|Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting|
Getting Back in
Shape When Out of Shape for Decades
Add water to your diet – this week of hydrating will help you prepare for a week of additional caloric burning and keep you cooler during your first exercise day in Week 2. For every 100 lbs of body weight drink ˝ gallon of water a day. I weigh 200 lbs roughly and I drink at least a gallon a day. This helps the body burn fat more efficiently. In fact it takes two things to burn fat as your energy source: WATER + OXYGEN = FAT BURNING. The oxygen comes from either the aerobic exercise of walking or running or anaerobic exercise of calisthenics and weight lifting.
Week 2: If running is your ultimate goal try a safe running program as written in a StewSmith.com article a few weeks ago: More Running http://www.stewsmith.com/linkpages/beginrunningplan.htm
This is a safe way to build up from not running in a while. In fact, it may even be wise to run a few minutes and walk a few minutes until you get accustomed to the demands on your heart, lungs, and legs.
If weightlifting is your activity, I would recommend using this week as a calisthenics base week. Do pushups, crunches, lower back exercises, try some pullups or assisted pull-ups. You can add lightweight dumbbells of bicep curls, triceps extensions, and military press with repetitions up to 10-15 times. For your legs, do no weight squats or ˝ squats if your knees are previously injured. This easy paced week will help alleviate the pain of working joints and large muscles groups for the first time in several years. These exercises are all pictured in the above free ebook and will help you go from zero to sixty in a easy pace that will more than likely keep you free from injury.
Good luck and keep the questions coming. Hope the ideas come in handy. For great reference check out the Article Guide of my archived StewSmith.com articles. http://www.stewsmith.com/sitemap.htm
Thanks for the e-mails. Keep them coming at email@example.com.
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, e-mail him at firstname.lastname@example.org.
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:Fitness for All Levels of Fitness The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Busy Executive Workout Routine
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test WorkoutsThe Fire Fighter Workout
Some Titles Above available in Print Softcover Format
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