Train like a Marine. HURRAH!!!

We know that spring is here and summer is just around the corner! And I know many of us are trying to get that summer look ready. So what better way then to train like a Marine. As we know the Marines are the most lethal, lean, mean killing machine on the planet! They certainly don't become that way by doing basic training in the military. They are also well trained soldiers both mentally and physically. They have to be ready to go into action any time and under any circumstances. To achieve this they endure some of the most challenging physical exercises you could possibly imagine.

The training routine that I'm posting today is a Beginner/Intermediate training routine. It is a actual routine used by the marines in the military. It is one of my favorites and toughest routines I have ever done. I did this routine in my 3rd year playing basketball in college. It made a HUGE difference in my game. I was leaner, faster, jumping higher and stronger. My core fitness was so strong that I was literally immovable when rebounding or boxing out down low. It also allowed me to play longer, all 38 mins in a 40 mins game.

So do you wanna train like a Marine!?! If you said "Sir! Yes!, Sir! then peep the workout below. And I guarantee that this summer you'll be more muscular, chiseled, and you'll be one lean, mean, killing machine SOB!

Here is how it works. Between each number of repetitions you will rest for 10sec. So you do 1 rep, then rest for 10 sec. Then do 2 reps and rest for 10, Then do 3 reps and rest for 10 secs. The same rule applies on the countdown repetitions. On the Pull-ups and Chin-ups, you must come down and rest without hanging on the bars. Take 1 - 2 mins rest between exercises.

Train Hard. HURRAH!!

Pull-ups: 1-2-3-4-5-4-3-2-1

Chin-ups: 1-2-3-4-5-4-3-2-1

Close grip pull-ups: 1-2-3-4-5-4-3-2-1 (Hands touching side by side)

Wide grip pull-ups: 1-2-3-4-3-2-1 

Close grip Chin-ups: 1-2-3-4-3-2-1 (Hands touching side by side)

Push-ups: 2-4-6-8-10-8-6-4-2

Wide Push-ups: 2-4-6-8-10-8-6-4-2

Close hands push-ups: 2-4-6-8-10-8-6-4-2 (form a triangle with your hands under your chest)

Alternate push-ups: 2-4-6-8-10-8-6-4-2 (One hand in front, one hand to your side. Do one side first then repeat another set with the side hand to the front and the front hand to the side.)

Squats: 2-4-6-8-10-8-6-4-2

Hamstring Curls: 2-4-6-8-10-8-6-4-2

Calf Raises: 2-4-6-8-10-8-6-4-2

GET LEAN WITH THIS MEAL PLAN!

After the holidays we all have New Years Resolution of eating better , healthier and losing weight. So here is a good diet meal plan from the Abs Diet book. Anyone could use this sample meal plan to help them in their quest quest.

Monday

Breakfast

One tall glass (8 to 12 ounces) Abs Diet Ultimate Power Smoothie; make extra for later

Abs Diet Ultimate Power Smoothie (number of Powerfoods: 5)
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

Makes 2 8-ounce servings

Per serving: 220 calories, 12 g protein, 29 g carbohydrates, 4 g fat (1.5 g saturated), 3 g fiber, 118 mg sodium

Snack #1

2 teaspoons peanut butter, raw vegetables (as much as you want)

Lunch

Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple

Snack #2

1 ounce almonds, 1½ cups berries

Dinner

Mas Macho Meatballs (number of Powerfoods: 3)
1 pound extra-lean ground beef
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded

1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.

2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.

3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.

Makes 4 servings

Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg sodium

Snack #3 

8 to 12 ounces Abs Diet Ultimate Power Smoothie