How to stay in shape and be healthy.
By EpicSteve 57 Comments
Once a month I see some post with someone asking how to stay in shape. We as gamers have it hard, we're in an amazing hobby but the major downside is that it requires us (for the most part) to sit on our asses. As gamers we don't have time to participate in tasks such as cooking, so I' easy for us to get some Wendys or pizza. A lot of us are overweight, or just unhealthy. Remember, just because you're skinny doesn't mean you're healthy.
Staying in shape isn't necessarily hard, either. Maintaining a decent body just requires smart choices and some level or commitment. Here I'll list and explain how a lot of soldiers in my unit and the Army in general maintain shape. You don't have to even do half of these, but instead pick a few that would be good for you. Some of these are kinda extreme, but a lot are actually doable.
I know we have the motivation of well...staying alive, but think about what you could accomplish. Woman loves guys in shape, you'll add years to your life, maintain higher levels of energy, and probably be more confident.
Vitamin:
Daily Men's/Woman's One A Day vitamins are great and full of all that stuff you're body needs. This includes building stronger immune systems and rebuilding muscles after intense work outs. It's also a great way to enhance your overall well-being. Your body needs vitamins and it's unlikely you're going to eat all the required daily food. They're also cheap, duder! Take it a specific time like before you go to bed or right when you wake up. I take mine when my girlfriend has to take her birth control, easy to remember!
Eating Well, or at least not as horrible:
Every time I'm eating out I order the water. Not only is this cheaper, but it adds much needed hydration to your body. Taking out certain things like salad dressing on sandwiches and fried foods from your meals will benefit you greatly. Order the grilled chicken, bro! Oh, and soda is fucking terrible. Try the Gatorade instead. No need for those protein shakes if you're not interested. Damn those things taste...horrible. This is where you can go all hardcore with a diet, more power to you. It's a lot easier to cut really bad things out of your life. Don't be that guy who orders a Baconator, large fry, chicken nuggets and a diet coke. Instead, just get a 2 Jr. Bacons, Medium Fry, no nuggets and a water. That's already cutting nearly 700 calories.
Water:
If Basic Training taught be one thing, is how imperative water is to the body. We had about 12 different cases of privates hospitalized due to dehydration and malnutrition. Before a workout drink a full glass of water 20 minutes prior, and have a water bottle handy. Keep sipping!
Body Fat:
This is the real enemy! 15% is about where you want to be, 8-10% is about a six-pack if you guys want to go for that.Easy-Hardcore workouts:
Keeping those four things in mind will already take someone who's nearly overweight or wanting to lose just a couple of pounds to their goal. You can get pretty hardcore with some of this stuff, but if you were you probably not reading a blog written by some 19 year-old who doesn't have any fancy degree would you? Below are some workouts, some are hardcore for those Rangers in training, others are more casual for those who just want to tone up or lose a couple of pounds. Most of these are either Army or Special Forces standard training workouts I do at home with my own little flavor added to tone it down a bit.
Conditioning Drills:
These are amazing! They don't seem like much and probably wont draw a sweat, but these stretches are some of the best warm-ups you'll find. Instead of writing them all down, you can find explanation here. This is what we did every morning before we did anything. If you're looking into joining the Marines or the Army you'll be doing these until the end of your career.The PT Test:
I do three of these a week. In the Army, we're required to meet certain Physical standards and this is the test to judge a soldiers physical ability. You can find a guide here.2 Minutes of Push-Ups:
They're different standards with age/gender but a 17-21 year-old male should be able to do 58 push-ups by the end of Basic Training in 2 minutes. Obviously that's pretty extreme to start out with. Begin with a 1 minute test, and try to do about 20. After you're comfortable, add more time and more repetitions. For more on push-ups such as diamonds and other great techniques see this. To increase repetitions, do push-up until to hit muscle failure. When your arms can't take it anymore, drop to your knees and do girl push-ups until you literally can't continue.
2 Minutes of Sit-Ups:
You'll need a partner for this one. Try and do 67 sit ups in 2 minutes for the minimal Army standard. 82 Sit-ups would be the highest score you'd want to achieve. Not too hard, right? If you can't find someone to hold your feet on the regular bases, then do crunches with your feet slightly in the air. Try and do 200-300 of these in no certain amount of time, just go until you can't go anymore. Here's a guide for other ab workouts.
2 Mile Run:
2 miles may be too much for some people, this all depends on your current physical state. Lets go for a 1 mile run in less than 9 minutes to start, then go for less than 8.30 minutes. Once you're good to go on running, increase your distance to 2 miles. Try to run this in less than 17 minutes, followed by 15.30. If you're already in great shape and you want Airborne/Ranger standards, try to run 5 miles in less than 45 minutes. Follow up with 10 mile jog in no specific time. I don't like to recruit people, but if you can run 10 miles without stopping you should really consider the military thing. I would really like to fight with you. Here's an article with running assistance.
Walking:
Combat jobs have a hard-on for road marches. These are grueling tests of endurance and motivation. A typical road march is conducted with all combat equipment that the soldier will be issued plus weapon. The pace is somewhere between 15 and 22 minutes per mile. In Scout training, we did an 18 mile march, infantry does about 15 miles, and Rangers do about the same. Obviously you aren't going to go walking around with a gun, so just pack a backpack with a comfortable weight. Try 5-10 pounds to start and increase from there. Attempt to work toward a 1/3 body weight or 70 pound goal, whichever is highest. Start doing 3 mile walks and try to work from there. Listen to a BombCast while doing these.
Pull Ups:
Some people excel at this event, and some people have serious issues with it. Try and complete 3 pull-ups before extending your goal. Try to work toward a 10 pull-up goal.
Begin your training by conducting an assessment of your current ability. Following your assessment begin training for improvement by using one or all of the following methods:
1) 3 sets of assessment total. Have a spotter available to assist you by lifting on the legs as you attempt to execute the pull-ups.
2) Lat pull down. 3 sets at 50% body weight 8-12 reps per.
3) 3-4 sets on the bar.
Swimming:
If you have access to a decent size pool, then fantastic! Try and complete a 300 meter swim giving it your all. I herd pool stretches work for a lot of people, though I have yet to try them. Oh, and this should help you get that tan you've been wanting. A two for one!
Military Preparation Routine
Ok, so you've done all that for awhile. Or maybe you feel that stuff is all for your warm-up. Ok, that's cool. Here's a more continuous workout made specifically for already in shape people. A lot of these work out require a pool, if you don't have access to one replace all the swimming with running drill with about twice the length/time. Keep in mind that one of these daily aren't very physically challenging on their own. But killing yourself on day one will only fatigue and discourage you. If you're a biker, extend your mileage or pace as you see fit. Those of you who have been swimming their whole life might want to go a longer distance. Customize as you see fit!
NOTE: All these daily work-outs are in addition to the standard 2 minutes of push-ups and sit-ups every day. If you find yourself fatigued too early, lower the time to one minute.
Week 1
Day 1:
A. 100 meter swim (nonstop, any stroke, do not swim on back or touch the side or bottom or the pool).
B. Forced walk with backpack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.
Day 2:
A. Stationary bike (or real bike); 20 minutes at 70% heart rate.
B. Jumping Jacks or Jump rope 10 minutes (work toward nonstop).
Day 3:
A. 3 sets (maximum repetitions) of push-ups in 30 seconds.
B. 3 mile run (moderate, 8-9 minute pace).
C. Rope Climb/or 3 sets (maximum repetitions) of chin-ups Forced march with rucksack (1/4 body weight); 5 miles in 1 hr 15 min along the road or 1 hr 40 min cross country.
Day 4:
A. Stationary bike; 20 minutes at 70% heart rate.
B. 40 yard sprints (10 times; 30 second rest).
C. 15 meter swim.
Day 5:
A. Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.
Day 6:
A. 3 sets push-ups and sit ups (max repetitions in 30 seconds).
B. 3 sets chin-ups (max repetitions).
C. 200 meter swim. Or 1/2 to a full mile run.
Day 7: REST.
Week 2
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Day 1:
A. Forced march rucksack (1/3 body weight); 8 miles in 2 hrs along road or 2 hrs 40 min. cross country.
Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.
Day 3:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Run 5 miles (moderate 8-9 minute pace).
C. 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90 degree bend at knee.
Day 4:
A. 300-meter swim, nonstop; any stroke but not on your back.
Day 5:
A. Forced march with rucksack (1/3 body weight); 10 miles inn 3 hrs along road or 4 hrs cross country.
Day 6:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Stationary bike; 20 minutes at 80% heart rate.
C. 15-meter swim. Or 1/2 mile run.
Day 7: REST
WEEK 3
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Day 1:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 4 miles (fast to moderate 7-8 minute mile).
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90 degree bend at knee
Day 2:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Jumping Jacks 12 minutes (work towards nonstop).
Day 3:
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 4:
A. Swim 400 meters.
Day 5:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 6 miles (fast to moderate 7-8 minute mile).
Day 6:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Jumping Jacks 10 minutes nonstop.
C. 15-meter swim. Or 1 mile run.
Day 7: REST
Week 4
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Day 1:
A. Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is greater) in 2 hours along road or 2 hrs 40 min cross country.
Day 2:
A. Swim 400 meters.
B. 4 sets dips (max repetitions).
C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
Day 3:
A. Run 6 miles (fast to moderate 7-8 minute pace).
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.
Day 4:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Stationary bike; 25 minutes at 805 maximum heart rate.
Day 5:
A. Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope; 15 minutes nonstop.
Day 7: REST
Week 5
Day 1:
A. Run 3 miles (fast 6-7 minute mile pace).
B. 500 meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls
Day 2:
A. Jump rope or Side Straddle Hop 12 minutes nonstop.
Day 3:
REST
Day 4:
A. swim 400 meters
B. 4 sets dips (max repetitions).
Day 5:
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 4 hrs 30 min along road or 6 hours cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope or Jumping Jacks 12 minutes, nonstop.
Day 7: REST
Tough workout! This is however, very beneficial. The above list is comprised of standard military preperation workout routine. If you're into workout supplements, Dark Matter is what's hot today. Protein bars and shakes are also good additions to your daily intake if you want to work at this extreme level.
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