Throughout all the years of our military service, many of us spent a good amount of time exercising- getting into and staying in top physical condition, which enabled us to better perform our jobs. From all those long miles we ran in formation to all the push-ups we counted during our assessment tests — our bodies were highly activated.
Then, something incredible happened. We received our DD-214s and got the hell out of dodge. Now, the fact that the CDC recommends that adults undertake moderately intense aerobic activity at least twice a week takes a backseat to the fact that we don’t have to do it anymore.
Unfortunately, due to a sudden change of priorities, many of our workout routines quickly dwindle away — and the change is felt immediately. After just seven days of inactivity, our bodies start to feel less fit, our muscles don’t feel as large, and it’s estimated we’ve lost approximately 5 percent of our VO2 max.
VO2 max measures the maximum amount of oxygen you utilize during an intense workout. This measurement is considered one of the best indicators of an athlete’s cardiovascular strength and endurance. A decrease here means less oxygen is available for generating energy.
Within the next few weeks, your VO2 max will have dropped more than 10 percent and you’ll begin to notice a loss in physical strength. Your myocytes (muscle cells) will start to shrink and your count of lipocytes (fat cells) will increase.
That’s not a good thing.
After two-months of no aerobic activity, your VO2 max has dwindled a full 15 percent and, of course, you’re still losing myocytes and gaining lipocytes — which causes you to bloat.
Maintaining this low level of activity puts you at a greater risk of high blood pressure, obesity, and various cardiovascular diseases. It’s also a contributing factor to why veterans end up suffering from certain types of depression.
So, to all of our brothers and sisters in the veteran community: Try and stay active — not only will it keep you looking good, it’ll help you transition back into civilian life.
That’s it, pretty freakin’ simple. Why then do so many people literally forget how to breathe when lifting? It’s involuntary. You would die without sweet, sweet oxygen pouring into your face holes constantly.
When you are about to squat 2x your body weight, or even just your body weight, the number one risk to injury is structural damage, be that muscular or skeletal. The most efficient way to prevent injury from occurring is to brace and contract all non-moving body parts. It’s called the Valsalva maneuver.
Common other breathing methods such as exhaling on the concentric and inhale on the eccentric are problematic for lifting heavy weights.
In order to inhale or exhale, we need to engage the diaphragm and other breathing muscles to draw in air or release it. This means that the body needs to do two separate things while lifting; breath and lift.
This is problematic for a few reasons.
There is no room for wiggle with 584+ lbs on your back. The breathe and brace is the only option here.
(U.S. Marine Corps photo by Lance Cpl. Sarah N. Petrock)
Most people aren’t coordinated enough to successfully do this for every rep of every set at the proper cadence.
With two different processes going on, you aren’t able to actually recruit the maximum amount of muscle possible.
If certain muscles of the core aren’t fully contracted, they are at higher risk for injury during the movement. This is a bit of a domino effect, especially if you tend to breathe into your shoulders or belly. Some of those muscles that should be used for the lift may end up sitting the rep out from confusion as to what they should be doing exactly.
If something in your form goes awry, a muscle that isn’t “paying attention” to the lift may jump in at the wrong moment and get pulled. This happens with muscles between the ribs often.
HOW to Deadlift & Squat Correctly: Breathing, Abdominal Bracing & Total Tension (Ft. Cody Lefever)
Perform the rep in its entirety until you are back to the starting position. Check out these other articles for specifics on perfect form for the main lifts.
The complete bench press checklist
5 steps to back squat perfection
5 steps to deadlift perfection
Don’t exhale until the weight is safely on the ground when deadlifting. That’s your rest position, not the top.
(U.S. Navy photo by Mass Communication Specialist 3rd Class Roland John)
4. Exhale and repeat
Lift using the Valsalva maneuver to protect your spine and allow for the maximal transfer of force in whatever movement you are doing.
When you are doing lighter exercises or the big exercises at lighter weight the Valsalva isn’t necessary. You can, in these cases use the other method described above. The Valsalva is the big gun that you bring out when you make it to the final boss level. Generally, it’s only needed for your main lifts for each workout like squats, deadlifts, and the bench press.
Proper Breathing Technique for Weightlifting | Valsalva Maneuver
If December is the season for consumerist gluttony, and full-fat eggnog, then January is the time for carrot sticks, running on the treadmill, and staring blankly at a scale that says you’ve only lost two pounds since the new year. If you, like me, found yourself in that happy place between despondency and full-on despair, you may need a smart scale to ever so gently nudge you along.
We’ve all felt that intense, cloying sense of dread when stepping on the scale. They’re generally the square, bulky things you willfully sidestep when you walk in to take a leak. Enter the Qardio’s QardioBase2. It makes getting into shape … intriguing. It’s a WiFi- or Bluetooth-connected circular scale that hooks up with the corresponding app and works on any surface, and it’s designed to be your kinder and gentler weight loss and fitness coach.
Fitness resolutions may center on pounds and ounces, but Qardio’s QardioBase2 smart scale focuses its feedback on direction rather than specific, hard-core goals. If you’re looking for something that offers its readout in more general, encouraging terms rather than the bark of a drill instructor, this is the bathroom scale for you.
Rather than spitting out a single weight, the QardioBase2 provides feedback on your body mass index, tracking it over time and rewarding you with one of three faces: smiling for weight loss, a neutral face for negligible results, and a frown when you’ve indulged a little too much.
Granted, for some its smiley-centric feedback is a bit too twee, and for those who need black-and-white reports, it also reads weight, along with muscle mass, fat percentage, bone, and water composition, allowing you to drill down as far as you want. All stats are recorded via its app to you can track progress over time. It weights just under seven pounds, is 13 inches in diameter, and works with iOS 10.0 or later, Kindle, Android 5 or later, and the Apple Watch.
Beyond the emoji feedback, which may be a tad precious, there’s a lot more to love. Its sleek design and tempered glass top in either black or white is less than an inch thick and adds class to even the most humble bathroom.
For those who want options for the whole family, it automatically detects individual users, recording data separately as such. It also has a pregnancy mode to track weight gain and progress as your partner gets further and further along in her pregnancy. Plus, she can add pictures to her numbers, so she can look back and remember what she looked like when the baby was the size of a walnut.
With the QardioBase2, I had a healthy alternative to the dreaded decimal point. Its feedback is less judgy that others in its class, but the various functions and multi-user ease makes this a scale I’m happy to use all year. Instead of dreading weighing myself, I was actually … well, excited is too strong a word. But heavily invested.
Most of us know that protein is the building block of muscle. Our bodies break it down into amino acids and then use those amino acids for muscle repairing and rebuilding. But protein does a hell of a lot more than just build muscle. It is essential to just about every function in the human body.
The fattier the fish, the less protein is in it. Salmon comes in around 20g of protein per 100g.
The protein you eat makes compounds that help digest food, known as enzymes. Contrary to popular belief, your stomach acid can’t dissolve everything you eat as if it were a body in a 100-gallon bin of hydrofluoric acid–it needs digestive enzymes for that. Without an adequate supply of protein in your diet, you wouldn’t be able to properly digest the nutrients in things like milk or carbohydrates.
Chicken! It’s finger licking good at about 31g of protein per 100g of boneless skinless breast meat.
Most of us think the only way our body tells us it’s full is when our stomachs literally fill up, which is the stomach stretch response. But there is so much more going on to tell us to be done eating. We have certain hormones that send signals to tell our brains to eat more or less, and these hormones are made out of protein. The hormonal response happens even when you eat foods that have no protein in them, but you need protein in your diet in order for the hormones to work properly.
Eggs are basically a perfect food. About 6g of protein per large egg.
Eating adequate amounts of protein will make you smarter and happier.
Tyrosine, one of the amino acids in protein, prompts the brain to create more neurotransmitters that make us feel good, like norepinephrine and dopamine.
You’ve probably heard of dopamine before. It’s what you secrete when you do something highly enjoyable, like graduate basic training or finally get that DD214 you thought you wanted your entire career.
Norepinephrine is also called noradrenaline; it’s one of those neurotransmitters that increases alertness. Its most notable claim to fame is in the fight or flight response, where it is often talked about with its partner chemical, adrenaline (epinephrine).
In other words, eating protein can help you feel rewarded, charged, and ready to perform physically.
Tofu… It won’t make you grow breasts, contrary to popular belief. About 20g of protein per 100g.
The part of your immune system that actually kills and disposes of foreign invaders like viruses and bacteria are proteins.
Keeping an adequate amount of protein in the diet ensures that your immune system is chock full of troops ready to search and destroy anything that doesn’t belong inside you… including things you inserted on a dare.
Nuts get a lot of love… they shouldn’t. Almonds, at about 21g of protein per 100g, also pack nearly 50g of fat. That’s an extra 450 calories that will almost guarantee a caloric surplus on the day.
Okay, so this list is four things protein does do and one thing it doesn’t do. Eating higher amounts of protein does NOT cause damage to your kidneys. This idea was a hypothesis that has been fully debunked. Studies have been done where very high protein intakes were observed. In one study, a 185 lb person consumed nearly 240 grams of protein per day. In terms of lean steak, that’s over 2 lbs every day. That’s a lot of steak! No adverse effects on otherwise healthy kidneys were shown.
Sashimi is a meal of basically pure protein. Especially when it comes to leaner fish like tuna at about 3g of protein per piece of sashimi.
The recommendation for protein changes based on you. There is no one right answer; that’s just the nature of being human. You will have to do a little math. The best starting place is to eat 1 gram of protein for every pound of lean muscle mass you have.
If you are 200 lbs and 20% body fat, then you are 160 lbs of lean muscle. So 160 grams of protein is how much you should eat each day, spread throughout all of your meals.
In practice, that can look something like the following: assuming you eat 3 meals per day and have at least one protein shake as a snack throughout the day (don’t lose your mind over nutrition timing):
Chickpeas, AKA Garbanzo beans, have 19g of protein per 100g serving, but also come with over 60g of carbs to be aware of.
That’s 164 grams of protein intake just including lean sources of the nutrient. You will be eating even more with the vegetables and complex carbs you eat with your meals, so much so in fact that you probably don’t even need the shake.
Milk has a modest 8g of protein per 1 cup serving. It is an excellent substitute for water if you are trying to put on weight.
Protein is not just for muscle-bound meat-jerks: it makes your brain, immune system, blood, energy systems and more, all work much more efficiently the way they are intended. It’s just a nice added bonus that it also helps you look much better with your clothes off.
Following the debut of the documentary “The Game Changers” on Netflix, which aims to debunk the myth that vegan athletes struggle to get enough fuel and protein, athletes and recreational exercisers have contemplated trying out a plant-based diet.
Fitness influencer brothers Hudson and Brandon White, known for their YouTube Channel “Buff Dudes”with over 2 million subscribers, tried the vegan diet for 30 days and recounted their experience in a video watched more than 600,000 times.
The pair has tried other month-long challenges like keto and intermittent fasting. As first-time vegans, they take viewers step-by-step through their journey into plant-based eating, including shopping for veggies, meal prepping, and hitting the gym.
The Buff Dudes focus on incorporating simple, whole-food options like broccoli, spinach, and asparagus, as well as complex carbs like sweet potatoes and oatmeal. They also eat plenty of healthy plant-based fats like nuts and seeds, along with protein sources like quinoa and beans.
Although the brothers find it surprisingly easy to stick to a vegan diet, especially with the help of meal prepping, they find it has a unfortunate downside — gastrointestinal distress.
Switching to a plant-based diet can cause more flatulence a
It’s true that going vegan might lead to an initial gassy phase. That’s because plant-based foods are high in fiber, a type of carbohydrate that the body can’t digest, according to the Harvard T. H. Chan School of Public Health.
While fiber is linked to health benefits like lower cancer risk, stable blood sugar, satiety, and weight loss, it can also make you gassy because bacteria in your gut produce gas as a byproduct of processing fiber.
Certain types of veggies and grains can exacerbate the situation. Broccoli, for instance, is high in complex sugars, which take longer to break down in the digestive tract and produce more gas along the way.
However, research suggests that a plant-based diet can actual change the gut microbiome, promoting the growth of different beneficial bacteria that thrive on a high-fiber, plant-rich diet. This means that the body can adapt over time, eventually helping you get past the gassy phase.
Meantime, drinking plenty of water, especially with meals, can help ease symptoms, according to the T. Colin Campbell School of Nutrition Studies. Eating more slowly can also help. And, particularly for people transitioning from a diet high in processed foods, taking probiotics can also speed the growth of a healthy microbiome for better digestive health.
Finally, transitioning to a plant-based plan, rather than making an abrupt change, can be gentler on your digestive tract. “It’s really important to pay attention to your body, what it needs, and how you’re feeling” when making any major diet change, Robin Foroutan, a registered dietitian nutritionist and representative for the Academy of Nutrition and Dietetics, previously told Insider.
Plant-based meals can keep you full and energized
The upside of all that fiber, and all those complex carbohydrates, is that they can help keep you feeling full and energized while eating meat-free meals.
“I’m pretty happy so far,” Hudson said on the video. “I think having a little bit of additional carbs has really helped me. I feel fuller, very pumped … I feel bigger after every workout, and my strength levels really haven’t decreased, which is great.”
Both the Buff Dudes found a vegan diet helped them felt good, including during their workouts, and was able to meet their nutritional needs, especially with a little bit of planning. Although neither of them decided to stick to the diet, opting to add in eggs, yogurt, and other animal products back in, they recommend giving it a try.
“No matter what kind of lifestyle you choose, you’re going to have something available to you to make sure you’re happy, content, satiated and buff,” Brandon said.
This article originally appeared on Insider. Follow @thisisinsider on Twitter.
“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:email@example.com, Instagram: @simonemaybin, Snapchat: @simoneyroney, Facebook: Simone Maybin, or Twitter: @simonemaybin.
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.
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.
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.
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.
The Marine Corps is most famous for stripping away one’s individuality at boot camp and spitting recruits out 13 weeks later as Marines, formed into bands of brothers (and sisters).
But those bonds were tested when some of its strongest, toughest competitors battled one other in the second-annual High-Intensity Tactical Training Tactical Athlete Championship. When the dust settled after the fourth day of competition, the top male and female Marines were crowned “Ultimate Tactical Athlete.”
Sgt. Calie Jacobsen chewed up the final obstacle course event and took the top prize among 13 women who competed along 19 men to vie for bragging rights in the Aug. 15-18 service-wide competition at Miramar Marine Corps Air Station in San Diego, California.
Jacobsen, 23, a nondestructive inspection technician at Miramar, spent eight weeks preparing for the championship and held the lead going into the final event, the obstacle course. The other women wouldn’t make that easy, but it was her strongest event. “I wasn’t planning on winning. I just wanted to go out there and do good,” she said. “The females definitely were at a higher level than I was expecting to see.”
Jacobsen and the male winner, Cpl. Ethan Mawhinney, each received a championship belt and 53-pound kettle bell.
Mawhinney, a 22-year-old from Pittsburgh, Pennsylvania, beat 18 other male Marines in his second shot at the service championship. He placed sixth last year in the inaugural contest. “I trained a lot harder for the prelims this year,” said the Marine air-ground task force planner from Camp Allen, Virginia. Winning “was surreal. I had left last year really hoping to take the title.”
HITT is like CrossFit, but for and by Marines. That means using brute strength, endurance and determination to survive tactical battles against fellow Marines on the athletic field, in the water and on the paintball battlefield.
“Competition was tough,” said Lance Cpl. Isaac Namowicz, an admin clerk with Marine Security Guard headquarters and this year’s Quantico Marine Corps Base, Virginia, HITT champ. “There’s a lot of passion.”
Marines traded tips and even encouraged each other during the championship, but each had a mission: Win. “You’re a brother, but at the same time, you are trying to beat everyone,” Mawhinney admitted. That included the male 2015 Ultimate Tactical Athlete, Cpl. Joshua Boozer.
Boozer, ammo tech with 1st Tank Battalion at the Marine Corps Air-Ground Combat Center in Twentynine Palms, Calif., was champ this year at his home base but met his match at Miramar.
“It’s not easy competition,” he said, catching his breath after enduring the “500 Yard Power Shuffle” where competitors did nearly a dozen events including tire flips, box jumps, dummy carry, weighted sled pull and push and a variety of weight lifts — on a sweltering athletic field. It was the longest event, time-wise.
The Marine Corps organized its first HITT competition last year, held at Twentynine Palms. Like last year, Marines learned events’ details at the start of the competition, so they didn’t really know what they’d face.
Ryan Massimo, the Corps’ HITT program manager and event coordinator, said the intent is to include some base-specific events – this year’s “Maneuver Under Fire” took place at Miramar’s paintball park – with physical challenges that reflect the strength and conditioning program. Last year, the run up and down the desert base’s hills while lugging heavy items made “sugar cookies” of a weakened competitor.
This year’s championship included a timed water event, the “Amphibious Tactical Challenge.” Competitors in boots and utes swam multiple laps bearing their pack and rubber rifle, and then they traversed the pool, diving and ducking with a pack under markers before cranking out 10 (men) or 5 (women) pushups wearing the pack. “It did definitely throw a curve ball for some people,” Mawhinney said.
Namowicz said he struggled in the pool.
“I was not expecting all that weight. It felt like cinder blocks,” he said. “My upper body was getting tired.”
At times, he’d talk to himself as he pushed weighted sleds or carried 35-pound ammo cans and 120-pound dummies in the sweltering heat. “I just kept saying, ‘Finish this.’ You have people in the stands pushing you, and it just keeps you motivated,” he said. “You just want to be done.”
Jacobsen hadn’t real plans to become competitive until the Miramar HITT Center coordinator encouraged her to the local HITT combine challenge. “I didn’t know how big it was, that it was Marine Corps-wide,” said the Nebraska native. “We just went in unassuming.”
And she finished first among the women, getting the ticket to compete against other installation winners for the championship.
She’s a HITT convert. The isolation workout she previously did for weightlifting “isn’t applicable to everyday life,” she said. Interval training demands endurance and strength and “is a lot more applicable to everyday life. That’s definitely changed my mindset.”
Thin crowds watched this year’s competition, but Jacobsen said she was glad to see her station commander and sergeant major on the sidelines. “It’s an awesome event, and it needs to be more widely broadcast,” she said.
It’s certainly not as well-known as the military’s most famous tactical-physical competition, the “Best Ranger.”
The 60-hour event at Fort Benning, Georgia, pits Army Rangers against each other in two-man teams to test their skills, including land navigation, small-arms firing, obstacles and, in true Ranger style, parachuting.
Not to be outdone, Marines run the less-known but still grueling and gung-ho “Recon Challenge” at Camp Pendleton, California. After a predawn swim in the Pacific, two-man Marine Recon and Marine Raider (and Navy recon corpsmen) teams run in boots-and-utes with rucksack and weapon, enduring a nonstop series of grueling events in the pool, on the range and along Pendleton’s roller-coaster scrubby hills.
A close parallel to the HITT championship may be the Army’s “Best Warrior” competition, a four-day contest where soldiers complete tactical challenges, written exams and fitness events in more battlefield-like environments. The top 10 soldiers and 10 noncommissioned officers who’ve bested their local competitors will vie for the title at this year’s contest, to be held Sept. 26-Oct. 3 at Fort A.P. Hill, Virgina. The Army National Guard held its own contest on June 22 at Joint Base Cape Cod, Massachusetts. Events included a 14-mile ruck march.
The Air Force’s 1st Air Support Operations Group put airmen through grueling individual challenges and 22 events over a week in July for “Cascade Challenge 2016.”
The contest, held at Eielson Air Force Base in Alaska this year included navigating the wild Alaskan forests with body armor and 50-pound rucksack.
The Navy takes a different tack in sailor competition. Its surface fleet of destroyer, cruiser and frigate crews each year showcase their athletic and professional naval skills during “Surface Line Week.” Sailors went toe-to-toe in firefighting drills, valve packing, welding, small-arms shooting, sailing and stretcher-bearer races. Team events include dodgeball and soccer, so fun is the operative word.
In terms of physique goals, many men are looking to lean out everywhere while adding bulk to their arms to fill out their sleeves. It’s what a lot of us like to call, “having tickets to the gun show.” Many of us balk at doing cable exercises instead of lifting weights, but it’s not either or.
The biceps are composed of two muscles: the long and short heads. To bulk them up fully, you’ll also need to include some work on the triceps as well. This vital muscle group is made up of the lateral, medial, and long heads.
Now, we all know that using dumbbells is a great way to add size your arms, but your body will adjust to those same exercises after a time, and you’ll notice your results start to plateau. So, many gym professional move over to the cable machines to mix things up and continue to grow those massive arms.
If you’re ready to bulk up those biceps and triceps, here’re a few cable exercises you should try.
While facing the cable machine’s pulley system, grip the straight bar with your palms facing down. Next, take a step backward while keeping your back straight. Your elbows should remain close to your body throughout the movement.
Once you’re ready, use your triceps to push the bar downward until your arms are fully extended, but don’t lock your elbows. Hold at the peak of the rep and feel the tension in your triceps for a brief moment before slowly raising the bar back up.
While facing the cable machine, pick up and grip the EZ-curl bar with your palms facing up. Keeping your elbows down by your side, lift against the resistance in a curling motion, pulling the bar toward your chest while squeezing your biceps. At the peak of the movement, hold that squeeze for a second before slowly lowering the bar.
While facing away from the cable machine, hold the ends of the rope in your hands above your head and keep your elbows pointed upward. As you begin the rep, move the rope ends outward as you extend your triceps. Stop the rep just locking out your elbows, hold weight in place for a moment, and then return the rope to its starting point.
These are similar to dumbbells hammer curls. Grab onto the ends of the extension rope, stand up straight, and take a small step backward. Next, do a controlled hammer curl up and, as always, squeeze those biceps at the peak of the rep before slowly lowering the rope back to the original position.
This is a slightly unconventional arm-strengthening exercise. Unlike the others, you lay flat on your back with your feet positioned on the floor for extra stability. So, grab on to the straight or EZ-curl bar with your palms facing up and carefully move into a lying position.
Keeping your elbows down by your side, lift the resistance in a curling motion toward your chest, making sure to squeeze your biceps for maximum effect. As always, you’ll want to pause for brief moment at the peak of the movement before slowly lowering the EZ-curl bar back to the starting position.
Jocko Willink retired from 20 years serving as a US Navy SEAL in 2010, but his morning routine is as intense as ever.
As he said in a recent Facebook Live Q&A at Business Insider’s New York headquarters, “It’s not fun to get out of bed early in the morning. When the alarm goes off, it doesn’t sing you a song, it hits you in the head with a baseball bat. So how do you respond to that? Do you crawl underneath your covers and hide? Or do you get up, get aggressive, and attack the day?”
Willink is the former commander of Task Unit Bruiser, which became the most decorated special-operations unit in the Iraq War. In his book, “Extreme Ownership: How US Navy SEALs Lead and Win,” cowritten with his former platoon commander and current business partner Leif Babin, Willink writes that one of his guiding principles is “Discipline equals freedom,” and that discipline begins every morning when his alarm goes off, well before the sun rises.
Business Insider asked Willink to break down his mornings for us. Here’s how a typical day begins:
Wake up at 4:30 a.m. Three alarms are set — one electric, one battery-powered, and one windup — but he almost always only needs one. The two others are safeguards.
After a quick cleanup in the bathroom, take a photo of wristwatch to show his Twitter followers what time he’s beginning the day. It’s become both a way to hold himself accountable as well as inspire others to stick to their goals.
Grab his workout clothes, laid out the night before, and head to the gym in his garage for one of the following strength workouts, which lasts around an hour.The exercises can either be lower weight with high reps and little rest or heavy weight with low reps and lots of rest.
Day 4: Overhead squats, front squats, regular squats.
Spend anywhere from a few minutes (intense bursts) to a half hour (steady) for cardiovascular training. This could include sprints or a jog.
Finish workout around 6:00 a.m. Depending on the day, go out to hit the beach near his home near San Diego, California, to spend time swimming or surfing. If the weather is nice, he may also do his cardio on the beach.
Shower and start working for his leadership consulting firm, Echelon Front, or for his popular podcast, any time after 6:00 a.m. He doesn’t get hungry until around noon, and only has a snack, like a few handfuls of nuts, in the morning.
After work, Willink gets in two hours of jujitsu training and heads to bed around 11:00 pm.
Willink said that he recognizes that everyone is different, and that not everyone would benefit from getting up at 4:00 a.m. for an intense workout. The key is that “you get up and move,” whether that’s jogging, weight lifting, or yoga.
The discipline comes in in setting a schedule and sticking to it so that your day begins with an energizing accomplishment, not a demoralizing stretch of time where you lie in bed and hit snooze on your alarm a few times. Every morning should start off with a predictable routine.
“And that’s the way that you own it,” he said. “Because once the day starts, well, then other people get to have a vote in what you’re doing.”
Got a water bottle you’re trying to keep cold? This one holds up just as well on the homefront as it does on deployment. Soak a sock in some cold water before you head out, and then toss a water bottle in it. It’ll help keep it cooler for longer. Sure, it might make the outside of the bottle smell like a McDonald’s Playplace, but if it keeps you hydrated—it’s worth it. Which brings us to point number two…
The old adage “if you’re thirsty then you’re already dehydrated” is a wise one to live by this summer. Soldiers hauling 60 pounds of gear in 90 degree weather (while blanketed in insulated cammies) can’t stay cool—their only option is to drink an assload of water continually throughout the day. It’s usually recommended to drink 1 1/2 quarts of water per hour to avoid “heat injuries” such as heat stroke. Your pee shouldn’t be the color of a Lakers jersey. It should be the color of, uhh, nothing.
Look, if you had… one shot, or one opportunity, to make your patio a little cooler outside, would you canopy it, or let it spit-fry? Your palms are sweaty. Sure, that’s understandable. Your knees are weak (from heat), and your arms are heavy (also from heat). If there’s vomit on your sweater already, you are suffering from heatstroke and should contact medical services immediately. Don’t be nervous, just be calm and ready. Sometimes a little bit of shade, also known as slim shady, goes a long way.
Everyone knows that you can hit an ice bath to drastically regulate your body temperature. However, if you’re too hot, the extreme change in body temperature can actually send you into shock. To mitigate this risk, some on-base soldiers will roll up their sleeves and dunk their arms into an ice bucket (sometimes called an “Arm Immersion Kit” by higher-ups with too much time on their hands) full of water and allow them to soak until their blood temperature drops a bit.
Jury rig a ghetto A/C unit
What you see before you is the latest innovation in hood engineering. Many a budget-restricted renter has pulled off a MacGuyver A/C attempt, but none succeeded like this anonymous Twitter user. Put this baby on full blast, grab a cheap beer from the back of your (roommate’s) fridge, sit in your inflatable mini kids pool (that you definitely didn’t steal from your nephew’s birthday), and enjoy a freezing blast that rivals the arctic winds.
If you’re enlisted, this sh*t is basically free sunblock. This one won’t help keep you cool, necessarily, but it will protect your skin from harmful UV rays and prevent sunburn. Not to mention it can make you look like an intimidating linebacker, an overrated 60s rock guitarist, or Arnold Schwarzenegger—depending on how you apply it.
I’m on a foot fetish these days. Don’t tell my family.
Today’s foot based installment is about perception vs. reality. It’s about how your mind is constantly playing tricks on you even when you’re doing your best to be truthful. It’s about how your brain is letting your feet lie to you, and your boots are in on the whole conspiracy.
I have a pretty astounding study that I want to talk about.
“The increased injury incidence with modern running shoes can be attributed to greater impact when runners use footwear more of the current design when compared with footwear in use a decade earlier. Furthermore, when runners unaccustomed to barefoot running run barefoot, mean impact is no higher than when shod and in some cases is lower.”
In normal people terms:
Comfy shoes = foot problems.
No shoes = Highly profitable career as a rickshaw driver.
These feet look all too familiar.
Padding makes you treat your feet like sh!t
Comfy shoe padding makes us blissfully unaware of the damage we are causing. Kind of like how we thought trans fats were a great idea. It turns out they are causally linked to heart disease.
We aren’t always right. Our prior assumptions need to be evaluated, not blindly accepted for millennia.
Robbins and Gouw, those two guys from the above quote, came to the conclusion that: “…a perceptual illusion is created whereby perceived impact is lower than actual impact, which results in inadequate impact moderating behavior and consequent injury.”
Let’s get into a pretty eye-opening study they did that proves the above point.
When was the last time you made a comfort-based decision? Hit that snooze button this morning? Had a hot shower? Chose to drive to work rather than walk/run/bike?
Those are some decisions you can control. What about this trippy one you aren’t even aware of?
Robbins and Gouw took some force plates and had well-trained gymnasts jump onto them from a platform about 2 feet off the ground.
The plates measured the impact force of the athletes landing.
The gymnasts, who are great at sticking landings, were told to just land however they would naturally land after a jump from that height.
There were two surfaces they jumped onto for the force plates to measure; a hard surface, and a comfy padded surface.
In ALL 15 athletes, the landing force on the padded surface was higher than the landing force on the hard surface. The athletes clearly choose a safer and more appropriate landing strategy for the hard surface than the padded surface.
The real kicker is that that they all assumed that they were landing with more force on the hard surface than the padded surface.
Yep…the padding of the padded surface completely tricked all the athletes into being more careless with their bodies.
The perception of comfort and its damaging effects were studied using experienced athletes and force plate technology.
The difference in impacts was upwards of 25%. That the difference between you jumping by yourself and then jumping with your overweight nephew strapped to your chest in a papoose. Go ahead and give that experiment a try to see the real difference between the two.
Even a 5% increase in weight makes some people crumble, 25% is nothing to shrug at.
We are able to handle nearly twice our body weight in running impact. That seems like a lot. So we should have zero problem running right?
When we run with standard running shoes or boots on, impacts of well past eight times our body weight have been measured. Combine this high level of impact with the design of the modern combat boot like we talked about here, and you get a whole host of foot and other structural issues that are commonly seen in service members, veterans, and high mileage athletes. I’m talking about hip, knee, ankle, and back issues, not to even mention that fact that your feet are taking the brunt of the abuse.
Is this the future military boot or should we just go barefoot?
Take ’em off and walk around
Lucky for Marines, it seems that the Generals in charge are making strides (pun intended) to remedy this issue to save the Marine Corps money and you a life of constant chronic pain.
The solution seems to be minimalist footwear. The less padding your footwear has, the easier it will be for you to regulate the impact you are causing on your feet.
Over time, your issues should disappear just like the rickshaw driver disappeared into antiquity after Henry Ford created the modern assembly-line built automobile to subvert his father-in-law, a world-famous rickshaw driver. (Everyone has family issues)…
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.