I moved my blog to my own site

I'm excited to announce that my blog reached a new milestone just this months. There are officially 1600 newsletter subscribers. Therefore I decided to move my blog to my own site: The Fitness Info Book
Thank You All!!! Enjoy !!!

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Military Workouts-Total Body Fitness Routines

            The first words that come to my mind when it comes to describe military workouts are smart fitness, smart diet plan and smart people.

I must say that I was always a great admirer of the military workouts. Better said, I admire the incredible top fitness shape you get from these total bodyweight workouts.

If you are interested in building a fat-free, lean, muscular and buff body, the following lines will help you understand what to do to get your impeccable physique.

Whether we talk about Army workout, Navy workout, Special Forces workout or Marine workouts, they all have in common a few things.

First, the military workouts are overall body-development programs. They will get you an incredible lean, muscular and fat-free physique. These are total bodyweight fitness routines that will develop and strengthen all your muscles. They include all the group muscles that often go ignored, such as neck, forearms, calves and rear delts. The result is a very harmonious body with the right proportions.

Second, all of these military workouts are bodyweight routines. The cool thing about training using your body weight is that you are in tune with nature. A gym machine will only strengthen a certain muscle, in complete isolation. Therefore, the other body muscles remain as weak as they were before. The strong, lean and buff muscles we get from the bodyweight routines are so much more healthier and powerful. The explanation is that these exercises strengthen our entire body from the core. When we do one of the military workouts mentioned before, we work our entire body, the muscles, the organs and the glands.

Third, the military workouts are proven fat loss workouts. There is no better way of building a fat-free, harmonious, athletic, buff and toned body than using our own body weight as the resistance. A quick glance at the bodies of soldiers or gymnasts will show us just how muscular and fat-free our physique can become when using such a training program.

Fourth, military workouts are high-intensity strength training routines. These bodyweight routines are not just for the army, navy or special forces. However, that doesn't mean they are for everyone. You have to be in a decent physical shape to enjoy such an intense training.

Last summer, I trained for three weeks with a navy SEAL instructor and I have to say that it was hard and very intense. Nevertheless, it was not as extreme as I thought it would be.

Why was I able to complete my training sessions? Only because I was in good physical shape due to my previous training.

I have to tell you that the fitness training I followed the last 16 months is actually quite similar to the navy workout. It is designed to be ideal for busy people, but due to the fact that it is short and intense, the results are stunning. Since I started the program 16 months ago, I lost more than 50 pounds of body fat and I got the lean and muscular physique that I always wanted.

Anyway, because of the similarities, I digged deeper into the subject and found out that my Turbulence Training routine - the bodyweight fitness program I successfully follow, it was actually adopted, in its advanced form by the Army.

Special congrats to my friends, Steve and Ross. Although they were overweight at the time, I helped them train for four months and they successfully passed all the needed military requirements. They now serve in the Army.

The best part is that you can also start Turbulence Training at any time, regardless of your present physical condition. You can do that because the total bodyweight fitness routine that I use pays a special attention to the beginners, as they are the ones who need more guidance as they adjust to fitness training.

I am sure that I have awakened your interest in discovering the benefits of the total body fitness routines provided by military workouts.

So, if you want to, you can take it to a point were you are as fit as a marine, a navy seal or an army ranger. Start your transformation today with the results-proven Turbulence Training – the total body fitness routine.

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Correct Pull-up

The correct pull-up develops back strength.

Your biceps also help with the movement as well. Back strength is especially important for people to provide added support.

Unfortunately, many people lack the upper-body strength required to perform them with proper form. This can be discouraging and can cause many men and women to leave the exercise out of their program entirely. However, there are ways of incorporating the pullup into your workout routine even if you lack the upper-body strength to perform traditional pullups.

 

How to do a correct Pull-up:

The correct pullup exercise requires a long bar suspended several feet above the ground. You should use a step or chair to mount the bar.

1. Grab the bar with an overhand grip so that your hands are spaced no more than shoulder-width apart.

2. Allow your body to hang until it is completely straight, and then lift your body by bending at your elbows. Continue pulling until your chin is above the bar and then relax until your body is completely straight.

Tips:

1. If you are a beginner, modified pullups are a way to get many of the benefits of the traditional pullup without it being as difficult. For this exercise, use a suspended bar that is about 2 to 3 feet off the ground. Again, grab the bar with an overhand grip and walk underneath so that your chest is directly until the center of the bar. The rest of your body should be fully extended and form a straight line that is angled toward the floor.

Allow your arms to fully extend, and then pull your body upward until your chest touches the bar. After your chest touches the bar, allow your arms to reach full extension and then repeat.

2. Extremely overweight or regularly inactive people should start with modified pullups to develop the back strength required to perform traditional pullups. Also, men and women with poor grip strength should start with modified pullups as well. The correct pullup requires strict form so that the proper muscles are targeted. Do not swing your legs or rock your hips upward to assist with the lift. This rocking motion can put increased strain on your lat muscles and can injury.

3. A correct negative pullup is an adaptation of the regular pull-up.

Negatives can be used both to increase the intensity of a regular pullup routine or by people who cannot do a full pullup. Stand on a chair in the pullup position, grasping the bar in an overhand grip. Use the support of the chair to get yourself into the finished pullup position with your chin above the bar. Move your feet off the chair, losing that support. Remain in the same position, holding yourself up and lower your body down as slowly as you can until your arms are extended straight up. Repeat for a low number of repetitions.

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Correct Abdominal Crunch

          

The correct abdominal crunch or sit up is an exercise we can all benefit from. This muscle group is the key to good posture and overall strength. It all starts here.

But form is actually more important than reps.  Fewer repetitions, between 10 and 15, done perfectly and with attention can do more to get you to a trim tummy than doing 30 sloppy crunches.

How to do a correct abdominal crunch:

1. Lie down on your back on a mat placed on the floor.

2. Place your hands behind your head to support your neck.

3. Roll your shoulders blades up off the floor as far as you can.

4. Hold the contraction for a moment, and slowly lower your shoulders back down in a controlled fashion.

5. Do twenty repetitions before taking a rest, and repeat this a maximum of three times, depending on your fitness level.

6. This can be done three times over the next week for beginners and up to 5 times for more experienced individuals.

Tips:

1. Your hands should only support the weight of your head. You should not try and pull yourself up with your arms.

2. Do not hold your breath while exercising - oxygen fuels the muscles.

3. If you can't finish the above-mentioned repetitions, do as many as you can the first time and work your way up from there.

4. Keep your belly button pulled in and your lower back pressed against the matt as you lift your shoulders toward the ceiling.  Also, take your time with each separate crunch.  Racing through will allow some momentum to take over for what your muscles should be doing.  Take time, between 1 and 2 seconds, to do each crunch.  Working a little slower will help you pay more attention to your form and will be a better workout for your abs. 

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Correct Bodyweight Squat

            The correct bodyweight squat is the best lower-body exercise a person can do. It works all the major muscle groups of the thighs, gluts, and hamstings. It will firm up your legs and build strength to help you with everyday activities.

How to do a correct squat:

1. Position your feet slightly wider than hip width apart with your toes slightly turned out, and knees slightly bent.

2. Hold your hands out in front of you at shoulder height. This will counterbalance your weight and help you keep your balance.

3. Slowly and under control, bend your knees and lower yourself down as far as you can without lifting your heels off the floor. Kind of like sitting down in a chair. Then, once your thighs are parallel to floor, push your weight back up until you are back at the starting position.

4. Do 10 to 20 repetitions to finish one set before resting. You can repeat the set, but use your own discretion as to how much you can manage.

Tips:

1. Keep your weight over the middle of your foot and your heel.

2. DO NOT allow your knees to go past your toes or move side to side throughout the movement.

3. If you have any knee, hip, or ankle injuries or any other ailments that can cause discomfort or worsen any existing injuries, do not perform this exercise without consulting a physician or fitness professional.

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