physical Preparation for Basic Training
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Topic: physical Preparation for Basic Training
Posted By: carl_the_sniper
Subject: physical Preparation for Basic Training
Date Posted: 28 March 2008 at 10:32pm
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I have been recently selected for entry as an officer into the military.
I have realized that I am not physically fit enough yet so two months ago, I completely changed my lifestyle. I started eating better and running every day. I lost just over 5 pounds the first month and will have lost just under 5 pounds this month. I have three months till basic training and would like to be under 170 pounds by then. I started at 205 and am 195 now. My current weight loss trend puts me at 180 pounds by the time of basic training. This is too heavy so I need to step it up somehow. Question 1: What do you guys recommend I do to increase weight loss? Question 2: I find that I am not able to run more than 2.5 km on an average night (about 1.5 miles). I have been able to do more per night previously but not often. How can I increase the amount that i can run per night? I would like to be able to run 5km by training in 3 months. Would I be better off running slower but longer or even jogging? Question 3: I also would like to be able to increase the amount of push ups and sit ups that I can do. I can usually do about ten pushups at once and between 1 and 10 situps depending on if my feet are held down or not. I would like to be able to do 20 of each. How can I increase this? Question 4: Would a gym membership be beneficial to me for anything allready listed here? Thanks |
Replies:
Posted By: Snake6
Date Posted: 28 March 2008 at 10:37pm
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You still listening to radio? I'll give you some pointers on there.
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Posted By: carl_the_sniper
Date Posted: 28 March 2008 at 10:40pm
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Going on now
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Posted By: ammolord
Date Posted: 28 March 2008 at 10:41pm
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i can help with the running and weight loss, im currently in track. weightloss: eat lots of carbs, running will burn em off. distance: slowly build up. i can run around 6 miles without stopping. just run a little farther and a little faster every night, that will help you with endurance. i cant help much, that will probably be kinda sketchy. ------------- PSN Tag: AmmoLord XBL: xXAmmoLordXx ~Minister of Tinkering With Things That Go "BOOM!"(AKA Minister of Munitions)~ |
Posted By: carl_the_sniper
Date Posted: 28 March 2008 at 10:47pm
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Sit ups!
Actually sit ups! It is a requirement Is that 100 crunches at once? |
Posted By: ammolord
Date Posted: 28 March 2008 at 10:48pm
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cant help ya there, i guess do more of em? ------------- PSN Tag: AmmoLord XBL: xXAmmoLordXx ~Minister of Tinkering With Things That Go "BOOM!"(AKA Minister of Munitions)~ |
Posted By: carl_the_sniper
Date Posted: 28 March 2008 at 10:49pm
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ammolord wrote:Posted By: carl_the_sniper
Date Posted: 28 March 2008 at 10:55pm
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Snake: I am overweight but far from obese. I would not consider myself fat but more like chubby. There is excess flab but nothing that wouldn't be too hard to lose over time. The thing is though that I only have three months so I need to step it up.
Thanks for the advice man, there was some great advice that I will definately be following through with especially increasing water intake. I am going to go out tonight and basically run till I can't move anymore. |
Posted By: Snake6
Date Posted: 28 March 2008 at 10:56pm
Real situps are retarded. Like I said, 100 crunches until you can do them under 2 minutes. At that point you should do as many as possible in 2 minutes. Yeah, pound water. Pyramid sets are a great way to increase upper body strength. Talking about all this reminds me that I need to start finding time to work again. -------------
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Posted By: carl_the_sniper
Date Posted: 28 March 2008 at 11:02pm
Unfortunately, it is a requirement for the fitness test here. I don't have a chin up bar for the pyramid sets that you were talking about. So would a gym member**edited** be beneficial in your opinion? |
Posted By: Snake6
Date Posted: 28 March 2008 at 11:10pm
You can buy pull up bars that hang on your door frame. The gym thing could be very helpful, however its personal preference. I don't like going to gym personally because I don't like working out once or twice a day, I like to spread my workouts throughout the day doing pushups here, and pull ups there whenever I find the time. However if you think you will use it, go for it. -------------
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Posted By: Scarlett33
Date Posted: 28 March 2008 at 11:10pm
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Sit ups are not retarded. Dont listen to the jarhead! Just do as many push ups and sit ups as u possibly can every night and u should improve the number of reps over time. ------------- A5 EGrip Tornado Mod Fire Rod Flatline Trinity Mag Exp Chamber Collapsable Stock Superfly bolt CP ASA |
Posted By: carl_the_sniper
Date Posted: 28 March 2008 at 11:12pm
I probably would. If I end up accepting their offer of admission, I will probably get one. There is a gym that is a 5 minute walk from here and has pretty low rates. I would still spread out the exercise. (gym in afternoon, run at night) Also, thanks man for the broadcast and help. |
Posted By: little devil
Date Posted: 28 March 2008 at 11:20pm
| http://www.rosstraining.com/ - http://www.rosstraining.com/ check this guys site and vids, theres alot of stuff you can do with out a total gym. For example, no pull up bar, rope and tree! |
Posted By: ammolord
Date Posted: 28 March 2008 at 11:23pm
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funny, one post. ------------- PSN Tag: AmmoLord XBL: xXAmmoLordXx ~Minister of Tinkering With Things That Go "BOOM!"(AKA Minister of Munitions)~ |
Posted By: Snake6
Date Posted: 28 March 2008 at 11:46pm
Who are you? Crunches are a much better exercise than just regular sit ups. -------------
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Posted By: NotDaveEllis
Date Posted: 29 March 2008 at 12:30am
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If you really wanna drop weight you could try cutting.
Lots of lean proteins, water, etc. |
Posted By: Gatyr
Date Posted: 29 March 2008 at 12:32am
HIIT. Works WONDERS for endurance and burning fat. Look it up.
Yes, running slower helps tremendously with going longer, however its becomes hard as hell to increase your speed/energy output as time goes by if you continue to go at an easy pace, and I don't think the military will allow you to set the pace on your runs. And remember that to increase endurance, it's not about seeing how far you can go per run, and then quitting; go for a good solid run, walk for ~5 minutes, run a good amount, walk ~5 minutes, etc. I told choopie do an interval of run for 2 minutes, walk 1 for 30 minutes until it became overly easy, and then bump it up to 3:1, 4:1, etc. You don't have the time for a leisurely increase in endurance, so you are going to have to push yourself. No matter what you do, do at least 3 intervals of it.
I'm not going to lie, I facepalmed at this point. Hopefully officers aren't subject to the same basic as others, or the Canadian military really is much easier than the US, because for anyone not morbidly obese, those numbers are pathetic. I'm not trying to be mean, but really now. The best thing for you to do since you are just starting out (but have done enough to strengthen your tendons/ligaments) is to grind it out, doing as many push/sit ups as you can for as many sets as you can until failure. It is going to burn and hurt like hell, but you will see results. Pyramid structures work well, but you need to be putting alot more effort into this than pyramid workouts, especially since push ups are more of an endurance thing than strength, and pyramid workouts work best for strength training.
No, but getting a workout buddy will help tremendously. And a few other things: Buy a whey protein/meal replacement supplement. You don't need anything else, and the carbohydrate/protein/fat to calorie ratio is superb for losing weight, especially if you buy a meal replacement powder. Obviously you should eat right, and I trust you know how to do that already. Milk is your friend, too. The casein in milk accounts for 80% of the protein in milk, and is harder for your body to digest, which is excellent for your night time snack....that and a few of the nutrients in milk break down/become melatonin, which is great for getting a god night's sleep to help recover your body. And water is important as well, for more than just hydration. Rest as much as possible, and do an active rest workout on your rest days (meaning work the muscles that are sore until they become warmed up, then stretch). This will help with the soreness you might feel the day after your rest day (which you should be working out on). Also, stretch. Then stretch some more. And stretch some more. This will help with soreness as well, and will make your muscles longer, leaner, more efficient, and will increase your recovery rate as well as decrease the amount of time it takes to contract your muscles (making you much more powerful/sexy). And once every six weeks, take a week off (from friday to the next friday, to the monday after). Stretch still, eat right, do everything the same except don't workout. This is imperative, and most people I know don't do it. You will feel sore towards the end of the week, which is why you should stretch, but this will allow your body to "reset" and will allow you to get further, faster than if you didn't rest for that week. You might not want to do this given the amount of time you have, but you would be hurting yourself if you didn't. And eat a lot of meat...of any kind. Protein is important. ------------- 
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Posted By: carl_the_sniper
Date Posted: 29 March 2008 at 1:05am
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Those push up and sit up numbers were posted lower then they actually are (especially the sit ups). ALso, they were real hardcore push ups with chest to floor, not girl push ups. I know it still sucks anyways.
So what would be a good endurance set? As of now, I can comfortably run 15 minutes all out without having to stop or becoming too tired/in pain. Also, I have heard that fat burning only happens after 30 minutes of workout. Does this mean that if I am doing 20-25 minutes, it is having little effect? I will start drinking water a lot too. So then a glass of milk before bed is a good idea too even though it costs extra calories? So far I have been gaguing weight loss off the number of calories burnt per day. It's funny that I am now burning about as many calories per day as I had in excess before I started. Is this a bad method? I may have to try whey protein. Is it expensive? What should I look for when buying? Is it actually a meal supplement? How does that change my daily eating routines? Any particular stretches you reccommend before/after a workout? I think tomorrow I am going to sit down and make a list of the things that I need to do/changes I need to make. The problem with taking a week off is that It will be hard to get me going again. Is this essential? Couldn't I just take one day a week off? Thanks |
Posted By: The Guy
Date Posted: 29 March 2008 at 7:09am
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Doesn't your branch GIVE you a physical training guide? I know I ave an army one sitting right next to me. A friend gave it to me after he enlisted. |
Posted By: Kristofer
Date Posted: 29 March 2008 at 11:01am
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switch up your running. i like to do distance and sprints switched up.
some nights run for not as far, but at a faster pace. other nights run a little slower but longer. do sit ups/crunches, and pushups whenever you can. cardio is key to weight loss and physical fitness. get into aerobics if you can. watching tv, during commercial breaks do situps/crunches and next commercial break, some pushups. always keep your blood flowing. drink water. lots of water. it will help speed up your metabolism, thus increasing fatburn. weight lifting is good for strength, keep in mind, muscle weighs more than fat, so you may end up getting stronger and weighing more than you want to. not a bad thing as long as that extra weight is muscle not fat. also keep in mind, if you start intaking more water like you should, you may gain some extra weight, thats your body retaining water, not a bad thing either. http://www.menshealth.com/cda/homepage.do - Mens Health They always have good ideas for weight loss and what no online. so you dont even need to buy the magazine. check it out you may learn a thing or two. protein is key for muscle building and recovery. dont buy it at gnc. go to http://www.bodybuilding.com/store/totalprotein.htm - Bodybuilding.com That is their protein main page. That whole website has great information on different workouts. on the bottom of the link i gave you is a nice little protein calculator for what your daily protein intake should be depending on your goal. stop eating fast food if you do. that wont help. eat good carbs such as whole grain foods. eat wheat bread instead of white bread. i know everyone loves canadian white bread, it dominates, but tough eat wheat bread. dont eat candy if you do. just stop. dont buy those meal supplements. just eat healthy. fruits and vegetables and a lean meat. egg whites are good protein, same with a lean chicken or sirloin. the less fat you intake the better. you definitely need to do some working out during a commercial break. you ever find yourself with a couple minutes of down time, bust out a quick set of pushups and situps/crunches. takes 30 seconds to do just a couple. EDIT: Fixed a typo. |
Posted By: little devil
Date Posted: 29 March 2008 at 11:31am
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And yeah everybodys saying eat lean meats and such, your probably thinking, yeah! i'm going to eat some good skinless boneless chicken breast. What they forgot to mention is their is two types of chicken breast, pumped(full of sodium) and un pumped( more natural). The difference is near 1000mg of sodium. And un pumped cost twice as much pretty much. And im not positive if your normal consumer can purchase it out of your normal grocery store. But!, natuaral is a heck of alot better. A good thing though is that I doubt they can pump roasting chickens and fryers so you may be alright. Just throwing that out there, I dont think the forum fitness gods said anything about that one...... Which should be mentioned when talki9ng about eating alot of lean protiens but hey thats just me. |
Posted By: Gatyr
Date Posted: 29 March 2008 at 11:54am
The best thing I ever did for leg endurance for swimming was a circuit around the bleachers at the football stadium the school had. We would run around the bleachers, going up one side, down the other, around the back, and repeat. Towards the end of the preseason we would be doing 4 sets of 7 minutes (allowing enough time for our heart rate to go down in between sets), then running sprints for 10 minutes straight up the bleachers. If you don't have bleachers, do 7 minutes of HIIT, 1-2 walking, for however many sets you can do. If thats to hard, lower the running interval by a minute or two. You should at least be doing 30 minutes beyond your warm up.
From reading this post, I don't think the time you spend is whats holding you back, but don't worry about fat loss for the time being. The army won't care if you have a little bit of flab on you as long as you can keep up with everyone else. You should definitely be doing way more than 20-25 minutes though, and it doesn't have to be all running.
Yes. I drink 4 cups before bed. Don't worry about caloric intake for right now, worry about eating enough to make sure you have the energy to work hard.
That is something for you to look up, since I don't know what your meal routine is or what would be best for you. I personally don't bother much with what is best, since I only really look for protein content, and it's pretty much all the same in that respect.
First, I'd recommend not doing any stretches before a workout at all, since it takes 15 minutes for your muscles to get back to 100% after you stretch, and stretching before you work out hurts more than it helps. Second, just do the basics. You don't need to do yoga to get the benefit from stretching.
What do you mean one day a week? Run 6 days a week and rest 1? Do push ups 6 days a week and rest one? -------------
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Posted By: Klaus
Date Posted: 29 March 2008 at 11:54am
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If you work a desk job now, keep you feet in the air as much as possible...it strengthens the abs, so sit-ups should improve...and they really need to. Caffenine has recently been show to reduce soreness after workout, and its an energy boost, so that might help increase the distance you can run. |
Posted By: brihard
Date Posted: 29 March 2008 at 12:15pm
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Carl- I replied to your PM before I saw this thread. You're in the hurt locker right now. You're going to have to work your ass off before you go to St. Jean. Fortunately, it's only March. If you can get yourself to the point where you can at least physically *survive* this summer, you'll find yourself in pretty decent shape by the time the summer ends- and from there, keep working. Battery is dead. I'll be back online later. ------------- "Abortion is not "choice" in America. It is forced and the democrats are behind it, with the goal of eugenics at its foundation." -FreeEnterprise, 21 April 2011. Yup, he actually said that. |
Posted By: carl_the_sniper
Date Posted: 29 March 2008 at 12:38pm
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Gatyr: By HIIT, you mean basically running as fast as I can?
You ae the first person I have ever seen not reccommend stretching. Isin't it better to be able to run longer because I have stretched? "What do you mean one day a week? Run 6 days a week and rest 1? Do push ups 6 days a week and rest one?" Basically that instead of taking a whole week off. Right now, I do 7 days a week every week anyways. Brihard: I definately hope and will try so. Bu there are some other issues that I need cleared up before I acccept their offer. I keep getting the feeling that I am signing my life away. I'm not sure if this is the case but I need to look into the amount of freedoms that I can recieve once I graduate as an officer... |
Posted By: Thor
Date Posted: 29 March 2008 at 12:39pm
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I'm tellin ya right now, don't stress over it too much. St-Jean is a joke when it comes to PT...the standard you have now will do you just fine until they push you harder and then everyone moves up to the same standard.
RMC on the other hand is a little more difficult. But you pointy-heads are lucky, they GIVE you a PT regimen and give you time during the day and at night to walk over(7 min walk at a good pace) to go work out. Your usually with buddies so motivation isn't hard when there's jocular positioning in the air. But as for now, just run your little ass off and do lots and lots of push-ups...no worries about core too much unless your in it to look good....and everytime you can, condition your FEET. Put a backpack on and go for some rough terrain so you get used to ruck marches now as to not make it a shock to the system when you get there. Ain't you glad I'm around? ------------- A second class drive is always better than a first class walk. |
Posted By: carl_the_sniper
Date Posted: 29 March 2008 at 12:45pm
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So you are saying that the standards start easy then move up on basic?
I still would like to be able to meet the standards by the time I get there and exceed them by the time I finish. I am glad you're around 
Will working out on machines also help with push ups? |
Posted By: Gatyr
Date Posted: 29 March 2008 at 1:16pm
No, HIIT = High Intensity Interval Training, meaning you run as hard as you can for 30 seconds, then jog very slowly for 30 seconds or until your heart rate gets down, and repeat.
I'm not sure that stretching means running longer in the ensuing workout, but I promise you you are worse off than before if you do static stretching (the kind where you stretch then hold) before you run than if you just run. I don't know exactly what happens, but out of the 5 coaches I had while I was a serious swimmer, 5 told me it was horrible for me to stretch before a workout/race.
So you run 7 days a week, do push ups, sit ups, etc, 7 days a week? -------------
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Posted By: carl_the_sniper
Date Posted: 29 March 2008 at 2:08pm
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Ok, I will definately try HIIT.
So basically a good routine would go like this: -30 seconds sprint -30 seconds jog Do that 6 to 7 times -1 minute of walking Repeat for half an hour or until dead. --------------------------------------------- I do find that stretching often helps me to run longer. It prolongs the time before my feet and other parts start hurting. Yes, that is what I am currently doing, 7 days a week. |
Posted By: Rottergotterdam
Date Posted: 29 March 2008 at 2:24pm
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(Edit - Some of) You guys are retarded... For pure weight loss, you need to look at three things:
Look at your diet...is it clean? If not, fix it. Drop out white bread because it sucks. Drop out non-100% fruit juices. Soda, beer, etc. Anything that doesn't have a reason to be eaten...drop it. You'll want more protein. I drink a protein shake for breakfast myself. Low calorie, stays with you longer, etc. Eat whole-grain breads in moderation and focus on things like turkey, lean steak, and chicken (plus vegetables without butter). Look at your running. Long runs are great but realistically, anything over five miles isn't real useful for you. As far as increasing distance, the safe is 10% per week in weekly mileage depending on your experiance. Me. I can go like 100% but I have been running for nearly ten years. Drop the long and slow. Go 30-second intervals. 30 on, 30 off. This will boost your metabolism. You will still burn just as many calories as on any other run (maybe slightly more) of equal distance, but you will continue to burn calories for longer. Finally, look into full-body weight training workouts. This has the effect of increasing metabolism for periods of up to...60 hours I believe, but am not sure. Do sets of 12 or less. Anything higher is silly and won't bring your metabolism up. You want multi-joint lifts too, no isolation stuff. Oh, and drink a lot of realy cold water. I mean like 32.001 degree water because your body will burn more calories trying to process it verses 72 degree water. And try grape fruit juice. This apparently helps to lose weight somehow. Edit - Note on the protein, casein protein > whey protein because the whey get's absorbed more quickly. Good for post workout though. Also cheaper. It will work, but...just not as well. Edit - The run comes after the weights. The purpose is simple: weight training released huge amounts of chemicals and hormones, many of which fight fat...by running you force them to move throughout the body for longer periods of time. And if all else fails, try cocaine for weight loss. ------------- Female Jihad: Virgins willing to do it all for Allah |
Posted By: Rottergotterdam
Date Posted: 29 March 2008 at 2:26pm
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A friend of mine, an experianced power lifter, once told me, after I had asked what exercises I could do to improve my deadlift... "Deadlifts." ------------- Female Jihad: Virgins willing to do it all for Allah |
Posted By: ammolord
Date Posted: 29 March 2008 at 6:13pm
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wow dude, learn to use the EDIT button. ------------- PSN Tag: AmmoLord XBL: xXAmmoLordXx ~Minister of Tinkering With Things That Go "BOOM!"(AKA Minister of Munitions)~ |
Posted By: carl_the_sniper
Date Posted: 29 March 2008 at 6:47pm
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So I went out shopping today.
My goal has changed from just losing fat to losing fat and gaining muscle after I made this thread. I bought a ton of fruit and other healthy foods (lots of fruit should be good right?) I also looked at whey protein. It was a lot cheaper than I though, only $25 for a big jug of powder. I didn't get it because we're going to costco tomorrow where there is more selection and better prices. What should I look for when buying? Meal substitute or not meal substitute? Any other things I should look at (aka. flax seed oil?) |
Posted By: procarbinefreak
Date Posted: 29 March 2008 at 7:11pm
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there's no quick fix, especially when it comes to diet. yes, fruit is good, but you want to make sure you get enough protein and carbs to fuel you while you're working out. first thing would be to start eating healthy... make sure you are eating well balanced meals. you'll kill yourself if you just fill up on fruit all the time. |
Posted By: carl_the_sniper
Date Posted: 29 March 2008 at 8:15pm
No, I definately will eat balanced as I have been for the last two months. but Fruit > no fruit |
Posted By: brihard
Date Posted: 29 March 2008 at 8:49pm
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Just to point out, you don't need a minimalist diet to get in shape. Sure, if you want massive muscle definition and an eight pack, absolutely. But there's no reason not to enjoy 'normal' food and an occasional beer or three as long as your exerting yourself physically. My diet ranges from decent to not so pretty. But I'm physically fit and active enough that I burn off what I eat. If you're running daily and going to the gym three or four times a week, or vice versa, there's no reason not to enjoy some of the foods or tasty beverages that you like. However, for the purpose of weight loss prior to basic a few months of greater restriction wouldn't hurt, I suppose. Thor's right about RMC. The gym is a few minutes' jog from the residences. No real reason to be walking, after all. Get the heart rate up before you work out and all that, and loosen up a bit. Kingston's a nice city, lots of good places to run off campus, and you're right next to Ft. Henry hill- which I can promise you'll get *very* familiar with on morning runs. The gym is pretty first rate, lots of good equipment, plus there's an indoor track for the winter. It's mandatory to take part in an intramural sport in first year as well, plus of course there's your typical unit PT probably on a daily basis. St. Jean this summer will sort you out, and then RMC will whip you into real shape. ------------- "Abortion is not "choice" in America. It is forced and the democrats are behind it, with the goal of eugenics at its foundation." -FreeEnterprise, 21 April 2011. Yup, he actually said that. |
Posted By: Thor
Date Posted: 29 March 2008 at 9:13pm
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^exactly. I would welcome you to Ft-Henry hill personally, but i;ll be too busy cursing it up and down!
And if you take intersection sports, choose ball hockey! Easiest go in all of kingston! ------------- A second class drive is always better than a first class walk. |
Posted By: carl_the_sniper
Date Posted: 29 March 2008 at 10:32pm
I am being sent to RMC st jean for my 4 years of university. This year, they are reopening RMC campus St Jean. This is because of construction and expansion and stuff at RMC. It is not St Jean, the prep school like it was in the past, my recruiter has assured me that it IS RMC just not in Kingston. Apparently, they basically just split up the list between the campuses and I am being sent there. It had nothing to do with merit, grades or anything else, I believe it was just random. They are putting a lot of money into imporving St Jean this year including the possiblility of building a new building. I know it isn't a big deal but I would still like to go to RMC Kingston. I'm gona ask my recruiter if it would be possible to switch over but I doubt it. Either way, I have made it to RMC. What other sports do I have to choose from... I got that feeling that though there were lots of for fun sports, there were only a short list of sports for the compulsory sporting events. |
Posted By: RoboCop
Date Posted: 29 March 2008 at 10:44pm
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Everything is TL;DR Running is the best way to lose weight. All the track kids are extremely light. If you ever feel like quiting because you are too tired, you need to keep going. It's hard to train yourself to go past the wall. This wall is when you lose all energy from food consumption and the body switches to eating your fat. I remember a story on tv not too long ago when a guy put on 30 or so pounds to swim across a sea. He went nonstop and by the time he was on the other side, all 30 lbs were gone. It wasn't like this took him a week, it was only 2 days or so. He also has trained his body to go past the wall. |
Posted By: carl_the_sniper
Date Posted: 30 March 2008 at 12:45am
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So I am going out to try HIIT now.
I am planning to do: 5 minute light jog Alternating periods of intense runing for 1 minute and light jogging for another minute done for 10-15 minutes. 5 minute light jog back (or walk if the intervals destroy me as I am expecting they will) I will let you know how it goes. I will also not be stretching to try that bit of advice from gatyr. |
Posted By: RocoriSpartans
Date Posted: 30 March 2008 at 12:50am
| You should still stretch but after your done with you workout as a cool down. |
Posted By: Linus
Date Posted: 30 March 2008 at 1:35am
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When do you ship out?
Type of training depends on length of DEP time (Do Canadians use DEP?) If you're shipping in a few weeks, then it's going to be hard and intense. If you're shipping in a few months, you have time to build up to the level. WHat they do is alternate cardio and strength training during the week. M/W/F would be cardio, T/Th would be strength (besides being quarterdecked), or vice versa. But, as you already know, boot really is not that hard physically (until you get hurt...) They build you up to the point of where they want you to be at. They don't expect a 5 minute run-time when you first get there. I was doing over 110 crunches in 2 minutes after a few weeks of being there, running with the front group during all the distance runs. The hardest part is the mental part. Bed late, wake up early, high stress, low food, staying up all night either setting up your foot locker or doing fire watch. Don't let yourself get down, and take it from chow to chow, Sunday to Sunday. ------------- 
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Posted By: carl_the_sniper
Date Posted: 30 March 2008 at 1:48am
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Well, that was just about the most physically intense 25 minutes of my life.
I stuck to the plan well until eleven minutes of intervals where my low intensity parts turned to walking (but the high intesity parts were still sprinting so I doubt it matters much) I ended up jogging for the cool down period instead of walking like I was expecting to do. I basically walked in the door, took off my sweater and lay down on my bed for ten minutes. I couldn't move at all, I wasen't sure whenether I would thrown up or have a hard attack (luckily neither) Is it necessary to do this every day or can I alternate HIIT or normal running? So I think it was pretty sucessfull. --------------------------------------------------- I'm not quite sold on the whey protein mix. From what I am reading, it seems like you need to do a lot of extreme activity or it will just add fat and no muscle. Does it sound like I am getting enough activity right now with my half hour a day of intense exercise to get the advantages of whey or will it all just end up turning to fat? (assume, just for now, that I don't start going to the gym) What should I look for when buying? Meal substitute or not meal substitute? Any other things I should look at (aka. flax seed oil?) |
Posted By: Linus
Date Posted: 30 March 2008 at 1:56am
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You can alternate, and it's actually better if you work your way up to that instead of starting off so intense. Avoid injures like possible stress fractures.
As for eating, again I don't know when you're shipping, but as you get closer, start limiting yourself to ONLY 3 meals a day, no snacks. Sure, it sucks, but that's your life the whole time you're in basic. Try to learn to eat fast, as you might only have minutes to eat, if you're lucky. Also, learn to love orange peels. -------------
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Posted By: carl_the_sniper
Date Posted: 30 March 2008 at 2:00am
I dunno, maybe it gets better after the second week? Sorry, couldn't resist. |
Posted By: Linus
Date Posted: 30 March 2008 at 2:03am
I dunno, maybe I have 12 more weeks then you, and 95% of the rest of our countries combined? I'm offering help in an area where I know more then you and you asked for help in, so there really is no point in being an ass. God damn man, you're going into the military, grow up. -------------
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Posted By: carl_the_sniper
Date Posted: 30 March 2008 at 2:05am
Sorry if I offended you, I was definately kidding and tried to make that clear. I obviously didn't mean it, I just assumed you'd see the joke in it. |
Posted By: Linus
Date Posted: 30 March 2008 at 2:10am
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No, there is no joke in that. A small, but very vocal, minority, finds that funny. The rest of the forum is sick of hearing it.
If you get injured trying to serve your country, I'll be sure to poke fun at that. -------------
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Posted By: Man Bites Dog
Date Posted: 30 March 2008 at 2:20am
Touchy touchy. ------------- 
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Posted By: carl_the_sniper
Date Posted: 30 March 2008 at 2:29am
You are seriously blowing it out of proportion. I was making a small joke (one which you had rarely complained about before) Not only did I make sure it wasen't taken seriously (In the ORIGIONAL post) but then I was nice enough to apologize. Good day to you sir. |
Posted By: Linus
Date Posted: 30 March 2008 at 2:33am
*Sigh* I'll leave that one up to MBD. But like I as saying before: Build up to your desired work out capacity, because if you work too hard you'll get stress fractures. Look at the med bay when you get there and easily 40-50% of all holds are because of broken bones/stress fractures. Not fun. -------------
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Posted By: carl_the_sniper
Date Posted: 30 March 2008 at 2:37am
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Fair enough.
I have been running pretty well lately. I know that I wouldn't have been able to do what I did tonight a month ago. I will take it easy if I need to but I don't have time to go slowly. |
Posted By: Rottergotterdam
Date Posted: 30 March 2008 at 12:03pm
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Do you ever post anything other than lame one-liners? ------------- Female Jihad: Virgins willing to do it all for Allah |
Posted By: Rottergotterdam
Date Posted: 30 March 2008 at 12:09pm
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The purpose for protein is that it will help to re-build muscle, stay with you longer than a normal meal will (because it has carbs in it), is a low-fat (actually, low everything except protein), and will prevent you from losing muscle mass as you drop calories from a diet. Meal replacments are good to, but it'd go with straight protein.
------------- Female Jihad: Virgins willing to do it all for Allah |
Posted By: Gatyr
Date Posted: 30 March 2008 at 12:35pm
Again, you may think it helps more than it hurts, but I promise you that's not the case. You can do non-static stretching (meaning things like swinging your arms/legs, or anything you don't hold for more than 1-2 seconds) if you feel the need to loosen up some, but don't do any static stretches. And you definitely need to be taking a day off between weight training days. Muscle grows during rest periods, not while you are working out, and 48 hours is needed for the muscle to grow adequately. And the week off is imperative in making sure your body doesn't plateau, I promise you. -------------
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Posted By: Rottergotterdam
Date Posted: 30 March 2008 at 12:40pm
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Days off aren't really neccessary depending on your recovery... I lift 6 days per week and focus on one lift per day (Bench, Military Press, Pendley Rows, Full Squats, Dead Lift, Romanian Dead Lift) with a few lifts to help.
------------- Female Jihad: Virgins willing to do it all for Allah |
Posted By: Gatyr
Date Posted: 30 March 2008 at 1:32pm
I know, staggering workouts like that is efficient as long as you aren't working the same muscle groups (like you and most other serious lifters do). He was saying he ran hard 7 days a week, did push ups to failure 7 days a week, sit ups 7 days a week, etc. Thats what I got from him at least. -------------
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Posted By: carl_the_sniper
Date Posted: 30 March 2008 at 3:26pm
I will look into non-static stretches. You were pretty right though at least last night. i didn't stretch and I don't think it affected me at all. So If I go to the gym every other day but keep running every day, I will be ok? What do you mean by plateau? If you think ti is imperative, than I will take a week off within the next month.
Basically. When I work out, I like to do a ull body workout, working every area. Also, I got some whey protein and some flax seed oil. I tried both, the whey tastes fantastic but the flax seed oil tastes like concentrate of ass juice. Should I mix it the mhey powder in milk or water? |
Posted By: Gatyr
Date Posted: 30 March 2008 at 4:11pm
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Plateau means get to one point of physical strength/endurance and not be able to get any further no matter how much work you do. You can do cardio every day, but remember that there are muscles in your legs and they need to recover as well, as does your cardiovascular system. On non-workout days I usually run half a mile-a mile just to warm up and then I stretch. I mix my vanilla whey with OJ and some fiber supplement (I add the fiber because drinking just the juice can work against losing weight apparently) because I love milk by itself (and I think the whey ruins the taste for it), and because I think it tastes better. Milk or water it doesn't really matter, just do what tastes best for you. And add the flax seed oil something else you like to drink as well. -------------
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Posted By: carl_the_sniper
Date Posted: 30 March 2008 at 4:19pm
Cool, how often and when should I take it? |
Posted By: Evil Elvis
Date Posted: 30 March 2008 at 9:03pm
LOL @ bootcamp tips from Linus! Carl Bootcamp is diferent for everybody. As long as you dont quit and give it your all it's imposible to Fail. ------------- 
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Posted By: <Jeremy>
Date Posted: 30 March 2008 at 9:05pm
QFT, all the Military wants are bodies to fill Fox holes.  |