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Flab-to-Fit: The Total Body Transformation Program

A retired Marine, Kevin incorporates all components of physical fitness to improve the strength and conditioning of men and women alike.

A Sane Approach to Physical Fitness and Body Fat Reduction

Based on the proven training methods that has produced results for millions of armed forces members, the Flab-to-Fit program will have you strengthening and reshaping your body in a progressive manner to maximize potential and minimize the risk of injury. A comprehensive training plan that contains health and fitness information and workouts with:

  • A developed cross-training program that combines endurance, speed and strength activities;
  • Injury prevention techniques;
  • Capitalizing on the components of physical fitness that benefit training efforts.

Across the world, service members maintain their physical readiness and low body fat percentages through sound health and fitness habits which are in accordance with the latest accepted medical- and scientific-approved practices. The Flab-to-Fit program is designed using the techniques that have made the U.S. Armed Forces one of the fittest populations, male and female, on this planet.

Program Objectives

This program will be a comprehensive process in which training is conducted in a progressive manner to gradually improve physical fitness and reduce body fat. The primary objective of this program is to provide successively challenging training sessions using various exercises that will allow not-physically-fit participants to build a solid base of physical fitness. Goals include:

  • Building cardiovascular and muscular endurance;
  • Developing general strength;
  • Increasing flexibility;
  • Gaining and maintaining optimal body fat content to promote health and wellness;
  • Providing information concerning physical fitness;
  • Gaining experience in conducting physical conditioning activities.

A secondary objective is to provide athletes with a continuing and progressive individual physical conditioning plan to be used in conjunction with their participation in sports training sessions in order to enhance overall physical fitness and maximize athletic performance.

A tertiary objective of this program is to provide a balanced individual physical conditioning plan in order to assist participants restore performance following an illness, injury, pregnancy or any other period of physical inactivity. Such activity must not interfere with formal clinical rehabilitation and should be executed only after consultation with medical professionals.


Program Design and Physical Development

Using a variety of physical fitness activities, this program is designed to progressively physically condition individuals with a starting performance level of those living a sedentary lifestyle and an end state of a significantly improved level of fitness in conjunction with the accomplishment of optimal body composition.

This program is 12 months in duration. The program’s intensity will progressively get harder, starting at approximately 10% intensity of the ending efforts. There will be a relative balance between physical fitness components to make it well-rounded as well as adding variety to reduce boredom. Being persistent and following the program regularly (daily) is the key to being successful. This includes resting and recovering when noted.


Basic Armed Forces Physical Training

A modified version of the physical training program that serves as an introduction to strenuous physical activity for many men and women joining the armed forces. This training's goals is to enhance cardiovascular endurance, muscular strength, and muscular endurance.

Special Operations Physical Conditioning

A modified version of advanced military physical conditioning which demands a higher degree of stamina. This training includes a significant amount of calisthenics, running, hiking and swimming. Alternate workouts will be provided if swimming facilities are not available.

Weight Training

Using variable resistances specifically designed to improve muscular endurance.


These workouts are designed to improve speed and stamina utilizing wind sprints and interval training.

High Intensity Interval Training (HITT)

A modified version of a military strength and conditioning HIIT program designed to improve the combat readiness and resiliency of our nation's warriors.

Components of Physical Fitness

Fitness is often defined by an individual’s desires or the goals of an individual’s chosen sport. A power lifter’s definition of fitness will be significant different than that of a marathon runner. Developing a broad, solid fitness base provides many health and performance benefits. A balanced, comprehensive program develops all components of physical fitness.The physical fitness components include:

  • Agility – the ability to quickly change directions;
  • Cardiovascular Endurance – the ability of the cardio-respiratory system to deliver oxygen and nutrients to muscles;
  • Coordination – the ability to combine simple movements into an efficient complex movement;
  • Flexibility – the ability to move joints through a full range of motion;
  • Muscular Endurance – the ability to execute movements repeatedly;
  • Muscular Strength – the ability to produce force;
  • Power – the ability to quickly produce maximal force;
  • Speed – the ability to move quickly from one point to another.
  • Stamina -the ability to conduct high-exertion activities repeatedly.

Principles of Physical Fitness



Including activities and exercises which address all physical fitness components.


Activities must exceed the body’s normal workload.


The gradual increase in activity intensity and duration which enhances performance while minimizing injury.


Rest is essential for realizing gains from physical conditioning efforts and in preventing over-use injuries.


Regular exercise is essential in developing and maintaining physical fitness.


Specific training leads to specific gains.


Different activities and exercises heightens progress and alleviates boredom.

Daily Training Sessions

Each daily training session will focus on one or more physical fitness components. This focus will appear as the daily workout. The warm-up will appear before the workout and the cool-down will appear afterwards.

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Most warm-ups will include 5 minutes of a cardio-type activity (jog/walk, stationary bicycle), mobility exercises (light calisthenics) and a short calisthenics routine.

The daily workouts will include a variety of activities depending on the day's training goals. These activities may include one or more of the following; calisthenics, calisthenics-run intervals, circuit training, hiking, interval running, jogging, sprinting, swimming, and weight lifting.

Most cool-downs will include 5 minutes of a cardio-type activity (walk, stationary bicycle), mobility exercises and stretching.

Injury Prevention

Increased levels of coordination, endurance, flexibility and strength executed in a periodic, principle-based manner coupled with proper nutrition and rest significantly helps reduce injury. Additional factors include conducting daily warm-up and cool-down activities, maintaining proper form while exercising, avoiding distractions while working out, and seeking immediate medical attention if pain or unusually discomfort is experienced during or after a physical training session.


Recovery and rest are important ingredients in a physical fitness plan and are vital in achieving improved fitness levels. Active and passive recovery days are as vital as any component of physical fitness and are included in the Flab-to-Fit program.

Record Keeping

Keep a training log. Record daily training sessions and when applicable include repetitions and sets completed, distance covered, time required and weight(s) used. This log is critical in evaluating progress or lack of progress and serves as a reference in the reinforcement or modification of efforts to maximize abilities and minimize deficiencies

Physical Activity Readiness

It is recommended that all individuals be medically examined before beginning an exercise program. Individual participation is voluntary and participants assume all risks associated with their physical activities. Additionally, if any injury or unusual symptoms occur, participants are encourage to seek professional medical assistance.

Get Off The Couch & Get Fit!

“A body at rest remains at rest until acted on by outside forces” - Newton's Third Law of Motion

Thinking or intending to exercise will not improve physical fitness and reduce body fat. Only action or movement will overcome inaction or disuse. Don’t look backwards…you are not going that way. Look forward…set goals…then take steps to achieve them. Remember, an elephant is eaten one bite at a time and a voyage of 3,000 miles starts with one step.

You can find advice about health and fitness at local libraries and all over the web. The most important part to achieving fitness goals is not in what you know about conditioning and exercise, but in what you do about physical training on a daily basis.

I can help you with your exercise and training plan. In the Flab -to-Fit weekly series, I’ll provide you with short, rigorous, total-body workouts that can be done with minimal or no equipment as well as training tips. I want to help you to "get fit” developing endurance and strength while building a body you’re proud of.

Please don’t hesitate to leave a comment with concerns, feedback or questions.

You have all the information you require; the rest is up to you.

Get fit & stay healthy!

Semper Fidelis

Semper Fidelis

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2016 Kevin P McClernon

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