The Flab-to-Fit program is designed using the techniques that have made the U.S. Armed Forces one of the fittest populations, male and female, on this planet.
Friday, September 30, 2016
Flab-to-Fit: Week 6 of the Transformation Workout Program
The Flab-to-Fit program is designed using the techniques that have made the U.S. Armed Forces one of the fittest populations, male and female, on this planet.
Thursday, September 29, 2016
SET GOALS
Goal setting is an important part of any exercise program. It sets an end state which you desire to achieve and forms the basis for your plan for getting there.
Wednesday, September 28, 2016
ATHLETIC PHYSIQUE: Comprehensive Four Month Training Plan
Each phase of the plan is one month long. The general fitness progression goes from;
- Phase I: Endurance and General Conditioning
- Phase II: General Conditioning and Strength
- Phase III: Speed and Strength
- Phase IV: Power and Speed
Using periodization, each phase forms a base which is further developed during the following phase. Once the entire cycle is completed, take a week off and restart the process.
CIRCUIT TRAINING FOR STRENGTH & ENDURANCE
The goal of circuit training is to develop strength and endurance through a systematic program involving various stations where exercises are performed. These exercises should be performed in a vigorous manner for a short period of time before moving on to the next station and different exercise.
Cardiovascular and muscular endurance circuits develop cardiovascular and muscular fitness through the use of calisthenics coupled with jogging. Individuals who train using the aforementioned workout and training principles enjoy three distinct benefits:
- Progressive training and overload to gradually improve conditioning;
- Ability to train individually or simultaneously with a group;
- Improvement of both endurance and muscle tone in a single training session.
Tuesday, September 27, 2016
10 MINUTE DAILY WARM-UP
Like well organized physical conditioning plans, daily warm-up routines proceed in a progressive manner:
1. Walk During a five-minute walk, include arm circles and arm swings, high knees, and butt kicks and well as short jogging intervals.
2. Mobility Exercises These relatively low-exertion exercises mobilize various body movements and actively ease the body into motion and preparation for the additional physical stress of calisthenics.
3. Calisthenics These bodyweight exercises further mobilize the body, strengthen targeted muscle groups and are the final step in preparing the body for conditioning activities presented in the daily workout.
BE HEALTHY & GET FIT
A sedentary lifestyle has may pitfalls including increased risk of disease and being overweight as well as depression and poor self-image. It's never too late to start exercising and reap the benefits of being physically fit.
Sunday, September 25, 2016
Flab-to-Fit Exercise Plan
The Flab-to-Fit program is a comprehensive exercise plan that will help reduce excess body fat while toning muscle. Different components and principles of physical fitness are combined to gradually and systematically develop one's body from that of a sedentary lifestyle to a fitter, stronger body with a healthy body fat composition. The Flab-to-Fit exercise plan implements the training fundamentals and methods utilized by the U.S. Armed Forces to keep service members physically fit and soldierly in appearance.
Daily General Warm-Up Routine
Workout preparation activities and goals are presented to increase understanding of warm-ups and physical training effectiveness.
Friday, September 23, 2016
BUILD A TIGHT BOOTY WITH ATHLETIC TRAINING
Athletes in general have some of the shapeliest and toned backsides on the planet. The glutes are best activated by power and speed movements; such as dashing and jumping. Explosive sporting events such as long and triple jumping, pole vaulting, sprinting, tennis and volleyball rely heavily on powerful glutes. Having super strong glutes is a prerequisite for success in speed and power events. Bodybuilders talk about “glute day or “squat day”, for these athletes, every day is glute day!
Beach volleyball is considered an anaerobic power sport were diving, jumping and sprinting are common activities. Beach volleyball players' power development training program includes two types of activities; plyometrics (jumping drills) and weight lifting. Speed, agility and quickness (SAQ) training gives players the ability to change directions quickly and reduces the chances of injury while conducting drills with the volley ball.
Sprinting and jumping are great ways to tone your derriere and build an athletic physique. Hurdlers do both in a single event. Hurdlers are phenomenal athletes; curvy and strong, fast and fit. Using their training techniques will go a long way in developing physical skills while shaping and toning your entire body.
Thursday, September 22, 2016
FLAB-TO-FIT: Week 5 Transformation Workouts
The Flab-to-Fit program is designed using the techniques that have made the U.S. Armed Forces one of the fittest populations, male and female, on this planet.
Wednesday, September 21, 2016
FAST & FIT WORKOUT PLANS
Hurdlers tend to be leaner and have a broader conditioning base than their level-surfaced sprinting counterparts. Due to the nature of their event; in addition to speed and technique training, hurdlers must develop additional coordination, endurance and resiliency. For this program, that translates into more variety built into the training plan's workouts.
Hurdlers are phenomenal athletes; curvy and strong, fast and fit. Using their training techniques will go a long way in developing physical skills while shaping and toning your entire body.
Tuesday, September 20, 2016
The Basic Cardiovascular and Muscular Endurance Circuit
This circuit is designed to improve cardiovascular and muscular endurance by exercising hard at eight stations with a slow one hundred meter (100m) jog used as recovery between stations. Each round is 1/2 mile in length.
This workout is designed to last forty-five to sixty minutes including a warm-up and cool down period. Well-conditioned participants should strive to complete three rounds of this circuit.
ATTITUDE
Excuses don't reduce body fat. Excuses won't improve your physical fitness. Tomorrow doesn't help today's problems. Be a champion! True champions don't come up with excuses, they come up with solutions.
The number one reason people do not accomplish want their capable of doing is poor attitude. "I can't" really means "I won't". You can, but you will not due to your mind set. No one has every accomplish anything without first dreaming about it. So dream it, and do not let anyone, including yourself, steal your dream.
Monday, September 19, 2016
WEIGHT TRAINING
Weight training is an extremely effective way of increasing muscular endurance and strength as well as improving muscle tone and changing body composition. Use the first set as a specific warm-up using half the training weight for each exercise.
Breathe naturally while lifting weights. Do not hold your breathe. Inhale as the weight is lowered to your body. Exhale as your exert force.
During the warm-up and cool down walk; do arm circles, neck rolls and horizontal arm swings to increase upper body flexibility and mobility.
Saturday, September 17, 2016
FLAB-TO-FIT: Week 4 Transformation Workouts
Regardless of barriers, this progressive health & fitness plan will help anyone get in shape and change their body composition in a gradual manner using proven methods. Week 4 of the Flab-to-Fit workout program.
Friday, September 16, 2016
WHAT IS BODY COMPOSITION?
Body composition is the proportion of fat and fat-free (bone, muscle, tissue, water) mass in the body. It is common for people to gain weight and increase body fat as a result of a lack of exercise and poor nutritional habits.
- Excess body fat has been linked to various health risks, including; high blood pressure, high cholesterol, diabetes, cancer and heart disease. Additionally, excess weight and body fat reduces one's physical performance by detracting from endurance, speed and stamina.
- Muscle is one of the fat-free components of the body. Building and toning muscle may or may not assist in losing weight, but will help in reducing body fat. Why? Exercise shapes and tones muscles. Muscles need energy. Energy sources include carbohydrates and fat. Working out regularly will increase your body's metabolic rate, the amount of energy expended, diverting energy sources from being stored to being used.
Besides the physiological advantages of gaining and maintaining a satisfactory body composition, there is a psychological affect as well, emotional well-being. Excess body fat and lack of muscle tone adversely affects physical appearance. Like it or not, many are judged by others and by themselves based on their appearance. Healthy habits can have a positive effect on self-image. Reducing excess body fat and increasing muscle tone can improve one's body image and increase self-esteem.
http://hubpages.com/health/THE-COMPLETE-BODY-COMPOSITION-SOLUTION-5-Keys-to-a-Redefined-Healthy-Body
SPRINTING FOR A LEAN & MUSCULAR BODY
Besides being fast, sprinters' are fit; both lean and muscular. This speed workout is designed to build power and speed while reducing body fat and adding muscle tone.
Ensure that you complete the general and specific warm-ups prior to starting the wind sprints. In order to maintain maximum speed throughout the sprints, rest sixty seconds between each set. Also, used the first two or three sets to gradually build up to maximum speed and stride the last set to begin your cool down.
Thursday, September 15, 2016
Wednesday, September 14, 2016
BODY TRANSFORMATION THROUGH PROGRESSIVE WEIGHT TRAINING
The Flab-to-Fit weight training program is designed to gradually improve muscular endurance.
While increasing weight throughout the program, increase the poundage by the least amount possible. Also, while conducting multiple sets, use the first set as a specific warm-up using half the training weight for each exercise.
During the warm-up and cool down walk; do arm circles, neck rolls and horizontal arm swings to increase upper body flexibility and mobility.
http://hubpages.com/health/FLAB-TO-FIT-Week-3-Transformation-Workouts
Tuesday, September 13, 2016
GENERAL CONDITIONING WORKOUT
A year-round general conditioning workout designed to gain and maintain an excellent overall state of conditioning. This workout includes exercises to develop cardiovascular endurance, core stability and maximum strength.
Cardiovascular endurance is trained and tested using a 1.5-mile run. Each 4 session cycle will include a best-effort time trial, two easy jogs and a fartlek workout. Fartlek is the Swedish word for "speed-play". During the fartlek session; the first and last half-miles are conducted as an easy jog with the middle half-mile run at a vigorous pace.
Core stability and local muscular endurance are developed and tested using abdominal crunches.
Lower body and upper body strength are developed and tested using the barbell squat and barbell bench press. The sessions are cyclic in nature; moving from reps of 5, to 3, then a 1 rep maximum lift. A one week of light lifting ends the cycle. Each work includes 3 sets of each lift. The first set is conducted at 50% of the training/max weight. The second set is conducted at 75% of the training/max weight. If you're doing sets of 5 with 100 pounds being the training weight; the first sets will be with 50 pounds, the second set at 75 pounds and the final set at 100 pounds. This protocol serves 2 purposes. First, it provides a specific warm-up using sub-maximal weight. Second, it conditions your body to lift heavier after you've already lifted. This will help reduce the risk of injury while training yourself to finish strong. The light week includes one set each at 5, 3 and 1 reps all at 50% of the normal training/max weight. As you get stronger, increase the weight in small increments and maintain the 50%-75%-100% lifting protocol.
TRAINING FOR ENDURANCE & STRENGTH
The goal of circuit training is to develop strength and endurance through a systematic program involving various stations where exercises are performed. These exercises should be performed in a vigorous manner for a short period of time before moving on to the next station and different exercise.
This circuit is designed to improve cardiovascular and muscular endurance by exercising hard at eight stations with a slow one hundred meter (100m) jog used as recovery between stations. Each round is 1/2 mile in length. During inclement weather, this circuit can be conducted indoors by substituting running-in-place or jumping rope for the 100m jog.
Monday, September 12, 2016
The Basic Cardiovascular and Muscular Endurance Circuit
This circuit is designed to improve cardiovascular and muscular endurance by exercising hard at eight stations with a slow one hundred meter (100m) jog used as recovery between stations. Each round is 1/2 mile in length.
This workout is designed to last forty-five to sixty minutes including a warm-up and cool down period. Well-conditioned participants should strive to complete three rounds of this circuit.
CROSS-TRAINING WORKOUT FOR BEGINNERS
A military-style cross-training session designed to improve speed and muscular endurance.
The muscular endurance portion of the session is a calisthenics circuit. Vigorously conduct the exercise for the allotted time, rest for 25 seconds, then move on to the next exercise. Complete to rounds of the circuit. As your conditioning level increases, so will the time for the exercise while the rest period will remain constant.
FAST & FIT
Athletes use speed training to condition their bodies for repeated high-intensity efforts. Nearly everyone can engage in this same type of training to add pep-in-their-step and build an athletic physique.
Sunday, September 11, 2016
Equipment-Free Circuits
Equipment-free circuits can be completed regardless of the location where conducted. These are commonly used by member of the armed forces; Marines and Sailors can conduct these workouts on the deck of a ship. Not having a gym or place to train is no longer a valid excuse!
http://hubpages.com/health/Cardiovascular-Muscular-Endurance-Circuit-I
Saturday, September 10, 2016
FLAB-TO-FIT: Week 3 Transformation Workouts
Lose excess body fat and gain lean muscle mass! This progressive health & fitness plan will help anyone get in shape and change their body composition in a gradual manner using proven methods.
http://hubpages.com/health/FLAB-TO-FIT-Week-3-Transformation-Workouts
Friday, September 9, 2016
HURDLERS: Requisite Physical Fitness Components
Each athletic position or events within certain sports demand specific abilities and skills. For hurdlers to be successful, they must develop the following components of fitness:
- Agility – the ability to quickly change directions. For most sports, this means moving left or right. For hurdlers, it means up and down movement (hurdling);
- Coordination – the ability to combine simple movements into an efficient complex movement;
- Flexibility – the ability to move joints through a full range of motion;
- Muscular Endurance – the ability to execute movements repeatedly;
- Muscular Strength – the ability to produce force;
- Speed – the ability to move quickly from one point to another.
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-3
Thursday, September 8, 2016
SHAPE & TONE WITH ATHLETIC CONDITIONING
Athletes have some of the shapeliest and toned backsides on the planet. Its been previously stated the sprinting is a great way to tone your derriere. Likewise,jumping was noted as a great method to activate the glutes and subsequently build an athletic physique. These athletes do both in a single event. Do you think that contributes to their high and round backsides?
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-3
CIRCUIT TRAINING
Circuit training is a training routine in which a variety of drills and exercises are utilized. These workouts can be done in an individual or group setting. Circuit training provides variety and challenges, and with progressive programming can allow participants to advance at the own rate.
http://hubpages.com/health/Cardiovascular-Muscular-Endurance-Circuit-I
Wednesday, September 7, 2016
Cardiovascular & Muscular Endurance Circuit I
A circuit training workout designed to improve endurance by exercising hard at each of eight stations with a slow jog between each station.
HOW TO BUILD AN ATHLETIC BUTT PART 3
Athletes have some of the shapeliest and toned backsides on the planet. Build your own killer booty with hurdlers' drills and exercises! No hurdling is involved!
Tuesday, September 6, 2016
FITNESS PROGRAMS THAT HAVE WORKED FOR MILLIONS
Military fitness routines deliver results regardless of your abilities, background or experience.
Using common-sense do-it-anywhere techniques, armed forces physical fitness programs will improve your strength and endurance while giving you a lean, toned look using balanced and challenging workouts.
WEEKLY WORKOUT ROUTINES
Monday, September 5, 2016
Sunday, September 4, 2016
Saturday, September 3, 2016
BOOTY BUILDING WITH SPORTS CONDITIONING
Power, quickness and speed drills are great for enhancing overall athleticism and serve to shape and tone the derriere!
Friday, September 2, 2016
FLAB-TO-FIT: Week 2 Transformation Workouts
This progressive health & fitness plan will help anyone get in shape and change their body composition in a gradual manner using proven methods.
Thursday, September 1, 2016
GLUTES DEVELOPMENT: BASIC ATHLETIC DRILLS
Athletes are defined by their ability to move. Great power athletes move quicker, jump higher and longer than their opponents, not to mention the average human being. Most people to not develop and benefit from powerful glute muscles, but power athletes need them to succeed at their chosen sports. They are key in producing explosiveness and speed. These athletes don't workout to obtain a high and round booty, they have an athletic butt as a consequence of their training.
Acceleration is defined as an increase in the rate or speed. An acceleration drill (10m start) is designed to assist in increasing initial explosiveness in order to reach maximum speed as quickly as possible.
Jumping or leaping are great activities to wake up your glutes! Jumping Drills (standing broad jump & vertical jump) develop maximal horizontal and vertical explosiveness or propulsion.
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1
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