Flab-to-Fit: Week 14 of the Transformation Workout Program

Exercise is too powerful of a health enhancement and maintenance tool to go unused. The only way to improve your physical fitness is through exercise. Exercise improves endurance and strength while reducing excess body fat and increasing muscle tone.

With the Flab-to-Fit Total Body Transformation Program you can build muscle, burn fat and lose weight in a progressive manner using physical conditioning techniques that have worked for millions of members of the U.S. Armed Forces.

Flab-to-Fit: Week 14 of the Transformation Workout Program

LOOKING TO RENEW YOUR WORKOUT PLANS?

The Flab-to-Fit exercise program has a variety of workouts based on armed services physical training programs, including; calisthenics, circuit training, cross-training, hiking, jogging, sprinting and weight lifting.

Weekly Exercise Plan

Reducing Excess Body Fat

The body is composed of fat and fat-free mass (such as bone, muscle, tissue, water). Total body fat is composed largely of stored fat and a small amount of "essential" fat that makes up cell membranes, nerve sheaths, as well as fat padding vital structures. Excess body fat is stored fat which does not support the body’s normal functions and can degrade one’s health and wellness. Excess body fat has been linked to various health risks, including; high blood pressure, high cholesterol, diabetes, cancer and heart disease. Additionally, excess body fat reduces one's physical performance by detracting from endurance, speed and stamina.

Reducing excess body fat is best accomplished with a comprehensive approach including healthy nutritional habits coupled with physical activity. Although not required, weight loss is often associated with body fat reduction.

Reducing Excess Body Fat

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Military Physical Fitness and Body Transformation

U.S. Armed Forces physical training policies and strategies are key ingredients in the design and development of the Flab-to-Fit Total Body Transformation Program. These military policies are designed to:

• Support combat readiness
• Establish and maintain service member’s level of physical fitness
• Achieve acceptable body fat and weight management standards
• Improve service members’ overall health and wellness
• Reduce unintentional illness and injuries due to poor physical fitness

With the exception of “combat readiness”, the remaining aforementioned policy goals can pertain to anyone and everyone. Just scratch out “service member” and insert your name and you’ll have relevant and viable health and fitness goals.

Military Style Exercise Routine

Military Physical Fitness Overview

FIT AS A FAMILY

Created using time-tested and proven physical fitness principles, The Flab-to-Fit Total Body Transformation Workout Program counters the effects of disuse and corresponding weight and body fat increase through a comprehensive and progressive exercise plan.

PROGRESSIVE EXERCISE PROGRAM FOR EVERYONE

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CROSS-TRAINING SESSION

This training session is focused on improving flexibility, movement and muscular endurance. Athletic-in-nature, this workout strives to use the benefits of sports conditioning and address mobility from both a movement and flexibility standpoint.

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Flab-to-Fit: Week 9 of the Transformation Workout Program

A workout program that will transform your body. Using proven methods that can be done nearly anywhere, oust excess body fat and gain lean muscle mass while becoming the best physical version of you.

Flab-to-Fit: Week 9 of the Transformation Workout Program

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A Program That Has Worked for Millions

The U.S. Armed Forces physical training programs presented at the services's basic training serves as an introduction to strenuous physical activity for many men and women. It goals include; physical adaptations (strengthening and conditioning) that take place to new service members' bodies, meeting our exceeding service-specific fitness requirements, and developing required physical skills necessary to survive and excel on the world's battlefields.

More than likely, going to war isn't on your list of things to do. That doesn't mean that you can't benefit from a military physical conditioning program. These benefits include; body composition improvement (lose excess body fat while gaining muscle tone), endurance, flexibility and strength. Regardless of your fitness goals, inclusion of military conditioning will enhance your overall conditioning base and level of physical fitness.

MILITARY STRENGTH & CONDITIONING

BASIC WEIGHT LOSS WORKOUTS

GET FIT, LEAN & STRONG WITH MILITARY PHYSICAL TRAINING

Beginner Program to Lose Body Fat & Build Strength

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MILITARY CROSS-TRAINING: Calisthenics Plus a Conditioning Hike

This workout was modeled after physical training sessions common in the armed forces special operations community. Cardiovascular and muscular endurance are perquisites for these service members being that everything they carry on a mission, they carry on their backs. Marine infantry units complete twenty-five mile marches in under eight hours wearing forty pound packs and carrying their weapons.

This Flab-to-Fit workout will be somewhat less intense but will still develop core and leg strength as well as stamina using a combination of calisthenics and a conditioning hike.

CROSS-TRAINING WORKOUT

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A PROGRESSIVE APPROACH TO GETTING FIT & LEAN

Across the world, service members maintain their physical readiness and low body fat percentages through sound health and fitness habits which are in accordance with the latest accepted medical- and scientific-approved practices. 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.

Using a variety of physical fitness activities, this program is designed to progressively physically condition individuals with a starting performance level of those living a sedentary lifestyle and an end state of a significantly improved level of fitness in conjunction with the accomplishment of optimal body composition.

This program is 12 months in duration. The program’s intensity will progressively get harder, starting at approximately 10% intensity of the ending efforts. There will be a relative balance between physical fitness components to make it well-rounded as well as adding variety to reduce boredom. Being persistent and following the program regularly (daily) is the key to being successful. This includes resting and recovering when noted.

Flab-to-Fit: The Total Body Transformation Program

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CROSS-TRAINING WORKOUT

This cross-training session includes a general warm-up, two core strengthening periods, a circuit-training period, a calisthenics period and stretching.

The intent of the circuit training period is to introduce a circuit involving running mixed with strength-building exercises, maximizing a stamina impact. The calisthenics are designed to build strength and endurance. This first core period focuses on core stability with a plank and bridge circuit. This period is conducted as a circuit with no rest between exercises. The second core period is aimed at developing abdominal strength with several sets of abdominal crunches.

TOTAL BODY CROSS-TRAINING WORKOUT

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Flab-to-Fit: Week 7 of the Transformation Workout Program

Based on the proven training methods that has produced results for millions of armed forces members, the Flab-to-Fit program will have you strengthening and reshaping your body in a progressive manner to maximize your potential and minimize the risk of injury.

Being in the second month of training, we'll keep the relative intensity at about twenty percent of the program's most strenuous workouts. Don't be concerned about the relative intensity at this time, know that it will get progressively more difficult and that by following the exercise plan be assured that you will be fitter and capable of handling the increased workload when it comes. We're here to get fit, not to get injured; we'll take it one step at a time knowing that each step brings us one step closer to mission accomplishment. Now's the time to lay down a good foundation that we'll build up from starting in the near future.

Flab-to-Fit: Week 7 of the Transformation Workout Program

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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.

Flab-to-Fit: Week 6 of the Transformation Workout Program

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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.

CARDIOVASCULAR & MUSCULAR ENDURANCE CIRCUIT

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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.

DAILY GENERAL WARM-UP

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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.

FLAB-TO-FIT EXERCISE PLAN

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Daily General Warm-Up Routine

Workout preparation activities and goals are presented to increase understanding of warm-ups and physical training effectiveness.

Daily General Warm-Up Routine

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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.

FLAB-TO-FIT: Week 5 Transformation Workouts

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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.

CARDIOVASCULAR & MUSCULAR ENDURANCE CIRCUIT WORKOUT

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