Stew Smith
is a graduate of the U.S. Naval Academy,
a former Navy SEAL, and author of several
fitness and self defense books such as The
Complete Guide to Navy SEAL Fitness,
and Maximum Fitness. As a military
fitness trainer, Stew has trained hundreds
of students for Navy SEAL, Special Forces,
Air Force PJ, Ranger Training, and other
physical law enforcement professions. His
eBooks at Military.com can help you achieve
your fitness goals, whether you're a beginner
or an expert.
For more info
on his books, visit:
Military.com
eBook Fitness Store
Email Stew Smith at stew@stewsmith.com.
Visit Stew Smith's Official Website: www.stewsmith.com.
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Nausea During Workout
Often, I receive an email concerning that nauseated feeling you can get when exercising. There are a few issues that can cause this uncomfortable feeling as well as many ways to prevent it.
Helicopter Rescue Swimmers – Saving Lives Everyday
This week is a tribute to the sailors and airmen of the Navy, Coast Guard, and Air Force who risked their lives everyday to save others by hanging from a helicopter.
Too Fat Troops?
A shocking 20 percent of all male recruits and 40 percent of female recruits are too heavy to enter into the military ranks.
The Push-Up Push Workout
Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in pushups by the end of training.
PFT Standards
This article should help you locate the standards you should reach prior to joining the military.
Take 2:00 Off Your PFT Mile
As you can see, the best way to get better or faster at running is to practice running. This routine is aggressive but doable, and should only take 20-40 minutes on most weekdays.
Get Ready for the Tape Test
This is the way you lose weight and inches in the proper manner. As you can see, it is a lot more than a few exercises as requested. True fitness is a lifestyle change that can easily fit into your schedule.
Summer Lean Down Meal Options
The chart below will help you with ideas of how to use this diet in your day with a variety of foods.
The "Get Lean Over the Summer" Diet
If you want six-pack abs, combine this diet plan with cardio
activity and abdominal exercises.
Top
10 Fitness Questions
This week, I received some great emails from you. Here are the
questions I considered my Top Ten.
Running
Even Faster
Try these workouts during the next month using two to three
of the above workouts each week mixed with your normal pace jogging
on other running days.
Two-a-Day Workouts
These are just some of the many ways to split up your routine into a challenging two-a-day workout plan that will get you in great shape and help you lose weight by jump starting your metabolism a second time in the day.
High Blood Sugar and Diabetes
Type II diabetes can be prevented or significantly delayed by watching processed sugar intake and regular daily exercise.
Tired of the Same Old Workout? Switch It Up!
If you're not sure how to change things, here are a few examples of how to change the most common exercise routines.
Running Injuries -- Help Prevent Them This Year
Typically, if you take off for more than 2-3 months from a regular running routine, chances are when you start again you will start “where you left off,” and actually over-train.
Army Air Assault School Workout
After three successful completions of Air Assault School, I feel I have a workout worthy of reproducing for people who want to wear the Air Assault badge.
Can
you Die If You Drink Too Much Water?
Drinking water plus physical activity where you breathe at a
higher heart rate (ie aerobic activity like walking, jogging, swimming,
biking, resistance training etc.) will ultimately lead to weight
loss.
Physical
Fitness Training Motivation - "I received a great email
with questions that many people ask as they are about to embark
on a new fitness journey and career."
Upperbody/Abdominal
Training Programs -- Fast or Slow? - "It makes sense
to practice more abs exercises at a faster pace with the exertion
only occurring during the UP portion of the exercise. Relax and
let gravity do the work for you."
The Fundamentals of Nutrition and Eating to Stay Fit - "Gaining weight doesn't happen overnight -- and you don't lose weight overnight either. Both take time, and fortunately, you can lose weight faster if you follow a strict nutritional and exercise plan. Both take only minutes a day."
In Search of the Next Generation of Fitness - "I define total fitness as strength training, aerobic training, core strength training and flexibility."
High
Altitude Training - "Many adventure races today involve
a section of higher altitude events, which requires people to train
their bodies to prepare for the lower oxygen levels. "
One
Month From PFT - Help! - "Cramming for the PFT? These
workouts will cause you to build muscle while simultaneously losing
fat and inches."
Weights and PT Workouts
- "Here are some ideas of how to mix PT with weights. It makes the weight room more fun and will really help your PFT scores as well."
Don't Start a Resolution This New Year - Set a Goal!!!
- "It seems to me that most New Year's resolutions are forgotten by February. This year, SET A GOAL!"
Fitness Beginners, Go from Zero to Sixty
- "These exercises will help you go from zero to sixty in a easy pace that will more than likely keep you free from injury."
Take Charge of the Holidays -- Stay Fit
- "Don't let the Holiday Season get a hold of you! Here are a few eating tips and some ideas on quick exercise routines to try when time is limited."
Article Guide
- If you're thinking about training for Special Forces or just need a boost to get started with an exercise program, Stew Smith's new article guide will help you find what you're looking for.
Working Out While on Travel or Just Busy
- "As you can see, there is really no excuse not to exercise any day of the week whether you are traveling, working long hours, or staying at home with the kids."
Taper Before You Test
- "A week before the physical fitness test should be easier than a normal workout week. Taper workout intensity for the best results."
What to do? What to do?
- "Everybody has their nemesis when they attempt BUDS. Here's how I prepared."
What Do You Mean, Succeed by Failing?!
- "Once you get to that burning sensation, you are reaching the peak of the muscle stamina in your body. This is what I mean when I say, "succeed by failing."
Will a Low Carbohydrate Diet Hurt My Workout?
- "Limiting unhealthy carbs (sugars) is always a good idea, but not eating key nutrients will definitely affect your workout."
Special Warfare Crewmember Preparation
- "The future Special Warfare Combatant Crewmember (SWCC) operators go through an intensive course of instruction that is similar to SEAL training. Find out how to prepare."
Physical Fitness Test Anxiety
- "Academic testing anxiety is very similar to physical test-taking anxiety. I know before taking a chemistry test at the Naval Academy, I felt the same when I took the Navy SEAL PFT."
Can You Quit Smoking?
- "The best I can do for people who smoke is offer my experience with training people to live more active and healthy lifestyles -- which smoking is not a part of."
The Food Pyramid and Other Options
- "Has it worked for us to be a healthier nation? Are we not following the Pyramid as a guide? Or is the Food Pyramid all wrong?"
No Weights at Bootcamp
- "The good news is that at the age of 18-20, it is easy to get into shape and become competitive with your comrades. However, it is tough to do while in the middle of Bootcamp or other military training."
Beginning A Fitness Lifestyle Change
- "Do not try surgery, do not take diet pills, do not starve yourself! Instead, just start moving more and eating better. Notice I said better and not LESS!"
Man, It's Hot! Where's the Water?!
- "Summer time is a great time for water -- not only to drink it but to get in it and swim."
Pyramid PT
- "The PT Pyramid is a great way to build a foundation of fitness needed to ace any physical fitness test."
More Running: Maybe a Marathon?
- "Take your time and build up to nearly 25-30 miles a week before you start working on improving your performance in the marathon."
Pre-Bootcamp
- "Military PT is the one stress you can control simply
by being prepared... WHY SHOW UP OUT OF SHAPE?"
Ask
Stew, No. 3 - This edition covers BUD/S training, recovering
from back surgery, and ... tight shoes?
Avoiding
Diabetes - "Guess what can help you avoid diabetes?
The amazing panacea of exercise and healthy diet is the answer."
How
to Lose the Love Handles - "As with any abdominal exercise,
you need to concentrate on three areas to help firm your mid-section.
These are: 1) Healthy Diet, 2) Cardio-vascular and resistance training,
and 3) Targeted Abdominal exercises."
Army
Airborne Training - Learn to Jump Start Your Career - "If
anyone is preparing to become a member of any Special Operations
Group they all must graduate from the Army Basic Airborne Course
in Fort Benning."
Make Fitness A Hobby - "Learn to create functional fitness
or "hobby fitness" routines you can use anywhere and anytime."
Top
10 Tips to Surviving BUD/S - "Though I try to focus
more on fitness, I thought it was time to answer the several emails
with my top ten things you need to know before going to BUD/S -
SEAL Training."
Resting
with Crunches? - "I do the following exercises in between
sets of pull-ups or bench presses as my rest exercise, AND I also
get the body warmed up in my early morning workouts with a cycle
of the following crunches..."
Juggling
Work, Family, and Exercise - "Here is a way to get the
daily exercise you need for your health and the daily bonding your
kids need."
Tips
for Better Pullups - "Of all the exercises, the one
with the largest mind game attached to it is the PULLUP. One thing
I have learned is that women AND men CANNOT do pull-ups IF they
do not PRACTICE pull-ups"
Knee
Injuries - "To help prevent injuries such as runner's
knee, ITB, and other injuries (not including sudden impact damage),
there are a few rules of thumb to go by."
Lower
Back Pain and Injuries - "Today's article is going to
discuss preventative exercises and stretches to strengthen the torso
and create balance between the abdominals and lower back."
The
Best Shoulder Workout - "The number one most injured
joint in our bodies is the shoulder. If you have had any
injuries in the past or want to prevent shoulder injuries in the
future, try this Light Weight Shoulder Workout."
Helpful
Hints for Dieting - " I am not a dietitian but one of
my co-authors is, and this week's article is almost entirely Lauri
Cutlipe's RN, LD, dieting recommendations."
Beer
and Fitness? Can It Be? - "If you can add exercise into
your schedule for 20-30 minutes a day, your daily consumption of
alcohol (1-2 beers) will not have any additional impact on your
gut."
Stew
Smith: Burn More Calories with Cardio Exercise Mixed with Legs
- "I know that running is difficult outside due to snow
and ice, and staying inside and eating more food is becoming a dangerous
habit for many people, but there are options."
Circuit
Training - Lose Fat, Burn Muscles - "With the weather
turning colder, many emails to me this week discussed running in
the cold weather, or alternative exercises you can do in the weight
room that will also have a cardiovascular effect."
Overwhelmed
at Fitness Centers? Tips to Help You Get Started! - "Ever
walk into a weight room and feel completely overwhelmed? Are you
intimidated because you think everybody is in great shape and you
are not? If you have asked yourself these questions. . .here are
some tips for you that may make your fitness journey a little easier."
The
Best Twenty Minute Workouts - "Do you want to jump start
your New Year with some great fitness ideas that you can incorporate
into your fitness routine? If you are like many Americans, getting
the time to exercise is challenging."
Ask
Stew, No. 2 - "Here is the second installment of questions
and answers I receive regularly via email. The questions below are
a few emails that were commonly asked or just very interesting questions
that I felt compelled to post on this forum."
Army
Rangers -- Lead the Way - "Ever wanted to put on the
Ranger Tab on your Army uniform? As with any of the Special Operations
units in the U.S. military, to become a Ranger takes endurance,
stamina, intelligence and mental toughness."
Washboard
Abs -- Are They Even Possible? - "Having a flat stomach
or more commonly, 'washboard abs' is not just accomplished by working
out daily, it has to become an all-encompassing lifestyle. The key
components are healthy diet, cardiovascular training, and abdominal
exercises."
Ask
Stew Column - "Military.com has agreed to let me post
some of the many emails that I receive on a daily basis. I will
post a few select emails on the new Ask Stew Smith column
twice a month"
The
RECON Marines - "This week, we focus on the United States
Marine Corps version of Special Operations Capable (SOC) forces
– The RECON Marine."
Air
Force Para-Rescue - "With extensive medical and combat
training, Para-rescuemen truly live up to their motto,'That Others
May Live.'"
Becoming
Elite - "Does the thought of jumping out of planes,
scuba diving, and backpacking for miles excite you?"
Army
SF -- Green Berets: Some Guidelines and a Workout That May Help
You Make It - "If you want to wear the green beret of
the Army Special Forces, be warned that it takes more than the ability
to do hundreds of push-ups."
Office
Duty Calls -- What Can You Do to Get Fit? - "Too many
Americans work long hours inside an office and do not exercise before
or after work. All it takes is a few short years of inactivity and
you can add as much as 50 lbs to your frame."
How
Do I Do the Combat Swimmer Stroke (CSS)? - "This is
one of the most frequently asked questions I receive from future
and active duty military personnel. Most are looking for the most
efficient way to swim with fins in challenging special operations
training such as Navy SEALs, EOD/Diver, Army Rangers, Green Berets,
USMC RECON, and Air Force PJs and others."
Motivation
to Change - "Changing your life and deciding to do something
different because you yearn to do it is something many people simply
read about. I am here to tell you it can happen to you at anytime
in your life."
Preparing
Physically for a Second Career - "Careers in military
and public service are fantastic opportunities to serve your country
and be well cared for with health and retirement benefits. My expertise
in this career change begins here with preparing physically for
different physical fitness tests of a law enforcement position."
Starting
a Fitness Program for Life - "If you are a true beginner
to exercise or have not exercised in decades, starting a health
and fitness program is a daunting task ... Here is a plan that will
get you started on the right track for the long term."
Working
Your Way Up To Better (Or More) Pull-Ups - "'I am a
female in the Marine Corps and would like to know how I can not
only better my flexed arm hang, but be able to perform pull-ups
too.' I received this request this week from a young Marine seeking
to better her PFT scores."
PFT
in Your Future? Practice for Perfect Push-Ups - "This
week, I received an e-mail from a young lady who aspires to join
the military in the next year. Knowing she has a lot of physical
fitness tests in her future, she wants some advice on improving
her performance of push-ups. She says she has never practiced push-ups
the "traditional way," which is what I call the regular push-up
as opposed to the knee push-up."
Interval
Training - What It Is and How to Do It - "Last week,
I received an email asking if interval training was a good way to
improve speed in your military PFT run. The answer is absolutely."
The
Five Psychological Phases of Fitness - "I have often
used the five phases to describe to people how they are going to
feel in the near future about starting a fitness program whether
as a beginner or as an advanced athlete preparing for Navy SEALs
or Special Forces training."
Prepare Yourself
for Boot Camp or Summer Training - "Why show up at your
boot camp or a service academy unprepared for the physical fitness
test? You would be surprised, but many people are physically unprepared
for life in the military when they arrive."
© 2005 Stew Smith. All opinions expressed
in this article are the author's and do not necessarily reflect
those of Military.com.
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