Train Like the Military - Exercises, Workouts, and Principles You Can Use For Your Home Workouts

A few years ago, I bought a book about the Navy Seals and how they worked out. I tried to find the book as a reference for this article, but couldn't find it. Either way, I've retained some information from memory that I'd like to share. First of all, there were four main parts to the Navy Seals program: upper body training, core training, stretching, and cardio.

For some reason, the book did not talk about lower body training. Either way, the workouts presented in the book were very minimalist and 100% bodyweight exercises. I remember in particular the format of the workouts. The used a pyramid style of training.

For example, lets say that your workout consisted of pushups and pullups. Here's what the workout would look like using the pyramid method:

• Pullups, 1-2-1 reps


• Pushups, 2-4-2 reps

You can either alternate between the two exercises, or just rest in between each set. The Navy Seal book actually features 2-3 variations of each variations for each workout. The core workouts followed a straight set approach. For example, if you were doing situps and leg raises, the workout would look like:

• Situps, 4x25


• Leg Raises, 4x25

Naturally, this is not how the Navy Seals actually train. If they did, then I'd be afraid that the strength and conditioning programs of out military were not optimal for combat. However, what this book does is open up people to the idea that they can train like the military in the comfort of their own homes.

Military Workouts for Fat Loss

People are marveled at how incredible well conditioned the military is, despite training with just their bodyweight. The truth is that the military training program has transformed over the past few years. They've gone from training primarily with bodyweight to incorporating a lot of different training methods.

Some military programs have full gyms were soldiers perform strength workouts similar to bodybuilding and powerlifting programs. Others focus primarily on Crossfit and Kettlebell training regimens. But, if you were to enter basic training tomorrow, you'd be exposed to 100% bodyweight training.

Hence, the base of military fitness still lies in basic bodyweight movements. The Navy Seal book focused on pushups, pullups, core training, and swimming as the four fundamentals of training. I personally feel that all you really need are pushups, pullups, bodyweight squats, and situps to develop a base level of strength and fitness.

Military Principles for Fat Loss

It's not really the exercises that are special, but it's the principles that the military follows that gives them such great results. They could probably achieve better results than you can, even if you had a better workout program at your disposal. The reason is that they follow two very important principles that can help achieve success with any goal you may have:

Train Early in the Morning

Training early in the morning will jump start your metabolic rate and have you burning fat all day long. The days I workout first thing in the morning, I feel incredibly hungry and energetic throughout the day. I'm alert, and ready to get things done.

Training is Mandatory

There are no excuses in the military. That's why they're so disciplined and they get the results they get. If you have goals to achieve, there's no way you'll achieve them if you don't actually do your workouts. Start today by getting rid of all the distractions and excuses you might have.

Military Cardio for Fat Loss

We've discussed workouts, exercises, and principles. Now we get to the fun part - cardio. Actually, to most people cardio is not fun. Especially me. When you look at traditional military workouts they do a lot of running, and a lot of swimming. They also do a lot of circuit training and obstacle course training.

They pretty much do cardio everyday and all day. They're always on the move. So what can you learn from them? Well, one of the biggest aspects to their is that they are in a large group. You don't need to start some workout club, but running, swimming, or biking with a friend will help you get your extra cardio in.

When I was in Karate, I performed my best when I was fighting or competing against someone who was able to push me hard. My friend Dominic and I were of equal strengths and techniques. So when we fought, there was war. But it was fun, and we both burned off a ton of calories during the workout.

Putting it All Together: Military Style Workouts you can Do at Home

Well, if your goal is to get started with some basic military training, then you should take the following steps:

1. Stick to the basics: pushups, pullups, situps, and squats.


2. Get a friend to workout with. Make sure you push each other.


3. Train first thing in the morning.


4. Make sure you train on a consistent schedule. Don't let yourself make any excuses.


5. Find a fun activity to perform. This is the best cardio.

The last step is to actually get yourself a very basic bodyweight program you can do at home. My suggest is the Average Joe Fitness Program. For more information on this amazing manual, check out my site, WorkoutWithoutWeights.Net

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7 Advantages of Living Wills

Although the word will is used as part of a living will, it really isn't a will at all. Basically living wills, also known as inter vivos trusts, advance directives or healthcare directives, are documents that express the preferences and desires regarding medical treatments of a person in case they are later unable to communicate their wishes due to permanent unconsciousness or an illness that is terminal. Often they help people who want to avoid artificial life support as well as other more advanced medical procedures to sustain life so they can have a natural death. Today they also include things like organ donation, artificial resuscitation, and tube feeding as well. When these wills are valid, health care professionals are bound to carry out the instructions in the living will.

These wills are not just a choice for the sick or the elderly. They are an important choice for anyone, since anyone can end up dealing with accidents or sudden illnesses. Not convinced that you need a living will? Well, here are a few of the advantages of having a living will that may change your mind.

Advantage #1 - Refuse Treatments You Don't Want - One of the main advantages of having a living will is that it allows you to refuse any treatments that you do not want. Perhaps you do not want artificial resuscitation or a feeding tube in certain cases. With your inter vivos trust you can specify the treatments that you do not want given to you. Some people feel that certain treatments are against their moral beliefs, and the living will gives them the opportunity to make sure they are not given these treatments in a time where they cannot voice their opinion and dissent.

Advantage #2 - You Know the Outcome - Having a living will also is advantageous because it allows you to know the outcome before it happens. You never know what type of accident could happen or what type of disease could attack your body. However, when you have your document in place, you can know what the outcome will be if you have one of these problems and can no longer make your own medical decisions.

Advantage #3 - Prevent Arguments Among Family Members - A living will can also help to prevent arguments among family members if something unfortunate happens to you. No doubt you have family that cares about you, and all of them may have different ideas of the best treatments if you are ill and unable to make your own decisions. The last thing you want is your family arguing about your treatments. So, having your healthcare directives in place totally eliminates any arguments that could occur with your family members.

Advantage #4 - Make Decisions Easy for Your Family - Making a decision about a dying loved on or a permanently ill loved one can be so hard for the family. It can be a lot of pressure to make these kinds of decisions. However, when you have your living will done, your family will not have to make the decisions for you, which makes it so much easier for them.

Advantage #5 - Insure Doctors Follow Your Wishes - No doubt you want to be sure that your doctors follow your wishes in the end. With an advance directive, you can insure that your doctors do follow your wishes and that they don't just do what they feel is best for you. This allows you to be in control of the decisions made instead of the doctor.

Advantage #6 - Authorize Treatments You May Want Given - While a living will allows you to refuse treatments, it also can help you to authorize treatments that you may want given to you as well. There are many medical treatments that require authorization from the patient, and you may be in a position where you cannot do this; however, if you have the authorization in your will for certain treatments, it can insure you get the treatment you need.

Advantage #7 - Eliminate Financial Encumbrance for Your Family - Often people who end up with permanent illnesses end up needed long time care, which can be very expensive. Some people prefer not to leave this type of financial encumbrance on their family. With your living will, you can choose options that will eliminate financial encumbrance for your family so you don't have to worry about them searching for financial resources to help pay for your treatment and care.

So, I hope that explains what a living will is and why it is a good idea to have one.

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