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If you’re going workout like a Navy SEAL, you have to be in shape first. Just getting a chance to become a SEAL is pretty tough. You need to be at peak performance to pass the entrance requirements. The official list of requirements includes: 500 yards of swimming the sidestroke/breaststroke within 12 minutes 30 seconds, a 10-minute rest, 50 push-ups in 2 minutes then a 2-minute rest, 50 sit-ups in 2 minutes then a 2-minute rest, 10 pull-ups and finally a mile and a half run in 10 minutes. Those are the bare minimum requirements, but faster times and more repetitions are required to be truly competitive for the few openings for the training.

The training to get accepted is grueling.

The training for the Navy SEALS requires both physical and mental toughness. They are required to go beyond the point where most people would quit because of pain. Their life or the life of their fellow SEALs may depend on it. Their workouts use not only body weight, but also their rucksack, which is carried on their back while they do bodyweight exercises and run. That extra weight make pull-ups, push-ups and other calisthenics more difficult.

What is the 26-week training program to prepare for the test for the SEAL Program?

There is training to help the Seal hopefuls prepare for the Entrance Exam. It requires a variety of different types of training. Each week a moderate long distance run and swim are required, plus a continuous high intensity run and swim. Interval workouts are used in both swimming and running, as well. Every week, 4-5 calisthenic and core exercise routines are completed, 4-6 strength training sessions, a daily flexibility training session and injury prevention exercises. It’s a grueling schedule, just to train for the entrance exam.

Not everyone wants to be or can be a Navy SEAL.

You don’t have to want to serve as a SEAL to benefit from the type of training they do. It’s hard and made to build mental toughness, pushing beyond exhaustion and pain. Each person has his or her own level of fitness and mental block that prevents them from achieving their best. Modifying the SEAL’s fitness program to match your level of fitness and pushing harder to achieve more each time should be your goal if you want to workout like a Navy SEAL.

Every Navy SEAL’s training includes push-ups, pull-ups, distance swimming, distance running, sit-ups and hiking or running trails carrying a heavy weight in a backpack.

While the candidates for SEAL training workout several times a day, every day of the week, that’s not necessarily recommended for everyone. Taking a day off of intense workouts and doing active recovery, like walking, may be best for you.

Always consult your health care professional before beginning a program of exercise, particularly one as rigorous as the SEAL training. Always track your workouts to ensure you’re reaching your goals.

At VIP Fitness Center, we may not make you workout like a Navy Seal, but you’ll get a workout that’s designed for your needs and tough enough to get results. We also help you learn how to eat healthier, since good nutrition is mandatory for good results.

At VIP 1 to1 Fitness in Fort Lee, New Jersey, we create personalized programs and follow your progress, helping you every step of the way. However, people often ask generalized questions, and one of the most common is “If you could only recommend one exercise that would provide the most benefit for the whole body, what would it be?” The answer is easy, I’d suggest burpees. The exercise was originally created by Dr. Royal H. Burpee, as a test for total body fitness of inactive individuals.

What is a burpee?

Dr. Burpee’s original burpee was easier than it is today. It consisted of five steps. Step 1. Squat down and put both hands on the floor in front of you. Step 2. Push your feet backward to plank position. Step 3. Bring your feet back to starting position. Step 4. Stand up again. Step 5. Repeat. Today burpees have changed a bit and become more difficult. It’s now seven steps and a lot tougher. Step 1. Squat. Step 2. Do a plank. Step 3. Do a push-up. Step 4. Jump your feet back. Step 5. Squat. Step 6. Jump. Step 7. Repeat.

Burpees use all large muscle groups.

One thing that makes burpees so effective is that it uses all major muscle groups. It’s extremely helpful if you’re trying to get into shape and if you speed up a succession of burpees, helpful in getting your fitter and keeping you fit. They’re not easy, but you can do them anywhere and since they work so many muscle groups, can be the basis for your workout when you’re short on time. You’ll work your core muscles, glutes, quads, shoulders, calves, chest and triceps. It also provides a good cardio workout.

If you’re out of shape, start slowly.

You can revert to the original burpee if you’re completely out of shape. It’s better to error on the side of safety. Once you’ve conquered those, add the other steps of the modern version. The military first used burpees to see if recruits were in shape. Later they modified it to the more difficult version during WWII as part of the training regimen. Most trainers use the more difficult military version.

• Burpees also provide flexibility and balance training, besides building strength and endurance. The squatting and thrusting movements help improve flexibility and balance.
• Burpees can help lower blood pressure. Large muscle groups are worked during burpees, which causes the body to create nitric oxide. That causes vessels to dilate and lowers blood pressure, which reduces the risk of heart attack and stroke.
• Burpees is a fat burning hero. They’re hard and will make you sweat. You may love them or hate them, but one thing is certain, burpees will help you lose weight. They’re demanding and use a lot of calories.
• No matter what type of exercise program you start, always check with your health care professional first to see if you may have any conditions that it might affect. In most cases, they’ll wholeheartedly approve.

For more information, contact us today at VIP Fitness Center

One reason people love to come to V.I.P. 1To 1 Fitness Center in Fort Lee, NJ, is that we help them stay motivated, so they can reach their goals. Two of the biggest roadblocks to fitness are getting started and staying motivated. If you’re reading an article on staying motivated, you’ve probably accomplished step one. Staying motivated is tough, especially after the initial determination wears off and before there are results. It’s hardest to stay motivated after the first session right up until you see results, which can take a month or two.

Push yourself, but don’t overdo it.

One reason people quit after the first day or week is that they really hurt. That can come from pushing yourself too hard. More is not always better. For instance, you need to rest muscle groups between 48 and 72 hours after doing strength training. It’s counterproductive to do an intense workout for the same group every day. It doesn’t give the muscles time to heal from the micro tears caused by the workout. Pushing too hard can cause injury and pain later, depleting motivation. Focus more on form initially, rather than reps and sets.

Don’t constantly weigh yourself or take your measurements.

You need to be held accountable and that can be done once or twice a week. Take measurements and weigh in at the same time every week. I’ve talked to clients who weigh themselves several times a day. It’s just not productive. Your body weight fluctuates throughout the day and it can be quite deceiving and even depressing. It can destroy your motivation. It’s especially true if you’re just beginning, when physical changes can take a month or more.

Elevate your workout to appointment status.

For some reason, people feel that other things are more important than staying fit. They put off exercise until they have time that day, but as the day progresses, that window of time never occurs. Make your appointment with fitness important. Schedule it as you would any appointment, even if you’re working out at home. Once it’s on your calendar, don’t cancel it to put in something else.

• Set goals. You should be able to measure them and have a time to complete them. Then, break those goals down to smaller goals you can achieve quicker. Track your progress weekly.
• When you schedule your workouts, make sure you schedule them at the same time every time. Doing your workout at a consistent time helps it becomes a habit and habits are harder to break.
• Track your workout, not just your results. Have a list of exercises, including number of repetitions and sets. Having the list in front of you can help speed the workout and avoid wasted time. When your workout is more efficient, you’ll be more motivated.
• Take care of your body in other ways, too. Make sure you eat healthy, stay hydrated and get adequate sleep. If you don’t eat healthy, you won’t see the progress you want. Sleep and hydration can boost your energy and help keep you motivated.

For more information, contact us today at VIP Fitness Center

Whether you use the training facility at Fort Lee, New Jersey or at one of the surrounding areas, you probably know by now that having a great body is as much about eating healthy as it is about exercise. What you eat, especially snacks and carbs, play an intricate role in your overall health. In fact, it also includes how you sweeten your food. Even though artificial sweeteners may contain few or even no calories, many can be detrimental to your health. Natural sweeteners also can play a role in whether you’re healthy, too. While not all natural sweeteners are healthy, not all of them are unhealthy either.

What are the dangers of a diet of simple carbohydrates, like natural sugars?

In order to understand the effects of sweeteners and diet, the easiest way is to go back millions of years before man. The microsyops latidens, which is a squirrel sized primate that lived in the US 54 million years ago, had dental carries. This primate lived on natural sugars and a diet high in carbohydrates. That proves that no matter how natural the sugar in your diet is, your teeth still pay a price. Today, sugar is in all types of food and can have a negative effect on more than just your teeth. It’s been linked to heart disease, cancer, diabetes, Alzheimer’s and other serious conditions.

Stevia may be one of the better natural sweeteners and may even have health benefits.

Stevia rebaudiana has leaves that taste sweet and was used for its sweet nature in South America, but also as a medicine. It’s hundreds of times sweeter than table sugar yet has no calories. While some people hate the taste of stevia, others love it. Stevia may be beneficial for people with diabetes, as it can help level out blood sugar. It also can aid people with high blood pressure if it’s considerably elevated. It has drawbacks. It interferes with the microbiome in the gut, by inhibiting the growth of bacteria including the beneficial bacteria.

Sugar alcohols like xylitol have some benefits.

One of the best known benefits of xylitol is for dental health. It’s been proven to help reduce cavities and remineralize teeth. Some people use it by adding a small amount of water and slushing it around the mouth, then spitting it in the sink. Why spit it out? It can cause abdominal distress and explosive diarrhea, like other sugar alcohols when consumed in larger amounts. When used in moderation, xylitol may help improve bone density.

• Monk fruit extract comes from a fruit from Southeast Asia. It has no calories or carbs. It also has anti-inflammatory properties and can help control blood sugar. Be aware that some monk fruit extracts are mixed with other types of sugar.
• Yacon syrup may be beneficial for the good bacteria in your intestines, since it’s high in fructooligosaccharides. It may help with weight loss and prevent constipation.
• Using actual fruit can add a sweet treat. Using the whole fruit, such as unsweetened applesauce, figs, dates or bananas can add sweetness, but also provide the benefits of fiber and nutrients.
• Getting the healthiest sugar alternative can be simplified by avoiding added sugar, whether it’s artificial or natural. Alternatives, like maple syrup or honey may be natural, but they still can cause many of the problems of table sugar or high fructose corn syrup.

For more information, contact us today at VIP Fitness Center