4 Dec 2010

MILITARY FITNESS - Royal Marine Fitness Test

Before you even get to Lympstone you have to get through the careers office first which requires you to pass an interview, medical and fitness test. The Fitness Test requires you to pass a 1.5 mile run on a treadmill in under 10 minutes.
Only after this you get through to the second stage of applying for the Royal Marines and head over to Lympstone for the Pre-Royal Marine Commando Course (PRMC). A three day assessment held at the Commando Training Centre. This will push you to your limit and require mental ability to complete the following exercise elements for military fitness:
A three mile run to be completed in two parts :
A squad run of 1.5 miles to be completed in 12.5 minutes.
Then a 1.5 mile free run to be completed in less than 10.5 minutes or you will fail PRMC 
Bleep test  
In the Gym you are expected to complete the bleep test and get to at least level 11
Stress tests -  A sequence of tests as follows:
• 60 press-ups in 2 minutes
• 2 minutes rest
• 80 sit ups in 2 minutes
• 2 minutes rest
• A minimum of 6 ‘Heaves to the Beam’ – full pull-ups with the palms facing away from the body (from ‘full hang’ to your chest touching the bar) 
Gym test 
 A series of five military fitness tests each lasting for three minutes. 
Assault course 
A military fitness assault course be completed in under four minutes. First time your shown the obstacles the second time its all yours.
Then the bottom field test, which strictly you don't know about but YOU WILL find out.
This course also tests your strength of mind so there will be other tests to examine your determination, endurance and attitude and you will find some rope tests to assess how you work with ropes thrown in there somewhere.

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1 Dec 2010

Multi-Joint Exercises: Build Muscle In Less Time

These are exercises that require the use of two or more joint motions in order to complete the exercise. These are also commonly referred to as compound exercises. An example of this would be a leg press, which involves a hip, knee, and slight ankle extension to press the resistance.

Linear Motion Exercises
These are exercises where the path of motion follows along a straight or linear line. A chest press performed on a Smith Machine is an example of an exercise with a linear motion.

Rotational Motion Exercises
These are exercises where the path of motion is a circular rotation around a fixed axis. Many resistance training machines provide this type of motion.

Curvilinear Motion Exercises
These are exercises that include an arching motion due to the joint's natural rotation. A barbell shoulder press could be an example of an exercise with a curvilinear motion if performed with this goal.
Singular-Plane Joint Motion Exercises
These are exercises that completely transpire in a single, perpendicular plane of motion. They can be any of the above types of motions or even combinations of them as long as the total motion remains in only one plane.

Dual- or Multiple-Plane Joint Motion Exercises
These are exercises that combine two or more motions in such a manner that the motion moves through more than one plane. An example of this motion would be performing a dumbbell front deltoid press while rotating the arms and dumbbells as they are elevated.

Singular-Plane Versus Multiple-Plane Joint Motion
For most people, conducting singular-plane joint movements is preferable to multiple-plane joint movements with most resistance-training exercises. The reasoning for this goes back to the same two principles this book is based on efficiency and safety.

Any time a joint begins to change direction or add a movement direction that takes the motion into a plane other than its original heading, other muscles are activated to accomplish the task. Once those muscles add their pull during the exercise, some of the resistance load is removed from the original primary movers. This results in a reduced demand on the primary movers and an increased demand on the secondary movers. This technique is fine if your goal is to stimulate as many muscles as possible with that one exercise. However, if your goal is to target a particular muscle or muscle group, staying with the original joint motion throughout the exercise would be advantageous.

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30 Nov 2010


Physique constructing physical exercise, of course, is the very best method to do away with the calories and burn fat. It's the very best solution that may assist a person with regards to packing on muscle mass fat. Exercising is as a result a fantastic step that 1 ought to think about so as to reside a wholesome life that's totally free of diseases and tension. The sacred guidelines have significantly helped people in losing fat and in maintaining the suggested physique fat.

These guidelines state that a person ought to at least consider food five times within a day right after each 3 or two hours if you want to build muscle or are doing exercise. This really is simply because you have to maintain his or her program full of amino acid and glycogens which are nutrients got from foods which are wealthy in proteins and from carbs too. In the event you would like to facilitate the development of the muscle tissues to the extreme ranges, you should make sure that you consider proteins in big quantities and carry out physique constructing practices frequently. In the event you don't eat as it's needed of you, starvation might come in and thus your physique will probably be forced to consume the muscle mass tissue and this may not bring about any progress to your health.

You ought to be ready to centre your bodybuilding program in a large compound movements for instance the presses and squats. By doing this you will probably be in a position to aim for efficiency effort and operate a number of muscle tissues with a couple of sets. Squats are in a position to train one's squads and they also train the lower back as a result direct operate for the muscle tissues that help throughout this physical exercise is minimal. This really is fantastic simply because it leaves much more on the recovery capability that assists within the development procedure when your resting.

An additional essential thing to note is that you simply don't carry out greater than thirty exercise sets throughout any exercise, less exercise is usually better whenever you wish to build muscle. You should try not to train more than two days consecutively simply because recovery period is essential for both the muscle tissues and also the entire nervous program. This really is so simply because when 1 takes a rest right after the physical exercise, the muscle tissues recover and this really is what facilitates their development. Numerous individuals ignore resting period not knowing that it's extremely essential for the muscle mass development.

With regards to building muscle mass fat, proteins are extremely important and it's suggested that you simply consider drinks which are wealthy in it instantly right after each coaching session for it to boost the insulin ranges and help in muscle mass protein synthesis. This may significantly lead to quicker development as you never expected. Breaks are also essential for the people who are involved in physique constructing activities. High intensity coaching for greater than four weeks calls for a break which ought to either consider 1 week and gives room for complete recuperation which in most instances promotes new development spurt. Make sure that you maintain the cruise control on by all means for you to meet your goals and reside a happy life.

29 Nov 2010


Most of us have certain things we want. With some it can be something they would like to carry out or do. Some want certain things, in order to own them. In other cases people wish to be something or learn how to do something.
You might have a burning need to build muscle or gain strength, as an illustration. Many of us want that, and it's not too difficult to accomplish once you know how to. This short post will show you how you'll be able to build muscle and gain strength, if that is an objective you aspire to achieve. You need to find out how to build muscle and gain strength in 3 simple steps, please read on...

The First step - to watch what and how you eat!

Pay attention to the calories, protein and carbohydrate breakdowns and quality of food you eat. The reason you need to do that is you need to fuel the muscles of you body with exceptional nutrition. Simply stuffing yourself with poor quality food won't do it for you. It'll be important to avoid sugary, high fat and simple carbohydrate foods so as not to simply add more fat to the body.
It will be important to finish this first step carefully, carrying it out completely, correctly and well. If you do not then it will not matter just how much effort you put into the next few steps. A diet not completely clean with excellent nutrients will never be healthy nor will it build muscle or gain strength.

Step Two -
Get a really good home workout program (take a look on this blog, military fitness) or join a gym. You have to make a decision about when and where you will be able to work out. If you choose to work out at the gym ensure that you have enough time to honestly get there and do the work. In this step you should avoid costly contracts with a gym and end up getting locked in to something you don't use as well as extra add-on classes that you will never attend..

The Final step -
Create a workout plan and stick to it. Really think about your ability levels and include religious weight usage or your body mass. Getting lean and building muscle. The reason why this is important is the fact that if you do not have a specific plan to follow you won't be able to track your progress which is critical to the success of building muscle. With this last step it will be important that you avoid over simplifying by free weights or cardio. Be extremely detailed about what you want to accomplish and chart your progress.
It's best to follow every single one of these three steps carefully. Be sure to avoid the pitfalls and potential problems mentioned. If you do these things right, you should have few or no difficulties or problems.
You'll build muscle and do it effectively, with maximum speed and ease. Then enjoy each and every one of the benefits that will come with your success! You might even get the bug and want to continue your success.