PT Advice?

[js747400]

All,

First, a bit of background before I get to my question. I'm 27, been laid off for a year, and am trying to figure what I want to do. Over the past year I've been gaining weight (I was overweight to begin with), but am considering joining the military, specifically the Marine Corps.

Now, before you laugh me off, let me explain. I've lost weight before. I can do it again. I've been in good shape before, but I want to get into the best shape that I can...even if I end up not joining the military, I'd like to get into good enough shape that I +could+.

So, as I continue dieting (lost 20 lbs so far), quit smoking (6 weeks without a butt), and start looking at exercising, does anyone have any advice for starting out? I want to lift and run, but I can't do much of either these days. I want to get into shape, but I'm worried that I'll overdo it too much to begin with and get discouraged. Any and all advice is welcome!

Thanks, and Semper Fi,

Jon

 

[tali264]

First, congrats on your decision to lose weight and stop smoking. It's a tough thing to do and since you've already lost 20 lbs you are on your way. As for exercise, you must start slowly. Do you belong to a gym or will you join? I would suggest walking or a stationary bike. Walking you can do anywhere and the bike takes the weight off your joints. Do these for a while until you feel comfortable doing it for 30 min. Then you can think about changing it up. Personally I workout first thing in the morning because then nothing "comes up" to make me have to skip it. Of course whenever you can do it is the best time. Good luck[]

 

[Hartman]

That's right...and if you live in a big city, there are clubs for everything. You can join a spinning class at a gym or a running club or whatever. Spinning classes usually have people at all levels of fitness. It's a good way to get support from other people and stay motivated.

 

[Beaver]

My advice would be the same as what's been said. Make sure you start slowly and make it routine. If you start too fast and expect too many results too quickly then you're likely to get too discouraged and quit. This is what happens to most people. If you haven't started yet then it is okay to begin a running program simply by walking a few times per week. Once that gets boring and easy bump it up slowly. Over doing it will only burn you out and/or cause overuse injuries because your body needs to adapt to drastic changes slowly. I sort of know what I'm talking about because I have a degree in exercise and sports science, but all of the advice I've seen here is good advice.
Good luck, and remember, there is no temporary fix, only lifestyle changes.

 

[klostman]

js, my advice would be to start out slow just like everybody said. Are you wanting to loose weight and gain muscle and strength? Or do you want to just loose weight and tone up? Either way, it takes patience and persistence. If you can discipline yourself for the first month or so to go in consistently, you will have gotten past a huge barrier which is quiting for most people who start. As far a lifting, start out with less weight, but perform it slow and controlled. Form is always better than the amount of weight you do. Second, change your workouts around. Do some things one day, and then do others another day. Change the reps, the weight, pause 5 seconds after each rep, do negatives, etc.... If you keep shocking your body, it will grow and you will loose weight and gain muscle. Obiviously eat good to. Good luck, thats great your doing this.

 

[davidsin]

Hey I made those exact decisions last year (Nov.) they laughed me off, but persistance hopefully will pay off. I couldn't run a lap without getting winded back then since I just quit smoking in Nov 2001 and never ran before then. I couldn't even do ONE PULL UP!! After some trainning, I passed all the tests, ASTB, etc. Haven't picked up a butt for a year so far.

After recovering from a Hernia, recouperating etc...I finally got my PFT to an acceptable level. I'm Going in as NFO for Jan ocs (keeping fingers crossed) It was a long road but I feel much better, and my pft is at 255 and moving up by the week.

All I can say is...put your game face on and run every other day. Start slow and ease into longer duration and faster speed. Time yourself and monitor your progress.

I personally feel that it's all mental...anything conceived and believed can be achieved...so Napoleon said.

Do pull ups, pushups, and crunches every day. Start with a couple sets of a couple pull ups and bump it up one every week. Rest one day out of the week.

Everyone is different so adjust according to what works for you.

Eat 3 healthy meals a day, drink water only and get 8 hrs of sleep everyday. Good luck!!

Oh one more thing, stretch before and after each workout to avoid injury (Martial arts classes will help a lot).

Semper Fi Do or Die Gung Ho GUng Ho!!

 

[The Wiz]

Does anyone have any workouts they do that would help me get my half mile time down

 

[pilothoward]

Hey Jon-- Its as simple as this man. If your training to go to OCS than weight loss is something you'll have no trouble with. Here's the secret to OCS PT training-- RUN, RUN, RUN, AND THEN RUN A LITTLE MORE. When your done, do as many pullups and sit ups as you can. All that other crap will work itself out- It's not complicated and dont worry, speed will come in due time.
PILOTHOWARD[}]

 

[E5B]

most importantly, STAY MOTIVATED, AND HAVE FUN WITH IT

"You forgot your furtune cookie"

Dirty Harry

 

[usnafury]

We have a guy that's a poolee who weighs 320 pounds. He played football and everything, but now he wants to join the Corps. After doing PT regularly 3 times a week, he's lost 60 pounds. It's possible, just stick with it! For me, mental blocks are the hardest. i.e., it's easy for me to go run 2 miles, but I mentally cannot do 3 miles. Physically, I can do it, but mentally, I can't. But when I do PT with the Marines, counting cadence and all that, it's much easier and I don't have a problem. I don't know what your local recruiting office is like, but ask them if they have PT during the week. It's well worth getting up at 5:00 in the morning to do it.

 

[reapergm]

Good job on the smoking. Dont light up. Keep it going. I smoked for 8 years. Im 2 years clean now. The cravings go away, and eventually you get disgusted.
Like Davidsin, I was also a "PT Dud"... couldnt do the one pullup a year and a half ago. Now my PFT is a 295. Work work work... you'll get there. You might have to apply for an age waiver... but if its what you want.. go for it. If you dont, youll regret it later in life.

 

[Arc Angel]

Hey Reaper, are you using any kind of running program at all? I ran a 19:45 and scored a 289 on my PFT on the 21st. I figure we all have about a month to improve our scores and I'm always on the look out for ways to get faster.

 

[reapergm]

Well, Ive just been running like a mad man. Saturday mornings, a bunch of us get together at a local park in the Bronx and PT. Wildflying is there too. Theres alot of hills and fartlek type work. On the otherdays, I do 6 and 4 miles. Speed training on the 6 mile day. 2 miles slow, 3 miles speed work, 1 mile easy. The last PFT I ran my heart out. I thought I was going to die... and my shoelaces came undone after a mile and a half. Just got to stay motivated. I just hope I can do it again. Thats what Im worried about... But I wouldnt stress. Youll get to 295. I was 288 a week before the 295 PFT. I just had more rest. Good luck.

 

[el_bastardo]

Remember to decrease the intensity of your PT way down a week or two before OCS begins.

You'll need the rest and will give yourself good time to fully recover. Better to be 10% undertrained than 1% overtrained. OCS will beat you down physically. You don't want to have an injury from training before coming to OCS.

 

[Arc Angel]

That and always remember to double knot your go-fasters. I had one of my shoes come undone during a PFT run as well. It happened within the first half mile and by the end of the run it was a struggle to keep the damn thing on my foot.