233rd BSB's trainer wages battle against flab
Stars and Stripes June 17, 2003
Getting fit for summer can be tough and challenging.
That’s where an exclusive total body, summer- ready workout comes in.
Created by Brian Morgan, personal trainer for the Army’s 233rd Base Support Battalion, the workout requires practically no equipment and helps bodies get lean and sculpted.
Staying fit is a lifestyle change. There may be many quick-fix gimmicks, but the true way of getting results boils down to good old-fashioned sweat, said Morgan, who is also an instructor for Ab Lab, an ab-intense workout offered free in Darmstadt, Germany.
Morgan’s total body workout is a strength-and-cardio program that aims for a firmer body overall. The mind will also reap benefits through lower stress levels and more confidence, Morgan said.
“It’s the best medicine money could buy — forget the doctors,” Morgan said of fitness.
“Getting fit is a lifestyle. It’s about change. It’s not just shaping up for the summer, but your goal should be to produce the best body of your life.”
Beginners should start with light weights and a low number of repetitions. Also, as with any workout regimen, consult a physician.
Morgan explains how the three components of fitness — strength training, aerobics and flexibility — are used in his program.
Each workout should begin with a warm-up, including 10 to 15 minutes of walking or jogging, as well as stretching. Then all workouts should end with a cool down, including stretching of all body parts worked.
Exercises aimed at specific parts of the body should be done every day, with at least one day’s break in between each body part. Also, 30 to 40 minutes of cardio activity, three to five days a week, should be included in a regular exercise plan. Cardio could include aerobic activity outside with skates, biking or hiking, water aerobics, dancing or learning a new cardio-intensive sport.
Monday: Focus on chest exercises. Do push-ups and dips. Shoot for three sets of 8 to 12 reps. Follow up with 30 minutes of cardio.
Tuesday: Rest muscles. Do 30 to 45 minutes of cardio.
Wednesday: Focus on back muscles. Do chin-ups and rows, with same sets and reps as above. Take a day off from cardio and instead stretch all major muscle groups.
Thursday is biceps day. Do dumbbell curls and concentration curls, shooting for same sets and reps as above. Weights should stay fairly light for beginners, between 3 to 10 pounds, and can even be done with two cans of soup.
Friday: Take a break from muscle building and enjoy 30 to 45 minutes of a cardio activity of your choice.
Saturday: Focus on legs. Do squats, lunges and leg curls with the same sets and reps as above. Take a break from cardio.
Sunday: Focus on shoulders. Do the same sets and reps as above for the military press and lateral raise (this is where cans of soup can come in handy again).
Note: Cardio need not be completed directly after each weight session. It can be broken up throughout the day with walks to and from work or school or completed later in the day.
For more information on the fitness program, call DSN 348-3355 or civilian 06151-693355.