Typically, those who are overweight are also not meeting the minimum physical fitness standards for the branch of service they choose.  Losing weight AND getting fit for duty can be extremely challenging and potentially injurious.   I generally respond to these eager men and women with a system that has been working for years.  

The goals are effective weight loss through increased calorie burning using non-impact aerobic activities like biking, rowing, swimming, elliptical gliding, and walking.  But, we also introduce a progressive fitness gain program that will simultaneously prepare them for the fitness testing and daily events at training.  Usually if a significantly overweight person tries to “run off the weight” the overuse injuries occur and will manifest themselves as knee pain (tendons / cartilage), shins splints or stress fractures, and lower back and hip pain.  These injuries will stop you in your tracks and often prevents these unconditioned recruits from graduating basic training programs once accepted at borderline weight / fitness standards.

The program that has been working for years AND is FREE is my 45 day plan that slowly introduces daily fitness habits to a pre-recruits life.  Adding more water and dropping sugary treats and drinks is also needed to see optimal results.  But, learning how to eat properly is a must in order to have the energy required to exercise.  This program can be found here – 45 Day Plan for Beginners.

I tend to supplement this FREE routine with a great core routine that will help you with lower back, abdominal region, as well as hips and legs with flexibility and strength.  Of course there are many other ideas for great non- impact aerobic fat burning options that can be found here as well as specific training guide at the Fitness eBook Store.

Some of my workouts require finding pullup bars and a way to do situps with your feet stabilized.  Many recruits have problems with certain exercises like pushups, situps, pull-ups, and back pack walks.  There are a few exercise pieces that I would recommend to beginners that could assist them with building a great foundation of fitness. 

 I have also seen much success with the TRX and Perfect Pushups.  As I perform presentations around the United States and receive emails from folks, many people have doubled pushup scores and increased their core strength and relieved all previous injury back pain using these products.  I still use these products with my advanced workouts, but even beginners can use them as they have scalable programs that fit any level.    See videos of them in use at the pool and on the running trail.

Stew's Top Ten TRX Exercises Video