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Military troops focus on muscular endurance and cardio exercises.
Being a Navy SEAL requires muscular endurance and cardiovascular conditioning. Whether you want to join the ranks or just get in shape, you can't lose with a Navy SEAL workout regimen and diet. Navy workouts often incorporate body-weight exercises such as pullups and high-intensity cardiovascular exercise. There's no secret to getting fit and eating like a Navy SEAL, but it requires hard work and consistency.
Getting in Shape
The Navy fitness workout is designed for those who already are moderately physically fit. To prepare for a Navy exercise you should condition your body with a minimum of 30 minutes of moderately intense exercise five days a week. This can include jogging, brisk walking or swimming. Increase your strength with calisthenics exercises such as crunches, pullups, pushups, jumping jacks and squats. The Navy requires a high performance in calisthenics to pass the physical training test, which consists of 50 pushups and situps as well as 10 pullups. Aim for 15 to 25 reps of each exercise in two or three sets.
Navy Fitness Standards
Navy SEALs have to be well rounded, so their workouts are usually in a circuit format with exercises that develop your psychomotor skills, muscular endurance and cardio fitness. Stew Smith, a former Navy SEAL and fitness author, recommends combining cardio exercises and resistance training to burn belly fat. Smith recommends 10 to 20 repetitions of pushups, pullups, bench dips, squats and lunges two or three times a week. These exercises can be worked into a 20-minute military circuit exercise. Perform all the exercises without rest for 20 minutes and include six minutes of high-intensity aerobics such as jogging or cycling in two sessions of three minutes each.
Eat Like a SEAL
Losing weight is more than sweating it out in the gym. To effectively create a calorie deficit, eliminate fried food, processed food, sugary snacks and baked goods. Smith recommends you eat five servings of fruit and vegetables daily. Limit red meat to once or twice a week and get your protein from seafood, white meat, beans and lentils. Keeping your diet high in protein and low in carbohydrates will help you burn off abdominal fat.
Develop Muscles Under the Fat
As you burn through the layer of fat in your belly, developing muscles will help give your torso definition. Navy SEALS perform core exercise such as crunches to improve core stability. Perform crunches on an exercise ball to isolate your abs and stimulate growth. Smith recommends you aim to perform 15 to 25 repetitions in two or three sets. Other effective ab workouts are the captain's chair and bicycle maneuver. Give your muscles two days to recover and grow from your exercise routine.