Flab-to-Fit: Week 10 of the Transformation Workout Program

The Flab-to-Fit workout program implements body weight exercises, calisthenics, jogging, speed and agility drills, and weight training in an integrated exercise plan designed to assist participants in reducing excess body fat while increasing muscle tone. Based on military physical training techniques and workouts which are modified to allow previously sedentary participants the opportunity to gradually increase exercise intensity to improve their level of fitness while minimizing the risk of injury. The benefits of this program include:

• Improved body composition due to decreased body fat;
• Increased cardio-vascular endurance;
• Enhanced muscular strength and endurance;
• Improved flexibility;
• Provides variety to offset boredom.

Progression is a principle of physical fitness. This principle states the exercise intensity and duration must gradually increase over a period of time in order to maximize potential physical training gains and minimize the risk of injury.

During the last month of the Flab-to-Fit program we've been working at twenty percent of what you'll be able to do in month twelve. Being that progression is a key principle in the program's design, it's time to progress. During month three, we'll add another five percent intensity taking the workload to about twenty-five percent of the program's maximums.

Physical activity should be kept to a minimum in order to allow your body as much recovery as possible.

The intent of this training session is to increase both anaerobic stamina and aerobic endurance using a wide range of work activities.

The first activity will include five rounds of a circuit. This circuit includes an eighty meter run followed by dorsal raises, leg raises and walking lunges. There is no rest between exercises and one minute rest between rounds. While conducting walking lunges; the forward knee should not extend over the end of the foot, the rear knee should approach but not touch the ground and the torso should remain upright.

A second circuit training follows which includes three rounds of pull-ups and thrusters. There is no rest between exercises and one minute rest between rounds. If a weight set is not available to use for the thrusters, use a weighted pack pack.

The final workout activity is two sets of abdominal crunches. Conduct as many reps as possible (AMRAP) during each set.

This workout is modeled after a Marine Corps Forces Special Operations Command (MARSOC) training session designed to prepare Marines for the rigors of special operations training and the U.S. Marine Corps Physical Fitness Test (PFT). Albeit less intense than the actual Marine workout, the design and majority of the exercises are utilized to achieve the Flab-to Fit program goals -- Marines do have a tendency to be relatively excess fat-free and present great muscle tone.

This workout will include three calisthenics portions and a running period. Two of the three calisthenics portions are in circuit format will the running period includes fifty meter strides. The strides should be conducted at approximately fifty to sixty percent of top speed.

While increasing weight throughout the program, increase the poundage by the least amount possible. Also, while conducting multiple sets, use the first set as a specific warm-up using half the training weight for each exercise.

During the warm-up and cool down walk; do arm circles, neck rolls and horizontal arm swings to increase upper body flexibility and mobility.

Interval running is a great physique builder as well as a proven method to enhance leg speed, increase stamina and lose unwanted body fat. Have doubts? Take a look at Track & Field's sprint event competitors. Certainly they can't be called fat nor skinny, their sinewy bodies have been sculpted through interval training sessions.

This week's last workout includes potpourri of activities including mobility exercises straight and superset calisthenics, stretching as well as wind sprints. The objective of this workout is to improve muscular endurance and speed with the workout's cumulative effect increasing stamina.

Workouts throughout the week were on the higher end of the intensity scale, so Saturday is a well-earned recovery day. Recovery is an important component of physical fitness which balances the effects of training to help avoid over-training and injury. Muscles adapt and become stronger during rest periods, not while working out.

Keep your physical activities to a minimum and enjoy your rest day!

This plan will continue to move in a systematic fashion; building on those workouts previously completed and preparing for more intense training yet to come in the future. Balance, overload and progression provide the greatest formula for long-term success and will remain mainstays of the Flab-to-Fit exercise plan.

Keep checking back as I will continue writing a weekly Flab-to-Fit exercise plan and give you more advice and workouts that you can do nearly anywhere.

Please don’t hesitate to leave a comment with concerns, feedback, your progress or questions.

Until next time, be healthy and get fit!