01-09-2011, 09:04 AM
I am 18 and I am on track to join the military problem is I hold my weight different then average person i guess i have muscular legs and wide shoulders. the dont go by body fat the go by height/weight together. i need to be 220 i am 240. i have a 6 month old son and no money for a gym i got a massive tractor tire to do tire flips and other workouts. i go on short runs but i NEED ADVICE!. i am a schedule person if im told how and when and what to do ill do it but i need to be shown the correct path to take from somone who has knowledge on the subject. thank you.
And eating routine.
and websites that show great at home workouts and good meals and meal plans. and healthy recipes
01-18-2011, 03:38 PM
I'm in the Army myself. If you want to lose 20 lbs and need guidance and motivation, I would go to the recruiter and ask them to help you out. Usually they will either do PT (physical training) with you, or they may be able to give you some kind of temporary gym membership. Just have someone watch your kid while you're doing PT. But for guidance, i would do some kind of weight training, don't eat too much fast food, and drink plenty of water. Also in the Army (if that's what you're looking into), yes they go by height/weight but if you go over your height/weight table, then they will tape your waist and neck 2 to 3 times to calculate your body fat percentage. For an 18 year old, you need to be under 20% body fat. You can google "AR 600-9" for the army regulation which may be able to guide you, but also may be a little dry. If you're joining the airforce, it's a bit different and I'm not too sure about the marianes and navy. Hope I've answered your question.
01-19-2011, 10:13 AM
I would also recommend watching your calorie intake and match it to what you need to loose weight effectively. You could simply look at the package on the back where it says serving size and then calorie. Each time you eat something, write the calorie total down for that food. Fit day dot com should help you allot for that. Once you get an idea of what you are taking in do research on the total you would need to limit yourself to lose the amount of weight you want. 20 lbs in 6 months is very doable. You may start with 50 yard wind sprints on grass. (3-6 times), 20 push-ups ( if you can do more do your max and increase it by 5 each 3-5 days), 30 sit-ups ( do more or less by your standard and increase in the same way.) end by lifting that tire you talked about until you just can’t lift it any more. Your most important motivation here is watching your intake and remembering its how you finish each work out. Keep moving even if you’re doing them slow be steady and aim true!!
Good Luck and keep us posted on your entry date! OORAH!!
01-21-2011, 09:57 AM
The key for training before basic is calories and proper form. You need to watch your calorie intake in order to get your weight down. Stay away from processed foods ie anything that comes in a box or plastic bag. When you go to the grocery store only go around the outside edge, don't go down the aisles. Weigh out your portions. Try not to go below 1200 calories per day. It takes a lot of determination, but it works. If you can, get yourself some Ziplock microwave bags. They work great. All you have to do is put your meat and vegetables in the bag and nuke it. The meat comes out fully cooked and juicy and the veggies are steamed and still retain their nutrients. You can also put different spices in along with it to give it extra flavor. I go paleo, so I don't eat anything farmed. ie pasta, wheat, potatoes, legumes, dairy, etc. If you want to go that route stay with lean meats, vegetables, fruits, and nuts. Be careful with the nuts, they're very fattening. You can google nutrition data and get the calorie information for raw foods. It's like getting the little calorie information label you see on processed foods for fresh foods without a label.
As far as exercise, it's all about form. You have to pass a mini PT test in order to go from reception to basic training. I don't remember how many of each exercise you need to complete. It's been eight years since I was a DS on the trail. But if you can't perform the exercise correctly, you're a no go. You can do all the pushups you want, but they won't count. Look up FM 21-20 for the description of proper form or ask your recruiter.
When you run, don't go any more than two miles. Any more than that, and you won't be able to pace yourself. And don't do the same exercises every day. An example would be to do upper body (pushups) and long run Mon, Wed, Fri, and lower body (situps) and sprints on Tue, Thurs.
For the pushups and situps, you can do the two minute drill or pyramids. For the two minute drill, set the clock for two minutes. Within that two minutes do 25 pushups or situps and then rest the remainder of the two minutes. When the time is up, reset and do it again. Do that five times and you're done. By the time you get to the last set, you won't have any time to rest. Pyramids consist of doing 10 pushups and then rest for 30 seconds. Then do 9 pushups and rest for 30 seconds. Then 8 then 7 and so on until you get to one. If you're feeling good when you get to one then go back up.
In order to improve your run times, you can do Fartlick runs. If you have a street with lamposts or telephone poles, go for your normal run but sprint between one set of poles and then jog the next two. Then sprint the next pole and jog the next two and so on for your two miles. If you don't have poles then use time. Sprint 30 seconds then jog a minute. Just make sure you jog twice as long or as far as you sprint.
Make sure you do plenty of stretching. Basic is all about flexibility. You'll be doing a lot of running, jumping, carrying heavy loads. Make sure you have good running shoes. If they're more than six months old, get new ones. This will keep you from getting shin splints. If you want to practice road marches, get a backpack and put 35lbs in it. Don't go all out. Depending on how much time you have do this once a week. Start out with one mile and add a mile each week. Wear your running shoes. Don't try to be hard corps and wear workboots. You'll just end up hurt before you get to basic. There's a fine line between hard corps and stupid.
I hope this gives you some help. Good luck and I'll see you on the other side. Keep the faith, brother.