BUILD MONSTER TRAPS....In less than 10 minutes...

So you have been hitting the gym lately and notice your muscles growing. Yet you seem to be missing something. TRAPS! Although you use your traps in most pulling upper body workouts, many people do not actually work them like they should.

Take a look at my video below for a quick way to get a full pump in your traps and starting adding size today!

Also, I have started a NEW FACEBOOK GROUP for those of you who want to share your videos and fitness ideas as well. Join and share some good content and you could be featured here!

~ D

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Easy, Healthy Meal with 40 Grams of Protein PER SERVING!

Bang Bang Chicken and Shrimp

 You want something easy to prepare? You want something delicious and filling? You want 40g + of Protein per serving? Than this meal is for you.

Bang Bang Chicken and Shrimp, it's whats for dinner. I have wrote a couple articles so far stressing the importance of healthy meals with the proper subsistence to amass gains AND burn stubborn belly fat. However, I must say this meal is the best bet yet. Mainly because of the Protein content per serving, but also because of the great taste!

There are too many studies out there to count which focus on the proper macros for bodybuilding and gaining muscle. I have seen studies which site National University Credentials ranging from daily protein recommendations of 0.7-0.8g per Lb of body weight all the way to 1.5-1.7g per Lb of body weight? So how do you know which study to trust?

Simple. Try for yourself. Comment below for recipe and to let me know how much protein per Lb you intake daily!

~ D

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Weekend Rest: The Key to proper recovery and muscle growth

The majority of amateur bodybuilders, and I mean REAL amateurs not competive level amateurs, complete there lifting workouts throughout the week and take the weekend to rest. This is especially prevalant in the Military lifestyle. I have spent years training Soldiers, but only during the week.

6 AM formation, 6:30 PT (Physical Training) for an hour and then on with the work day. However, what actually happens during the weekend? And how does rest affect your muscle growth, anabolic, and metabolic rate?

There are countless articles out there explaining that during sleep, your body's anabolic rate is much higher. This means your body is working overtime to repair any muscle tears (What occurs when you lift hard) and rebuild stronger.

This is not only true during sleep though, although this may be the most important time for rest and recovery. However, many of us in the Army rest on the weekends. The key to rest and recovery is just that, REST! Allow your body to rebuild itself, help by supplying the proper nutrition, to include a lot of protein if you are trying to build muscle size and strength!

Here is a great article on rest: Article source: relentlessgains.com

I am sitting here writing this article on a Monday. I will admit this morning, I emt my gym partner at 0900 at our local Military Fitness Facility to complete a 5x5 workout set. This included 5 sets of 5 reps of Squats, Overhead Press, and Deadlifts. However, as I arrived at the gym I felt tired and tight.

My mind was elsewhere, and I had already accepted the defeated attitude. Understand, our 5x5 program is now half way through and the lifts are HEAVY! We are currently at approximately 70% of our One Rep Max (1RM) and we are doing 25 repetitions! It gets hard fast.

However, I thought about it and realized I had a whole weekend of rest behind me. So I changed my attitude, completed some dynamic stretching and warmups and I was ready to go. The outcome was a satisfying complete workout with great pumps and tons of motivation.

Just remember, if you rest your body will respond positively and every time you pick up that barbell or whatever your lifting, you will be able to pick up more and more weight!

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Boost Your Metabolism/ Gain Massive Leg Muscle/ Lose Fat Fast With...

RUCK MARCHING

Ruck Marching is not only for the Military these days. Anyone with a backpack and some weights can train Military style! Check out my most recent Fitness Video on Youtube for a great example of this.

If you think you may enjoy this type of exercise look for the description below my video for some great links backing up the benefits of Ruck Marching as well as some links for great gear.

~ D

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5x5 Strength Program Intro

Here is my first video in my new 5x5 Strength Program series. Sorry about the low volume, as this is my first voice over and I obviously need some practice :)

Click here for the VIDEO

I hope you enjoy it. Subscribe for future videos, as well as posts explaining the benefits of this program and how to modify for intermediate or advanced lifters!

~ D

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New videos coming soon!!!

So, I am sorry for my absence for a couple days. Also, thank you for the thousands of site views in reference to my 2 Military HERO posts!

I have been helping my son and daughter the last couple days, starting up their very own Youtube Channel. So far it seems like a great way to get them to brainstorm and spend time being productive!!

My son and daughters channel!

Anyway, I will be devoting some time to my PASSION, this blog and my Youtube Channel, and uploading some great new content soon. 

Keep an eye out for two new series (Video blogs):

1.) Stronglifts 5x5 review and my own version of this exercise program.

2.) HIIT (Tabata) workout advice and new app I am currently developing!

So in the meantime, why don;t you check out my kids videos so far and give them some likes or subscribe if you enjoy!

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Invest 4 Minutes: BOOST Metabolism and SHRED Fat

If you have never heard of Tabata's, you need to open a new window and do a GOOGLE SEARCH on them immediately! This High Intensity Interval Training (HIIT) method was designed by a Physician by the same name, Dr. Izumi Tabata and tested on Olympic athletes. Here is a great article about the Origins of Tabata/HIIT.

In 3 months I went from pudge and love handles to this...

   I challenge all you reading this to try this HIIT workout type just ONE time... Then leave a message for Soldier Fitness on Facebook, Twitter, here, or Youtube and let us know how you feel. For a basic workout with bodyweight only to try at home try this from my Youtube channel.

One of my original Fitness videos from 2012.

This is the exact workout I used to lose 3" off my waist and 12 pounds in just 3 moths in 2012. Works great!

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Military Fitness Hero 2: Paige Vlieger

For some people, aging is just something we accept. As we leave our adolescence and transition into adulthood we become complacent, even if we are unhappy with ourselves. Where we are in life and what we have become is just accepted. These people go on about their everyday lives only dreaming about changing and never taking action. 

 However, every once in awhile a person refuses to accept this reality. These people not only realize they can change but take action to make it happen. After all, life's problems wouldn't be called hurdles if there wasn't a way to get over them.

Find Paige on Facebook HERE!

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending. ~Attributed to Carl Bard







  Paige began her journey into serious fitness in 2011 while her husband was deployed to Afghanistan with the US Army. What started as simple lifestyle changes including healthier eating and daily walks has since morphed into a whole new lifestyle and career.

  Her journey into fitness not only includes personal transformation, but transformation of others as well. She has taken the lessons she learned and applied them to design fitness plans and train others. Paige is currently working at a Military Fitness Center where she designs workout systems, trains, and mentors others to help live a healthier lifestyle as well. 


Paige holds multiple credentials and certifications including:

• BS in Nutrition and Exercise Science
• CPT
• Group Fitness
• PN Sports Nutrition Lv1
• TRX Instructor
• Fat Blast Boot Camp Instructor/Designer 
• and many others...

Paige has taken her success as an athlete to the stage in the most recent years, attending several events. In August 2014, Paige competed in the Stuggart Classic. Then in October 2014 she competed professionally in the IFBB German/American Open. Most recently in March 2015, she took her skill set international and competed in the Annual Fitness Helsinki competition, placing third in her class. A success most of us amateur bodybuilders only dream of!


Some of Paige's other notable fitness accomplishments include racing in several Tough Mudder and Spartan Races. Paige also competed in a Military Mud Obstacle Course, placing first for her division. She is active daily in her local Military community, completing numerous charity and Holiday runs. 

 If you can't understand now why I have chosen Paige as a Military Fitness Hero, then this is the wrong page for you to visit. Her list of accomplishments are only limited by the space the internet allows me to type this article in and will only grow with time.

Thank you for the inspiration Paige!

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YOGA for Bodybuilding/Sculpting your physique

You heard YOGA is not right for Bodybuilders? You heard WRONG. Flexibility, to include joint and tendon strength and mobility are key to preventing injuries and keeping that great form you worked so hard to learn.

Check out Christopher at bodybuilding.com

 

I have seen it time and time again, even experienced it myself leading to a massive lower back injury. Someone spends the time and effort required to master the form for a certain lift. Than they add weight and form goes out the window. Take the squat for example:

o  Proper placement of the barbell
o  Solid stance
o  Leed with the hips and keep proper balance on feet
o  Don't over extend your knees, keepign them in line with your feet
o  Keep your chest high and perform proper depth

The list goes on and on.... These are great tips and pretty easy to follow if you have at least moderate experience performing a proper squat. How come than, as soon as the weight raises above ones "comfort" zone do we have a tendency to lean forward, or lift with our back?

The answers are as numerous as the questions. However, one answer is seldomly discussed. FLEXIBILITY and MOBILITY. Please take a look at a video below by Ben Pakulski and really pay attention to his words of wisdom regarding YOGA and BODYBUILDING.

Ben Pakulski Yoga in Bodybuilding

 

Bottom line up front or BLUF as we say in the Military: This man has decades of experience and several credentials to back it up. Next time someone asks if you want to try out Yoga, maybe you should tell them yes!

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Military Fitness Hero 1: Constance Edwards

Some of you may say I chose my wife as the first Military Hero to write about for obvious reasons. Other, who know her understand why. She is a BEAST....

Wife, mother of three, and athlete. She is smart, caring, and beautiful (I know I am biased). constance has helped raise three children while overseeing a house, bank accounts, and anything else you can think of. All while married to a Soldier. Those of you who are currently Military families, or once were, understand the struggles which come from this lifestyle. However, others may not.

As for fitness, she is top notch. Having started taking fitness seriously just a couple years ago. Constance has already successfully completed a Tough Mudder and 2 Spartan races. However, Constance's fit lifestyle expands beyond just the gym and obstacle courses. She has completed 5Ks for charity, embarked in deep ocean scuba diving, and gone cross country mountain biking on several occasions.

Constance is the rock of household and when everyone else wants to give up manages everytime to lift their spirits and get them back on track to living a healthy and happy fit lifestyle!

To contact Constance for advice or tips on your journey to overall fitness please click the email link at the top of this page or comment below!

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Military Fitness Heros

I will be starting a new page which highlights certain Military related people who have stood out and excelled in fitness and life. Of course my wife will be first, and second is lined up also. BUT.....if you have someone you would like to nominate for this page please let me know and I can get started on their story as well! Comment below or email me...

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FOOD for GAINS... Nutritious and delicious!

Easy to cook and delicious healthy meals to support muscle building and fitness.

Portabella Mushroom Jambalaya Chicken with Jalapenos

Credit: Constance Edwards

Shrimp Curry with Asparagus

Credit: Constance Edwards

Two fast and easy healthy meals which are on the lower side with Calories but contain great protein and carbohydrate sources. RT or comment below for recipe.

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5x5 Workout Split for Guaranteed Gains

Solid gains, more strength, and new personal records! Some of the most successful bodybuilders, power lifters, and Olympians to date have used the 5x5 workout split to burst through plateaus for decades. In 2007, a man named Mehdi took all this information and laid it out in an easy to follow website which he calls STRONGLIFTS 5x5. Go ahead and take a look at some of his videos below.

Stronglifts 5x5 Full Workout A

Stronglifts 5x5 Full Workout B

With these two videos, and the help of either Mehdi's app or his excel spreadsheets you can easily be on the way to a new you! Even if you are an intermediate lifter such as my wife and I you can add peripherals such as pull-ups, bicep curls, etc. to help get that "Pump" many of us love.

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Want to join a 500 or 1,000 pound club?

You don't need to be a gym member, only have a place to do three exercises! Bench Press, Squat, and Deadlift.... I recently competed and managed to get a total of 1,095 lbs at 197 lbs body weight. If I can do it you can to. Comment below if you want to know a sure fire way to get this goal. It is a simple exercise routine, designed and used by famous bodybuilders for decades.... Even Arnold!

Here's my video from our recent competition! 

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REST is just as important as every other part of fitness!

Today is a weekend, meaning I have three kids sitting around the house bored and asking for food every 30 minutes. Somehow it became our job as parents to entertain our kids on their off time. What ever happened to the days we would stay outside from sun up until sun down as kids, just playing all the time...

Remember, your body needs rest to properly recover from the stress you put on not only your muscles but your hormones, ligaments, etc...... With the current 5 x 5 program my wife and I are running, which you can find at Stronglifts Website, we work out three times a week heavily and then light stuff and peripherals on some other days.

Take a look below for some videos of how I chose to spend my time resting up for next weeks lifts and have a great weekend!

Spartan Race: Munich, Germany April 2014. Watch on Youtube

We decided to make a rap video for fun. 

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Healthy Eating for a Healthy Body

Brazilian-Style Seafood Stew...Now THAT's whats for dinner.

RT @soldier_fitness for recipe..

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Comedy Section

Although I am starting this blog on 06 March 2015, I have TONS of older content on Youtube. Here's some of my older comedy videos.

Go ahead, you know you want the secret. Watch on Youtube

Scaring my son half to death. Watch on Youtube

Having fun with the Root Suit in Germany . Watch on Youtube

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Some of my older Fitness videos

Although I am starting this blog on 06 March 2015, I have TONS of older content on Youtube. Here's some of my older fitness tutorial videos.

Tabata Core Series: 4 min HIIT routine. Watch on Youtube

My original Tabata Instructional Video. Watch on YouTube.

FULL Tabata Trifecta ( 3 Tabatas). Watch on Youtube

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I want to share some of my older posts through Facebook and my Youtube channel: Dustins Video Space

My Youtube channel has been around for years. I wish I would have started this blog earlier to go along with my videos, but really never thought about it. So, without boring you any more, here's some of my older content to have a look at:

Above is a video describing a great way to use High Intensity Interval Training  (HIIT) to shred fat and sculpt your abs fast.

A little comedy video I did with my kids years ago.

Go ahead check out my Tough Mudder adventures...in Germany!!!

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Welcome to my BLOG

Let me start with a little about myself. My name is Dustin and I am a U.S. Army Soldier. I have been serving for just over 6 years, and loving every minute of it. I decided to start this blog for many reasons, the main goal being to help motivate and educate others about the fitness lifestyle and culture.

    I joined the Army a little later than most, at 24, and struggled keeping up with other Soldiers fitness for a good part of my first year in. However, as I have progressed through the ranks; first as a private, then a specialist, a junior NCO, and finally becoming a staff NCO I have collected a lifetime of practical and functional fitness knowledge.

   Some of this came from basic Army physical training (PT), more from serving on an Army SWAT (SRT) team, and most from trial and error. Now, looking back on my Military career from a physical fitness standpoint I realize all I have accomplished. I have maxed out PT tests, I have completed an Army 10 miler (run), and I have qualified for a 1,000 lb weight lifting club just to name a few.

   So, my overall goal for this blog. I want to document my personal fitness experiences. I want to connect with others who share the same of love of the "pump" you get while lifting Iron. Hopefully this Blog will serve as a place for not only serious fitness videos and commentary but some funny ones as well. See ya later....

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