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Help with getting in shape
- Thread starter jmelendy
- Start date
I'll also plug www.fitday.com. The full download is like 10 bucks. Great way to track what you're eating in regards to calories and macronutrients. Excellent program.
EDIT: I'll elaborate. Until you start seriously measuring your portions, you really don't know how many calories, in addition to total carbs, protein and fat grams are in whatever you're eating. Do you really know what 4 oz of chicken breast looks like? What about a cup of cooked pasta? A food scale costs about 8 bucks. Are you really eating the same amount of cereal that the nutrition label on the side of the box specifies? Educating yourself on what your consuming will force you to consider what's worth eating and what isn't. "Do I need 3 whole eggs, or will one mixed with 2 whites get me where I want to be?" Something to think about.
EDIT: I'll elaborate. Until you start seriously measuring your portions, you really don't know how many calories, in addition to total carbs, protein and fat grams are in whatever you're eating. Do you really know what 4 oz of chicken breast looks like? What about a cup of cooked pasta? A food scale costs about 8 bucks. Are you really eating the same amount of cereal that the nutrition label on the side of the box specifies? Educating yourself on what your consuming will force you to consider what's worth eating and what isn't. "Do I need 3 whole eggs, or will one mixed with 2 whites get me where I want to be?" Something to think about.
60 minute workouts aren't the best way to prepare unless you can maintain race pace the entire time.
On the actual PRT, not only do you have to run at a fixed pace, you will likely be somewhat gassed from the max effort PUs and SUs.
Easiest effective way to train for the PRT is to run a PRT every time...your body will adapt to it.
To increase overall fitness though, you will probably want to look at increasing intensity...sprint intervals, circuits, basically HIIT type stuff.
And if you live off chicken salad(minimal dressing and other "goodies") and water for 3 weeks and do cardio regularly, the pounds will melt off. That won't stay off though, unless you're crazy enough to keep it up afterwards, but it's a good way to take weight off fast.
And I'll plug this free stuff:
http://www.trainforstrength.com/workouts.shtml
Workout 1 is a decent start
You don't need any special equipment to do it...I did it on the track, no pullup bar so i skipped that, but it still sucked.
Run through this after a quick easy run to warmup, and you'll be fitter in no time.
NROTC hosted NJROTC Field meet
www.crossfit.com, I love it, my overall strength has gone up quite a bit, and I've been lifting for years. Just throw in some running 4-5 days a week on top of the workouts, you'll be absolutely golden.
Their forum has a good area on nutrition too.
Their forum has a good area on nutrition too.
+1 for Crossfit. It's infinitely scalable to any and every ability level. The nutrition they recommend is based off of the Zone diet, which takes its cues from how different foods affect hormones.
The actors in 300 were trained by Mark Twight, who basically ripped off the guys at Crossfit--but it shows you how effective it can be. I've also heard it said that there are more than a few SEALs using it too.
The actors in 300 were trained by Mark Twight, who basically ripped off the guys at Crossfit--but it shows you how effective it can be. I've also heard it said that there are more than a few SEALs using it too.
+1 for the Zone. Probably the most sensible nutrition program I've ever seen. There are a lot of similar off-shoot nutritional programs out there now (ex: nutrisystems) that basically copy some of the basic rules of the Zone, but the Zone was the original program. I used it in HS and dropped a significant amount of fat and got in shape.
Thank you for all your advice. I had been doing a routine of running, abs, sit-ups, and then lifting. I rotated upper body with lower body. I know that muscle weighs more then fat and thought to lose weight faster I should concentrate on cardio workouts. I no longer drink soda, well maybe one or two diet a week, I do not eat candy. I am trying to limit my carb intake. I do drink 3 bottles of poland spring at work and one during my workout.
I run on the eliptical because before March 14th my exercise was pretty much nothing and felt that going straight to street running might create a higher risk of injury.
My father has been giving advice (he was in the Navy). Will we have to do chin ups at OCS? Is there anyother type of exercise used at OCS I should be implementing now?
Jenn
I run on the eliptical because before March 14th my exercise was pretty much nothing and felt that going straight to street running might create a higher risk of injury.
My father has been giving advice (he was in the Navy). Will we have to do chin ups at OCS? Is there anyother type of exercise used at OCS I should be implementing now?
Jenn
766Bubblehead
New Member
Another possible choice is calorie-count dot com
Best thing is it is free....May not have the same fuctions as the above but, is a good way to track your food intake.
Best of Luck!
Cate
Pretty much invincible
This has been mentioned but cannot be overemphasized - fruits and vegetables (particularly vegetables, since fruits tend to have more natural sugars in them). They tend to be less calorically dense than other foods, so you can eat until you're satisfied without worrying about the calories. This is, of course, assuming that you're not adding butter/cheese/oil/etc., which just turns them into vehicles for lard. Go for fresh or frozen if you can, since a lot of canned vegetables have added sodium, which'll make you blow up.
Also, as has been mentioned, plenty of water. Water is necessary for your body to metabolize fat. Drink when you don't need to; if you're thirsty, you're already dehydrated. Also helps to make you feel full and keep you away from evil snack foods.
Also, as has been mentioned, plenty of water. Water is necessary for your body to metabolize fat. Drink when you don't need to; if you're thirsty, you're already dehydrated. Also helps to make you feel full and keep you away from evil snack foods.
Jenn, from what I can remember, you'll be doing chin ups or flexed arm hang at OCS (hearsay; I never attended, but they've got pullup bars all over the grounds by the gym). Try the "grease the groove" method: do flexed arm hang for as long as you can while remaining fresh enough to do it again in, say, half an hour. If you can do pullups, do those instead. If you can only do one pullup, do that. Keep doing that for as long as you can. This works really well if you've got a place you walk by in your house and bang out a few pullups every time you pass it. The same idea works for pushups, too.
Thisguy
Pain-in-the-dick
Chins ups/flex arm hang aren't a graded evolution in Navy OCS. It varies from class to class if you do them, and even if you do, it's just part of morning PT.