Posted: 12/29/2011 10:51:54 AM EDT
| I've been trying to get into shape before I go to MEPS. My recruiter wants me at 185 before I go. My stats as of now are 71" height, 41"abdomen, 16" neck and 203 (down from 213) pounds. I've cleaned up my diet and now it mainly consists of tons of water all throughout the day, breakfast being a bowl of oatmeal and 2 hard boiled eggs, lunch one grilled chicken breast and broccoli and for dinner I'll have some tuna with just mustard in it. I've started running between 1.5 and 2 miles three days a week. I don't have access to any weights, so I have been doing mainly body weight exercises usually do this: push ups, sit ups, flutter kicks, pull ups. I would greatly appreciate any suggestions or modifications to any aspect of what I'm currently doing to get to my weight goal. My running is horrible as I am only at 20:15 on my 2 mile and my one mile time is 9:10. |
| I am former Army the best way for you to increase run time is run longer. If you want to run 2 miles well start running 4 miles. It helps a lot more than you would think. Also start wearing heavy clothes on runs; 4-5 layers on torso at least 2 being long sleeve and 2 on your legs (shorts and running pants on top). For weight training use books it is one of the best work outs you can do. Get 3-4 heavey books and lay flat on you back, hold them in a push up position (you can do this while watching tv) then bring them down and back up to straight arm takes about 15 mins to be effective. Also use them to weigh down sit ups, and use anything for elevated push-ups. Also easy weight loss tip is one to two days as a vegan a week only water and veggies (celery is the best because you can eat tons). Hope this helps and the thing you should also remember is the tape is the important part as your weight could be muscle related. You will lose tons in Basic I drop 25 pounds. |
|
Quoted:
Quoted:
How long have you been running? I know a couple big guys that can run 7 minute miles. Running has always been my weak point. I've been running here lately for about three weeks. I finally found some shoes that don't hurt my feet. You didn't say how much time you have nor in what time you had already lost the weight you have. Your diet may be causing your body to use muscle as an energy source. When I was young and got up to 212 I used the so called "Mayo Clinic Diet" to loose 20 pounds in 16 days. I was lifting upper body one day lower the next and didn't lift on the third day. I didn't go down in lifting strength at all. Running before breakfast real early in morning will cause your body to burn a greater percentage of fat that is in your bloodstream. Once you eat some it your body will burn carbs and protein and save fat because it thinks your trying to starve it under real low calorie intake. Study was done in 80s and was in muscle and fitness article back then. Make sure your shoes are adequate. I was lame and could barely walk after the San Fran Bridge to Bridge run 64 minutes 8.1 miles. Doctor knew I wore Nike's with wide feet from my description of symptoms. I've used New Balance in wide sized shoe ever since. I and some others ran a mile or so at lunch and a few miles after the work day three days a week. We also ran a mile during lunch on the off days. Did that for a little over a month to prepare for running 1/2 marathon a few months later. It takes a bunch of miles groundwork to get a decent PT run score if you aren't already at that point. Get a pair of Jungle boots and walk a mile or two every other day to toughen up feet for roadmarches if you have time. I never walked in 1ID headquarters but feet were fine for 25 miles through mountains after 4 weeks of walking to and from class for a couple miles. Get a weight vest and work your way up carrying 10 then 20 then 30 then 40 lbs while marching quickly. I met a guy at Ft Benning that wore one hours a day all the time to keep his body in shape and used to moving carrying the weight. Chiropractor at Ft. Benning says just putting on the bullet proof vest and plates without working up to it causes all kinds of skeletal deformation for which you will pay in later life. |
|
Quoted:I am former Army the best way for you to increase run time is run longer. If you want to run 2 miles well start running 4 miles.
Good start, but then Quoted:Also start wearing heavy clothes on runs; 4-5 layers on torso at least 2 being long sleeve and 2 on your legs (shorts and running pants on top).
The only reason to wear heavy clothes and multiple layers, unless it is horribly cold outside, is if you have a performance-tested event that requires you to wear heavy clothes and multiple layers. To run better, run more - longer, faster, more often. |
|
Quoted:
Running before breakfast real early in morning will cause your body to burn a greater percentage of fat that is in your bloodstream. Potentially, but it depends on diet and activity levels. The average adult can store 2000 calories of muscle glycogen. Additionally, if fasted training does cause a greater percentage of ATP to be provided by fat metabolism, there's a corresponding performance penalty and the OP is trying to improve his run pace. Better to achieve weight loss by caloric reduction and fuel workouts for maximum performance. |
| I've done a couple 5 mile 35lb rucks with a couple of my buddies who are in the NG last week just to get my self used to that as well. Should I be worried about doing this much running off the bat? I've read some running articles that stress giving your leg muscles and bones time to adjust, but taking a rest day in between should be an adequate way of preventing injury, correct? Thanks for all the help so far y'all! |
|
Quoted:
I've done a couple 5 mile 35lb rucks with a couple of my buddies who are in the NG last week just to get my self used to that as well. Should I be worried about doing this much running off the bat? I've read some running articles that stress giving your leg muscles and bones time to adjust, but taking a rest day in between should be an adequate way of preventing injury, correct? Thanks for all the help so far y'all! If you start running too far/often too soon you will put yourself at risk for lower leg injuries i.e. shin splints. The rucks you have done are lower impact and with the added weight will burn significant calories while strengthening the bones and muscles of your legs. Rest is important don't run everyday and follow the 10% rule if you can. |
I'm not much of a running enthusiast, but I joined the Army as a fat-ish guy (6'5" 248), and my first diagnostic 1 mile run was about 8:30, my first 2 mile was right around 20mins as well, I never got super fast, but by my last PT test in OSUT I ran a 13:14 2 mile and weighed 205lb. The biggest thing that improved my runs (and still does) is sprints. Doing 30/60s and then moving up to 60/120s helped me more than anything. Don't wear multiple layers of clothes unless it's really cold outside.  The only thing that will do is make you sweat more, lose water weight, dehydrate yourself, and possibly become a heat casualty. You're not cutting weight, you're trying to lose fat.Your diet sounds decent to me, maybe even a little light on calories if you are working out pretty hard. but I probably wouldn't change a whole lot there. Maybe an extra chicken breast or something if you feel like you don't have the energy to run and ruck efficiently. Other than that, just make sure your form is good on the push ups. I didn't know what a proper push up was before I joined, and all the push ups I did to prepare for basic didn't mean shit by the time I did my first PT test. Good luck! Once you get to basic, they'll make it happen for you, hah. It's just nice to not be sucking worse than everybody else when you get there.  |
|
Quoted:
Quoted:
Running before breakfast real early in morning will cause your body to burn a greater percentage of fat that is in your bloodstream. Potentially, but it depends on diet and activity levels. The average adult can store 2000 calories of muscle glycogen. Additionally, if fasted training does cause a greater percentage of ATP to be provided by fat metabolism, there's a corresponding performance penalty and the OP is trying to improve his run pace. Better to achieve weight loss by caloric reduction and fuel workouts for maximum performance. If your an Olympic class athlete training 6 hours a day I would tend to agree that running in morning to burn fat wouldn't apply. So your comments seem valid to me though I'm not a physical trainer or anything. The article I recall seemed to be focused on people who were 30 pounds heavier than they needed to be and running 20 minute 2 miles. |
|
Quoted:
If your an Olympic class athlete training 6 hours a day I would tend to agree that running in morning to burn fat wouldn't apply. So your comments seem valid to me though I'm not a physical trainer or anything. The article I recall seemed to be focused on people who were 30 pounds heavier than they needed to be and running 20 minute 2 miles. Article link? The authors conclude that when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.
http://www.ncbi.nlm.nih.gov/pubmed/21411835 The primary driver of what your body burns for exercise is the intensity of activity. If you're trying to improve run performance, don't train fasted. I'd even go so far as to say that it's a fasted training versus fueled training is a wash when it comes to weight loss since performance improves (i.e. you can burn more calories) in a fueled state. Have not seen a single study that shows improved performance as a result of higher fat utilization. In fact greater fat utilization comes as a result of improved fitness (increased mitochondrial density and therefor the ability to produce more ATP aerobically), not the converse. |
|
Quoted:
Why would you recommend he wear multiple layers of clothes? Wearing multiple layers helps you burn fat and sweat more. I started doing it and saw a significant differeance from just wearing regular work out clothes. Also this will help for your time in the military because a large portion of what you do will be in ACU's (or branch specific BDU). If you dont wear multiple layers you will find yourself overheating in normal tasks. In Civilian life you wear shorts and a t-shirt when you go out side to do yard work lets say; well in the Military you will wear longsleave shirts, pants, boot, and a patrol cap. DS and TRADOC do this to help burn fat. All in all it will not make you lose 100 pounds but it will add to your weight loss totals. Then as you progress in Basic they will start having you wear your helmet and vest to add weight for when you marching or training. More clothes/weight (if you want to invest in a weight vest it can help) will help you burn more calories. It does this by heating up your core tempature. |
|
Quoted: Quoted: Why would you recommend he wear multiple layers of clothes? Wearing multiple layers helps you burn fat and sweat more. I started doing it and saw a significant differeance from just wearing regular work out clothes. Also this will help for your time in the military because a large portion of what you do will be in ACU's (or branch specific BDU). If you dont wear multiple layers you will find yourself overheating in normal tasks. In Civilian life you wear shorts and a t-shirt when you go out side to do yard work lets say; well in the Military you will wear longsleave shirts, pants, boot, and a patrol cap. DS and TRADOC do this to help burn fat. All in all it will not make you lose 100 pounds but it will add to your weight loss totals. Then as you progress in Basic they will start having you wear your helmet and vest to add weight for when you marching or training. More clothes/weight (if you want to invest in a weight vest it can help) will help you burn more calories. It does this by heating up your core tempature. No it doesn't burn more fat. You do sweat more though, resulting in temporary weight loss from water loss. There is NO point in doing this. Yes, you will run in boots and utilities sometimes. This is also VERY hard on your body. I would/have RARELY actually trained for this. Run in running gear whenever you can. Get fast in running gear. When the military forces you to run in boots, you'll be able to do it, even though it will suck. Your knees, back and body in general will thank you for not putting more stress on them than you need to. |
|
Quoted:
Quoted:
Why would you recommend he wear multiple layers of clothes? Wearing multiple layers helps you burn fat and sweat more. I started doing it and saw a significant differeance from just wearing regular work out clothes. Also this will help for your time in the military because a large portion of what you do will be in ACU's (or branch specific BDU). If you dont wear multiple layers you will find yourself overheating in normal tasks. In Civilian life you wear shorts and a t-shirt when you go out side to do yard work lets say; well in the Military you will wear longsleave shirts, pants, boot, and a patrol cap. DS and TRADOC do this to help burn fat. All in all it will not make you lose 100 pounds but it will add to your weight loss totals. Then as you progress in Basic they will start having you wear your helmet and vest to add weight for when you marching or training. More clothes/weight (if you want to invest in a weight vest it can help) will help you burn more calories. It does this by heating up your core tempature. Just when I thought that the Navy was the most retarded service when it came to physical fitness... |
|
I did absolutely nothing to prepare. I was an avid bicyclist prior, and did a lot of sprinting on the bike. I hated running. I wish I had done at least a minimal amount of running..........I did absolutely none. Nothing upper body either. I could barely do 4 pullups at the first survey. 20 pullups, 80 situps, and 19 minute three mile at the final PT test. 
|
|
I went to meps 5'8 210 lbs 16 inch neck . I was taped at 23 % body fat . That made me disappointed so i buckled down and really quit messing around . Cut alcohol and beer completely out of my deit . Only fluids i drank were water . I mostly ate vegies , egg whites (gross), chicken breast and protein while heavy lifting . 3 weeks later i went to meps to swear in and get rechecked for weight and i was 10 lbs less still having a 16 inch neck . They were impressed and told me to keep up the good work , which anyone who has delt with the doctors at meps would know that i was surprised by that . After seeing some progress i think its easier to keep going . Like saving money , starting from nothing is difficult but if you have 4 5 grand in the bank its fun to watch it grow ! since then ive dropped about 5 more lbs .
As for the running which i was horrible at it also , i just kept on it . I think walking up and incline longer distances was a big help to start getting my legs in great shape so i was able to withstand running hard . After that its breathing . These guys on this forum helped me alot with all the tips and knowledge . I can now do 2 miles in 17 mins opposed to 21 . I leave for fort leonard wood in may so i dont want to hurt myself demanding results when i have a decent amount of time . Just stay motivated and remember hard work now will make for an easier time in basic . what MOS are you hoping for ? |
|
Quoted:
Quoted:
Quoted:
Why would you recommend he wear multiple layers of clothes? Wearing multiple layers helps you burn fat and sweat more. I started doing it and saw a significant differeance from just wearing regular work out clothes. Also this will help for your time in the military because a large portion of what you do will be in ACU's (or branch specific BDU). If you dont wear multiple layers you will find yourself overheating in normal tasks. In Civilian life you wear shorts and a t-shirt when you go out side to do yard work lets say; well in the Military you will wear longsleave shirts, pants, boot, and a patrol cap. DS and TRADOC do this to help burn fat. All in all it will not make you lose 100 pounds but it will add to your weight loss totals. Then as you progress in Basic they will start having you wear your helmet and vest to add weight for when you marching or training. More clothes/weight (if you want to invest in a weight vest it can help) will help you burn more calories. It does this by heating up your core tempature. Just when I thought that the Navy was the most retarded service when it came to physical fitness... Oh it still is |
|
Quoted: Quoted: Quoted: Quoted: Why would you recommend he wear multiple layers of clothes? Wearing multiple layers helps you burn fat and sweat more. I started doing it and saw a significant differeance from just wearing regular work out clothes. Also this will help for your time in the military because a large portion of what you do will be in ACU's (or branch specific BDU). If you dont wear multiple layers you will find yourself overheating in normal tasks. In Civilian life you wear shorts and a t-shirt when you go out side to do yard work lets say; well in the Military you will wear longsleave shirts, pants, boot, and a patrol cap. DS and TRADOC do this to help burn fat. All in all it will not make you lose 100 pounds but it will add to your weight loss totals. Then as you progress in Basic they will start having you wear your helmet and vest to add weight for when you marching or training. More clothes/weight (if you want to invest in a weight vest it can help) will help you burn more calories. It does this by heating up your core tempature. Just when I thought that the Navy was the most retarded service when it came to physical fitness... Oh it still is I think he's merely pointing out that you're not giving very good advice here, no offense. Correct me if I'm wrong H46, I don't mean to put words in your mouth. |
|
Quoted:
Quoted:
Quoted:
Quoted:
Quoted:
Why would you recommend he wear multiple layers of clothes? Wearing multiple layers helps you burn fat and sweat more. I started doing it and saw a significant differeance from just wearing regular work out clothes. Also this will help for your time in the military because a large portion of what you do will be in ACU's (or branch specific BDU). If you dont wear multiple layers you will find yourself overheating in normal tasks. In Civilian life you wear shorts and a t-shirt when you go out side to do yard work lets say; well in the Military you will wear longsleave shirts, pants, boot, and a patrol cap. DS and TRADOC do this to help burn fat. All in all it will not make you lose 100 pounds but it will add to your weight loss totals. Then as you progress in Basic they will start having you wear your helmet and vest to add weight for when you marching or training. More clothes/weight (if you want to invest in a weight vest it can help) will help you burn more calories. It does this by heating up your core tempature. Just when I thought that the Navy was the most retarded service when it came to physical fitness... Oh it still is I think he's merely pointing out that you're not giving very good advice here, no offense. Correct me if I'm wrong H46, I don't mean to put words in your mouth. I'm trying to bring out the fact that, IF (and it's an if) TRADOC has recruits wearing extra clothes to "burn more fat", that is probably the stupidest thing I've heard of from any of the services. Even the Navy, which seems to lag 5-10 years behind the latest science would not advise that. Somehow I doubt that is TRADOC policy/guidance. The weight vest "heating up core temperature" is another goodie.
|
|
Quoted: I'm trying to bring out the fact that, IF (and it's an if) TRADOC has recruits wearing extra clothes to "burn more fat", that is probably the stupidest thing I've heard of from any of the services. Even the Navy, which seems to lag 5-10 years behind the latest science would not advise that. Somehow I doubt that is TRADOC policy/guidance. The weight vest "heating up core temperature" is another goodie. Lol...yeah I doubt they do it on purpose, I think the poster above was making the claim that extra clothes burns more fat though. Like I said above, sometime you have to run in full utilities...that's just the way it is. But doing it on your own to "prepare" does more harm than good IMO. I am NOT a runner, yet I've maxed the CFT every year now, in boots and utes and I never run in boots except when forced. |
|
Quoted: Wearing layers or heavy clothing with cause you to loose weight ! Water weight which also will cause dehydration , dizziness , and muscle fatigue . The second you hydrate you will gain that weight back . It's funny, because every running article I have read lately talks about how great it is to run in the winter because your body is more efficient in the cooler temps so you can run longer and farther. So maybe the point he was trying to make is that if you train in worse conditions, you'll perform better on the test? I dunno, trying to give him the benefit of the doubt here, but I'm just not on board. |
|
Quoted:
Quoted:
Wearing layers or heavy clothing with cause you to loose weight ! Water weight which also will cause dehydration , dizziness , and muscle fatigue . The second you hydrate you will gain that weight back . It's funny, because every running article I have read lately talks about how great it is to run in the winter because your body is more efficient in the cooler temps so you can run longer and farther. So maybe the point he was trying to make is that if you train in worse conditions, you'll perform better on the test? I dunno, trying to give him the benefit of the doubt here, but I'm just not on board. I've always been told that 55 degrees Fahrenheit is the optimum temperature for running. As far as the OP's running is concerned: I'd recommend not only running distance, but as well as a lot of sprints. |
| First, thanks for all the help y'all gave me. Just wanted to update this with some progress. I've lost 23 pounds and have hit my goals. My diet is substantially better, have upped my overall physical fitness and my running has improved. I can't wait to go to MEPS now. Thanks again guys! |
|
Quoted: First, thanks for all the help y'all gave me. Just wanted to update this with some progress. I've lost 23 pounds and have hit my goals. My diet is substantially better, have upped my overall physical fitness and my running has improved. I can't wait to go to MEPS now. Thanks again guys! Hell yeah! Good job dude!  |
