WEIGHT LIFTING AS PART OF A WEIGHT LOSS PLAN

The weight training segment of the Flab-to-Fit exercise plan is designed to improve muscular endurance by gradually and systematically increasing repetitions and training load (weight) throughout the course of the training program.

Weight lifting is one of the most popular fitness activities in the world today whose proponents point to the activity's ability to increase strength while building a leaner body and stronger mind.

While conducting multiple sets, use the first set as a specific warm-up using half the training weight for each exercise. When increasing weight throughout the program, increase the poundage by the least amount possible.

BODY COMPOSITION WORKOUT PLAN

WEIGHT LIFTING

Weight lifting is coupled with other fitness activities in the Flab-to-Fit: The Total Body Transformation Program to strengthen and reshape your body in a progressive manner.

Flab-to-Fit: The Total Body Transformation Program

Flab-to-Fit: Week 11 of the Transformation Workout Program

BUILDING/RE-BUILDING PROGRAM

The Flab-to-Fit program goal is to provide conditioning sessions, using a variety of exercises, to afford participants an opportunity to to progressively rebuild themselves after a weight or body fat increase due to injury or illness, pregnancy or a period of sedentary lifestyle.

The benefits of this program include:

• Improved body composition due to decreased body fat;
• Increased cardio-vascular endurance;
• Enhanced muscular strength and endurance;
• Improved flexibility;
• Provides variety to offset boredom.

PROGRAM OVERVIEW

WEEK 10 WORKOUT PLAN

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

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

https://caloriebee.com/workout-routines/MILCOND-101-Daily-General-Warm-Up-Routine

UPPER BODY & CORE WORKOUT

A developmental exercise routine focusing on upper body strength and core stability. This workout may be done in a single session or completed as time permits any time during the day.

EXERCISE(S)	SETS	REPETITIONS
Trunk rotation - Trunk twist - Fore/aft trunk bends - Hi jack hi jill - Arm circles	1	6
Alternate Chin-/Pull-ups	8	2/3/4/5/5/4/3/2
Push-up	2	15
Front plank - Side planks - Bridge *	1	15 seconds each
Stretch: Hurdler - Quad - Delts - Chest - Triceps	2	10 seconds each

* Circuit

FULL WEEKLY EXERCISE PLAN

U.S. ARMY PHYSICAL FITNESS TEST

General: The Army Physical Fitness Test (APFT) consist of three equally-weighted events designed to measure soldiers’ cardiovascular and muscular endurance. The events are a 2-mile run, push-ups and sit-ups.

Testing: All events must be completed within 2 hours with a maximum rest period of 20 minutes between events. The events must be completed in the following order; push-ups, sit-ups, 2-mile run. Push-ups and sit-ups have a two minute time limit.

Event	Minimum	Maximum
	Male/Female	Male/Female
2 mile run	16:36/19:42	13:00/15:36
Push-ups	35/13	77/50
Sit-ups	47/47	82/82

ALL U.S. ARMED FORCES PHYSICAL FITNESS EVALUATIONS