Strengthen the Rotator Cuff for Excellent Military Fitness

In the military, why would you want big bulky muscles? To get in shape for the military (and basic training), try strengthening your rotator cuffs. Most people think that big bulky muscles equal strength, when in fact the opposite is true in the military.

Extra muscle means extra weight, and you don’t want extra weight. You want defined muscles capable of repetitive movements. Your goal is to have enough muscle to push and pull your body weight repetitively with the least amount of resistance (extra weight) as possible. Extra weight will only wear you down. Leave the beach body for later, this article will allow you to increase your repetition counts for upper body movements considerably.

The rotator cuff is the supporting structure of the shoulder which consists of the muscles and tendons that attach the arm to the shoulder. Basically, it allows the arm to move. A strong rotator cuff is great for being able to do repetitive push-ups. Rotator cuff exercises are a part of my daily workout routine and I can easily do 100+ push-ups in a row without stopping. Take a look at this video for some great rotator cuff strengthening exercises, which has increased my push-up count considerably.

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival.

How to Reduce the Pain of Shin Splints

Shin Splints

In my book The Ultimate Basic Training Guidebook, I outline an 8-week fitness routine to get in shape for basic training.  Getting in shape for basic training is great, but sometimes it can leave you with shin splints.

Shin splints are a common cause for concern for each military recruit. Whether you are leaving for Air Force boot camp and just trying to prepare yourself for the Army basic training workout, shin splints can easily occur. And, to make it even worse, there is no magic pill to cure them.  Shin splints are a result of fatigue and trauma of the muscles near your shins.  This trauma can feel like someone is hammering at your shins with each step. For military fitness style workouts, shin splints can definitely be a road block, and surviving boot camp will be that much harder.  

The Army basic training schedule leaves little room for rest and relaxation, so what can a recruit do to get rid of shin splints before arriving at basic training? Lots!

First things first, get new shoes. Most recruits don't get the right shoes. Shoes should fit comfortable and feel well, if they do not, you are adding trauma to your shins with every step you take. Shin splints often occur with new shoes, if this happens, simply get new shoes that fit better and you will see shin splints quickly disappear.

Another quick fix for shin splints is to practice running on soft surfaces, not pavement. Running on grass should help the pain subside.

Rest may not be a luxury you have if your in training, however, if your shins are throbbing even when sitting on the sofa, you must stay off them as much as possible

Another cause of shin splints is being overweight.  If you are overweight and have time to drop a few pounds, you will put less stress on your shins.

Last but not least, try adjusting your running technique. Get some gel insoles for your shoes. This will angle your foot toward your toes slightly. You should try running on your toes more than the heels of your foot. When you run on the heels of your foot on a hard surface, your shin is experiencing too much trauma for your muscles to bear.

Follow the above tips when undergoing an Army physical fitness program and surviving boot camp will be a lot less painful

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival.

Skates Like a HUMMER: Converting to Quadlines

Q.

 Hello, SSG Ken and Stephanie Weichert!

Thanks for what you two do! I get GX magazine delivered to my house and I try your workouts every week. They are awesome! I have lost 20 pounds in 10 weeks and I increased my APFT score by 24 points. Keep the tips coming!

With the weather getting better, what are some creative exercise programs to do outside?

HOOAH!

SGT Tina L., Indiana Army National Guard

A.

 Hello, SGT!

Thanks for the compliments! Keep up the great work. Your results are outstanding!

Stephanie recently tried an outside exercise program that she has not attempted in several years and loved it! A week later, she got me on it. It was great! I worked muscles that I have not worked in a long time. I suggest that you do the same! Let me know what you think.

Best Regards,
SSG Ken Weichert

From Stephanie’s Journal:

Much to the delight of all little girls during the mid-eighties, Baby Skates made her entrance into the world. When turned on, this plastic doll clumsily teetered to and fro on her little skates, magically inching forward and occasionally tottering over. Now, with that vision in mind, you might be able to imagine a 5’10” fully grown woman who at one time played with that doll, somewhat mirroring that image while skating.

Today was my first foray into ‘Skatesville’. I gripped my neighbor’s old broken down green Ford truck as I carefully stepped my way down our shared sloped driveway. The striking realization of its exact slope was not apparent until I laced up my brand new Quadline skates with their ginormous 100mm wheels and began to maneuver my way down the driveway to the street. Baby Skates at this juncture had me beat, as at least she was able to use her bodyweight to move forward.

Stephanie laces up her Quadlines.

Photo by Chris Kissling

Body weight, who needs body weight? Gravity had a vicious grip on me and was coaxing me into this new relationship with the pavement, faster than I was apparently ready to move. However, move I did, step-by-step, right down the driveway, using my neighbor’s truck as a crutch. After running out of truck to grip, I allowed myself to be fully immersed in this new relationship with the Quadlines and the pavement.

Twenty minutes later I had figured out how to somewhat utilize the rubber stopper located at the front of my glowing white skates. Like the bored coffee shop employee, they decide to work when things are going slow. Thirty minutes later, and quite popular with the 5-10 year old crowd, I was continuing through the neighborhood. I began to realize skating requires quite a bit of kinetic energy from my gluteus minimus and maximus (you know, the backside, the bum). I realized “core work” on skates has quite a different connotation to it than does static gym exercise. I was pleased that my pads did not make friends with the pavement.

Forty minutes later, I was on the last slope home. I didn’t realize that Mt. Everest was only steps outside my front door and that my condo rested in the valley of two mountains. I was cruising at speeds illegal in residential areas, arms flailing, trying to recall a skiing maneuver, the snowplow, in an effort to reduce my speed from mach two to mach one, while staying in one piece. I was in temporary horror at the speeds at which I had found myself traveling. Luckily, I was still standing when I arrived at the foot of Mt Everest, a football field later.

As I sat down to remove the skates that evening, I thanked God my Creator that I had made it in one bloodless piece. I looked forward to day two.

Hello, again, SGT!

The skates that I used are called Skorpions. I got them from Skates.com, and I highly recommend them. They are fast and efficient, and their customer service is great!

The Skorpions fastened directly around my military boots. They worked well, even with my size 12-wide boots. The difference is that I had to immediately get used to the wide wheel frames. My first time up, I found myself rubbing the inside wheels together. However, after a few minutes, I was trying old tricks. Best of all, I was spending quality time with my wife!

We made a full day of it on our next skating experience, adding some exercises in the park to strengthen our core and upper body muscles in the process. After skating until we wanted a break, we pulled over to a grassy area and performed abdominal exercises and push-ups. After we had enough of the core and upper bodywork, we carefully stood up and rolled forward for another skating run.

After a few hours of that, we plopped down on the grass and pulled a couple of sandwiches out of our small backpacks and enjoyed the warm sun and serene moment. I suggest you do the same!

Have fun!
SSG Ken Weichert

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

The Secret to a Devastating Elbow Strike

One of the most devastating strikes you can use in close quarters combat is the elbow strike.

However, many people don't understand the dynamics of this powerful move and end up getting it completely wrong, resulting in a missed target and insufficient power at the point of impact.

Let me explain...

Striking someone with your elbow requires you to be very close to their body because you don't have as long of a reach as you do with throwing a regular punch. Because of this shorter range, the farther away you are from your attacker, the more your whole body has to move in order to hit your target (in this example, the head).

Many people who try to throw an elbow strike from "punching range" (about 3' from your attacker) therefore end up signaling their intentions too early as the person they're trying to hit picks up their movement with their eyes and instantaneously flinches backward.

This creates a "moving target" for you that's harder to hit and because their head is moving back in the same direction as your elbow strike, less force is generated at impact.

Does that mean that you can't take advantage of the elbow strike unless you're right up in someone's face?

Not at all. Here's the secret to overcoming this obstacle and still be able to land a devastating elbow strike at further distances...

The answer is in your "lead hand", or the hand that is closest to your attacker.

Assuming that you're going to strike with your right elbow, you would first bring your left hand up, under your attacker's line of sight, and grab the back of the neck/head.

At the same time as delivering your elbow strike, you're going to pull his head, trying to get your left hand to meet halfway with your right elbow.

This accomplishes several things...

1. Your lead hand is closer and quicker so you can control your attacker much faster and easier by quickly grabbing on and pulling him in.

2. By pulling and striking at the same time, you shorten the distance it takes for your elbow strike to hit it's target by 50%.

3. Because his head and your elbow strike are traveling toward each other, you greatly increase the amount of force at the point of impact (think about a head-on collision in your car vs. rear ending a car going in the same direction as you)

Learn to use your lead hand to your advantage and you'll quickly master the elbow strike.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

No Cramping!

Muscle cramps got you down? Certainly if you work out a lot, or have been to military basic training, you have experienced muscle cramps.  Check out this video I made for you to help you reduce muscle cramps, brought to you by UltimateBasicTraining...

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival, available at UltimateBasicTraining.com.

The Hidden Stomach Muscle

Everyone can identify with the 6 pack abs look, but few enjoy doing sit-ups. With this article, I will teach you how to get your stomach flat with less sit-ups.

There is a muscle called the Transverse Abdominus that acts as a stabilizer to your entire middle section.  If your not familiar with this muscle, go through basic training.  Drill sergeants love exercises that involve the Transverse Abdominus because when this muscle is strong, your back and stomach are strong.  Unfortunately, traditional sit-ups and crunches hardly exercise the transverse abdominus.  In order to maximize that 6 pack abs look, you will need to strengthen this muscle.

Let me tell you a brief story. I was doing stomach crunches my entire adult life, but when I reached 30 I realized that my ad muscles were getting harder to see. No matter what I ate (or didn’t eat) and no matter how many stomach exercises I did, my abdominal muscles kept slowly disappearing. Then, I started incorporating exercises that involved the Transverse Abdominus.  Ever since then, I am happy to stay my stomach muscles are more prevalent than ever before. Not only that, my posture is better.  Why? The Transverse Abdominus is connected to your back, ribs and pelvis.  In essence, it is the ultimate stabilizing muscle for your entire mid section.

A simple Internet search will reveal many techniques and exercises for strengthening the Transverse Abdominus, but I will name a few of my favorites here. Again, if you have ben through basic training, some of these exercises will be familiar to you:

The Focused Crunch – Although they are similar, do not mistake this exercise for an abdominal crunch.

• Put your back on the floor with your knees bent and your feet should be firmly on the floor.
• Put your hands just below and to the sides of your belly button. Press a couple fingers from both hands into your lower abdomen.
• Begin by drawing your lower abdomen down towards the floor but do not move your pelvis.  Your chest should raise slightly.
• Stop drawing in your stomach as soon as you feel your muscles being to tighten. The muscles underneath your fingers should feel tight. If you move too far, you will stop working your Transverse Abdominus and begin stressing your oblique muscles instead.
• Hold this position for 10 to 15 seconds while breathing normally.
• Do ten to twelve repetitions if this exercise is new to you, increase repetitions as needed.

Scissor Kicks – A drill sergeants favorite

• Put your back on the floor with your knees bent and your feet should be firmly on the floor.
• Place your hands under your buttocks.
• Raise one leg about 12 inches off the ground and slowly lower it back down.
• As you lower one leg, raise the other in the same manner.
• Start with three sets of ten to twelve repetitions, increase repetitions as needed.

The Modified Plank - This is a tough exercise, proceed with caution.

• Start in the push-up position with your palms on the floor and toes on the ground.  Your back should be straight and your feet should be hip-width apart.
• Raise one leg as high as you can and then to a push-up.  Switch legs and repeat.
• Start with three sets of ten to twelve repetitions, increase repetitions as needed.

For other great workout tips, consult the Ultimate Basic Training Guidebook and Workbook at UltimateBasicTraining.com.

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival, available at UltimateBasicTraining.com.

Restore Your Workout Wardrobe, Save Money and the Planet!

I don't know about you, but I hate lugging a big gym bag to work, and if I go home to change after a long day, the couch starts calling my name louder than the treadmill.

I have found a solution to the two-wardrobe problem: Restore Clothing. Not only can you wear these tops with built-in sports bras to work and out on the town, they are meant as fitness wear too.

I haven't even told you the best part yet... they are the most earth-friendly outfitter I have found. If you care about the environment this is a must-have. RESTORE stands for: Responsible, Earth Friendly, Sustainable, Technological, Organic, Recycled, Ergonomic®. The materials are chemical-free, organically grown or recycled and come from North America to save on fuel. From the coconut lining in the sports bras to their paperless business cards (they are made of stone but look like paper), to their earth-friendly packaging, they believe you buy better so the clothing lasts, and doesn't end up in a landfill.

To help you get in shape and save the planet, I have arranged a 15% discount for NikkiFitness readers.

Just go to www.restoreclothing.com and pick out the clothes you love, then enter the code "NIKKI" at checkout. I especially love the tops with build in sports bras like "classic tank with shelf bra," the "draped front top" (perfect for under a suit and then cardio-sculpt class) and the "crossover tank.."

I have pasted much more information about them below and attached thier logo. I have even met the owners here in New York City when I started wearing these clothes two months ago and could not be happier with the look, feel and function.

There is also a link on my website www.nikkifitness.com

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Fitness Networking

One of the best ways to get and stay in shape is to have a workout buddy. But sometimes our friends are too busy eating pizza, drinking beer and "hanging out" on Facebook.

It happens to everyone. Don't despair - I am here to help.

What if you could meet good influences on a Facebook-type atmosphere?

Twitter and FitFiend.com are two cool ways to chat with fitness friends and share tips, articles, workout moves and more with hundreds of workout buddies. On Twitter you can also search topics and see what people are saying about them. Type in yoga, kickboxing, running, anything to find people to share ideas and experiences with.

Click away, then get to your workout.

www.fitfiend.com/nikkifitness.html
https://twitter.com/NikkiFitness

The NikkiFitness Booty Camp DVD is out in March. Visit www.nikkifitness.com to sign up.

Fitness - Fit it in!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

A Safe (Yet Advanced) Deadlift Option For More Mass

Deadlifts are thought of by many as the Grand Poo-Bah of all exercises. Along with Elvis, they share the title of “The King”, and it’s a classic when it comes to mass building!

Unfortunately, the deadlift has gotten an undeserved bad rap as lifters have come to believe it causes back injuries and lead to thick waists.

Well, it’s true that the deadlift HAS caused many a blown disc (mine included!), but when done properly, the deadlift is no more risky than any other exercise.

And trust me...you DON'T want to miss out on the benefits the deadlift can bring!

So here's a safe alternative I like to use that ALSO allows me to put out maximum power in my lift without making my chiropractor any richer than he already is.

SEATED SHRUG MACHINE DEADLIFTS

For this exercise, you’ll look around your gym for a machine that is meant to be used for “seated shoulder shrugs”. (It has an adjustable seat with a handle on the bottom at each side connected to the bar where you would place the weight plates. If you can’t find it, ask an attendant at the gym to guide you in.)

Now, either remove the seat or adjust it all the way down…you won’t be using it!

However you will be using the backrest as your guide as you bend down and grasp the bars at the bottom handles.

Then, lift the weight up as you stand until you're completely standing and your arms are fully extended by your sides, holding on to the weight handles.

Next, bend your knees in traditional "deadlift fashion" while keeping your arms straight and your head up.

Keep a slow 4-count descent but don’t let the bars reach the point where the weights are resting on the floor again...you want to keep the tension on your legs the entire time.

Knock out 8-15 reps (or until you start to see your quadriceps start to burst through your skin).

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Help! Help! I Just Ate a Carbohydrate!

Regardless of whether you're looking to gain muscle mass or lose body fat, diet will make up the foundation of your program.

Unfortunately, trendy diets and nutrition myths have made it more and more confusing to plan a proper program that supports your goals.

Probably no other nutrient has come under as much scrutiny in recent years as the carbohydrate and understanding the truth behind carb consumption will make or break your chances for success.

Here are 6 FACTS ABOUT CARBOHYDATES that you need to know before customizing your diet plan:

FACT 1: A Carb Is Not A Carb Is Not A Carb

All carbohydrates are NOT alike, but rather come in two forms: those that break down almost as soon as they hit your stomach (called High-Glycemic Index or High-"GI" carbs) and include such foods as pastries, mashed potatoes, white bread, white rice, fruit juices, etc., and those that digest more slowly in your body (called Low-Glycemic Index or Low-"GI" carbs) such as most fruits and vegetables, whole grain breads, oatmeal, sweet potatoes, etc.

As you're about to learn, each type of carb has a very different effect on your body and knowing when and how to eat each will make or break your success. Read on…

FACT 2: Low-Gl Carbs Help Burn Fat And Fuel Your Day

Since low-glycemic carbs don't digest as quickly, when your body is looking for energy it will decide to look toward your fat cells for the fuel it needs. That means that a steady, regulated supply of the right amount of low-GI carbs will help you burn fat all day long while providing you with the energy you need to make it through the rest of your day.

As an added bonus, low-GI carbs contain more nutrients and fiber which will give you a more "full" feeling and help you avoid those cravings you're about to learn about in FACT 3…

FACT 3: High-Gl Carbs Trigger Fat Storage…MOST Of The Time

Since high-GI foods digest so quickly, they rapidly increase blood sugar and trigger your body to release insulin. This forces your body to look to what you just ate or drank for fuel rather than using your fat stores.

To make things worse, this fast digestion means that food empties from your stomach quickly, leaving you craving more of those potato chips, french fries and cookies that got you there in the first place, essentially adding even MORE calories eager to make their way to your waistline.

However, there IS an exception to this rule which you'll discover in FACT 4…

FACT 4: When BAD Carbs Become The GOOD GUYS

The insulin spike that comes as a result of eating high-GI carbs can actually become your champion if used correctly. You see, insulin pushes glucose, the energy source in carbs, as well as protein, into your muscles, which is EXACTLY what you want to happen immediately after your workout.

While normally your muscles begin to break down following your workout in order to convert stored glycogen to fuel for the body, eating high-GI carbs will quickly restore the depleted glycogen stores and switch your muscles from a "breaking down" state to a "building up" state.

To accomplish this, be sure to take in approximately 70-100 GRAMS of high-glycemic carbs within ONE HOUR after a strenuous workout.

FACT 5: Hardgainers Rule " Carb Land "

While those of us who may just look at a doughnut and gain fat need to pay close attention to the type of carbs we take in, those cursed lean people (often called "hardgainers") may actually benefit from eating high-GI foods some of the time.

Here's the logic…

In order to gain weight, hardgainers need to consume LOTS of calories…many more than someone with a slower metabolism. By eating higher GI foods a few times during the day along with their lower GI foods, they'll actually become hungrier, allowing them to take in the extra calories they need to finally pack on some pounds.

If you're a hardgainer, your best bet is to make your post-workout meal and the one that follows that one a higher GI meal.

FACT 6: Low-GI Carbs Power Your Workouts

Looking for that "power buzz" to get you through your workout by downing a few candy bars right before? That initial sugar rush is NOT the friend you think it is.

While you will see a temporary boost in energy from the resulting insulin spike, consuming high-GI carbs right before exercising will leave you stranded without fuel when your body's insulin levels suddenly CRASH half way through your workout.

Eat low-GI carbs 1-2 hours before hitting the gym and you'll have all the energy you need to drive maximum power into your workout straight through to the end.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.