Military-Exercise Techniques to Lose Weight: Fitness Guide, Part 4
We will begin once again with a rucksack march. Instead of the previous fifty-five pounds, we will be upgrading your total weight to sixty pounds. Notice that instead of jumping ten pounds, we did five, that’s because from here on out it is important to be safe. You do not want to injure yourself in this process. I also am highly emphasizing stretching for twenty minutes before. This is starting to get to a lot of weight and you can easily pull something. To fill your rucksack you can use rocks, sandbags (45 pounds per bag), or gallon jugs of water (8.2 pounds apiece). I recommend water because it can cool you off if you begin to overheat and it provides you with drinking water. Also please carry a bottle of Gatorade at all times. It will be an excellent aid.
On this rucksack march we will be going a little further. Instead of the previous six miles we will go an extra one mile. So, march away from your starting location 3.5 miles, forcing yourself to hump it back the hard way. We all know that if we just walk in a circle on a track the bleachers begin to look appealing. I cannot stress this enough, as I did in part 3 of this exercise plan, eat carbohydrates. You are trying to lose weight but if you deprive yourself of certain food groups you will be in worse shape than when you started!
After you have completed your 7 mile rucksack march it is time for the second part of this exercise, running. That’s right strap on your jogging shoes and drink up some Gatorade, it’s time for running! Last time we had you running at 3 miles. This time, we’re moving you up to 4 miles. Once again, I recommend you run 2 miles in one direction and then run back. If you must, you can walk, but do not get in that habit. Walking is the worst case scenario! I want to push yourself as hard as you’ve been pushing yourself so far in this exercise plan!
Once you’ve completed your running exercise take a thirty minute break. If you feel confident you can continue without a break then by all means lets rush right into push-ups and sit-ups. If you’re doing this exercise plan because you plan on eventually trying to survive through SFAS (Special Forces Assessment) then I recommend not taking a break! You recently had to do three-hundred and fifty push-ups and sit-ups each. I am not setting a time limit of 15 minutes and raising that number to four-hundred. It sounds like a lot but force yourself to keep going. Only take a second break when your arms have given out ten times and you’ve nearly broken your nose. For sit-ups only take a break when you start to see starts because your muscles made you slam the back of your head against the floor. (Use a pillow just in case, this does happen!)
This concludes part four of this series. Please read parts 1, 2, and 3 and master them before performing this task. Before moving on to part 5 please make sure you can do all of these tasks at the best of your ability. Good luck; remember, you can do it!
