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Achieving Fitness Goals During and After Holidays
Nearly on a daily basis, people young and old confide in me with their fitness goals. Too many of these goals are extremely broad and lack focus and many are too narrow in scope and require more elements to succeed. For example, broad goals are “getting healthy again” or “losing weight”. These can require some to stop over-eating, smoking, drinking soda or other sugary products, as well as start exercising ALL at the same time. Anytime someone tries to do all of the above in the same week, they are statistically destined to not be successful.
The opposite problem occurs when someone “wants to do pull-ups”. Depending on their current fitness level, this could require that person to start using weights to strengthen grip, biceps, and back muscles as well as lose weight. Too many people cannot do pull-ups mainly because they carry an extra 20-25 lbs of weight they could stand to lose. And, the common denominator between men and women who can perform pull-ups is “they practice pull-ups 2-3 times a week as part of their weekly workout routine.” See pull-up articles in the Article Archive for more info.
There is a standard method of achieving your fitness and health goals. Quite simply, it requires baby steps if you are a beginner and a foundation of several elements if you are currently active and seeking more advanced goals. These elements are the following:
Moving = EXERCISE. If you add exercise to your world, this will be a cause your body to adapt until you build habits and create that foundation of fitness needed for a lifestyle change. This can be as simple as walking or biking for 10-15:00 everyday or an hour long workout in the gym with a combination of weights and cardio equipment. To do more pull-ups, pushups, or run faster, you have to be already very active, otherwise you need to create the foundation on which to build these follow-on goals. This is why military members who do not exercise but only 1-2 weeks prior to their bi-annual fitness test continually score worse than the year before. To beat last years scores, you need to make your fitness part of your schedule.
Eating – Eating to lose weight or eating a healthful diet with balanced nutrition is a lifestyle that should be adopted over time. When you add exercise to your schedule 4-5 times a week, it is important to increase your water consumption to 2-4 quarts a day. Just add exercise and more water to your world the first month of your exercise schedule. If you see weight loss within the first week or two, you may not need to alter your food intake that much. Your body will also start to drive you toward eating more fruits, vegetables, and protein sources if you have a steady exercise program too. But for more ideas on what to eat see the following links:
Flexibility – Stretching is highly important to increasing scores on fitness tests as well as overall conditioning. Prevention of injuries through a steady flexibility routine before and after each fitness session will enable you to continue exercise and not have to stop your program due to pulled muscles or stiff joints. See the Stretching Plan that I recommend people to do for a solid week prior to beginners adding fitness to their schedule. Check out the FREE Stretching Plan
Schedule – The final element of successful
goal achievement is pacing fitness into your schedule. “If it is not in the schedule – IT does
not exist.” An early AM workout is
three times easier to accomplish versus a post work fitness session, due to
daily conflicts that can easily occur to make you delay or cancel your
workout. But as the days get longer
during these Spring and Summer months, making that after work workout is a bit
easier. Whatever you do, a little daily exercise is a requirement.
Whatever you do, a little daily exercise is a requirement.
General Fitness and Nutritional Guides for Beginners
The 90 Day Beginner Guide to Fitness
Reclaim Your Life - The Erin O'Neill Program
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 StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com.
To contact Stew with your comments and questions, just e-mail him
Also Check outStew on Fight Science - National Geographic Channel
Books, eBooks, DVDs
Complete Guide to Navy SEAL Fitness
More Info |
Book / DVD
Maximum Fitness - CrossTraining | More Info | Book only
The Special Operations Workout | More Info | Book only
The SWAT Workout - From Recruit to SWAT | More Info | Book Only
The Combat Swimmer Stroke Video | More Info | Download MP4
The Pre-Habit Workout | More Info | DVD only
New Fitness APPs: Navy SEAL, FBI, Pushup. Pullups | More Info | APPS
Coming Soon - Navy SEAL Fitness with Weight Training
The Complete List of Stew Smith's eBooks / Books:
* NO EBOOK READER REQUIRED | READ WITH ADOBE ACROBAT READER
Fitness for All Levels of Fitness
Veteran's Fitness - Baby Boomer and a Flat Stomach | More Info | eBook only
The Special Forces Physical Fitness Workouts
The Law Enforcement Physical Fitness Test Workouts