HOW TO TRAIN LIKE A MARINE: NUTRITION, EXERCISE ROUTINE & MUSCLE RECOVERY

This week, celebrity trainer and former Marine Aaron Williamson shares his knowledge and experience in the U.S. Marine Corps to highlight great nutrition and quickfire workout program.

Are You Tough Enough?

The U.S. Marine Corps is known for its physically fit warriors but it all starts with preparation, mentally & physically. As a skinny 160 lb bean pole standing at 6’3” tall, I graduated from Marine Corps recruit training with a whole new perspective on life ready to conquer anything and everything I set my mind to. I found a toughness and grit that I never knew I had, and it all started with pushing my body and mind to its limits. Before I enlisted people doubted me and my abilities so that became so much motivation for me. I would tell myself every day, “If you want to be elite you have to think like someone who’s elite in every facet of your life.” This mentality would awaken me to my destiny and allow me to open myself up and transform from the 160 lb bean pole to a 260 lb ass-kicking U.S. Marine. I’m proof that anyone can achieve greatness and I want to share the secrets with you!

Train Like a Marine.

Training like a Marine means going to war with your body.You have to break down barriers that set you apart from the average human. When pain sets in you have to fight through it. You have to visualize yourself winning. When your body aches and wants to shut down, you have to harness an intense will to dominate and accept nothing else, but to succeed at your goal whether it’s performing 50 reps of an exercise or running 10 miles. Once you flip the switch you only turn it off once you’re done.

Marine Corps Nutrition.

To prime your body for the war that’s about to come, it’s extremely important to have a well-balanced meal at least an hour prior. That meal would consist of a lean protein, some good fats, and perhaps some veggies or fruits. If time doesn’t allow for a meal you can always turn to a protein shake: a good whey protein isolate with some good fats like coconut oil. AND if all else fails & you’re on the go, make sure to have some protein bars on hand. Going into intense training without food is like getting on the road to drive cross country with an empty tank. Always be prepared and make sure you feed the machine!

The Marine Workout Routine.

This quickfire program is created to prepare you physically and mentally to do battle on a daily basis & win!

• Warm-up #1: Dynamic Stretching for 5 minutes
• Warm-up #2: Run 1 mile
• Push-ups: maximum reps in 1 minute
• Pull-ups: 20 reps.
• Abdominal Crunches: maximum repetitions in 1 minute
• Kettlebell Swings: 20 reps
• Walking Lunges: maximum reps in 2 minutes
• Hanging Leg Raises: maximum repetitions in 1 minute
• Burpees: 20 reps
• Bodyweight Squats: maximum reps in 1 minute
• Rest 1 minute & Repeat.
• Cool Down & Stretch: 10 minutes.

The Post-Workout Recovery.

As with any intense exercise, recovery is key. Just like pre-workout nutrition is important, the same goes for post workout nutrition, that’s why many athletes take BCAA supplements during or after their workouts. Post workout is the time your body is ready to absorb as many nutrients as it can handle so be sure to thrown down some quality whey isolate, simple carbs and glutamine. About an hour after you should be sure to eat another well-balanced whole food meal. Nutrition should never be overlooked as the training can only be successful when supported by the proper food.

Dismissed.

Now that you have the basics: mental preparation, physical preparation, proper nutrition, proper supplementation, and the workout…it’s time for battle.

READY? BEGIN!