Now that the holidays are over, it probably comes as no surprise that we’ve put on a few pounds. Really? You mean weeks of partying, drinking and eating lots of great food, combined with lets just say a “reduced” PT schedule would cause you to gain some weight? No kidding Sherlock. Now its time to get back into the groove and shed that holiday weight before it starts adding up. Now forget the New Years resolution crap, you need to do this the right way. IMO the worst thing you can do to accomplish this is to start some “quick fix” nonsense you saw on TV, some infomercial diet, supplement or workout program to try and lose the extra pounds overnight. First off they are unhealthy, expensive and in the vast majority of cases do not work long term. Losing weight and getting in shape first starts with the right “mindset” and continues with a solid plan and consistent effort. In my best selling book: Corps Strength I discuss the proper way to lose and then maintain a healthy bodyweight. I include a common sense eating plan that I have used and have recommended to many others (with great success) for years. I was started using this diet over 30 years ago when I was a AAU boxer and I had to make the 147 lbs weight class, but still have the strength to fight. It worked well for me (didn’t help keep me from getting punched in the face however) and It doesn’t require any special foods or supplements. Losing weight and then keeping it off will never be easy, but it’s not impossible and I actually think it’s not as hard as many people make it. My plan has worked for hundreds and it can work for you to. Try It. Be safe and good luck.

Semper Fi
MGunz

In the US military each branch of the service has its own physical fitness test and even within each branch there are different PT tests for special duties (such as Special Forces). While they are all different the purpose is basically the same; to measure a service members level of physical conditioning. Running, pushups, crunches, swimming, etc. are just some of the different methods used to accomplish this. However in my opinion the absolutely best way (and the simplest) to test strength is by the pull-up. There is no way to fake a pull-up, either you can pull your weight up, or you can’t. It’s a pure and honest way to gauge your strength, and it’s not only a way to measure your fitness, but should be a staple of any workout routine. I have been doing them for over 30 years and have made them apart of every training plan I put together for Marines and International students alike. In my book Corps Strength I outline several different ways to effectively incorporate pull-ups into PT. I also outline how to improve your pull up ability. Yes they are a hard exercise, hard to do and hard to improve, but in the end worth it. Try it.

Be safe
MGunz

Just about everyday here at the International training center I run PT with my foreign military students. One of the (many) things I had to adjust to from my 28 years in the Marine Corps is that international military’s all have very different views on PT. Depending on the country, their programs vary from something like our US training, to mostly playing soccer, to almost nothing. So you can guess that these students arrive in a wide range of physical condition, experience and understanding of how to PT. To overcome these different backgrounds I’ve had to keep it simple and basic to make it effective. You can’t get deep in the weeds with complicated training routines when some of your students are literally wearing the first pair of actual “running shoes” that they have ever had on their feet. Plus, back in their home country they may not have access to any exercise equipment at all. Despite our “low tech” approach, the funny thing is that when utilizing the most basic of programs, consisting of calisthenics, stretching, aerobic conditioning and combat related movements our students make great improvements in their physical condition. It just proves something I know from years of training people, that you don’t need the high tech, latest and greatest exercise gear (and expensive supplements) to get and stay in great shape, to include keeping your weight in check. In my book “Corps Strength” I outline an effective and simple system to get you in top condition that has worked for thousands. Keep in mind that simple and basic doesn’t mean easy however, so it stills takes effort in any case. However the bottom line is the that it works and that is what keeping it simple is all about. Try it.
Good Luck
MGunz

I can’t post pics of my international students, this is a pic of me carrying a fellow instructor during PT.

It was just another day in Iraq, after a few months everyday seems the same. Truly a Ground hog” day. I was walking back from the Tac Center to my hootch when I heard that loud whistling overhead roar that’s either a low flying jet or incoming round (we didn’t do out bound from Al-Asad). Before I could actually figure it out, I felt the ground shudder and then heard the familiar dull thud of an Iraqi rocket landing about 1/4 mile to my left. Right after that, another overhead “Whoose” and another thud, only this time closer and to my front. I didn’t wait for the third (which came a few seconds later) I was hauling ass for the building. It may be the fastest 100 yards I ever ran on my life. I don’t think my feet actually touched the ground. LOL. Luckily no one was hurt from that barrage, the rockets mostly landed in a nearby helo parking area. The point of this lame “war story” is that sometimes you just have to run to save your ass. I only had to run a little way in that case but the fact is as a member of the military, those in law enforcement or firefighting, your very survival could easily be determined by how fast, or how far you can run. In my opinion, running is the single best fitness exercise there is. I also don’t think there is a better way to burn calories to help keep your weight in check. Plus, you can do it almost anywhere. In my book Corps Strength I outline how to include running in an effective overall fitness plan. I know many people don’t like to run, and some will tell you that running is bad for you. Well I have been running almost daily for over 30 years and while I sometimes feel every minute of my 51 years I have no physical problems from it, and I will continue to do so until that big rocket finally catches up with me. Until then I’ll keep going and I highly suggest you do the same.

Semper Fi
MGunz

People who exercise on a daily basis, especially those of us that have been doing it for many years, often get in a PT “rut”. Over time, we’ve found the workout routine that works best for our goals and lifestyle and then we stubbornly stick to it. The fact is, one of the best ways to get in the habit of regular exercise is to make it something you can just do, with any worry or extra mental effort. So doing mostly the same thing all the time does make it a no brainer. However, even the best routine will burn you out if you don’t change it up once in a while. One of the best ways to maintain a long term, injury free PT effort is to frequently change things. Add something different. Like if you’re a big weight lifter, try a session of no weight calisthenics.

If you run all the time, jump on a bike or climb some stairs. I think swimming is one of the best all around body workouts and it gives your joints a break and its a completely different type of workout than anything you can do in a gym. Try some different sports like yoga, martial arts or boxing. I’ve done all those over the years and they can all help give you a great workout; mentally and physically. The point is; to develop and maintain a high level of physical conditioning (and keep your attitude fresh) you need to regularly add some variety to your routine. In my book Corps Strength I outline the right way to incorporate different types of “cross-training” into your overall fitness plan. Doesn’t mean you have to do something different everyday, just mix it up a little. It will go a long way to help you stay in condition, while keeping you motivated and injury free. Try it.
Good Luck and be Safe
MGunz

You may not realize it, but an important area of physical conditioning (and long term health) is something rarely spoke of; that being the warm-up and cool-down. In the Marine Corps, any organized PT session almost always takes the time to preform a thorough warm up. When I first enlisted back in 1981 it was the “Daily 7”, 28 years later when I retired in 2009 it had grown to the “Daily 16”. These both take about 10 minutes, and at the end your warmed up, loose and unless you were hung over, ready to roll into some hardcore PT. To end the session we conducted a cool down and stretch. While that is the case for formal PT, I doubt that most people take as much time for a proper warm-up and cool-down when exercising on their own, and they should. The warm up increases blood flow to the muscles, thus increasing metabolism. Warmed muscles have an increased speed of contraction and both oxygen usage and nerve transmission are improved. A good warm-up also allows your heart rate to gradually rise to a workable rate.

The benefits of a cool down are also numerous; reduction of Delayed Onset of Muscle Soreness: “DOMS” (In other words genius you’ll be less sore tomorrow, if you do a good stretch out after you PT). A cool down helps reduce the level of adrenaline in your system (less chance you’ll get dizzy), and it gradually returns your heart rate to a resting level. But probably the best benefit to a good warm up and cool down is that it helps prevent injury. Warmed up muscles are much less likely to “Pull or Tear” and a good stretch after PT (while you’re still sweating) will help increase your range of motion, which is a proven method to help avoid injury. The point is that before you engage in any serious PT, (or sports) you need to warm up and cool-down properly. In my book Corps Strength I outline an effective warm-up and cool down. They are simple to learn and only take about 5 or so minutes to perform. in any case take the time to do both, it will pay off in the long run.

Good Luck
MGunz
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