im 16 years old and im trying to to get in shape

[Trillx]

I want to be able to be in shape because in 2 years i want to go to the Air force and be able to complete any fitness test with no sweat. I just need help.

[faithbrah]

need more info like height and weight to start with

[WolfRose7]

Best advice you will get will come directly from the recruiter, strength/hypertrophy training while useful, is not at all like what you will be asked to do for an Air Force fitness test

[Trillx]

need more info like height and weight to start with

im 5'10 and weight around 150

[Garage Rat]

Find out what the requirements are and exceed them.
I agree ask the recruiter what PT is done while in basic and what he recommends.
Usually most military is running,push ups,sit ups,pull ups and other.

[Trillx]

Find out what the requirements are and exceed them.
I agree ask the recruiter what PT is done while in basic and what he recommends.
Usually most military is running,push ups,sit ups,pull ups and other.

Thank you ill let yall know what they say

[NomadNA]

im 5'10 and weight around 150

Lookup the Military Physical Fitness test. They only grade you on a couple exercises:1.5 or 2 mile run, situps, pull-ups, and push-ups. You can do a bit of lifting if you want but focus on those movements.

For the fitness test, they grade you based on tiers. something like 10 to pass or 14 for achieved excellence (made up numbers). Once you hit the top number there's not much need to do more. Focusing on the run portion is the best for bragging rights in the military (I think). Many of the top generals still run 3-5 miles a day.

A baseline of lifting might help you a little with the pull-ups and push-ups but really you don't need much. If you show up with "excessive" muscle they'll starve it off you so you look like everyone else.

If you get bored, learning proper rope climbing technique or swim technique might not be bad ideas. They'll teach you anyways, but a head start might make it less stressful on you. Again focus on learning the technique more than the speed.

[GrouchyUSMC]

I want to be able to be in shape because in 2 years i want to go to the Air force and be able to complete any fitness test with no sweat. I just need help.

Start here. Stew Smith has literally trained thousands of people to get ready for the military.

https://www.google.com/url?sa=t&sour...LpXLcP4noYpesj

[Trillx]

Thank you all for helping me move closer with this goal. i have everything to start and maintain it thanks to yall. I will keep in contact and let yall know my progress. Thank you everyone.

[Trillx]

Hello everyone i know this is a pretty old thread and my dreams changed a bit. But i finally made it to a point in life where my gym life is becoming a normal thing. now i currently weight 195 and mostly muscle and fat around my stomach area. At the gym i can bench press 70, i can do 3 sets of 10 pretty easy. i can lift 25 in my biceps which i should workout more often. I can do around 55 to 70 in my triceps most due to a lot of push ups. I havent did deadlifts and squats yet. I wanted to ask what is a good way to build a lot more muscle and speed up the recovery time. I intake abt 50 - 70 grams of protien a day and i try to stay away from a lot of fatty foods. i was wondering if theres anyway to build more and recover in a faster time.

[EliKoehn]

If you're still aiming to join the Air Force, I'd switch gears and make sure you can easily beat the runtime.

Good job on your strength progress, but that protein count is way, way low. Up that significantly and get your overall calories in a deficit. I would run every other day. The mile and a half PT runtime is about 13:30 for a 1.5 mile run IIRC, so if you can't already beat that by a good margin, I'd drop the strength training and get a more athletic, callisthenic focus.

[Trillx]

Thank you so much for the support i will keep everyone that supports me updated weekly.

[Trillx]

I also have a question that i wanted to ask. Today is my rest day because i did a lot even thought i wasn't use to it. I had worked my back and my shoulders pretty heavy because those were muscle i rarely worked so i put them through hell. Now my neck hurt and i was wondering if that had to do with anything. I researched that there are some back muscles and shoulder muscles that connects to the neck which might be the problem and i just wanted to confirm this. Also i forgot to mention earlier that my right arm is stronger than my left arm and i was wondering how to fix it.

[EliKoehn]

I also have a question that i wanted to ask. Today is my rest day because i did a lot even thought i wasn't use to it. I had worked my back and my shoulders pretty heavy because those were muscle i rarely worked so i put them through hell. Now my neck hurt and i was wondering if that had to do with anything. I researched that there are some back muscles and shoulder muscles that connects to the neck which might be the problem and i just wanted to confirm this. Also i forgot to mention earlier that my right arm is stronger than my left arm and i was wondering how to fix it.

What you are experiencing is most likely DOMS (delayed onset muscle soreness), but it's possible you might have mildly pulled something if you didn't warm up properly and attempted more weight than you could safely control.

The best way to address imbalances is to make the core of your training evenly loaded compound exercises, preferably barbell and callisthenic training. There are six major movement patterns which you should routinely train: a squat motion, a hip hinge motion, a horizontal press, a horizontal pull, a vertical pull and an overhead press. How you go about these can differ, however barbell work is in my opinion the best way to go until you are past a novice level of strength.

Once you're familiar with the movements, if you're regularly training all of these movement patterns with progressive overload, no major area is neglected and you can use isolations to address emerging weak points, however reaching this point will most likely take at least several months of dedicated training.

In the stickies posted at the top of the board there are recommended training programs for beginners and novices which take account of these principles, and most on this forum would recommend you consider, to establish a solid base until you have enough of an intuitive grasp to proceed on your own.

I hope you find that working out is really rewarding, fulfilling and fun. Good luck!

[Trillx]

Alright just made it out the gym and im here to tell you what i done today. I had did 10 reps of 100 pound bench press 3 times. 35 pound bicep curls. 70 pound triceps extensions. 35 pound shoulder extensions. then i worked out my legs. I also ran on the treadmill for 10 mins. i wanted to ask for tips to get rid of belly fat. my belly fat isnt rlly a problem but i dont want it. Also tips on learning how to squat.

[weiss1967]

Run time on mile and a half should be closer to 10 minutes, that would be a good margin. Pullups need to be well over 8, somewhere at 12 is better. Situps at about 40. Generally, fitness standards are quite normal, any gym goer can make it. But aside from fitness there is also aptitude test. Recruiters will also look at your marks in school and consider any of your extracurricular activity, involvement in community, volunteering etc. Once you been selected, there will be numerous opportunities to get de-selected at any fkn time. And if you are still going for airforce, get you body weight closer to 180, for ejection seat.