Military fitness training is a fitness trend that focuses on hard-core super-intense fitness exercises to whip you into shape fast, and burn tons of calories. These are extreme workouts, so make sure you consult with your physician before beginning a military fitness workout - especially if you are starting at a low fitness level!
That said, these are great workouts for beginners as well - you will just need to listen to your body and make sure you are maintaining proper form to stay safe and avoid injury.
If you want to see great results fast, try a military fitness workout like this one below. Tone and strengthen your entire body, and burn off calories like crazy with this short workout.
This workout is less than 10 minutes long, but you will feel like you worked out for an hour! Each exercise is done for 30 seconds, in 2 circuits. If you are already in good shape and want to really push it, you can repeat the video and still get a super workout in under 20 minutes - no equipment required.
Please note that this workout does not include a warm up or cool down, so you will want to add those on your own.
Now grab some water and let's get fit!
Thursday, March 31, 2016
Tuesday, March 29, 2016
How to Use Military Training for Supreme Fitness
For the military, boot camp is an intense several weeks with two core purposes - to train men and women to be ready to defend the country and get them in a high state of fitness readiness.
These men and women build muscle and endurance. They learn to push their bodies harder and faster and to accomplish more than they thought possible. Competitive fighters are taught the same endurance.
They're taught to use their bodies as effective fighting machines designed to withstand whatever paces they're put through. What the military fitness training and competitive fighters have in common is the way that they train.
Their bodies are trained using resistance like you'll find in bodyweight training programs. You don't have to be in the military or a competitive fighter to get the same advantages with your workout.
You can have the same stability and strength. You can build muscle and endurance and gain the same tough can-do attitude. Bodyweight training is for anyone.
You don't have to be a man to do it. You don't even have to be in shape. Bodyweight training can meet you wherever you are at your current fitness level. All you need is a willingness to get started - a willingness to push your body.
You'll go harder with military training exercise than you ever thought possible, but you'll reach your goals in a shorter amount of time. You can try bodyweight training on your own because it's easy to get started.
But there is a program called Tacfit Warrior that has helped people with tough jobs like fighters get in the best shape of their lives. The program will take you through all of the intense exercise moves that you need to known in order to burn fat and build muscle.
It's a journey into a level of fitness that will take your body to the extreme. But you'll gain the type of conditioning that turns heads. You'll have more agility, more endurance, and more confidence than ever before.
Unlike other programs, this one doesn't assume that everyone is on the same playing field with their level of fitness. This program offers five different states of difficulty so that if you're a beginner, you won't overdo it.
Instead, you can gradually build your way up the levels until you've reached the top. The program is completely customizable for individuals depending on your fitness needs.
The workouts are short, but guaranteed to give results in the same length of time you'd find from a longer workout. You'll get the technique guide for the workouts known as missions.
The videos include warm up, exercise and cool down stages. If you want to track your progress, you'll need to have your own chart since one is not included with this program.
These men and women build muscle and endurance. They learn to push their bodies harder and faster and to accomplish more than they thought possible. Competitive fighters are taught the same endurance.
They're taught to use their bodies as effective fighting machines designed to withstand whatever paces they're put through. What the military fitness training and competitive fighters have in common is the way that they train.
Their bodies are trained using resistance like you'll find in bodyweight training programs. You don't have to be in the military or a competitive fighter to get the same advantages with your workout.
You don't have to be a man to do it. You don't even have to be in shape. Bodyweight training can meet you wherever you are at your current fitness level. All you need is a willingness to get started - a willingness to push your body.
You'll go harder with military training exercise than you ever thought possible, but you'll reach your goals in a shorter amount of time. You can try bodyweight training on your own because it's easy to get started.
But there is a program called Tacfit Warrior that has helped people with tough jobs like fighters get in the best shape of their lives. The program will take you through all of the intense exercise moves that you need to known in order to burn fat and build muscle.
It's a journey into a level of fitness that will take your body to the extreme. But you'll gain the type of conditioning that turns heads. You'll have more agility, more endurance, and more confidence than ever before.
Unlike other programs, this one doesn't assume that everyone is on the same playing field with their level of fitness. This program offers five different states of difficulty so that if you're a beginner, you won't overdo it.
The workouts are short, but guaranteed to give results in the same length of time you'd find from a longer workout. You'll get the technique guide for the workouts known as missions.
The videos include warm up, exercise and cool down stages. If you want to track your progress, you'll need to have your own chart since one is not included with this program.
For more information, check out TacFit Warrior here...
Thursday, March 24, 2016
[Video] 6-Minute Abs QuickFit Core Workout
Of course if you really want to show off those abs, you will also need to burn calories, especially if you are overweight. But you also need to build strong, defined core muscles, and that is what this quick ab workout will do for you.
These simple exercises are very effective, and don't require any equipment, so you can do them anywhere. All you need is a mat or blanket to lie on.
Do this 2-3 times per week along with or between your regular workouts for best results. Work slowly, and concentrate on feeling the contraction in your abs. This short series will strengthen and tone all of your different abdominal muscles, for a strong, toned tummy just in time for spring!
These simple exercises are very effective, and don't require any equipment, so you can do them anywhere. All you need is a mat or blanket to lie on.
Do this 2-3 times per week along with or between your regular workouts for best results. Work slowly, and concentrate on feeling the contraction in your abs. This short series will strengthen and tone all of your different abdominal muscles, for a strong, toned tummy just in time for spring!
Tuesday, March 22, 2016
8 Tummy Toning Exercises You Can Do At Home
The tummy is a problem area for most people when it comes to getting toned and ready for bikini season. As the weather heats up, you want to be looking hot poolside and on the beach, and a toned torso is just the ticket. Here are some great tummy toning exercises you can do in your own home to get ready for summer.
1. Crunches
Lying flat on the ground, with your knees bent and feet flat on the floor, put your hands behind your head. Using your abdominal muscles and keeping your neck straight, raise your shoulders off the ground. Repeat this motion 30 times, rest, and then repeat twice.
2. Knee Touches
Lie flat on the ground with your knees bent and your feet flat on the floor, and put your hands behind your ears. Keeping your posture straight, and without bending your arms, use your abdominal muscles to touch your left elbow to your right knee. Repeat this action, alternating sides, 30 times. Rest, then repeat twice.
3. Bicycle
This exercise is much like knee touches, but slightly more advanced. This time, lift your feet and legs off the ground as if you were sitting. When you bring your elbow up to meet the opposite knee, straighten out the leg on the side of the elbow you are using. Do this all in a continuous motion, without stopping, and your legs will move as if riding a bicycle. Repeat the action 30 times, rest, and then repeat twice.
4. Straight Scissor Kicks
Lie completely flat on the floor with your hands under the small of your back. Using your abdominal muscles, raise your legs off the ground at a 45 degree angle. Criss-cross your legs back and forth for 30 to 45 seconds at a time, rest, and then repeat five times.
5. Bent Scissor Kicks
This variation of the scissor kick will have you start by lying on the floor with your knees bent and feet flat on the floor. Then, lift your feet and legs off the ground in a sitting position. Keeping your knees bent and thighs steady, criss-cross your calves back and forth for 30 to 45 seconds, rest, and then repeat five times.
6. Leg Lifts
Lie flat on the floor with your legs together and hands under the small of your back. Use your abdominal muscles to lift your legs, pressing them together and keeping them straight, off the ground about three inches. Hold this position for ten seconds, and then return to the starting position. Repeat ten times.
7. Reaches
Lie with your back flat on the floor and your legs up in the air so that your body is at a 90-degree angle. Holding your arms straight out above you, use your abdominal muscles to lift your shoulders off the ground and touch your toes, then return to the starting position. Repeat this 30 times, rest, and then repeat the entire process two more times.
8. Penguin Touches
Lie on the ground with your knees bent and feet flat on the floor. Position your feet a little wider than shoulder length apart. With your arms straight out beside you, lift your shoulders off the ground slightly and touch each ankle, moving side to side. Repeat this motion for 30 to 45 seconds, rest, then repeat five times.
All of these exercises can be easily done in the comfort of your own home and each targets key parts of your abdominal muscles to help you tone your tummy for a strong, firm core. As with any toning exercises, consistency is key, so make sure to do this full workout at least three times a week or up to every other day.
1. Crunches
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| (Image courtesy of imagerymajestic at FreeDigitalPhotos.net.) |
2. Knee Touches
Lie flat on the ground with your knees bent and your feet flat on the floor, and put your hands behind your ears. Keeping your posture straight, and without bending your arms, use your abdominal muscles to touch your left elbow to your right knee. Repeat this action, alternating sides, 30 times. Rest, then repeat twice.
3. Bicycle
This exercise is much like knee touches, but slightly more advanced. This time, lift your feet and legs off the ground as if you were sitting. When you bring your elbow up to meet the opposite knee, straighten out the leg on the side of the elbow you are using. Do this all in a continuous motion, without stopping, and your legs will move as if riding a bicycle. Repeat the action 30 times, rest, and then repeat twice.
4. Straight Scissor Kicks
Lie completely flat on the floor with your hands under the small of your back. Using your abdominal muscles, raise your legs off the ground at a 45 degree angle. Criss-cross your legs back and forth for 30 to 45 seconds at a time, rest, and then repeat five times.
5. Bent Scissor Kicks
This variation of the scissor kick will have you start by lying on the floor with your knees bent and feet flat on the floor. Then, lift your feet and legs off the ground in a sitting position. Keeping your knees bent and thighs steady, criss-cross your calves back and forth for 30 to 45 seconds, rest, and then repeat five times.
6. Leg Lifts
Lie flat on the floor with your legs together and hands under the small of your back. Use your abdominal muscles to lift your legs, pressing them together and keeping them straight, off the ground about three inches. Hold this position for ten seconds, and then return to the starting position. Repeat ten times.
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| (Image courtesy of photostock at FreeDigitalPhotos.net.) |
Lie with your back flat on the floor and your legs up in the air so that your body is at a 90-degree angle. Holding your arms straight out above you, use your abdominal muscles to lift your shoulders off the ground and touch your toes, then return to the starting position. Repeat this 30 times, rest, and then repeat the entire process two more times.
8. Penguin Touches
Lie on the ground with your knees bent and feet flat on the floor. Position your feet a little wider than shoulder length apart. With your arms straight out beside you, lift your shoulders off the ground slightly and touch each ankle, moving side to side. Repeat this motion for 30 to 45 seconds, rest, then repeat five times.
All of these exercises can be easily done in the comfort of your own home and each targets key parts of your abdominal muscles to help you tone your tummy for a strong, firm core. As with any toning exercises, consistency is key, so make sure to do this full workout at least three times a week or up to every other day.
Thursday, March 17, 2016
[Video] 10-Minute Hard Core Workout
This 10-minute core workout will definitely get your core working hard - yes, you WILL be sore tomorrow!
A strong core is important for balance, posture, and injury prevention, and this workout will definitely help you to build your core muscles fast.
From all of your ab muscles, including those waist-shaping obliques, to your glutes and lower back, this workout will challenge and strengthen your entire core, providing balance and stability to your whole body, improving your posture, and helping prevent injury during running, other workouts, or just your regular daily activities.
This is not an easy workout, so go slow, maintain proper form, and listen to your body! Be sure to keep your abs tight to protect your lower back, especially during any extension exercise.
Do this one at least twice a week for ongoing core shaping and strengthening benefits.
A strong core is important for balance, posture, and injury prevention, and this workout will definitely help you to build your core muscles fast.
From all of your ab muscles, including those waist-shaping obliques, to your glutes and lower back, this workout will challenge and strengthen your entire core, providing balance and stability to your whole body, improving your posture, and helping prevent injury during running, other workouts, or just your regular daily activities.
This is not an easy workout, so go slow, maintain proper form, and listen to your body! Be sure to keep your abs tight to protect your lower back, especially during any extension exercise.
Do this one at least twice a week for ongoing core shaping and strengthening benefits.
Tuesday, March 15, 2016
3 Core Strengthening Tips for Runners & More
Developing a strong core is critical for runners (and others as well) not only to maintain stability and balance, but to prevent injuries too. Unfortunately, some runners do not realize the importance of incorporating core strengthening exercises into their routine and they think that having strong legs is enough.
If you want to improve your performance as a runner (or just in general), here are some tips on how to strengthen your core:
1. Before running, make sure you warm up to stretch out your lower back. If your lower back is tight, it will prevent the core muscles from firing properly. Some people encounter reciprocal inhibition and this occurs when a particular muscle group is tight.
Naturally, when one muscle group is tight, it prevents your other muscles from doing their job properly. Warming up prepares your mind and body for a demanding activity but it will also allows you to achieve peak performance. To warm up your lower back, do some spinal twists and forward bends.
2. Practice hip bridges and pelvic tilts to strengthen your core. These two exercises are very easy to do and they are perfect for beginners and people with back problems. They help isolate and strengthen the glutes and hamstrings as well as train your body to engage them when needed.
The hip bridge also improves core and spinal stability. To do this exercise, lie flat on the floor, lift your pelvis and hold the position for 15 to 30 seconds. Do 10 repetitions. If you want it to be more challenging, you can lift up on your toes alternately as if you are marching. For pelvic tilts, get down on your hands and knees and then raise your lower back to the ceiling, while tilting the front of your pelvis towards the floor. Then straighten your back and tilt your pelvis up. Move smoothly and concentrate on using your abs when you flex your pelvis up and forward. Do 10 to 20 reps.
3. Another way to strengthen your core muscles is to do plank exercises. Aside from a flat stomach, planks will help improve your posture. Despite the simplicity of the exercise, doing a ten-minute plank outweighs the benefits of doing abdominal crunches for an hour! (Plus it's much better for your back.)
Start by getting in the push up position. Your forearms and toes should support your weight and make sure your elbows are lined up directly under your shoulders. Keep your neck neutral by looking down on the floor. This prevents placing too much strain on your neck.
Hold the plank for at least 30 seconds, breathing slowly and deeply, and take a 5-second break in between repetitions. Once your core gets stronger, you can hold the position for as long as 1 minute or more.
If you want to improve your performance as a runner (or just in general), here are some tips on how to strengthen your core:
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| (Image courtesy of photostock at FreeDigitalPhotos.net.) |
Naturally, when one muscle group is tight, it prevents your other muscles from doing their job properly. Warming up prepares your mind and body for a demanding activity but it will also allows you to achieve peak performance. To warm up your lower back, do some spinal twists and forward bends.
2. Practice hip bridges and pelvic tilts to strengthen your core. These two exercises are very easy to do and they are perfect for beginners and people with back problems. They help isolate and strengthen the glutes and hamstrings as well as train your body to engage them when needed.
The hip bridge also improves core and spinal stability. To do this exercise, lie flat on the floor, lift your pelvis and hold the position for 15 to 30 seconds. Do 10 repetitions. If you want it to be more challenging, you can lift up on your toes alternately as if you are marching. For pelvic tilts, get down on your hands and knees and then raise your lower back to the ceiling, while tilting the front of your pelvis towards the floor. Then straighten your back and tilt your pelvis up. Move smoothly and concentrate on using your abs when you flex your pelvis up and forward. Do 10 to 20 reps.
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| (Image courtesy of phasinphoto at FreeDigitalPhotos.net.) |
Start by getting in the push up position. Your forearms and toes should support your weight and make sure your elbows are lined up directly under your shoulders. Keep your neck neutral by looking down on the floor. This prevents placing too much strain on your neck.
Hold the plank for at least 30 seconds, breathing slowly and deeply, and take a 5-second break in between repetitions. Once your core gets stronger, you can hold the position for as long as 1 minute or more.
Thursday, March 10, 2016
[Video] 15-Minute Cardio Core Challenge Workout
You may hate sit-ups (really, who doesn't?), but neglecting core strength can put a serious crimp in your fitness. Not only will a weak core throw off your balance and your posture, but it can also lead to injury. If your ab and back muscles are not strong (and equal strength is important to provide balance to your muscles), you can literally hurt yourself doing simple activities from running, to gardening, to taking the groceries out of the car!
This short workout will challenge your core muscles - from all of your different ab groups, to your glutes and lower back as well - with fast, fun exercises that provide balanced strengthening and toning (no sit-ups here)! This quick, fast-paced workout will also give you a great cardio challenge.
Okay, grab a mat, and let's get that core in shape before it's time for spring yard work!
This short workout will challenge your core muscles - from all of your different ab groups, to your glutes and lower back as well - with fast, fun exercises that provide balanced strengthening and toning (no sit-ups here)! This quick, fast-paced workout will also give you a great cardio challenge.
Okay, grab a mat, and let's get that core in shape before it's time for spring yard work!
Tuesday, March 8, 2016
Core Fitness: 5 Signs You May Have Weak Core Muscles
If your core is weak, your balance is poor. This leads to an unstable body, increasing the possibility that you could suffer a fall. A week core also makes you feel physically weak. You can support more physical effort when your core is strong. Most people think of core muscles as your abs. But your core is actually composed of 6 groups of 29 muscles located in your upper thighs, lower back, and the sides and front of your stomach.
How Do You Know If Your Core Is Weak?
You may have an extremely strong core that is located beneath several layers of fat. This means you can actually look overweight and still have a very healthy core. So how can you tell if your core is weak or strong? A poor core and chronic lower back pain often accompany each other.
If you experience frequent tightness and pain in your lower back, a weak core could be a part of the problem. Since core muscles also protect your spine, poor posture is sometimes a sign of a weak core. Do you slouch when you stand or sit? This might be because your core muscles are weak, and cannot support your upper body for extended periods of time.
How is your balance? A weak core leads to poor balance. Try this. Stand with your feet 6 to 8 inches apart and start a timer. Close your eyes and lift one of your feet up off of the floor. Balance as long as you can, keeping your eyes closed. You should be able to stay in this position for a minimum of 10 seconds. If not, you need to work on your core muscles. Try this with each of your legs.
You can also take a simple breathing test to see how strong your core is. While standing, take a deep breath. Hold for a second and then exhale. When you begin exhaling, compress your stomach back towards your spine as far as you can possibly go. If you cannot hold this pose for at least 10 seconds, your core definitely needs some work.
You can also test your core by holding the plank position. Lie face down on the floor. Supporting yourself on your forearms and toes, with your elbows at a 90 degree angle, lift your body and form a straight line from your neck to your ankles. If you cannot hold this position for at least 50 or 60 seconds before you crash to the floor, your core needs some help.
If you tried the tests above and found that you have weak core muscles, be sure to check back throughout the month, as we will be focusing on this very important area for the month of March, with helpful tips and weekly core workouts that will help you strengthen your core in just a few minutes per day! We'll be posting the first one this Thursday, so stay tuned!
How Do You Know If Your Core Is Weak?
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| (Photo credit: Wikipedia) |
If you experience frequent tightness and pain in your lower back, a weak core could be a part of the problem. Since core muscles also protect your spine, poor posture is sometimes a sign of a weak core. Do you slouch when you stand or sit? This might be because your core muscles are weak, and cannot support your upper body for extended periods of time.
How is your balance? A weak core leads to poor balance. Try this. Stand with your feet 6 to 8 inches apart and start a timer. Close your eyes and lift one of your feet up off of the floor. Balance as long as you can, keeping your eyes closed. You should be able to stay in this position for a minimum of 10 seconds. If not, you need to work on your core muscles. Try this with each of your legs.
You can also take a simple breathing test to see how strong your core is. While standing, take a deep breath. Hold for a second and then exhale. When you begin exhaling, compress your stomach back towards your spine as far as you can possibly go. If you cannot hold this pose for at least 10 seconds, your core definitely needs some work.
You can also test your core by holding the plank position. Lie face down on the floor. Supporting yourself on your forearms and toes, with your elbows at a 90 degree angle, lift your body and form a straight line from your neck to your ankles. If you cannot hold this position for at least 50 or 60 seconds before you crash to the floor, your core needs some help.
If you tried the tests above and found that you have weak core muscles, be sure to check back throughout the month, as we will be focusing on this very important area for the month of March, with helpful tips and weekly core workouts that will help you strengthen your core in just a few minutes per day! We'll be posting the first one this Thursday, so stay tuned!
Thursday, March 3, 2016
[Video] Muscle-Building Bodyweight Home Workout
This short video demonstrates a very effective bodyweight workout routine that you can do at home, outside, or even on the road if you happen to be traveling. Most of the exercises can be done without any special equipment, but please note that you will need a chin-up bar for the pull up and the chin up exercises.
Bodyweight training is unique when it comes to building muscle, as you can control the resistance (and the muscle-building effect) simply by controlling the speed of your movements. This means that you can get great results, with fewer reps.
Each of these exercises should be done for a maximum of no more than 8-12 reps per set. You can do anywhere from 1 to 4 sets of each exercise, depending on your level of fitness and your goals. The total workout should take anywhere from 6-15 minutes, depending on the number of sets you do.
Get More Great Bodyweight Training Workouts & Tips Here:
Bodyweight training is unique when it comes to building muscle, as you can control the resistance (and the muscle-building effect) simply by controlling the speed of your movements. This means that you can get great results, with fewer reps.
Each of these exercises should be done for a maximum of no more than 8-12 reps per set. You can do anywhere from 1 to 4 sets of each exercise, depending on your level of fitness and your goals. The total workout should take anywhere from 6-15 minutes, depending on the number of sets you do.
Get More Great Bodyweight Training Workouts & Tips Here:
Tuesday, March 1, 2016
How to Build Maximum Muscle Mass Without Lifting Weights
Lifting weights is the way that most men and women try to build muscle. But lifting weights is the hardest and longest route to take when your goal is muscle building.
It's also not always effective if you're not doing the right workout according to your body type. It's not the same for men and women because their bodies are different.
Women want to build muscle, but they don't want to bulk up. There is a way to build lean muscle with bodyweight training. You can even build it better and faster than you would with weightlifting.
Instead of spending hours straining and lifting, you only spend minutes - but you end up with better results. So forget doing all of those numerous reps you were told would build your body.
Those just don't get the job done. If you were to compare weightlifting to bodyweight training, you'll see a marked difference. This difference is found in the area of how the muscles are built.
When you build muscle with weightlifting, you're forcing your body to rely on the weights or on the machines that you use. You're losing out on something that can help you build muscle.
With bodyweight training, your body is the workout machine. The success of using this method - and not weights - is found in the resistance that your body has when you perform certain moves.
With bodyweight training, you can just use your body. You do have the ability to add tools that contribute to even higher resistance, but they don't do the work for you like machines or weights do.
One of these aids is a set of resistance bands. If you use specific bodyweight exercises, you can target the muscle groups individually or you can work them as a whole.
With The Muscle Experiment, you can learn how to use bodyweight training to pack on hard muscle. Maybe better abs is what you're after. Building a 6 pack is good - but building an 8 pack is even better.
If you want the coveted 8 pack abs that not many people know how to get, the program will show you how to do that. As a big plus for you, you won't have to do a mind numbing amount of exercise to get those hard abs.
Bodyweight training is more than just working out. It's also knowing the best foods that can help keep your metabolism up. This system can give you that - as well as meal plans that will help guide you to the best foods to eat.
You even get an anabolic calorie counter with the program so that the calorie load you need is easy to figure. You'll also get a progress tracker to log your fitness accomplishments.
It's also not always effective if you're not doing the right workout according to your body type. It's not the same for men and women because their bodies are different.
Women want to build muscle, but they don't want to bulk up. There is a way to build lean muscle with bodyweight training. You can even build it better and faster than you would with weightlifting.
Instead of spending hours straining and lifting, you only spend minutes - but you end up with better results. So forget doing all of those numerous reps you were told would build your body.
Those just don't get the job done. If you were to compare weightlifting to bodyweight training, you'll see a marked difference. This difference is found in the area of how the muscles are built.
When you build muscle with weightlifting, you're forcing your body to rely on the weights or on the machines that you use. You're losing out on something that can help you build muscle.
With bodyweight training, you can just use your body. You do have the ability to add tools that contribute to even higher resistance, but they don't do the work for you like machines or weights do.
One of these aids is a set of resistance bands. If you use specific bodyweight exercises, you can target the muscle groups individually or you can work them as a whole.
With The Muscle Experiment, you can learn how to use bodyweight training to pack on hard muscle. Maybe better abs is what you're after. Building a 6 pack is good - but building an 8 pack is even better.
If you want the coveted 8 pack abs that not many people know how to get, the program will show you how to do that. As a big plus for you, you won't have to do a mind numbing amount of exercise to get those hard abs.
Bodyweight training is more than just working out. It's also knowing the best foods that can help keep your metabolism up. This system can give you that - as well as meal plans that will help guide you to the best foods to eat.
You even get an anabolic calorie counter with the program so that the calorie load you need is easy to figure. You'll also get a progress tracker to log your fitness accomplishments.
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