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

http://hubpages.com/health/Flab-to-Fit-Week-13-of-the-Transformation-Workout-Program

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

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.

https://caloriebee.com/workout-routines/Flab-to-Fit-Week-9-of-the-Transformation-Workout-Program

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

https://caloriebee.com/workout-routines/Flab-to-Fit-Week-8-of-the-Transformation-Workout-Program

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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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

https://caloriebee.com/workout-routines/Flab-to-Fit-Week-7-of-the-Transformation-Workout-Program

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

http://hubpages.com/health/FLAB-TO-FIT-Week-5-Transformation-Workouts

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

http://hubpages.com/health/FLAB-TO-FIT-Week-5-Transformation-Workouts

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

https://caloriebee.com/workout-routines/Cardiovascular-Muscular-Endurance-Circuit-I

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.

BEGINNERS WEEKLY WORKOUT ROUTINE

http://hubpages.com/health/FLAB-TO-FIT-Week-3-Transformation-Workouts

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!

The Basic Cardiovascular and Muscular Endurance Circuit Workout

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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.

Cardiovascular & Muscular Endurance Circuit I

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

https://caloriebee.com/workout-routines/STRENGTH-CONDITIONING-Exercise-Plan-for-31-July-6-August

http://hubpages.com/health/GET-FIT-The-Weekly-Exercise-Plan-for-24-30-July

http://hubpages.com/health/GYM-FREE-FITNESS-10-16-July-Daily-Workouts

http://hubpages.com/health/PERFORMANCE-FITNESS-17-23-July-Workout-Plan

QUICK CORE & FLEXIBILITY WORKOUT

A relatively quick daily workout focused on core stability and flexibility. Several sets of various abdominal and lower back exercises were followed by a 5-minute core circuit. A significant amount of stretching was included during the cool-down period.

EXERCISES	SETS	REPETITIONS
Walk	1	5 minutes
Heel raises - Partial squats - Butt kicks - Trunk bends - Arm circles - Jumping jacks	1	10
Crunches	2	40
Bridge	1	30 seconds
Side planks	1	15 seconds each
Front plank + Hip thrusts + Cobra stretch *	1	5 minutes
Walk	1	5 minutes
Stretch: Quad - Hurdler - Groin - Lower Back - Cobra	2	20 seconds each

* Completed consecutively, 20 seconds per exercise, without rest.

FULL WEEK WORKOUT PROGRAM

http://hubpages.com/health/DAILY-EXERCISE-PLAN-21-27-August

DAILY EXERCISE PLAN: 21-27 August 2016

A synopsis of the military-style conditioning plan the author used during the week. His program is similar in design to those used by U.S. Marines and U.S. Special Operations Forces.

This week’s physical conditioning plan and daily workout sessions were designed and developed by myself to accomplish my fitness goal of maintaining a solid base of overall physical fitness. To sustain a solid base of overall physical conditioning I consider all components of physical fitness while conducting exercise planning.

A retired Marine, I am comfortable with designing my program in a manner similar to that of America's elite warriors. Their overall objective is to combine agility, endurance, power, speed and strength with combat skills to be applied in the defense of our nation.

EXERCISE PLAN

http://hubpages.com/health/DAILY-EXERCISE-PLAN-21-27-August

Flab-to-Fit: The Total Body Transformation 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 potential and minimize the risk of injury.

Thinking or intending to exercise will not improve physical fitness and reduce body fat. Only action or movement will overcome inaction or disuse. Don’t look backwards…you are not going that way. Look forward…set goals…then take steps to achieve them. Remember, an elephant is eaten one bite at a time and a voyage of 3,000 miles starts with one step.

Flab-To-Fit: The Total Body Transformation Plan

https://caloriebee.com/workout-routines/Flab-To-Fit-The-Total-Body-Transformation-Plan

WEEKLY TRAINING SCHEDULE

For this week’s workouts, all you'll need are access to a pull-up bar, a back pack, and access to a swimming pool. If you do not have access to a place to swim, substitute that portion of the workout with a jog mixed with calisthenics. If you’re new to fitness and working out, I suggest that you start at 25% of the provided routine and gradually progress from there. If you are in an excellent state of conditioning, you can supplement your existing routine with the workouts provided.

Days which are not presented, Sunday and Saturday, are rest days. Time and effort put into mastering strength and conditioning exercises require recuperation periods. Rest allows your body time to rebuild and strengthen muscles.

DAY	PHYSICAL ACTIVITIES
Sunday	Rest
Monday	Calisthenics & Stretching
Tuesday	Calisthenics, Running & Swimming
Wednesday	Calisthenics & Stretching
Thursday	Hiking
Friday	Calisthenics & Running
Saturday	Rest

DAILY EXERCISE PLANS

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

A Sane Approach to Physical Fitness and Body Fat Reduction

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 potential and minimize the risk of injury.

A comprehensive training plan that contains health and fitness information and workouts with:

• A developed cross-training program that combines endurance, speed and strength activities;
• Injury prevention techniques;
• Capitalizing on the components of physical fitness that benefit training efforts.

Flab-To-Fit: The Total Body Transformation Plan

https://caloriebee.com/workout-routines/Flab-To-Fit-The-Total-Body-Transformation-Plan

QUICK WORKOUT

A relatively quick workout designed to enhance core stability, muscular strength and stamina. Sets of crunches were included to improve abdominal strength while planks were designed to upgrade core stability. Pull-ups were featured to remedy any upper body strength shortfalls.

Prior to the cool-down, an intense 5 minute circuit was included to develop total-body muscular endurance and stamina. The goal was to complete as many rounds as possible (AMRAP) of crunches, squat thrusts, push-ups and dorsal raises completing 5 reps of each exercise then immediately moving on to the next.

FULL WORKOUTS INCLUDING EXERCISES, SETS & REPS

http://hubpages.com/health/DAILY-EXERCISE-PLAN-7-13-August