Military Fitness Requirements

Military Fitness levels are inside your grasp if you can put your mind to it !

If your considering joining the Armed Forces you may want to read the rest of this article to gain a bit of knowledge on what is required to pass the fitness tests.

Lets start with the Basic Army Entrance requirements :

The fitness requirement consists of a 1.5 mile run that must be completed according to the time set for the particular Regiment/Corps that you are intending to join. The times range from 14 mins 30 secs down to 9 mins 18 secs and goes on what Reg/ Corps your intending to join.

Now the Army Basic Training Fitness requirements :

Complete a 12.8 km loaded march. Depending on which Corps or Reg you join you'll be carrying a weight of between 15 kg - 25 kg and must be completed within 2hrs and no less than 1hr 55 mins so not much scope for error there. This will include your weapon, helmet and body armour.

Aerobic Test - Starts with an 800 m walk / jog completed as a squad in a time of 4mins 50 secs and max of 5 mins. Immediately followed by a 1.5 mile run completed in the times below depending on gender and age....

Age	Complete in
Male
29 and under	10 mins 30 secs
30-34	11 mins
35-39	11 mins 30 secs
40-44	12 mins
45-49	12 mins 30 secs
50-54	13 mins 30 secs
Female
29 and under	13 mins
30-34	13 mins 30 secs
35-39	14 mins
40-44	14 mins 30 secs
45-49	15 mins
50-54	16 mins

 Press Ups - 

This is completed in a time frame of 2 mins and again depends on your gender and age .......

Age	No of Press-Ups
Male
29 and under	44
30-34	41
35-39	39
40-44	35
45-49	29
50-54	25
Female
29 and under	21
30-34	19
35-39	16
40-44	15
45-49	13
50-54	11

Sit Ups -

Again in a time frame of 2 mins and depends on age and gender.

Age	No of Sit Ups
29 and under	50
30-34	46
35-39	43
40-44	37
45-49	34
50-54	32

 Next we will go on to the RAF Entrance Fitness Requirements - 

The basic military fitness test for the RAF is a 1.5 mile run on a treadmill which needs to be completed within 12 mins and 12 secs for men and 14 mins 35 secs for women.

You may also be required to complete a beep test and do as many press-ups and sit-ups as you can do in a minute but you will be given more information on what you are expected to do when you apply.

RAF Basic Training Fitness Requirements -  This has to be completed every six months and consists of 3 parts, Press Ups, Sit Ups and a Beep Test at the required levels and reps depending on age and gender.

Press Ups are completed in a time of 1 minute and the number depends on your age and gender.......

Age	No of Press-Ups
Male
Under 17	19
17-29	20
30-34	19
35-39	18
40-44	17
45-49	16
50-54	15
55+	14
Female
Under 17	9
17-29	10
30-34	9
35-39	8
40-44	7
45-49	6
50-54	5
55+	4

Sit Ups - These are performed in 2 minutes and the amount of reps you do depends on your gender and age.....

Age	No of Sit-Ups
Male
Under 17	32
17-29	35
30-34	32
35-39	29
40-44	26
45-49	23
50-54	20
55+	17
Female
Under 17	29
17-29	32
30-34	29
35-39	26
40-44	23
45-49	20
50-54	17
55+	14

Beep Test - The level you need to achieve depends on your age and gender.

Age	Beep test score
Male
Under 17	9.04 -10.09
17-29	9.10 -11.06
30-34	9.04 - 10.10
35-39	8.09 - 10.03
40-44	8.03 - 9.09
45-49	7.07 - 9.02
Female
Under 17	6.07 - 7.09
17-29	7.02 - 8.06
30-34	6.08 - 7.10
35-39	6.04 - 7.04
40-44	5.08 - 6.08
45-49	5.04 - 6.02

                                  

Lets move to the Royal Navy Entrance Fitness requirements -


The pre-joining fitness test for the Royal Navy is a 1.5 mile run on a treadmill in the times specified below depending on your age and gender - 


Men:
15 – 24 12 min 20 secs
25 – 29 12 min 48 secs
30 – 34 13 min 18 secs
35 – 39 13 min 49 secs


Women: 15 – 24 14 min 35 secs
25 – 29 15 min 13 secs
30 – 34 15 min 55 secs
35 – 39 16 min 40 secs

Whilst in training you will have to pass the Royal Navy Fitness Test which consists of an 800m run which is completed as a squad in a time of under 5mins followed by a 1.5 mile run in a set time laid out below

Age	Time (mins)
Male
16-24	11.13
25-29	11.38
30-34	12.08
35-39	12.34
40-44	13.02
45-49	13.34
50-54	14.02
55-59	14.3
Female
16-24	13.15
25-29	13.5
30-34	14.28
35-39	15.09
40-44	15.52
45-49	16.41
50-54	17.15
55-59	17.57

You have also various other fitness test to clear before passing out, like the Assault Course, Obstacle Course a swimming test a PT session with press ups, sit ups, shuttle runs. So be prepared !

The Royal Marines Entrance Fitness Requirements are in 2 stages, First you have to do 1.5 mile run on a treadmill in under 10 mins then you will then be going to Lympstone for 3 days to complete various tests which will consist of - A three mile run completed in two parts first a squad run of 1.5 miles completed in 12.5 mins then a 1.5 mile personal best run which has to be completed in no less than 10.5 mins otherwise you fail PRMC.

A Bleep Test - expected to reach Level 11

Stress Tests - 

                      60 press ups in 2 mins

                      2 mins rest

                      80 sit ups in 2 mins

                      2 mins rest

                      A minimum of 6 pulls ( full pull ups arms shoulder width apart from full hang to chest touching the bar)

Gym tests - five tests lasting 3 minutes

An Assault Course to be completed in 4 minutes

During the three days you will also be tested on your strength of mind to examine your determination, endurance and attitude. There is also a rope test to see how you are with ropes.

I hope this gives you some idea of what is expected of you when you join any of the British Forces good luck to you all.

If you want more information on joining any of the Armed Forces above then look for the link to the main site on this blog.

MILITARY FITNESS - Six pack Training

People ask lots of questions on getting a six pack and there is a lot of information out there that is useful and some not so useful.
So how long to get a six pack ?
Well that depends on what effort YOU want to put in to get one, it could take from 4 weeks to 8 weeks or even longer, but remember its not only the workouts you do its also what you eat.
So I've come up with 10 tips that can help you towards a six pack doing simple tasks you do in your day to day life and adding things in your workout so check these out for great abs.

1) Brushing your teeth - yes its true, brushing your teeth the right way can help towards your six pack. So when you brush stand on one leg so it works your deep core muscles. A great short workout that creates a degree of instability that works the smaller muscles essential for core strength.

2) Breath - again you do this everyday, take a deep breath and hold it before the lifting phase of any exercise, then forcefully exhale on the return this will work your deep core by locating the TVA muscles responsible for a washboard stomach.

3) Circuit training - just a small circuit which consists of 4 exercises with no rest 10 reps of each and 4 sets with 1 mins rest between each set. This will burn fat, maintain muscle mass and burns calories after the session.

4) Snack before sleep - consecutive nights of poor sleep causes your muscle cells to become resistant to insulin which can lead to increased fat storage in your belly. So snack on high - fibre cereal such as a bowl of Shredded Wheat just before you go to bed. You'll sleep like a baby and gain a remarkably toned stomach.

5) Eat Kiwi Fruit and Peppers - these pack twice the amount of vitamin C than an orange, people that consume 500mg of Vitamin C burn 39% more fat while working out than those who have less than 100mg. Low levels of vitamin C impede your body's ability to use fat as energy.

6) Use the weight - the abs are some of the strongest muscles believe it or not they can take more than just your bodyweight. So while doing variations of crunches attach leg weights or hold a disc or dumb-bell above your head.

7) Grab a ball - use a swiss ball to multiply the effect of your crunches. Lying on a swiss ball so the ball is supporting the curve of your back, look at aiming for 10-12 reps without stopping or wobbling off the ball.

8) Keep it still - pilates, static stabilisation exercises use more core muscles than sit ups. The plank and side plank fire up your abs, so adopt the press up position now to get that six pack.

9) Abs last - leave any core - specific workouts until the end of your session. Working the abs first will fatigue them so you don't get the same benefits from workout moves such as squats.

10) Skip - this burns up to a fifth more calories than running and warms up multiple muscles. Try the skip step (moving your feet from side to side) to really flatten your stomach and hit the goal to your six pack challenge.

So there we are try some of these out for your six pack training and let us know how you get on.

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.

Give yourself some fuel for the preparation try Argi+, it comes with a FULL 60 DAY MONEY BACK GUARANTEE

 

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.

Efficiency

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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HOW TO BUILD MUSCLE

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.

STRENGTH TRAINING - Build Muscle

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.

MILITARY FITNESS - Back Workout

Just came across a great 7 minute back workout you can do everyday that can not only relieve your current back pain but can reduce your chances of  future back pain symptoms.
Is a quick and easy four exercise back workout and is designed to increase back strength and flexibility through endurance building movements that help stabilize your back muscles. The result should be strong, supple back muscles that will support during any activity, anytime anywhere.

If you do the back workout once a day everyday with no rest as the idea of the workout is to build endurance not strength. Doing these exercises daily you'll strengthen your spine - stabilizing muscles.

CURL UP -

Lie face up on the floor, left leg straight and flat on the floor. Right knee should be bent and the foot flat on the floor. Place your hands palms down on the floor underneath the natural arch in your lower back (don't flatten the back).
Now slowly raise your head and shoulders off the floor without bending the lower back or spine. Hold this position for 7-8 seconds, breathing deeply the entire time.
That's one repetition. Look at doing 4 reps on each leg.
This exercise will force you to work all your abdominal muscles while keeping your lower back in its natural arch. In minimizes stress on the spine while increasing muscle endurance.

CAT-CAMEL-

On your hands and knees, shoulder width apart slowly lower your head between your arms as you push up as high as you can with your back, rounding your spine.
When you reach the top of the movement, slowly lower your back as you lift your head up, extend the neck forward and up arching the lower back by moving the belly button toward the floor.
One rep is done, look at doing 5-8 reps for this back workout.

SIDE BRIDGE -

Lie on your left side with the knees straight and upper body propped up on the left elbow and forearm. Place the right hand on your left shoulder and slowly raise your hips until the body forms a straight line from the shoulders to the knees.
Hold the position for 7-8 seconds breathing deeply the entire time. Look at doing 4-5 reps on each side for this workout.

BIRD DOG -

Down on your hands and knees with the palms flat on the floor shoulder width apart, slowly raise and straighten the right leg and left arm at the same time. Hold the position for 7-8 second,s again breathing throughout.
Lower the arm and leg down and sweep them back into the starting position. That's one rep ! Look at performing 4 reps then switch sides.
This exercise works the lower back and middle back extensors ( muscles that help bend the back ) while producing half the stress on the spine that conventional back extensions create.

So there we are that's a back workout that strengthens the back in 7 minutes and you can do it everyday.

MILITARY FITNESS

Military fitness is hard, physical and very disciplined. Its aim is to push people to their physical and mental limit to see what sort of character they are and to see them under pressure. At the end of basic training of military fitness trainees should have the necessary skills to work under extreme pressure and have the fitness to carry out their duties.

Army fitness, royal marine fitness and any other force tend to go down the lines of using their own body weight and lots of circuit training workout routines in the gym or outdoors.

The workout routines usually consist of exercises like - press ups, sit ups, lunges, pull ups and shuttle runs. If you look at some typical workout routines for military fitness you will see a pattern of how they use different exercises to work different areas of the body.

For example -

Arms,Chest,Shoulders they would choose exercises such as - press ups or pull ups as theses work most parts of the body.

Stomach and Core they would use exercises such as - sit ups, crunches, leg raises or hanging leg raises.

Legs they would look at squats, lunges or step ups.

Overall Fitness they would use short shuttle runs to push you even more.

A typical workout routines could look like this -

Arms/Chest/Shoulders - press ups

close arm press

tri dips 10 reps of each exercise

incline press

dips

pull ups

Stomach - sit ups

sit up twist

crunchies 20 reps of each exercise

leg raises

hanging leg raises

cycling twists

Legs - squats

lunges

step ups 20 reps of each exercise

pistol squats

duck walk

squat jumps

In between each exercise do a 50m shuttle runs (25m out 25m back) and do one after the other starting from arms through to legs to you complete a total of 18 exercises. Rest for 2 minutes and do it all again.

If you were crap, which 99.9% of the time you were you would either go on the ropes or you'd be on your knees doing more press ups.

These are great workout routines for losing weight, toning up and great for flexibility. There were guys and girls who were on the border with their weight joining who lost a fair bit of it over the space of 4 weeks and you could see muscle coming through, so why not try some military fitness.

Health Drinks to Keep you in check.

Muscles Of The Body

If you become familiar with the muscles of the body you can actually gain great benefits than simply allowing you to talk shop with your mates at the gym when working out. The more information you get on the muscles your working the more you can improve on areas your not doing so well at and improve what your working.


So lets start looking at the muscles of the body :


The lower body muscles -  1. Quadriceps femoris - a group of four muscles at the front of the thigh. They are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role is to extend the leg from a bent position. 
                                       2. Hamstrings - found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. They are used to flex the knee in the act of pulling the heel towards the buttocks. 
                                       3. Gluteals - they make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. Gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction. 
                                      4. Hip flexors -found opposite the glutes on the front of the pelvis which consists of the psoas major and iliacus and raise the leg to the front. 
                                      5. Calves - consist of the gastrocnemius and the soleus and their role is to extend the foot at the ankle.


The core muscles - core muscles are the key to the muscles of the body and lock down parts of our torsos to give us extra stability when our bodies need it, for example, when throwing a ball or picking up a toddler. The three most important core muscle groups are:


Pelvic floor muscles - they support the pelvic bone and in doing so provide support for the organs like the bladder and maintenance of continence in the urinary and anal sphincters. In women it facilitates birth by resisting the descent of the presenting part, causing the baby to rotate forwards to navigate through the pelvic girdle. 
Transversus  abdominis muscle - helps to compress the ribs and viscera and provides thoracic and pelvic stability.
The multifidus - a very thin muscle deep in the spine which spans three joint segments and works to stabilize the joints at each segmental level.
Abdominal internal oblique muscle - the intermediate muscle of the obdomen in performs two major functions, one it acts as an opponent to the diaphragm and helps to reduce the volume of the chest cavity during exhalation. Second function is its contraction rotates and side bends the trunk by pulling the rib cage towards the hip and the lower back.
Abdominal external oblique muscle - pulls the chest downwards and compress the abdominal cavity which increases the intra abdominal pressure as in a valsalva maneuver.
Rectus abdominis muscle -an important postural muscle responsible for flexing the lumbar spine and assists with breathing and playing an important role in the respiration.
Erector spinae muscles - a bundle of muscles and tendons in the back they allow unilateral flexion and bilateral extension of the spine. 
Diaphragm - functions in breathing, enlarging the cavity which then creates suction that draws air into the lungs.   


Upper body muscles - Upper back muscles - trapezius muscle is a triangular shape that runs from the centre of the back right up to the neck and running across the shoulder blade. It stabilizes the shoulder blade and provides a base for the movements of the arm and creates a shoulder girdle for stability to the upper body.
rhomboids - small muscles in the centre of the back that help maintain good posture.
Shoulder muscles - deltoids are wrapped around the top of your shoulders and split up in three areas, front, side and rear. They give the shoulders their versatility and range of movement.
rotators are four small muscles beneath the shoulders and help to hold your arm in place.
Chest muscles - pectorals, everyone talks about these two large muscles that run across the surface of the chest and generally come into play when you push something or hug someone.
Arm muscles - everyone wants big biceps, they are situated at the front of your upper arm and work when you bend your arm or pick something up.
triceps are at the back of the upper arm and oppose the biceps. They come into play when you want to straighten your arm or push something.
forearms muscles run from the wrist to the elbow and there are loads of them that do many different jobs. 
This is just a short overview of the major muscles of the body and more simple ones for you to know when training.

 

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Desperate Weight Loss Methods - Lose 30lbs In One Month

If you are looking for some Desperate Weight Loss Methods, you have come to the right place. With the warmer months upon us or coming up fast everyone is rushing to lose that extra baggage accumulated over the winter months. It's now time to pull out the big guns and get to work so that you can look great for the summer months. If you are looking to drop about 30lbs. this month, there are a few things you will need to start doing immediately to get the ball rolling. Here are a few things to start focusing on right away.

Realize that Calorie Shifting is the Key to Rapid Weight Loss.

The way that your body decides how many calories it will burn on any given day will be determined on what you ate the previous few days. Your body has a memory of how it burned calories by the food intake you had over the past 3 or 4 days, so it will naturally burn the same way for the next up coming days. This is where you can TRICK your body into burning tons of calories that you normally wouldn't burn. You are effectively boosting your metabolism ten fold allowing you to drop a massive amount of weight very quickly. This desperate weight loss method isn't as well known as it should be.

Start a Circuit Training Routine to Increase Your Calorie Burn.

Positively, without a doubt, my favorite training for fat loss is circuit training. The idea is very simple but it works so well I start out all my new clients on this type of program to really kick start their weight loss. What you will need to do is pick 3-5 exercises with a low to moderate amount of weight and do each for 2 or so minutes, then with minimal rest between sets, continue moving on to each exercise station. This has a great anaerobic effect and really helps raise your metabolism for the day whenever you do it!

These two methods will get you started on losing 30lbs. within the next month. Sometimes desperate weight loss methods are those that should be done anyways.

If you are ready to lose 30lbs. in the next month , visit: http://healthycravens.co.uk/foreverfit/