soy, and you won’t see any adverse effects. If you are only eating soy products, stop and reassess. It’s that simple.

Tyler Durden had a dream of turning a bunch of lost, dejected men who were raised by women and scared of commitment into a thinking and breathing apparatus for real social change (Sound familiar…? *cough cough* military *cough cough*). Putting his methods aside, that’s a worthy pursuit.

I have a similar dream, to help men who feel like society has left them in a perpetual state of boyhood or at least left their body soft and doughy while they conquered other professional pursuits.

If you want to feel like you’re carved out of wood and your veins pump battery acid, you don’t need to roll around on the concrete floor of Lou’s Tavern with another guy. You just need to check out Grown Ass Man Programming. Check it out and get a free month here to see what it’s all about.

This is the science behind how muscle is built
Do Not Sell My Personal Information