General Fitness as an oversight

 Recently I had a conversation with a former US Marine who was recently detached from his unit at the end of his enlistment roughly two years ago.  He is currently active in the reserves with hopes of returning to active duty in the near future.  However, the Marines have fitness standard that needs to be adhered to in order to initiate ones service, be retained in the reserves, or return to active duty in his case.  Now this particular individual at 28 years old, is a bit behind with his fitness since leaving active duty two years prior.  He constantly complains that he needs to lose weight, and find a way to become more consistent with going to the gym etc. etc. as his sergeant has been suggesting.  Looking to me for advice as well on how to meet and exceed his fitness objectives I tell him this.

Being single and living at home its quite simple if you do exactly this:

1. Eliminate your daily double macchiato Frappuccino from Starbucks
2. Eliminate completely from your diet, any place with a drive thru (this kid loves Chick Filet)
3. Stop drinking Energy Drinks
4. Bring your lunch to work
5. Bring your gym clothes work
6. When you park your car at work, find the spot furthest from the entrance so you force yourself to walk (any store for that matter)
7. When you're in the gym focus on a few key fundamentals:

• 30 Min of cardio, daily.
• Push and pull exercises ie bench, squat, shoulder press, rows, pull ups, and sit ups.
• No need to focus on shaping machines like rear deltoids or oblique rotators, that's noise.

These are the movements that are all that needed for growth, development, strength.  I suggested this plan a few weeks ago, but still see the Fraps on the desk and the empty Five Guys bags on his passenger seat, and excuses as to why he cant make the gym.  Some guys you just cant reach.

Marine PRT for reference:

https://www.military.com/military-fitness/marine-corps-fitness-requirements/usmc-physical-fitness-test