Declare War On Your Belly: 21 Tips From The Army

Soldiers are super-fit for one very good reason: their lives depend on it. Those of us happily strolling along the street, chicken burger in hand, wouldn’t stand a chance in a combat zone, which is why our soldiers are famously lean, fast and strong. But the Army’s focus on basic, old-fashioned exercises, simple nutritional plans and speedy results means their training tactics are perfect for the rest of us. Army fitness has really changed from the Bangladesh War to the Kargil Operations. It’s now about aerobic fitness, muscular strength and the speed to react quickly to situations, so a really broad fitness is required. Here are 21 ways that Armies the world over stay combat ready…

1. Eat brekkie

Breakfast is very compulsory for all-day stamina. If you skip it and keel over it’s a punishable offence. At a Forward Operating Base (FOB) in Afghanistan, soldiers eat eggs, lean bacon and wholemeal toast or porridge and fruit.

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2. Get extreme

The Army encourages soldiers to do stag party activities like rock climbing, abseiling and white-water rafting. Dr. Erik Monasterio from Otago University’s research has found that extreme sportspeople score lower on harm avoidance tests, meaning they really don’t give a monkey’s when they’re in danger. As a result they perform better in ultrastressful situations and they’re less likely to squeal and cack their pants when they find themselves in a tight spot.

3. Avoid salt

Soldiers eat no more than 6g of salt per day. Salt makes you retain water and fat, slowing you down. You’ll be glad of your pace when an AK-47 is aimed at you.

4. Three square meals

To machine-gun the crap out of confusing nutritional advice, the army keeps things ultra simple. Soldiers eat three square meals a day split into three separate parts so you can’t go wrong. Your plate should be one-third starchy foods like potatoes, bread and rice (preferably wholegrain), one-third fruit and vegetables and one-third protein like meat, fish and dairy. It’s as easy as that.

5. Do the Fartlek drill

To pass the Army Fitness Test all infantry must run 1.5 kms in 12.45 minutes. They train for it with Fartlek drills (what are you giggling at soldier!). Fartlek is a Swedish training method that blends continuous training with interval training. So they run for 45 minutes with random sprint intervals. Record your weekly 1.5-kms run time until you’re up to army standards.

6. Hit the hills

Recruits beef up their leg strength with hill-running. Having stronger legs reduces the time each foot spends on the ground when you run. Reducing this by just 0.02 seconds takes 1 minute off your 1.5-mile running time so you’ll run faster without working any harder.

7. Visualise victory

Soldiers visualise missions before combat by closing their eyes and imagining the sounds, smells, bangs and smoke. It reduces anxiety when you do it for real. It also works before a big footie match, job interview or date. Just don’t close your eyes in the real thing.

8. Regime change

Change your fitness programme every six weeks. Beating boredom is a big part of army life. It’s also good for you as your body gets used to the same length of run or workout, meaning that after a few weeks you’re not getting the same benefits. So surprise your system, change things around and see the benefits.

9. Burpees are brilliant

Soldiers need to get fit anywhere, so bodyweight exercises are the best. Good old-fashioned burpees can be done in a park or at home and are amazing as they are both aerobic and work all your major muscles.

10. Boil your food

Soldiers at frontline Patrol Bases (PBs) receive boil-in-the-bag Operational Ration Packs. They’re easy to cook and boiling your food is healthier than frying. Rustle up boil-in-the-bag MTR’s rice and a garden vegetable pack for your own rations.

11. Work with what you’ve got

A key army philosophy is innovation and adaptability. Troops in Afghanistan built a gym out of ammunition tins, water carriers and used batteries. So that should give you some idea what to do with that clapped out telly that’s in the spare room.

12. Snack

Snacks are allowed on long marches. Eat dried fruit, apples or bananas for sustained energy. Not a packet of crisps and a doughnut.

13. Drink more

We constantly drill soldiers to drink more fluids. Muscles are 75% water so staying hydrated makes you stronger and also helps you think more clearly – ideal for dodging ambushes and winning tennis matches.

14. Suck it up

Recruits are ordered to breathe from their stomach, not their chest, when running. Chest breathing forces you to lift your shoulders and wastes energy, which is better saved for fleeing mortars.

15. Run with a backpack

Soldiers in Afghanistan carry a PLCE (Personal Load Carrying Equipment) packed with kit. Running around with a heavy bag simultaneously burns fat and builds muscle. Load up a super-supportive backpack with books, tins or something heavy on your jog to work for double the fitness benefits.

16. Discipline yourself

Personal organisation is essential to army discipline. Download the free MyFitnessPal iPhone app for a handy journal that tracks your training, diet and calorie-burning goals.

17. Run straight

Soldiers are taught to run with their head up. It helps them to see dangers, but by keeping your shoulders back, your elbows by your side and your core tight, you also transmit power better so you run faster.

18. Breathe easy

To rapidly compose yourself in any situation, breathe in for five seconds then out for five seconds. It works when you’re aching in the gym, as well as on the battlefield.

19. Relax

At many Army Training Regiments troops relax at the on-site arcade or bowling alley. Learning to relax reduces stress and maintains mental health.

20. Eat bananas

Soldiers eat bananas 30-40 minutes before exercise to ward off cramp as they contain minerals that help muscles to contract and relax.

21. Get enough sleep

Soldiers are ordered to get eight hours of sleep. A good sleep helps your muscles to recover and helps you burn more calories. Skipping it could be making you weak and fat.

Your 4-week army fitness programme

Follow this four week programme to shed flab, build strength and unleash your military muscle.

• Week 1: Day 1 – steady run 20 mins, 3 x 12 press-ups, 3 x 8 squats. Day 3 – warm-up 10 mins; run hard for 1 min, recover for 1 min, repeat for 10 mins. Day 5 – circuit training. Day 7 – walk 30-40 mins or swim 15-20 mins.
• Weeks 2-4: Day 1 – steady run 20 mins, 3 x 12 press-ups, 3 x 10 lunges. Day 3 – warm-up 10 mins; run hard for 1 min, recover for 1 min, repeat for 10 mins. Day 5 – circuit training. Day 7 – walk 30-40 mins or swim 20-25 mins.

Army fitness quiz: do you have what it takes to be in the army?

Tick the following to gauge your military potential.

1. You can jog a couple of miles wearing a rucksack without collapsing in the gutter.

2. You can see all 10 of your toes when naked.

3. You would rather snack on a packet of peanuts than a packet of Gems.

4. You have done any of the following scary shit: abseiling, bungee jumping or white-water rafting.

5. You can walk through an airport terminal while carrying a suitcase in each hand (wheels = cheating).

6. You have scoffed whole grain bread, pasta or rice in the past 48 hours.

7. You can do 50 sit-ups in two minutes without giving yourself a hernia.

8. And you can do that closely followed by 44 press-ups in two minutes.

9. You can reach level 10.2 of the “bleep test”, (which involves running between two lines positioned 20m apart between bleeps – download the free “Bleep Test app” on iTunes to find out).

10. You can walk around a shopping centre for two hours without getting blisters.

11. You neck at least eight glasses of water per day.

12. You have completed a marathon or triathlon.

13. In a food emergency, you would cook tuna and pasta before telephoning Domino’s.

14. You can lift a bag of barbecue charcoal above your head.

15. You prefer scrambled eggs to the fried variety in the morning.

1-5: Evacuate your comfort zone. You could do with toughening up a bit. Sign up for some outdoor training sessions and let serving or former troops whip you into shape. The incentive: girls will be there too.

6-10: Test yourself to the limit. You’re a fine civilian, but you can step it up a level. Take on new challenges to see if you have the mental and physical strength to go further.

11-15: We can make a soldier out of you. You sound fit, strong, brave and disciplined enough to join the army, so if you fancy firing guns, saving lives and defending your nation for a living, join the Indian army.

Photography: Conor Sheehan.

From the November 2012 issue of FHM India.