The U.S. Marine Corps is made up of an elite group of highly trained combat forces that workout intensely to prepare for the rigors of battle in all weather conditions and terrain. If you want to get in shape fast and lose weight, a Marine Corps workout plan can help you succeed. By focusing on speed, power and endurance, Marine workout plans offer a comprehensive program that will help you burn calories and tone up.
Weight Loss 101
The formula for weight loss is burning more calories than you consume. If you incorporate an intense workout program into your routine and combine it with a healthy eating plan, you can lose weight while getting fit. There are a variety of exercises that burn calories and speed up your metabolism, including aerobic exercises and anaerobic exercises. Aerobic exercise raises your heart rate for a sustained period with activities such as running, swimming or walking. Anaerobic exercise uses short bursts of power and include sprinting and weightlifting. Marines perform both types of exercise, and so can you.
Circuit Training
The Marines often employ circuit training to build strength and power. Circuit training mixes resistance training and high-intensity aerobics, and burns calories as well as boosts your metabolism and lean muscle mass. Sgt. Maj. Mark M. Geletko, the sergeant major of Headquarters Battalion, Marine Corps Air Ground Combat Center Twentynine Palms, California., recommends the "300 Workout" -- which includes 300 reps total -- at the "Marines" website. The workout advises doing 30 reps of each of the following exercises: pull-ups, wide-grip push-ups, dumbbell squats, triceps dips, crunches, diamond push-ups, burpees, box hops, dumbbell shoulder presses and dumbbell curls. Sprint 400 meters between each exercise.
Aerobic Exercise
Aerobic exercise helps burn a large amount of calories, as well as raises your metabolism, helping your body burn more calories even while resting. Marines often incorporate running into their workouts to build endurance. You can begin a running program by alternating jogging for two minutes and walking for two minutes. Keep repeating the exercises until you reach a total of 30 minutes of running and walking six times a week. Every week, increase the amount of time you spend running by two minutes until you can eventually run for half an hour.
Resistance Training
Resistance training helps build lean muscle mass, which burns more calories than fat. Marines use resistance training to improve their strength and power. You can do resistance training using your own body weight, free weights such as dumbbells or weight machines. Some resistance training exercises that Marines use to work major muscle groups include: push-ups, crunches, bench presses, shoulder presses, squats, lunges, biceps curls, triceps extensions, pull-ups and chin-ups. Start out by doing two sets of 10 for each exercise and gradually increase your weight amount and number of reps as your body becomes accustomed to the program.
Warning
See your doctor for the green light before beginning any workout program. When you do weight training, allow your body at least one day of rest between sessions so your muscles can rebuild and repair. Marine workouts can be intense and demanding, so pay attention to your body and allow it to rest if you are becoming too sore or worn down. If you experience any sharp or lasting pains while working out, stop and consult your doctor.
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