Hows My New Workout (Reps)

[Techno=Elf]

After researching and looking up what exercises would best get me in shape for navy Boot Camp and which exercises I were told we will do alot of in PT, heres the new workout Im going to start on tomarrow. My past workouts were effective but they were VERY BORING. So hopefully this workout will be even more effective, and Im sure its going to be less boring. Anyways please share your opinions and as always remember please dont suggest weights. Thanks


10 Min Streching

1 Hour Swim
1 Mile Walk (12 Laps)
3 Mile HIIT (36 Laps) (Run 1/Walk 1)
1 Mile Walk (12 Laps)

4 x 50 Jump Rope
4 x 50 Jumping Jacks

4 x 50 Situps
4 x 50 Girl Pushups

4 x 50 Leg Raises
4 x 50 Scissor Kicks

4 x 50 Mountain Climbers
4 x 50 8 Count Body Builders

4 x 50 Incline Pushups
4 x 50 Decline Pushups

[Techno=Elf]

Any advice? Should I add something? Should I takeout somthing? This look like a good routine? This look like a great routine? All adivce welcomed.

[Rocky025]

1 thing that stands out to me personally is you should do DYNAMIC stretching before and make sure you do Static after, and since you are so h-core now do static 1 hour after you first static stretch session if you can...and if you want a faster recovery try ice/heat bath method for faster recovery!!!

also personally to me its seems like you are doing too much and you are probably gonna burn too many calories (1000+) ... with a good diet you dont need to go this crazy to lose fat!

[Wild_Weasel]

You don't need to have one insane workout you do every day. You can mix and match all of that stuff to create different workouts or different days.

EDIT :: If you are really into conditioning, go to rosstraining.com and look at the free workout samples, that will give you a good sample of some tough stuff that will really push you.

[Techno=Elf]

1 thing that stands out to me personally is you should do DYNAMIC stretching before and make sure you do Static after, and since you are so h-core now do static 1 hour after you first static stretch session if you can...and if you want a faster recovery try ice/heat bath method for faster recovery!!!

also personally to me its seems like you are doing too much and you are probably gonna burn too many calories (1000+) ... with a good diet you dont need to go this crazy to lose fat!

If this is too much what reps should I make it go down too? Also Ive never had a problem with healing I heal fast. My diet is solid too 1200 somethimes 1300 calories a day. Anyways how many reps should I lower it too then?

[Rocky025]

If this is too much what reps should I make it go down too? Also Ive never had a problem with healing I heal fast. My diet is solid too 1200 somethimes 1300 calories a day. Anyways how many reps should I lower it too then?

Well with 1200cals you know u will lose a hell of a lot of muscle right?!!

im not expert in bootcamp type training

but look at these and see if you like them: (you like that boot camp training)

http://www.trulyhuge.com/Navy_Seal_Workout.htm

http://www.teenbodybuilding.com/brent2.htm

[Techno=Elf]

Well with 1200cals you know u will lose a hell of a lot of muscle right?!!

im not expert in bootcamp type training

but look at these and see if you like them: (you like that boot camp training)

http://www.trulyhuge.com/Navy_Seal_Workout.htm

http://www.teenbodybuilding.com/brent2.htm

1200 Calorie was docs orders. Anyways Im not looking for advice on diet IM looking for advice on changes I should make in my routine. Either tell me what I should add/take out but dont link me to whole other routines.

[Wild_Weasel]

]Either tell me what I should add/take out but dont link me to whole other routines.

Look man, all the exercises you are doing work. It's that simple. It's not a question of what to add or take out at this point, it's having an effective routine that doesn't overtrain you.

The reason people link you to routines is because they are good routines for what you are training for. As it is, it looks like you are spending a bunch of time in the gym, so we felt like you could use a template to form your own good routine. We are just trying to help you out.

[Dannymck_33]

hmmm just my 2 cents but if my docter told me to go on a 1200 calorie diet i would 1. tell him to **** himself and 2.find another job

[Rodzilla]

After researching and looking up what exercises would best get me in shape for navy Boot Camp and which exercises I were told we will do alot of in PT, heres the new workout Im going to start on tomarrow. My past workouts were effective but they were VERY BORING. So hopefully this workout will be even more effective, and Im sure its going to be less boring. Anyways please share your opinions and as always remember please dont suggest weights. Thanks


10 Min Streching

1 Hour Swim
1 Mile Walk (12 Laps)
3 Mile HIIT (36 Laps) (Run 1/Walk 1)
1 Mile Walk (12 Laps)

4 x 50 Jump Rope
4 x 50 Jumping Jacks

4 x 50 Situps
4 x 50 Girl Pushups

4 x 50 Leg Raises
4 x 50 Scissor Kicks

4 x 50 Mountain Climbers
4 x 50 8 Count Body Builders

4 x 50 Incline Pushups
4 x 50 Decline Pushups

ok your trying to do this all at once? yeah fcking right.

[phoenixr2]

you aren't very clear, so I will make the assumption you plan on doing this WHOLE list tomorrow. I don't know where to start honestly. I applaud your enthusiasm and a challenge is all good. but to get all this done would take an insane amount of time (assuming you finished). You would be wobbling home, and the next day I would be surprised if you could move.

some immediate things that caught my attention
-if you can do HITT for 3 miles, you aren't doing it properly
-all that work and only 10 minute pre stretch?
-what about post stretch?
-if you can do incline and decline push-ups, why are you doing girl push-ups?

I would count down your amount of work you plan for this workout.
I would consider adding burpees to your routine
I would consider adding some twists in your situps (to hit obliques)
I would consider adding some core work in (multiple style planks or multiple exercises with a medicine ball.

just a few things I don't like and a few suggestions. do you have a lifting routine also?

[Wild_Weasel]

do you have a lifting routine also?

I will answer this for you. No he doesn't. I have never found out why either.

[Techno=Elf]

hmmm just my 2 cents but if my docter told me to go on a 1200 calorie diet i would 1. tell him to **** himself and 2.find another job

Hes a dietian and Im sure knows more than you. This topic is for help on my routine not my diet. Thanks

[Techno=Elf]

ok your trying to do this all at once? yeah fcking right.

NO. Swimming and Running Early Am (5am) Calestics Early Pm (1pm).

[Techno=Elf]

you aren't very clear, so I will make the assumption you plan on doing this WHOLE list tomorrow. I don't know where to start honestly. I applaud your enthusiasm and a challenge is all good. but to get all this done would take an insane amount of time (assuming you finished). You would be wobbling home, and the next day I would be surprised if you could move.?

I edited the workout but yes I do this workout Mon-Fri.

just a few things I don't like and a few suggestions. do you have a lifting routine also?

No I dont llift weights I was told not too. SO Im not going too. I said this in the first post.

[Techno=Elf]

I will answer this for you. No he doesn't. I have never found out why either.

Ive said this 100 Million times lol. I was told not too so Im not going too.

[Techno=Elf]

Heres The Workout Routine I Did:

30 Min Swim (15 Laps)
1/2 Mile FAST Walk (6 Laps)
1/2 Mile HIIT (6 Laps) (Run 1/Walk 1)
1/2 Mile FAST Walk (6 Laps)
1/2 Mile HIIT (6 Laps) (Run 1/Walk 1)

4 x 25 Jump Rope
4 x 25 Jumping Jacks

4 x 25 Situps
4 x 25 Girl Pushups

4 x 25 Leg Raises
4 x 25 Scissor Kicks

4 x 25 Mountain Climbers
4 x 25 8 Count Body Builders

4 x 25 Incline Pushups
4 x 25 Decline Pushups

[TheManofSteel]

"8 Count Body Builders"

plz explain or provide link

thnx

[Techno=Elf]

"8 Count Body Builders"

plz explain or provide link

thnx

Start standing with your feet slightly apart,
1-drop down and touch the ground like a frog (stay there)
2-kick your legs back so you're in a "up" push up position
3-go down (push up)
4-go up (push up)
5-kick your legs apart about shoulder width
6-bring them back together to the push up position
7-back to the crouching position
8-stand up

[Bosatsu]

My tip is to not do this whole thing every workout. You should split it, at least in half, and maybe do each half twice a week. You're going to hurt yourself or burn out. And would you answer and tell us all why no weights? I really don't see any reason, unless it's just some kind of personal preference.

[Techno=Elf]

My tip is to not do this whole thing every workout. You should split it, at least in half, and maybe do each half twice a week. You're going to hurt yourself or burn out. And would you answer and tell us all why no weights? I really don't see any reason, unless it's just some kind of personal preference.

I have to get used to doing this amount of Physcial activity everyday. Anyways Im told not to lift weights because dietian and Navy recruiter told me not too. My goal is to lose weight ONLY. Muscle weighs more than fat. Do the math. I said I was told not to lift weights and Im not going to. Stop asking why and tell me what ELSE I should add/subtract to my workout that I made.

[mongolbeast]

Hey man. You dont need to kill yourself, they will get you in shape at boot camp. I would focus more on passing the Navy P.T. test. If you insist on this workout you should throw in some body squats and maybe some box jumps. take out the incline and decline pushups and just do wide, diamond and regular pushups. I dont know how you're doing 100 8 count body builders after 100 pushups.....then another 200 pushups? I think the jumping jacks are pointless, maybe some pull ups if you can. Rotate some lunges and dips in too. For your HIIT session, I dont know why you split it up. Try sprinting the straights and jogging the curves. That worked great for me last year at Army pt (got my 2 mile run time down to 13:20).

Your body must be screaming for food after doing that workout with only 1200 calories. I know that M.R.E.'s have atleast 1300 calories each. Depending on what you get in it, you can get close to 2000. In Army boot you eat 2 a day and then 1 hot meal. You eat close to 3000 calories at army boot and still lose a ton of weight.

1200 calories is crazy. That isnt even recommended by the old food pyramid, and that thing sucked. You should probably look up some cutting diets on the forum here and take them to your doctor to see if he can help you customize them. I think 1200 is coming close to being anorexic for a big guy like yourself.

[mongolbeast]

I have to get used to doing this amount of Physcial activity everyday. Anyways Im told not to lift weights because dietian and Navy recruiter told me not too. My goal is to lose weight ONLY. Muscle weighs more than fat. Do the math. I said I was told not to lift weights and Im not going to. Stop asking why and tell me what ELSE I should add/subtract to my workout that I made.

are you doing this to make weight? Because they are still going to measure your waist and check body fat at your physical. Losing all muscle is going to make you weak and just look fat. You have a bit less than 2 months, do your cardio sessions in the morning and keep a good diet and the weight will come off dude. i think you should lift some weights though, even if its light. Just to prevent injury.

[Bosatsu]

My goal is to lose weight ONLY. Muscle weighs more than fat. Do the math.

If you are on a calorie deficit you're not gonna gain a crapload of muscle if you lift weights. You are going to maintain what you got. Don't talk down to me without your facts. And I was only asking why, I wasn't criticizing you. We're all just trying to help, and we need all the facts in order to do so. You dont go to a doctor, ask for help, and then get pissy when he asks you to fill out a report of your problems. You're gonna get there man, but just don't overdo it. I think after a week or two of working at this you'll figure what your body can handle, but if you are getting too weak or something, dont feel bad about increasing your calories, at least for that day.

[Techno=Elf]

Hey man. You dont need to kill yourself, they will get you in shape at boot camp. I would focus more on passing the Navy P.T. test. If you insist on this workout you should throw in some body squats and maybe some box jumps. take out the incline and decline pushups and just do wide, diamond and regular pushups. I dont know how you're doing 100 8 count body builders after 100 pushups.....then another 200 pushups? I think the jumping jacks are pointless, maybe some pull ups if you can. Rotate some lunges and dips in too. For your HIIT session, I dont know why you split it up. .

Im doing Incline and Decline and Girl Pushups since I cant do that many Regular Pushups, so Im working on working my way up. Also I cant do any Pull Ups AT ALL and since Ill never NEED to theres no point.

Try sprinting the straights and jogging the curves. That worked great for me last year at Army pt (got my 2 mile run time down to 13:20). .

Thats a great idea! Thanks! Before I get to Boot Camp Im going to run 1.5 mile between 9 and 10 mins.

1200 calories is crazy. That isnt even recommended by the old food pyramid, and that thing sucked. You should probably look up some cutting diets on the forum here and take them to your doctor to see if he can help you customize them. I think 1200 is coming close to being anorexic for a big guy like yourself.

Nope sometimes Ill have 1300 but Im never hungry and the fats melting off. I eat three good meals a day. Portioned too. This is per dietian orders. Im on an appetiate depressant too. Ive stuck with it for almost a month so its not hard to stick with.

In Army boot you eat 2 a day and then 1 hot meal. .

Thats why Im going into the Navy, better standard of living.

[Techno=Elf]

Get a new navy recruiter...he's a moron.

Thats your opinion, too bad it sucks. Dont bash without a good reason.

[Techno=Elf]

If you are on a calorie deficit you're not gonna gain a crapload of muscle if you lift weights. You are going to maintain what you got. Don't talk down to me without your facts. And I was only asking why, I wasn't criticizing you. We're all just trying to help, and we need all the facts in order to do so. You dont go to a doctor, ask for help, and then get pissy when he asks you to fill out a report of your problems. You're gonna get there man, but just don't overdo it. I think after a week or two of working at this you'll figure what your body can handle, but if you are getting too weak or something, dont feel bad about increasing your calories, at least for that day.

Ive been doing a routine SIMULAR to this for 3.5 weeks and been on the 1200-1300 calorie diet for 3.5 weeks and its working. Im never hungry. And this routine is even harder so Ill be losing weight even faster, not to mention the shots Im on. Anyways thanks for your help. Im just sick of people suggesting weights when I say I was told by 2 different people not too, so Im not going too.

[Nara62629]

the good reason is that this recruiter is pressuring you to lose a large amount of weight(in what seems like the wrong way) just so he can get you into boot. Also, i'd get that part about getting to choose your Station in writing also any other promises he made you, and watch him backpedal around that...

[Techno=Elf]

the good reason is that this recruiter is pressuring you to lose a large amount of weight(in what seems like the wrong way) just so he can get you into boot. ...

Hes not pressuring me. Im pushing myself. Lose 80lbs in 2 Months (thats why Im taking those EXPENSIVE shots/workingout like crazy/strict diet) its working and thats all that matters.

Also, i'd get that part about getting to choose your Station in writing also any other promises he made you, and watch him backpedal around that...

What do you mean choose my staion? I never said anything about a station.

[Bosatsu]

Nope sometimes Ill have 1300 but Im never hungry and the fats melting off. I eat three good meals a day. Portioned too. This is per dietian orders. Im on an appetiate depressant too. Ive stuck with it for almost a month so its not hard to stick with.

I don't know why any dietician would say only 3 meals/day. It's basic knowledge now that more than that is better. It will also keep your metabolism at a constantly higher BMR. I'm not saying your dietician is not knowledgable, but as with anything, I'd always get a second opinion. Maybe in the navy you'll only get 3, but you're not there yet, you're just trainin to get there, keep that in mind. It seems like you're doing awesome so far, so keep up the good work.