Member Article

Exercises during 3 Day Military Diet: Controlling Your Food and Fitness

The Military Diet is the latest diet plan that is gaining momentum for helping you to burn fat but still feel full after a meal! Though it has no alliance with the actual military, the diet proves to be just as strict and disciplined as the real thing. During this plan, you will watch your intake of calories and maintain your calories throughout.

With the Military Diet, for three days, a person will take in a strict amount of calories. For women, they should only take in 1,200 calories per day, while men will need 1,300 calories. After those three days, finish out the rest of the week by maintaining yourself at about 1,500 calories per day for both sexes.

Because the Military Diet is based on the body not absorbing so many calories, here are some great exercises during 3 day military diet that will allow you to stay with the diet plan without feeling overly tired. Experts say that if you try this diet while already on a fitness routine, then continue your specific routine, though adjustments may be made. As always, consult a physician before starting a new exercise routine.

Where and when you exercise will depend on your flexibility and schedule, but most people go to a gym, or have some equipment right in their homes in which to get fit. A good idea is to warm up before a good work out in order to get your muscles used to moving and stretching.

Building up the heart rate is important when you are planning on exercising, as well as doing breathing exercises, which is great for the heart. After your workout, be sure to do a cool down period where your body gets used to not doing as much work.

Stretching, yoga, and tai chi all are great ways to cool down after working out. When following this diet plan, there are some exercises that can help burn calories faster in order to make the diet more effective.

• Cardiovascular exercises are designed to increase your heart rate and make your body use its energy. When on a diet plan, cardio exercises should not run very long, as the suggested time is 20 to 30 minutes. Some great examples of cardio exercises include aerobics, jogging, cycling, and dancing. In a half hour cardio session, your body’s stress is reduced, you have more energy, your heart and lung muscles are stronger, and you have reduced your risk for heart disease!
• Circuit training includes many exercises done back to back, each of which is 30 to 60 seconds long, with short periods of rest in between. Usually 30 minutes long, many who do circuit training will use dumb bells to make their muscles stronger. After this type of training, you will have stronger lungs and heart, your metabolism rate is up, and your body has gotten in not only cardio, but weight training as well!
• With body circuit weights, your body will burn more calories, and it involves using your body as the resistance with objects from home like chairs, heavy bottles full of liquid, or a heavy object to lift as you go. Some basic exercises that you can do with body circuit weights include push-ups, squats, walking lunges, jumping jacks, and planks. This type of workout should last roughly 30 minutes.
• Weight circuits help your body to increase your muscles and burn fat even after you are done working out! The exercises associated with this will involve one or more dumb bells, without breaks in the workout, which lasts about 30 minutes. When using the weights, start with a size that feels comfortable and work your way up. Exercises for this type of training include push up rows, goblet squats, crunch and press, curl and press, twists and lunges.
• Interval training includes many exercises that are done in small amounts. Doing sets for 20 seconds and resting for 10 seconds, four times is normal. Some can go for up to 2 minutes of sprinting, biking, or running. After you have experienced this type of training, your heart and lungs have improved, your ability to lose weight faster happens, plus you are developing your muscles! This is also a great way to get in shape if you are short on time.
• High-intensity interval training is low impact and helps the heart build strength, but still uses your body weight instead of regular gym machines. During this training, you only do exercises in bursts of 20 seconds with 10 seconds of rest. Some exercises for this training include walk down push-ups, squat kicks, punching, knee pulls, and step pulls. Just like with regular interval training, you will develop muscles, get in shape and lose weight faster, as well as have improved heart muscles and lungs.
• Tabata interval training includes a lot of intensity in the workout, that have only 2 kids of exercise that have you in motion and using a lot of muscles! With this type of workout, you will use squat jumps, where your feet stand apart, and you do squats but as you come back up, you will jump and repeat. Burpees are the same thing but when you get to the floor, you will move your legs backward and do a push-up. While you do not need any equipment, you can use medicine balls, jump ropes, and resistance bands along with this training. Tabata training is like circuit training and it raises your metabolism, as well as gives your heart a good workout. Your body will continue to burn fat after the workout, too!

In conclusion, these workouts will keep you in shape while your body continues to burn fat and calories while you are following the Military Diet, as well as still increasing your heart rate and giving you a variety of activities to engage in while working out at home or at the gym!

The Military Diet will be easier to follow when you have appropriate workouts that will aid in your goal of fitness.

This was posted in Bdaily's Members' News section by Brandon .