>>5220
Notice that so far, the only piece of equipment needed to perform all the exercises described is a kettle-bell, easily improvised by filling a 50-cal ammunition box or some other durable container or bag with sand or dirt until it weighs about 16lbs (~8kg) if you're broke. Once you get strong enough to require more weight, look into a professional kettle-bell of around 24lbs (~12kg) (depending on your ability), or fill the ammo can with something heavier than sand. I make no concessions for the ladies - they need to keep up or else.
On top of this, you should regularly perform the regimen suggested in the backpack section, at the very least once a month, to ensure you can perform the 10-mile speed-march.
Once you start getting to the point you can comfortably perform more than the minimums for each exercise category I've described, I suggest looking into the training methods developed by former SPETSNAZ fitness instructor Pavel Tsatsouline. His methods emphasize kettle-bell, barbell, and bodyweight strength training. In a nutshell, his method focuses on picking 5 different overall-body exercises, (Say...dips, pull-ups, squats, dumbbell side bends, and barbell curls) and performing them 5 days each week (M-F), stopping each training session a couple of reps short of failure, similar to the training regimen I suggested above. By the time you get to this point, your Sunday 2-mile run time should be well under 20 minutes.
A Simple But Effective Exercise Diet - I was hesitant to recommend an exercise diet initially, but then realised that some readers might try using a useless fad diet if I didn't say something, so here goes with a bit of basic dietary advice:
You do not need to have a special diet to lose weight and build strength, you will merely need to change the proportions a little to take in more of what you need and less of what you don't.
Good things to eat are things like lean meat, lots of leafy greens (eg. spinach, cabbage, kale, lettuce, broccoli, and other collard greens) and fresh fruit.
Bad things include shit like processed, fatty foods (eg. McDonalds) and sweet sugary crap such as sodas and candy. At most, have one such meal a month to reward your improvement, maximum.
You should somewhat reduce but not eliminate the amount of carbs (eg. bread, rice, pasta), and fats (eg. butter, oil, lard) you eat.
Especially if you're trying to lose that spare tyre of fat around your gut, limit yourself to just one small portion of whatever you're eating, but fill up with salad to stop the hunger, and don't use anything other than plain vinegar (balsamic vinegar for flavor) on the salad.
You don't need to waste your money on protein powders or bars if you're eating enough lean red meat or chicken - always trim off the fat and discard it.
Avoid stuff like gatorade and drink plain water to hydrate instead - the sugar content is harmful to your diet, and as long as you're eating a healthy mixed diet daily, you will be getting quite enough electrolytes from your food.
If you need anything more specific than this regarding your diet, go and see a nutritionist, not a personal trainer.