Time to Get to Work:
A Beginner’s
Guide to Fitness
Dedicated as “The Father Hoog Workout”
Waiver of Liability
What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program as with this specific program written by Stew Smith. By downloading the program, you are waiving any liability to Stew Smith or StewSmith.com. This is a recommended program that has worked for many others. It may not be right for you. It is recommended that you consult a physician before undertaking any new fitness regimen.
Introduction – Make the Transition!
Thank you for purchasing the Beginner Workout Routine developed by former Navy SEAL, Stew Smith CSCS. This program is specifically designed for a beginner to exercise or someone who is rehabilitating after an injury. For the purposes of this program, a “beginner” is someone who cannot do many regular pushups or properly, cannot walk a mile in under 12 minutes, or has not exercised in several years. The goals of this program are to help you develop foundational fitness and cardiovascular base you will need to get more fit, lose weight, and reach your goals. Follow up programs are available and will prepare you for the next level of fitness, BUT if you are purchasing this ebook, you should have two goals to accomplish:
Build a foundation of fitness and / or Lose Weight
This is a great first time program to exercise for younger children as well as for those who have neglected personal fitness for several years. Please take a few minutes to look through the whole book so that you become familiar with all the program components. The workouts focus on creating habits of fitness with the major components being cardiovascular health and core (stomach and lower back). You will also work the legs and arms rigorously, but in order to build strong arms and legs, you have to first make sure your back can support your movements.
Do You Have Time to Exercise?
Do you really not have enough time in your day to exercise? Too many times people say, “I need to exercise but I do not have enough time in the day.” Or, when they do have the time they only have the energy to lie down and watch TV. Whether you are on travel working late hours or at home dealing with work, family, and other after school events, the schedule below or some version of it will help you get over the hump.
Exercise is anything other than sleeping or sitting still. Even when you are on the floor flat on your back or stomach you can exercise the torso with abdominal exercise or back other torso exercises. The pushup is a great “laying down” exercise and an abdominal crunch is just a little bit harder than sleeping. An hour a day is a nice goal to achieve to increase your fitness level and overall health, but even 10-15 minutes is better than nothing and beneficial too.
Fitting fitness into a day is a challenge we all face. Exercising is tough after long hours of working at home, office or on the road, but Americans still need to workout as we are creating a generation of people who are obese and have other PREVENTABLE health disorders. Many people who struggle to fit fitness into their schedule actually do a better job at getting the job done IF they take 15-20 minutes prior to starting work for the day and 15-20 minutes after work is done for the day. Even if that exercise is a simple walk before breakfast and after dinner, a 15-20 minute walk at each of these times can significantly help you burn calories that only wind up getting stored as fat. In fact, after any meal, a light walk and some calisthenics will help you to be more energized and ready to do whatever.
Here is a busy day schedule I typically do when long days appear:
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0600 – early wake up - get 20-30 minutes of some form of cardio done like running, biking, swimming. If on the road, find a pool in a hotel to really wake up for the day. 0700 – Eat Breakfast for energy for the day. (See Lean Down Food Plan) 0800 – Work 1000 – Work - Eat a snack 1230 – Eat lunch 1:15 – Walk a few minutes 1:30 – Work 4:00 – Work – Eat a snack 6:00 – Break for dinner 7:00 – Walk or Lift weights or PT for second wind of the long day 8:00 – Continue work until midnight if needed |
Personally, when I have to work 15-18 hour days, I like to get a cardio workout completed the first thing in the morning. This wakes me up fully and I am ready to handle the day ahead. Then, eat a good breakfast full of protein, carbohydrates, and plenty of water. Then pack a snack for about mid morning like an apple, orange, yogurt or a nutrition bar. This will help you from being a ravenous eater at lunch if eating in a restaurant. For lunch have a green leafy salad with some form of lean meat like chicken or fish or boiled eggs. Then, take a 10-15 minute walk to help keep the metabolism going for the afternoon. Afternoon working is much easier if you lay off the breads, simple sugars and focus on eating protein, complex carbohydrates and fiber rich foods.
After working the rest of the day, break for a medium sized dinner and try to squeeze in a short workout of weights, calisthenics or if you do not have those facilities, just walk again. But, I find a lifting session or PT really gives me the second wind I need to keep working or playing with the family.
I hope these tips will be of use to you as they are common issues seen today. Remember something is better than nothing so at least get out and walk a few times a day.
The Five Phases of Fitness (Psychological)
Below are the five phases we all go through when starting a new fitness program no matter what fitness level we are.
1) Make a decision to get healthy. This takes 3-4 seconds but it takes about 2-3 weeks to make a habit - hang in there at least that long...and BUILD GOOD HABITS. Start eating smarter, moving more, and drinking more water.
Get started TODAY and hang in there!
2) You doubt yourself. It is absolutely natural to have doubts about what you are undertaking. My advice is to start doubting yourself as quickly as possible and get over it. Realize self doubt is part of the process...Even SEAL trainees doubt themselves, but those who become SEALs conquer their doubt.
You were motivated to start this program now all you have to do is stay motivated – even when doubt / lack of time / busy / stressful life creeps into the plan. It is time to realize that this is “medicine” and you need this to get healthy and live to conquer doubt.
IF you are considering getting in shape to serve your country or community (military, police, fire fighter) remember this: One day your fitness will determine whether you survive a life threatening event, or be able to save your buddy or victim. Being fit enough to save yourself in any dangerous situation (natural or man-made) is motivation enough to keep moving – Never Quit!
3) Conquer Doubt - You can do anything you set your mind to. That is what you just told yourself. This is where the mind and body connect. Use the workouts to be a catalyst in all areas of your life: work, relationships, school, etc...I am a firm believer that exercising your body will give you the stamina and energy to exercise your mind, spirit and build better relationships with those around you.
Once you hit phase THREE, you have done it! This is where you see results and that you know your hard work is paying off. Whether it is losing weight / inches, running a faster mile time, or doing pull-ups and push-ups for the first time in your life! You cannot argue with results! Enjoy and congratulations!
4) Associate yourself with fit and healthy people. Now you are fit in mind and body. Your example will inspire others. Be a role model to another heavy person. People will be amazed by your new work ethic and work and play. Eating healthy is now a habit for you too .In fact eating crappy food makes you feel ill slightly.
5) Set and conquer a goal for yourself. Whatever you like - run, swim bike weight lift...Challenge yourself to run a 10k, lift 400 lbs etc.
Erin O’Neil of Reclaim Your Life Program!
The Father Hoog Story
Motivation To Change Your Life –
From Overweight to Healthy
Changing your life and deciding to do something different because you yearn to is something you read about, but I am here to tell you it can happen to you at any time in your life. Most of us all say to ourselves, "One day, I'd like to do that."
One day two men meet for the first time; one, a 52 year old Catholic priest and the other a 28 year old Navy SEAL Lieutenant. The two could never have foreseen the effect they would have on each other’s lives. I personally know first hand because I am Stew Smith, the Navy SEAL lieutenant.
Father Hoog, a priest from St. Mary's in Annapolis, waited at his table at the Naval Academy Restaurant. I was stationed at the Naval Academy and in charge of the remedial physical fitness program at the time, so I was accustomed to talking to people about fitness. But never had I undertaken such a project. Father Hoog's goal was to become a Navy Chaplain after almost 25 years as a civilian Catholic priest. I knew this was not going to be easy to accomplish and I figured I would put as much into his program as Father Hoog did.
Our first visit, was spent getting to know each other and I soon found myself talking about my choice to convert to Catholicism. The first meeting went well as we discovered we both could contribute to each other's lives. We decided that we would meet weekly to exercise and my job was to alter his weekly fitness program to meet the goals specified by the Navy. In turn Father Hoog helped me find faith in the Catholic Church and God. He was always willing to answer my basic questions about Catholicism and faith.
Father Hoog had to lose over eighty pounds, be able to do over 40 pushups, 60 situps and run a mile and a half under 13:00. The first week, we took a benchmark test to see where he should begin. Father Hoog could walk a mile, but not run at all. Pushups on his toes, which was the requirement, were nonexistent and his weak lower back was preventing him from being able to do situps. His high blood pressure was an issue as well and he was on medication for it.
Week one for Father Hoog was a week of walking, stretching, a few knee pushups and crunches. Everyday, I would see Father Hoog walking around the Naval Academy Campus. It was good to see he was determined to start, but would he keep up the vigor? We also realized that he had to watch the sweets, but decided not to start a rigorous diet the same week as an exercise routine. Exercise to a sedentary person is stressful enough, I did not want to add to the stress, so we decided to wait a month or so before we added a strict diet program. We tripled his water intake, for if there is such thing as a magic solution to losing weight it is WATER. He was drinking nearly a gallon a day and barely able to make it through an entire mass without rushing to the rest room. But the water helped flush his system, enabled the body to burn fat as an energy source more efficiently, and kept his body cool during exercise.
Within a few weeks, father Hoog showed no signs of weight loss and was getting frustrated. He was building muscle in areas that were inactive before, but he was losing fat at the same time. Father Hoog did not notice the change in body composition by the scale, but he did notice by the tape measure and the tighter notch on his belt. This was pleasing to both of us, but we still had 75 pounds to go.
Two months into the fitness program, we decided to start monitoring food intake. I made him write down everything he put into his mouth. This proved to be the area where he needed the most help and the documentation of every piece of candy in between meals helped him realize that. Soon he had given up M&Ms, cookies and other sugary snacks for apples, oranges and other fruits. The water consumption helped out in this area as well, for most people confuse hunger with dehydration. A quart of water during the late morning and afternoon helped curb his appetite for lunch and afternoon snacking. It all made sense to him as I mentioned these tips, but changing dietary habits that are 50 years old is as challenging as beginning an exercise program. But Father Hoog was well on his way physically, so I started to have as much faith as he had determination. This was the month that his doctor reduced the high blood pressure medicine as well. So we were making progress. "You do not get out of shape over night, you can't expect to get back into shape overnight either." I told him. So with that, he shifted into long term mode, which took off the stress on weigh in days.
At the sixth month, we had seen much progress. Father Hoog was now running with me for a few miles, then walking a bit in between. Father Hoog started running by just completing 50 yards at a time then walking 50 yards to catch his breath. We repeated this several time during the run / walk. This workout seemed to help rejuvenate the metabolism and melted nearly fifty pounds of Father Hoog away by Spring. It is not easy losing fifty pounds during the winter months, most people in the Northeast gain weight since it is colder outside and fewer activities available. But Father Hoog was now weighing just 230 pounds, could run the mile and a half in the prescribed time and pass the pushup and situps test. Our calisthenics program had paid off. Hundreds of repetitions of pushups, crunches, squats and even pullups and dips, helped Father Hoog add the strength he needed to pass the Navy Physical Fitness Standards for a fifty year old man. Now it was a battle with just thirty pounds. And of course, Father Hoog's own battle not to just pass the standards with the minimums, but he wanted to ace the standards and receive the highest score possible for his age group. This appealed to the Navy SEAL in me naturally, I always disregarded the minimum scores and only saw the maximums as goals.
I was amazed! He was still determined to keep on pressing. Accomplishing the physical fitness testing goals were a big relief for us both, but we had no idea how hard the next thirty pounds would be.
It was about Easter time now, eight months into Father Hoog's mission of becoming a Navy Chaplain and my mission of becoming Catholic. All along, Father Hoog helped straighten out the Catholics churches views on many controversial topics as well as explain the basics. I was able to do my first Confession with Father Hoog during the Easter week services and I soon was Catholic. My wife and I took the RCIA classes together, but she was born Catholic. It was good for both of us, especially since I surprised her one day almost a year earlier with the announcement I wanted to become Catholic.
The ninth month was depressing. It was the third month in a row on little or no weight loss. Father Hoog only lost five pounds in three months. With twenty five pounds to go, we had to change something to stimulate more weight loss. Father Hoog was stuck on a plateau, so I pushed him off with a course of weight training, more running, swimming and biking. This was the boost Father Hoog needed. Not only did these add challenges to his physical fitness program, it changed to tone of the workouts as well. The workouts were not easier, just different.
The change in pace seemed to work. After another two months, we were back on the road to losing weight steadily. Only fifteen more pounds to go. Now Father Hoog's running had skyrocketed to as many as ten miles nonstop. He could do ten pullups, over 60 pushups and 75 situps. Father Hoog well surpassed the maximum scores for his age group. He was now chasing the age group of Navy men ten years younger than him.
Then the day came! The day we stepped on the scales and he had lost all the weight he needed to lose. The scales tipped at a "lean, mean, preaching machine" of 200 pounds. We jumped, we hugged, we cried and thanked God. It was a moment I will never forget, in fact it has changed my life in many ways.
Two months later, the Navy came to St. Mary's in Annapolis. The church held a ceremony for Father Hoog and I was the Naval Officer who got to swear Father Hoog into the Naval Chaplain Corp. This was an especially happy month for me. My wife gave birth to a beautiful baby girl, Mary Elizabeth. Father Hoog was one of the first guests we had that day and Mary received her first blessing. Once again, Father Hoog impressed upon me that faith and love were as much a part of his life as hard nose determination. The Navy needed a man like Father Hoog and now has him.
I was addicted - addicted to that feeling of helping people reach their personal goals. I am now out of the Navy and started a fitness consultant business as well as freelance writing. I now write fitness books for a living - all using the same principles that I used with Father Hoog. In fact, one of my first books was dedicated to Father Hoog - Maximum Fitness. It features a 52 week workout program, nutritional chapter as well as hundreds of pictures to show beginners how to do the exercises properly. I also write a weekly fitness column for Military.com and have my own website - http://www.StewSmith.com, which is dedicated to helping people reach their fitness goals.
Want a new beginning? Try THIS Workout!!
See Link to All exercises / Stretches: Pictures with video links
Also for static stretches - Static Stretches
Fitness and Health / Nutrition Tips
When to eat and what to eat are constant questions that affect your fitness and health goals as well as your weight loss desires. I was recently asked a question by email that asked, “What should I eat/drink before, during, and after my workout? I am 40 years old and my goal is to look better and be healthier. I need to lose weight in other words.” The answer will vary depending on your goal, but understanding After, Before, During (ABD’s) of Workout Nutrition will better help all groups (performance athletes, weight losers, general health clients) reach their personal goals. I saw the” ABD’s of Nutrition” at a recent Mid-Atlantic NSCA Regional conference given by Paul Moore, MS, RD, CSCS of Fitness4 Pros and thought it was a brilliant way to discuss nutrition throughout the training cycle.
This understanding of what foods / drinks work best for fat loss and health gains requires a constant search for the individual. Here are some suggestions that will help you figure out WHAT to eat, WHEN to eat, as it all depends on your individual likes / dislikes and goals.
For the Health / Fitness /Body Fat Reduction Goal: If you are trying to drop some unwanted pounds and get healthy, proper nutrition and a well arranged workout plan are vital to you achieving that goal. You have to experiment with the types of exercise that will create a good caloric burn as well as find sources of lower calorie foods that work best for your energy level. Keep track of how you feel during workouts whether they are higher intensity resistance training or lower intensity cardio as these will typically measure if you are eating enough quality foods. If you have significant weight (40+ lbs) to lose, Try some non-impact cardio options like biking, elliptical gliders, swimming, aqua-jogging, rowing etc. See some workout ideas at related article: Non Impact Options – www.stewsmith.com/linkpages/swimmingoptions.htm
THE FAT BURNING WORKOUT: If your goal is to burn fat, your workout should get you into a fat burning zone by the time you are finished exercising for the day. The arrangement of your workout should be calisthenics or weights first followed by steady, aerobic cardio of your choice. Basically, go hard the first half of your workout and burn your blood sugar (anaerobic activity burns glycogen) as your prime energy source first. This can take about 15-20 minutes of intense workout depending on the amount of food you have eaten before the workout of the day. Once you are feeling burned out from that section of anaerobic activity, it is now time to go aerobic and get into fat burning mode. BEST FAT BURNING TIME – immediately after waking before having any food.
AFTER WORKOUT: Here is where you can stay in fat burning mode a little longer. If you delay eating carbs immediately after your workout for another 30-60 minutes you will be fine and actually still be using fat as your primary energy source. Throughout the next several hours of the day your metabolism will be higher thus burning more calories than having NOT exercised that morning. After a while, you will need to eat good carbohydrates (fruits / veges) and a protein serving to recover from the workout. Limit the carbs in a day and try to eliminate sugar. Find what carbohydrates and proteins work best for you and your energy requirements for the day (work, home, kids, etc). Supplements tend to come into play during the post workout nutrition game. I am not personally into supplementing daily other than some omega 3 and 6 capsules and some multi-vitamins rich in all the B vitamins especially. For a quick fix and in replacement of food in a pinch, I will take some whey protein powder in milk. You still need to prepare for the next workout session by eating something even though you are trying to lose weight.
BEFORE WORKOUT: If you are working out to lose weight and get healthier, depending on your workout intensity, you may not need to have a pre-workout meal. If your goal is to get into fat burning mode, the fewer carbs you eat prior to workout will decrease the amount of time and effort required to get into that fat burning / low glycogen mode). If you like to work out immediately after you wake up, you are at your lowest in blood sugar for the day. Now is the time to take a short burst of intense exercise then follow it with what I call conversational pace cardio. If you can talk and be a little winded you are in prime fat burning zone.
DURING WORKOUT: Unless you are working out for extended periods of time to get used to 8-10 hours of training at Special Operations School, food intake during normal hour long (or shorter) workouts is not needed. Just drink water to stay hydrated and if you are sweating profusely in the humid, summer heat. If sweating profusely, you should follow with a serving or two of electrolytes to replace what you lose while sweating.
Great ideas for protein, carbs, and fats are:
Carbohydrate Options: Multi grain breads and pastas, brown rice, cereals, good carbs like vegetables (romaine lettuce, broccoli, asparagus, carrots), and fruits, (tomatoes, strawberries, apples, berries, oranges, grapes, and bananas) make great carbohydrates for energy. Stay away from white breads, pastas, rice and any flour baked products. Sugar is your killer – eliminate sugar drinks / replace with water and unsweetened drinks if you can or seriously limit them.
Protein Options: Meats, fish, chicken, eggs, nuts, almonds, beans, milk, milk shakes with additional whey protein powder (optional), peanut butter. I personally eat boiled eggs and salads in between meals during snack time, or have a few servings with a main course of meat or fish for a good balance of plant and animal protein.
Fat Options: Fish, nuts, olive oils, omega 3 fortified products (milk, margarine, peanut butter). Typically, I get most of these fats from nuts and fish, but I also supplement the omega 3 fatty acids most important to longevity / healthy recovery.
The ABD’s of HYDRATION: Any group who works out needs to hydrate during workouts to stay cool and avoid over-heating / dehydration especially during excessively sweaty workouts, but you also need to add electrolytes (sodium potassium, magnesium, calcium as well.) Foods rich in many of these elements are essential to your recovery from significant water / electrolyte loss. Personally, if I can wring out my shirt after a workout, I will add more of these “salts” into my post exercise diet. Sure you can add sports drinks but stay away from the extra sugar / electrolytes if you are not sweating. Sports drinks with sodium, potassium, carbohydrates (sugar) are a safe bet for hydration during hard sweaty exercise. BUT if you are not sweating profusely, there is little need for these sports drinks during exercise unless you are in a desert environment where you do not sweat as it evaporates immediately. Bananas and water are also sufficient in most cases. Here are some ideas for hydration:
- After Workouts - One of my favorite post exercise snacks is a can of chicken noodle soup (Campbells Noodle O’s) as it is loaded with potassium, sodium, carbs, protein as well. In fact it has about 3-4 times the potassium of a banana and about 5-6 times the potassium of Gatorade. If you are not sweating much nor in arid environment, water will be enough to hydrate you.
- Before workouts, do not drink too much if you are doing significant running as the bouncing will potentially cause cramping.
- During workouts, sip water or carbohydrate / electrolyte mix every 10-15 minutes to maintain high intensity performance training.
- A ballpark equation for daily consumption of liquids for highly active person is:
50-75% body weight in lbs = oz per day of H2O
Finding the right mix of carbohydrates, protein, fats, electrolytes and water all depend on your age, sex, weight, activity level, and goals. Every day you have a killer good workout / test scores and feel great afterwards, make a note of everything you did that day. Very often it is the formula that works best for you and your fitness performance goals.
Resistance Training Then Cardio = Burn More Fat
If you are like a majority of the people who exercise regularly, often the question of what do you do first - Cardio workouts (Running, swimming, biking, cardio machines at the gym) or Resistance training workouts (lift weights or PT) is discussed.
This section will further discuss that question on a beginner level – Basic fitness and fat reduction / weight loss. What combination is best for the following common exercise goals:
- Fat Metabolism
- Overall Health
Fat Metabolism - For optimal burning of stored fat, you need to take into consideration nutrition and understand how the body uses the foods we eat for energy. In basic terms, to burn fat at optimal levels, your body needs to be primed with water (not dehydrated), and used up most of it glycogen stores (blood sugar energy - AKA Carbs). So, lifting weights or doing high reps PT workouts is ideal for burning up the glycogen stores as resistance training is metabolizing your sugar stores.
After about 20-30 minutes of resistance training, you should be ready to burn fat at a higher rate during your cardio workout providing you keep the heart rate in fat burning zone (use Karvonen Formula or just keep your runs at just able to converse with minor discomfort). You have to also consider what you ate prior to exercise. Did you eat a lot of carbs? If so, it may take longer to get into fat burning mode, but you will have plenty of energy to lift weights!
Exercise first thing in the morning before breakfast is a quick way to get through your glycogen stores and to fat burning zone. However, if you push too hard with your workout, you can get dizzy and nauseated. If this happens either slow down, walk a few minutes and if you need to drink a juice drink to get your blood sugar back up.
Overall Health - An overall health goal will consist of fat reduction, lean muscle mass gains, and cardio vascular function. So, you need to do both aerobic activity like walking or running and anaerobic activity like weight lifting and calisthenics. For optimal health results, you should mimic fat reduction method of resistance first / cardio second. Many studies have shown that increased cardio function, fat loss, and lean muscle gains can be accomplished by lifting first then cardio options. You can see much of these health improvements by doing cardio or resistance ONLY, but to OPTIMIZE your health performance and improve / prevent illnesses such as diabetes, hypertension, hyperlipidemia, and other illnesses, mix the lifting / PT and cardio together.. PS - if you smoke, you should stop. Smoking does not help at all with overall health gains. I know I did not need to tell you that.
Exercise and Healthy Eating the First Priority
The aim of an exercise program is to lose fat without losing muscle and without reducing metabolic rate. The exercise needs to be customized to fitness level and to specific goal of fat loss.
Together aerobic exercise and resistance training are the ideal combination of exercise to achieve fat loss and it should be part of your lifestyle.
The Program
The 90 Day Chart is the daily minimal amount of recommended exercise you need to do in this workout plan. The next page after the chart is the supplemental program – this is a voluntary addition to your day. The additional exercise is to help assist with fat burning and abdominal toning IF you feel like you want to continue working after you completed the “square” for the day in the 90 Day workout chart.
FREE: If you like to run - see supplemental running plans: beginner plan - see www.stewsmith.com//linkpages/beginrunningplan.htm
In the 90 Day Chart workout below, you will see Workouts for 90 straight days. The goal is to do something EVERYDAY, as you will see there are “easy” days in the mix to help you recover. Build the habit of daily movement! Some do the workouts 5 days a week – resting 2 days. That is fine too and it extends your 90 day plan into an 18 week plan.
Repeat 5-10 times - Basically, repeat the events under the above phrase until you reach another line / space. Exercises like Bike 20:00 or Ab Routine, full body stretch, or shoulder workout ARE NOT to be repeated several times – JUST ONCE.
Walk / run / bike - 15:00 - This is your cardio exercise choice. Some people prefer to swim, row, bike over walking or running. It is up to you. If you wish you can even pick more than one option to do for that day and mix in a walk with a bike or a swim even. You can also pick on option for the beginning of the workout and a second option for the end of the workout as you advance in fitness levels. Push yourself! Another great way to lose weight is to do a walk 5-10 minute AFTER every meal.
Ideas for Walk / Run / Bike Cardio options:
Bike or elliptical pyramid - Increase resistance each minute for every minute until the machine becomes too hard to move. Then repeat in reverse order for remaining time.
Walk Fast – Do your best to walk as fast as you can pushing your comfort level during workouts. After meal walks can be slower and more conversational – meaning you can still talk and walk at the same time.
Walk / Jog Combo – Walk a little / jog a little if you want a little more out of your walking workouts. Start off small with 50yd walk / 50yd runs or pick a distance like driveway to driveway or pole to pole in your neighborhood.
Full Body Stretch – Do all the stretches in the book after a brisk warmup walk, bike, jog, etc…
Shoulder Workout – When you see this, only do each of the 6 exercises in a non-stop circuit once. No need to repeat this, unless you repeat with NO weight.
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Day 1 - |
Day 2 Repeat 5 times Pushups-10/Crunches10 Shoulder workout x 1 Fullbody stretch |
Day 3 - Fullbody stretch |
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Day 4 Repeat 5 times MJDB# 2: 10 Shoulder workout Fullbody stretch |
Day 5 Fullbody stretch |
Day 6 Repeat 5 times Walk / run / bike - 4:00 squats - 20 Fullbody stretch |
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Day 7 Shoulder workout Fullbody stretch |
Day 8 Repeat 5 times Jumping jacks - 10 Pushups - 10 ( no rest) Fullbody stretch |
Day 9 Repeat 3 times Walk or bike 5:00 squats - 20 lunges - 10/leg Fullbody stretch |
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Day 10 Fullbody stretch |
Day 11 crunches or plank 1 min Fullbody stretch |
Day 12 -Repeat 5 times Jumping jacks - 10 Pushups - 10 Fullbody stretch |
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Day 13 Walk /run/ bike - 20:00 crunches -50 Fullbody stretch |
Day 14 -Repeat 5 times jumping jacks - 10 Pushups - 10 Fullbody stretch |
Day 15 - crunches or plank 1 min Fullbody stretch |
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Day 16 Repeat 5 times MJDB#1 – 10-15 squats - 20 / lunges - 10 Fullbody stretch |
Day 17 Crunches & Plank 1 min Fullbody stretch |
Day 18 Repeat 5 times Pushups - 10 Squats - 20 Fullbody stretch |
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Day 19 crunches & plank 1 min Fullbody stretch |
Day 20 Repeat 5 times Pushups–10/Squats 20/ crunches 20 Fullbody stretch |
Day 21 Shoulder workout Fullbody stretch |
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Day 22 Repeat 8 times jumping jacks - 10 pushups - 10 Fullbody stretch |
Day 23 Plank pose – 3 min total Fullbody stretch |
Day 24 Repeat 5 times Pushups - 10-15 Squats-20/Crunches-20 Fullbody stretch |
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Day 25 walk / run / bike - 20:00 plank pose – 3min total Fullbody stretch |
Day 26 Repeat 5 times Walk / Run / Bike 5:00 squats - 20 / lunges 10 Fullbody stretch |
Day 27 MJDB#1 – 10-15 Crunches & plank 1 min Fullbody stretch |
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Day 28 Walk / run / bike- 20:00 Crunches & plank 1 min Fullbody stretch |
Day 29 Repeat 8 times Jumping Jacks - 10 Pushups - 10 Fullbody stretch |
Day 30 crunches &plank 1 min Fullbody stretch |
Add Light Full Body Stretch to every day weeks 31-90
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Day 31 Repeat 4 times MJDB# 1- 10 Fullbody stretch |
Day 32 Shoulder workout |
Day 33 Repeat 5 times walk / run / bike - 4:00 squats - 20 lunges - 10 / leg |
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Day 34 Walk /run/ bike - 15:00 crunches & plank 1 min Shoulder workout |
Day 35 Repeat 10times jumping jacks - 10 pushups 5-10 crunches - 20 |
Day 36 Walk/ run/ bike - 20:00 crunches & plank 1:30 Walk/ run/ bike - 10:00 |
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Day 37 Repeat 5 times MJDB#2 – 10-15 Walk/ run/ bike - 10:00 |
Day 38 Walk/ run / bike - 20:00 crunches & plank 1:30 Walk/ run/ bike - 10:00 |
Day 39 Repeat 5 times Squats - 20 lunges - 10 / leg Fullbody stretch |
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Day 40 Walk/ run/ bike - 25:00 crunches & plank 1:30 Walk/ run/ bike - 10:00 |
Day 41 Repeat 5 times MJDB# 2 / pushups- 10 Crunches – 25 |
Day 42 Walk run/ bike - 25:00 Shoulder workout Walk run/ bike - 10:00 |
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Day 43 Repeat 10times jumping jacks - 10 squats - 20 crunches - 20 |
Day 44 Walk / run / bike - 15:00 Shoulder workout |
Day 45 Repeat10times jumping jacks - 10 pushups - 10 crunches / plank 30 secs |
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Day 46 Repeat 5-10 times Jumping jacks /pushups 10 / squats – 10 / lunges 5 Walk / run or bike - 20:00 Ab routine |
Day 47 Repeat 5 times MJDB#1 – 15 Walk / run or bike - 20:00 |
Day 48 Walk / run or bike - 20:00 Pushups – max reps x 5 Squats – max reps 1 min Walk / run or bike - 10:00 |
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Day 49 Repeat 5-10times MJDB#2 - 10 Ab routine Walk / run or bike - 20:00 |
Day 50 (weigh in) Walk / run or bike - 20:00 Lightweight shoulders Walk / run or bike - 10:00 |
Day 51 Repeat 3 times bike 5:00 / squats - 20 lunges - 10/leg Ab routine |
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Day 52 Repeat 5 times Walk / run or bike - 5:00 Pushups 15 / MJDB#1-10 Ab routine |
Day 53 Walk / run or bike - 30:00 Lightweight shoulders Walk / run or bike - 10:00 |
Day 54 Repeat 5 times Jumping jacks - 10 Squats 10-15 / lunges 5 Pushups - 10/ MJDB# 2 -5 |
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Day 55 (weigh in ) walk / run or bike - 20:00 Ab routine Walk / run or bike - 10:00 |
Day 56 crunch & plank pose 2 min MJDB#2 – 15-20 Walk / run or bike - 20:00 |
Day 57 Repeat 5 times Jumping jacks - 10 Pushups – 10 / squats 10 Walk / run or bike - 30:00 |
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Day 58 Walk / run or bike - 20:00 Lightweight shoulders Ab routine |
Day 59 Repeat 10 times jumping jacks - 10 Pushups - 10 Walk / run or bike - 20:00 |
Day 60 (weigh in) Walk / run or bike - 20:00 Squats 50 total during cardio / Ab routine |
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Day 61 Repeat 5 times Bicep curls / tricep ext - 10 squats - 20 / lunges - 10 Ab routine / Cardio 20min |
Day 62 Walk / run or bike - 30:00 Squats – done 75 total during cardio |
Day 63 Repeat 5-10 time Pushups – 10 Squats – 20 Lightweight shoulders Ab routine/ |
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Day 64 walk / run or bike - 20:00 crunches – 200 & 3 min of plank pose combo |
Day 65 Repeat 5 times Pushups – 10-20 Squats - 20 / plank – 1min Walk / run or bike - 15:00 |
Day 66 Walk / run or bike - 20:00 Lightweight shoulders Ab routine / Cardio 10:00 |
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Day 67 Repeat 8 times jumping jacks - 10 pushups – 10 / Squats 10 Ab routine / Cardio 20min |
Day 68 Lightweight shoulders Ab routine Walk / run or bike - 20:00 |
Day 69 Repeat 5 times Pushups - 10-15 Squats - 20/Crunches - 20 Walk / run or bike - 15:00 |
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Day 70 (weigh in) walk / run or bike - 25:00 Ab routine walk / run or bike - 20:00 |
Day 71 Repeat 5 times Walk / run or bike 5:00 squats - 30 /lunges- 10/leg stretch |
Day 72 Repeat 5 times MJDB#1 - 20 Crunches - 20 Walk / run or bike - 20:00 |
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Day 73 Repeat 10 times Jumping Jacks - 10 Pushups - 10 Ab routine walk / run or bike - 20:00 |
Day 74 (weigh in ) Walk / run or bike - 30:00 Squats 75 during walk Lightweight shoulders Walk / run or bike - 20:00 |
Day 75 Repeat 4 times Biceps / military press - 10 Tricep ext - 10 / pushups 10 / plank pose 1 min |
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Day 76 Walk / run or bike - 25:00 Lightweight shoulders Walk / run or bike - 20:00 |
Day 77 Repeat 5 times walk / run or bike - 5:00 squats – 20 lunges - 10/leg Ab routine |
Day 78 Walk / run or bike - 30:00 Crunches & Plank 2 min Cardio of choice 20 min |
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Day 79 Repeat 10 times jumping jacks - 10 pushups 5-10 crunches-20 Ab routine |
Day 80 Lightweight shoulders Walk / run or bike - 30:00
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Day 81 Repeat 5 times MJDB# 2 – 10-15 Crunches or plank 1 min |
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Day 82 Walk / run or bike - 30:00 Lightweight shoulders Ab routine |
Day 83 Repeat 5 times Run, bike, fast 5 min Cardio cooldown – 20:00
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Day 84 (weigh in ) Walk / run or bike - 40:00 Ab routine/Fullbody str. |
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Day 85 Repeat 5 times military press - 10 Tricep ext -10/pushups-10 Ab routine Walk / run or bike - 20:00 |
Day 86 Walk / run or bike - 20:00 Lightweight shoulders Walk / run or bike - 20:00
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Day 87 Walk / run or bike - 40:00 Every 10 minutes do: Ab routine / stretch |
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Day 88 Repeat 4 times Biceps / military press - 10 Tricep ext - 10 / pushups 10 / plank pose 1 min |
Day 89 Walk / run or bike - 40:00 Stretch only |
Day 90 (weigh in) jumping jacks - 10 pushups –10 crunches -20 Walk / run or bike - 20:00 |
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Supplemental Training – Add only if you have the ability / time |
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Supplemental Circuit (any day) Circuit workout (rest with 25 crunches in between each workout set) #1 Crunches - 25 #2 lunges – 5-15/leg #3 Pushups – 10-20 #4 Military press – 15 #5 Bicep curl – 15 #6 Tricep ext - 15 #7 Squats - 25
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Supplemental for Days 1-45
walk /bike – 20-30:00
Shoulder workout Reg crunch – 20 Rev crunch – 20 Double crunch 20 Left crunch – 20 Right crunch – 20 Side crunches – 10 each side (love handles) Lowerback Plank pose 1 min swimmers – ::30 rev pushups 10-20 birds – 20 |
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As you Advance, Add more reps to your supplemental programming |
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Days 45 - 60
walk /bike – 20-30:00 Shoulder workout Reg crunch – 30 Rev crunch – 30 Double crunch 30 Left crunch – 30 Right crunch – 30 Side crunches – 30 each side (love handles Lowerback Plank pose 1 min swimmers – ::30 rev pushups 20 birds – 20 |
Day 60-90
walk /bike – 20-30:00 Shoulder workout Reg crunch – 40 Rev crunch – 40 Double crunch 40 Left crunch – 40 Right crunch – 40 Lowerback Plank pose 2 min swimmers – ::30 rev pushups 20-30 birds – 20-30 |
Appendix – Diet Plan / Injury Prevention
For this diet, the goal will be 5-6 meals a day, spaced out every three hours. The stomach takes about three hours to empty, so try to keep it full but never stuffed. The small meals are just enough to keep you satisfied until your next meal. Remember, when you skip meals your metabolism slows down and you will not burn calories as well. Eating and exercise actually boost your metabolism. The base of the diet will be high protein, enough complex carbohydrates for the workouts, and low fat. If you have your exercise routine all figured out – great. If not, one of the eBooks from the Military.com Fitness Store, you will now have the tools to really get lean this summer. Here are the diet recommendations:
6:00 AM Meal 1 (this meal can have more fat because you have all day to burn it off)
5 egg white omelet, you can throw one whole egg in for flavor (Use a little cheese and pepper for taste) if you want add some ground turkey breast, or vegetables)
2 slices of wheat toast or small multi grain bagel (I put low fat peanut butter and sugar free jelly)
(The more grains in your bread the better – Nine Grain bread is a great toast in this case)
Avoid all white breads, pasta, flour etc…
Work out! – DO cardio in the AM.
9AM Meal 2 Post workout (eat carbs now after the workout - it helps with insulin transport and recovery)
Skim milk with banana or Oatmeal with raisins in it. (You could even go with small portions of both if you want.
NO Fat Yogurt
(Still have a piece of fruit if you have oatmeal.)
12:00 Noon Meal 3
Ground Turkey Breast with a little cheese (NO MAYO – Mustard, A1 sauce, low fast salad dressing) in a Whole wheat wrap. I often have 2 of these! (If you like peppers or vegetables like that you can throw them in since they add no fat)
Baked Lays chips regular
Broccoli (light butter you can use the spray if you truly want to avoid all fat)
Piece of fruit
3:00PM Meal 4
1 can of Tuna fish or egg whites here again with a multi-grain, whole-wheat bagel / bread.
However; since most people are at work and have to have food that is easy, settle for another wrap, yogurt, and cold carrots.
5:00 workout - Lift or calisthenics in the early evening.
Post workout Meal #5
I recommend a protein shake or bar right after workout like a myoplex or slim fast meal replacement bar just be sure the one you get is low in fat. If you don’t want to drink supplement drinks, have a can of tuna with little to no mayo, or a piece of chicken on top of a salad and a few wheat crackers and pickles mixed in.
Dinner! Again you can have GOOD carbs here to give you energy back, but avoid fat since you are about to lay down and go to bed in the next few hours. The last thing you want is fat before you go to bed because then it is simply going to be stored.
Try the Barilla Multigrain pasta. It is THE pasta to eat since it has 10 grams of protein in a serving and almost no fat. I would have this with turkey breast in it, or lean steak, fish, or chicken breast with a sauce of your choice, just avoid fat sauces. This way post workout you are getting good carbs and protein. Use wheat bread and just use garlic on it so you have healthy garlic bread.
Now your day is done – good eating mixed with 1-2 workouts. The workouts can be as simple as walking 20-30 minutes or as tough as triathlon training. It is up to you and your fitness level and goals. The diet is great for any person trying to lose body fat.
Do not forget to drink WATER! See The Importance of Water article for more details. Water is the key. Drink it before you eat - it fills you up. Remember it takes the human body about 15-20 minutes to realize it is full so give yourself time with small portions and you will be full. Know that you just will not feel that way right away. I always tell myself to eat when the clock says to eat not when my body says to eat. This way I am never full and I am never hungry. This is a rough idea of how I eat listed below are some other meals I would try:
Salad-chicken- no fat dressing
Chicken and broccoli
Multi-grain Pasta-turkey sausage-peppers (red yellow & orange) fat free Italian dressing (a cold dish)
Turkey breast burger on wheat bread
Egg whites are always a good meal!
Subway roasted chicken breast avoid mayo use the honey mustard or nothing
Tuna
Good Snacks: Fruits no fat yogurt vegetables.
Just check food labels and keep the fat down. I would say below 50 grams or so. The goal is eat fruits and vegetables, multi-grain pasta and breads with chicken, lean meats, fish and avoid processed foods as much as you can.
Like most people, I eat the same things a lot over and over and over! It is boring but you get use to it like anything. Just get out of the bad habits of junk food, fast food, and sugary sweets and you will like the results. If you are diabetic or have other medical issues, contact a doctor or registered dietician before changing your eating habits.
The Following Diet Plan is a food option chart. It is not the answer to everyone’s diet needs, but it has become a good generic program that has been successful with many losing 20-30 lbs during the 90 day program of this workout.
For more options see: http://site.stewsmithptclub.com/leandown.pdf
Injury Prevention
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 off “where you left off” and actually over-train. Basically, you are running too far, too soon. It takes time to build up to a rigorous amount of running (4-6 miles day – 4-5 times a week), even if you used to run this far in the Fall of last year.
There is a link I refer many people to who complain of leg injuries. I have had many of these injuries, BUT since I am not a doctor, I like for people to be better informed through the information prepared by www.drpribut.com. Dr. Steven Pribut is a doctor who enjoys running and has a site designed to help describe, prevent, and self-treat the most common running injuries. See the ailments below at Dr. Pribut’s website for more information about running and injury prevention. The types of injures most common to new runners and I receive questions on are the following:
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Shin Spints Heel Injuries – Plantar Fasciitis ITB Syndrome Runner’s Knee Achilles Tendonitis |
If you are an avid runner, chances are you have experienced at least one of these injuries. In fact, according to Runner’s World, over 50% of all runners get injured every year.
Now, in the spring, after a winter layoff, OR if you are wishing to start running for the first time, I would recommend the following “step up program”.
- Stretch using the stretches in this book for a week first to loosen up stiff joints and connective tissue.
- Choose non-impact aerobic activity like biking, elliptical gliding, rowing or swimming to do when injuries are first felt. It is never a bad idea to cross-train in any of these activities every other day in place a running.
- Warm up properly and then stretch. Run nice and easy for about 5-10 minutes then stretch once you are warm and the muscles and joints a more pliable. Never stretch “cold”. See stretches listed on the free Six Week Running Program page at www.stewsmith.com
- Replace running shoes often. A good rule of thumb is 4-5 months or 400 miles of running. UK Gear PT1000 are good for 1000 miles.
- Learn Myofascial Release – see stewsmith.com/linkpages/MFR.htm - get a foam roller and use it daily to prevent / heal injuries.
I hope these links can help you prevent some of the common injuries, however, it is always recommended to see a doctor if you are in pain. Two of the running rules I use is: “If it hurts to run – stop running” and “If it hurts to walk – DO NOT run and go to a doctor.”
Closing Remarks
Open Invitation - FREE Workouts!
We do local training for FREE in the Annapolis / Severna Park MD area year round. Our weekly schedule can be found at the Heroes of Tomorrow page. Check in with us prior to attending and fill out the questionnaire on the page above.
If you find this book helpful, let others know. You can also purchase multiple copies at a reduced price from our printer service if you have a large group of people who would benefit from this information. For any info on bulk purchases contact us at the email listed below for price savings per multi-book purchase.
ONLINE COACHING
Also if you need personal training help, check out the StewSmithFitness.com website where you can train with me through the Online Coaching program.
GOOD LUCK
Thanks for choosing a profession of serving your country. It is an honorable profession that requires commitment to stay fit and healthy so you can best perform your duties, to stay alive, and keep others alive.
Good luck with the program and remember to consult your physician first before starting any program if you have not exercised in several months or years. If you need help with any fitness related questions please feel free to email me.
Contact us at stew@stewsmith.com if you need to ask questions about training, this specific workout, or you would like to attend our local workouts, make bulk purchases, or considering online coaching.
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