"On behalf of the department of National Defence, we were advised that the Royal Canadian Air Force - 5BX Exercise Plans for Physical Fitness are not to be reproduced. These exercises programs are outdated and have been discontinued by the Canadian Forces since they could cause physical injury."
Just so you know.
All these wacky techniques and programs we find are just distractions, and no better than the latest ab machine you see on infomercials at 3am, which by the way would work great but do nothing to help people with the one thing they actually need: motivation to be consistent.
It helps far more to eat less, since you can certainly eat enough to offset any reasonable amount of exercise. Also, I'm not sure if you've noticed, but lots of people do go to the gym a regularly and it doesn't help. There were some news stories recently around this ( http://www.cdc.gov/nchs/data/nhis/earlyrelease/earlyrelease2... ), which has buried in it the interesting fact that Americans are exercising more, and also fatter. So, exercise not the silver bullet.
What we really need is just to eat less. We mostly do not have the option to be active all day nearly every day as our forebears did, even up until a few decades ago, because so many people have so much to do that requires being in a single spot for hour after hour every day.
You're quite right, I don't understand how that could be hard. :)
When your trying to gain weight, eating becomes a chore and it gets expensive.
I can understand the "gets expensive" part. Also, I guess if you're not actually eating things you want to eat, I could understand the "chore" part, since there's only so much health food I'd want to eat in a day. If you were really just trying to gain weight, though, you could just eat those things that you can never get enough of (whatever they are for you), and easily pack away six or eight thousand calories a day, right? You'd have to do hard labor all day, like a farmer, to burn that much off.
Consistency is at the core of the program and it ramps up slowly to build good daily habits with deceptively easy exercises. Challenge comes quickly after those habits are in place.
I found it the perfect program while in the startup phase of my company. Taking an hour or two out mid-day to go to a gym was impossible during that time, but going into another room to exercise 11 minutes each day was no trouble at all.
I used it for a year or so to get myself up to my target level and then started going to a gym to train on weights.
If you want to start getting in shape but feel too shy to go to a gym just yet, start with this. You will honestly see amazing results if you set aside that 11 minutes a day and eat right along the way.
"An Olympic weight set and a place to do pull-ups and dips is essential to doing CrossFit. Gymnastics rings and parallettes, plyometrics boxes, a Dynamax medicine ball, dumbbells, kettlebells, climbing rope, Concept II Rower, and a glute-ham developer will equip your garage with more than enough to follow the WOD very closely."
"Orban, creating the program as a public servant, received no additional income from the success of the plan"
From following the link to his article, it does look like it helped his career some at least.
The variations get harder on higher-numbered charts.
(Unless that was a criticism of the program. If so, please elaborate.)