The Marine Corps require its forces to be in peak physical condition, which makes its weight-loss program effective, whether you want to sign up or just get in better shape. The Marine fitness program provides a plethora of physically challenging exercises which keeps things interesting and grueling. Marines often use circuit training to get in shape because it builds muscle endurance, as well as burning calories.
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Getting Cut with Squats
The squat is a common and effective exercise used by Marines to build muscles and lose weight. It helps boost your resting metabolism, which helps you burn more calories. To perform this exercise, stand with your arms extended forward. Squat by bending your knees and allow your hips to bend back as though you are going to sit down. Continue to descend until your thighs are about parallel to the ground. Lift yourself back up to the starting position by flexing your hips, knees and glutes. You can hold a barbell or a pair of dumbbells to make the exercise more challenging.
Leg Pumping Lunges
Performing lunges and squats engage your largest muscles for a complete lower-body workout, according to Stew Smith, a military fitness trainer and author. Begin the exercise with your back straight, abs engaged and your hands on your waist. Take a lunge forward by dropping your back knee while flexing the front leg knee and hip. Extend your front knee and flex your quads to bring yourself back to the starting position in a controlled manner and repeat the same on your other leg.
Putting It All Together
To burn calories and lose weight, incorporate the leg workouts into a Marine circuit exercise. Perform squats, lunges pullups, pushups, bicep curls and triceps extensions for one minute each. After completing three of the one-minute exercises with no rest in between, jog or cycle at a fast pace for three minutes. Complete another three exercises of your choice with two minutes of crunches or sit-ups. Hop back on the bike and cycle for an additional three minutes. Continue this cycle for a maximum of 20 minutes. Perform this circuit two or three times a week on nonconsecutive days to lose weight.
Marines eat a healthy diet to perform for duty and maintain a healthy body weight. The first step to losing weight is drinking about 2 liters of water a day to get rid of your water weight. The body retains water and fluids if you don’t drink enough water. Processed foods such as sweet snacks, baked goods and microwavable meals are high in calories and sodium, which makes it difficult to create a calorie deficit for weight loss. Stick to whole foods such as oatmeal and egg whites in the morning, vegetables and fruits with protein from lean meat or seafood for lunch and dinner. You can eat four or five small meals a day to control your calorie intake and hunger.