Stew Smith

Severna Park

Host at Tactical Fitness Report with Stew Smith Podcast

Stew Smith CSCS - Best Selling Fitness Author: Tactical Fitness - Military, Police, Firefighting, Special Ops.

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Articles

This Full-Body Military Fitness Workout Requires a Buddy

6 days ago | military.com | Stew Smith

Workouts designed for teamwork can be a fun and effective way to push yourself while building camaraderie. This partner workout engages two people in a series of exercises that prepare the body for load-bearing and movement-based activities common in military training, such as log PT, equipment carries, and personnel carries. Full-body warm-up: Begin by increasing your body temperature and preparing your muscles with a half-pyramid of pull-ups, push-ups and squats.
How to Recover Properly from Intense Military Fitness Workouts

1 week ago | military.com | Stew Smith

When training to improve muscle stamina on calisthenics fitness tests, many speak of progressing to higher volume (reps, sets, time) each week. However, the improvements are made by stressing the importance of recovery each day. You will hear "less is more" and "more does not mean better"from those focused on recovery. You may also hear "no pain, no gain" from those focused on pushing through mental and physical barriers.
5 Easy Tips for Fat Loss from a Navy SEAL

1 week ago | military.com | Stew Smith

A weight-loss plan that worked for your neighbor will not necessarily be right for you. There are no foods or drinks that burn fat. You must burn it by doing more activity or eating fewer calories daily. Because of myths, falsehoods and all the various ways people have lost weight, fat loss can appear complicated to anyone starting a calorie-cutting journey. It doesn’t have to be. Still, it is not easy and requires consistency and discipline over multiple weeks and months.
The Most Challenging Leg Workout for Military Fitness

1 week ago | military.com | Stew Smith

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How to Make Healthy Breakfast Choices While Eating Out

2 weeks ago | military.com | Stew Smith

These cookies are necessary for the website to function and cannot be switched off in our systems. They are usually only set in response to actions made by you which amount to a request for services, such as setting your privacy preferences, logging in or filling in forms. You can set your browser to block or alert you about these cookies, but some parts of the site will not then work. These cookies do not store any personally identifiable information.
Why You Want to Build Muscle at Any Age and Work to Never Lose It

2 weeks ago | military.com | Stew Smith

It is easier to build muscle while we’re young, but keeping muscle mass gets more difficult as we age. Starting around age 30, you naturally begin to lose mass, typically at a rate of 3%-5% per decade and this loss can accelerate, especially after age 60. Most will lose more than 30% of their muscle mass in the back half of their lifespan. The good news is that we can also mitigate muscle loss with a basic strength training program and by eating enough protein in our diets.
Cursing Like a Sailor May Help You with Your Next PT Test

2 weeks ago | military.com | Stew Smith

If your performance in two of the three fitness test events (plank and push-ups) is borderline pass/fail, or you can almost max the test, you might be tempted to shout a curse word (or three). While it will definitely help soothe the burn of a failing grade, it turns out a perfectly timed expletive may be the difference between passing and failing in the future. In fact, the sailor's superpower may now be an effective tool for never failing a fitness test again.
The Best Fitness Workouts When You Are Pressed for Time

2 weeks ago | military.com | Stew Smith

If you only have 20-30 minutes or less to get in a workout for the day, keep it simple with a few exercises done in as many sets as you can (AMSAYC). If it is a cardio day for you, try to do as much distance as possible within that time limitation. Either way, you can get an excellent workout quickly, whether you push for high intensity (high sets/distance) or moderate to low intensity, and pace yourself for the effort level you can achieve within that time limit.
The Benefits of Including Walking in Your Fitness Regimen

3 weeks ago | military.com | Stew Smith

Walking can be life-changing for your health and wellness. Walking more can be helpful for weight loss and mental health and help reduce the risks of chronic diseases. Here is a question from an older guy who has been training for years and does not see the benefits of walking for him because he runs and lifts:Stew, I am an OG like you (over 50 still lift / run). I have seen a lot about walking in American exercise lately. Have we gotten so bad that we now think walking is enough exercise?
The Best Exercises to Pair with Deadlifts for Military Fitness Training

3 weeks ago | military.com | Stew Smith

Powerlifters and strength athletes have performed deadlifts -- a classic power and strength-building exercise -- for generations. Now the military has incorporated them into a variety of tactical fitness tests, especially if that branch of service or military occupational specialty (MOS) involves significant load bearing (rucking, equipment carry, crew weapon systems).