Armed Forces Body Buidling - Improve Your Military PT Score

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Living the lean and healthy lifestyle should not be boring and the foods on your nutritional program should not be tasteless.

Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

You can feel full on fewer calories and at the same time lose weight and keep it off long-term. To achieve and maintain a healthy weight, you have to follow an eating plan you can live with for a lifetime. That means no severe restrictions, no extreme hunger and no fads. Check out our new military nutritional supplements.

Improve your Physical Fitness Test (PFT) Score
In order to accomplish a mission, military personnel may need to respond to a particular situation and must be fit enough to deploy to worldwide locations that vary from extreme heat to bone-chilling cold. To ensure troops are physically prepared, each branch of the military makes physical training a top priority. Highly effective fitness programs that promote readiness and increase combat effectiveness have been developed for military personnel. Work on your core strength too - check out our Military Core Fitness section for more information.

The focus on this routine is to make physical activity a priority in your life. As you progress from week to week an amazing transformation will take place through your effort and commitment towards making a positive and massive change in yourself. Keep your health and well-being in mind while training - read our section on injury prevention tips.

1. Information: You need to know what to eat, what workouts to follow, what supplements to take, and more so you don't waste your time and effort with misinformation. Information can come from experts (doctors, trainers, or pros) or social networks (friends, people that have had success, online community members, or people with your same goal).

2. Motivation: You need to be able to get motivated enough to start your program and then stick to it for the rest of your life. Fitness is not a "12 week plan". It is a lifestyle. Motivation is the most important part of any program. It's 90% mental and 10% physical. Your body doesn't decide to get off the couch and do your cardio, your brain does.

3. Supplementation: Supplements are an important part simply because they can help you get faster results from your diet and workout program. They are not magic, but they can help you reach your goals quicker, which will help keep you motivated. As a minimum, anyone seriously training should be taking a good multi-vitamin; especially if you are training while deployed. Get Universal Animal Pak! Bodybuilding.com Multi-Vitamin Of The Year -Winner 5 years in a row! The right supplements will not only help you gain muscle and lose fat, but they will help you feel better, and stay healthy. For maximum performance, check out Bodybuilding.com's TOP 50 selling products.

Find out more about Military CrossFit

EXERCISE ROUTINE:

The following is a 2 different 8-week exercise routine to help you achieve your goals (the second one is the one I use). The prescribed exercises consist of basic movements and if possible, I suggest using free weights. Strength training will greatly assist you in performing weight bearing exercises such as pushups, pull-ups or dips.

Not only will strength training help you becoming more powerful, but it will also, through the addition of hard-earned muscle, help your body utilize calories more efficiently.

Free weights, in particular, will place a greater emphasis on the targeted muscles allowing for additional benefits over the long term. You simply cannot go wrong by investing time and energy into making yourself stronger and leaner by weight training. Military bodybuilders have to innovate - soldiers lift weights in between their demanding jobs, deployments to Iraq, and combat training. Want to bulk-up in your training? Check out our tips on how to increase your bench press by 50 pounds.

The basic trainee warm-up for the first workout consists of 2 sets of 12 push-ups, 2 sets of 15 jumping jacks, 2 sets of 15 crunches and 5 minutes riding the bike or walking on the treadmill.

WORKOUT 1

DAY 1

Legs / Shoulders:

Squats - 4 x 6-12
Lunges - 3-4 x 8-10
Leg Curl - 3-5 x 4-6
Seated Calf Raises - 4 x 8-12
Military Press - 4 x 6-12
Side Laterals Raises - 3-4 x 8-12

WORKOUT 2

In this program you WILL NOT going to failure you just perform every sets with a 60 to 65% of your max weight. The idea is to get more endurance, feel the pump in your muscles, and after the first month increase your weight about 5% in all your exercises. This is a hard routine, take a WEEK OFF from your regular routine before you start this one.

Here is where the program is customized. For those that want to lose fat I included supersets in order to keep the fat burning going. With the routine below, expect to get a bit of more muscle and a decreased waistline. Also, expect getting more ENDURANCE AND CARDIOVASCULAR CONDITIONING.

DAY 1

Chest & Back:

Bench Press - 3 x 8-10 Supersetted with
Wide Grid Pulldowns - 3 x 8-10
Incline Bench Press - 3 x 8-10 tri-setted with
Dumbbell Pullover - 3 x 8-10 And
Seated Lat Row - 3 x 8-10
Dumbbell Flyes - 3 x 8-10 supersetted with
Dumbbells Rows -3 x 8-10

DAYS 2 & 4

Here I use the same approach as the Navy Seals with the only different that you going to perform the running in your own pace depending on your age group and the time you need to pass your test. You can modify it to fix your needs. If you like to run after perform the exercises is fine, also if you are a member of US NAVY, you don't have to perform pull-ups due to the fat that we ( the NAVY ) don't include this exercise in our Physical Readiness Test (unless you are a member of the Navy SEALs).

In the same token if you are a member of US Marines you will need to practice this one and also adjust the running as well (Marines need to run 3 miles). Please don't force yourself during this phase, if you feel that you can't finish the desire number of reps, STOP and make this last rep your max one for the prescribe number of sets. You have to be able to finish every reps without force them.

Week 1	Week 2	Week 3	Week 4
Running: 1.5 miles	Running: 1.5 miles	Running: 1.5 miles	Running: 1.5 miles
Pushups: 4 x 15	Pushups: 5 x 15	Pushups: 5 x 25	Pushups: 5 x 25
Situps: 4 x 20	Situps: 5 x 20	Situps: 5 x 25	Situps: 5 x 25
Pullups: 3 x 3	Pullups: 3 x 3	Pullups: 3 x 4	Pullups: 3 x 4
Week 5	Week 6	Week 7	Week 8
Running: 2 miles	Running: 2 miles	Running: 2 miles	Running: 2 miles
Pushups: 6 x 25	Pushups: 6 x 25	Pushups: 6 x 30	Pushups: 6 x 30
Situps: 6 x 25	Situps: 6 x 25	Situps: 6 x 30	Situps: 6 x 30
Pullups: 2 x 5	Pullups: 2 x 5	Pullups: 2 x 8	Pullups: 2 x 8

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FINAL NOTES

Perform the particular routine of your choice 9 weeks (8 weeks of training and 1 week for complete rest) prior your physical test. You can also perform stretching exercises 3 times week during your rest week (depending on your recovery capabilities). At the end of the 8-weeks (on either one of these workouts) you will be totally amazed at the transformation you have gone through. You will have gained confidence, strength, dedication, and the ability to do what it takes to achieve your predetermined goals. Don't neglect in your diet and/or your rest time they are very important during this phase.

Choose one workout from these 2 and complete the required 8 weeks. Stay disciplined, stay with this program - DON'T SWAP WORKOUTS.

If you perform periodization routine during your year of training this is a good phase to incorporate both or either one of this workouts in your routine, for example:

As a member of US NAVY we perform the Physical Readiness Test twice a year, around this you can adapt your normal workout routine and twice a year incorporate this 8 weeks (16 weeks during the whole year) to your training schedule. Once again WORKOUT 2 work perfect for me during the past 2 years, you can adapt either one to fix your personal needs. Good luck and train HARD and SAFE. Active people such as athletes and military service members will experience back pain more frequently. Check out our section on exercises to strengthen your lower back. Want a rigorous exhaustive workout? Try military crossfit training - the same workouts our elite SOF teams are training with.

Make sure you consume the appropriate amount of nutrients and drink lots of water. To maximize the gains of this weight lifting program, look into taking Glutamine to preserve muscle mass. Protein and branch chain amino acids (BCAA) are needed for muscle and tissue growth, tissue repair, preserving lean muscle mass, and controlling many of the important processes in the body related to metabolism. For maximum performance, check out Bodybuilding.com's TOP 50 selling products. Good luck, happy training, and knock out a higher PT score this year!

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