So for the longest time I've been thinking of joining the military. I decided before I decide what I want to do that I was going to get in shape. Which will be a hard process in it's self because I work fast food. I've been trying to do a lot more salads with lite dressings because I work 60 hours a week. But it's hard.

I'm only 5'1 and I know my weight should be about 130 or 140 but let me just be honest. I'm 180 I use to be 215. I've been loosing it the healthy way but slowly eating correctly, cutting pops out of my diet for the most part.

But what exercises should I start off with? I really would like a female to kind of tell me what they've done to get down to weight. I'm not going to try diet pills or anything like that. But yeah.

If you would like to chat please please IM me on AIM:-->personal internet address deleted to protect member<--

This message has been edited. Last edited by: OldAFcop,

So no one has an answer for this?

Easy stuff - walking. Light weights. Then the type of things you have to do in boot camp - push ups, site-ups, etc. You just need to burn more than you eat every day.

google "burn the fat, feed the muscle" - it is not a free program, but it is excellent. Also, get yourself a free account at fitday.com and journal the food you eat - it was a real eye-opener for me. Eat small meals less often, do not eat starchy carbs. Drink about a gallon of water a day, also some green tea. Do not use artificial sweeteners, there is some evidence they actually stimulate your appetite. If you must use some type of sweetener, use Stevia. You can find it in health food stores- it is natural.

As far as exercise, do your cardio in the morning on an empty stomache. Do some weight training in the afternoon or evening. Split your weight training and work different muscle groups each day, (arms, back on day, legs, core alternate days)

Good luck!

ColleenC: Thanks for recommending the site. I've been using a book to keep track of my calories and excersie. The website is so much easier.

Militarybrat0116: I suggest the same as everyone else lots of cardio and high reps with light weights. I also recommend Dr. Ian's Fat Smash Diet book. He's the doctor from Celebrity Fit Club. He has this diest that helps you lose 4 lbs a week naturally. I tried it and it really works. Good luck.

quote:

Originally posted by Militarybrat0116:
So no one has an answer for this?

I too am trying to lose weight and for me what helps me is motivation. Set a goal and work to it. YOU CAN DO IT!

Losing weight can be simple if you've got something to motivate you, such as joining the military. I've had to lose 19 lbs to start army ROTC next month, and so far I've lost 15.

Basically what I've been doing is eating 3 square meals a day, walking AS MUCH AS POSSIBLE, and spending an hour a day on cardio (atleast 5 days a week, usually 7). I also spend about half an hour 4 days a week on various weights for my legs, sholders, back, biceps, and abs.

For breakfast I usually have 2 small pieces of toast (like 50 cals each), 4 strips of turkey bacon to make a sandwich, and a 4oz low fat cottage cheese.

Lunch is usually the same, except I add a peach or something. An alternative might be a salad with grilled chicken, olives, chick peas, peppers, etc and a modest amount of dressing. Orrr I sometimes have a 6 inch subway turkey sandwich for lunch or dinner.

Dinner can be soup (Miso soup is a really good one) and a salad/piece of fruit or something. And also drink lots of water!!! That is really important.

This may seem strict to some, but it works, and you can slowly change your habbits to ones like these. Basically I try to keep my three meals around 350 cals each, but that's because I needed fast results-- which are virtually fool proof.

Hope this helps

this really helped me:
1. start running
2. cut out red meat and start taking vitamins(for iron)
3.no more potatos
4. try not to eat a lot of cheese
5. get involved with a sport
but its really important to say no to your cravings

Update. So I've lost 4 dress sizes and 19 lbs!! I went from originally 189 to 170. So I've been dropping the weight pretty darn good.. I'm fitting into clothes that I haven't been able to wear in YEARS!!

Very good. I'm pretty much in the same boat as you, but at 170 I would make weight. I live extremely close to the beach so I usually go swimming about every other day, I've been walking 2 miles almost every day with the mutt and last night was the start of my jogging. I watch what I need and haven't gone over 2000 calories a day since I started keeping track. I've lost an average of 4 pounds every 10 days and if I keep on this track I'll be ready by the end of this year.

Keep up the good work.

First off, way to make the decision to change yourself and become healthier! As a medic, I find a lot of people don't really care what kind of condition they are in-so props to you.

Diet is key. Eat 5-6 small meals a day or every 3-4 hours. LEAN protein is the key as well as fibrous Veggies (think green). I would include lean protein in every meal (ie chicken breast, tuna, venison, 97% or leaner meat, turkey breast, egg whites, protein powder are the main ones) Veggies are unlimited--Eat them up! Have some other carbs but mainly in meals 1 and 2 and possibly 3 such as old fashioned oats (yes the one in the big old canister), sweet potatoes, brown rice. Drink water!! If you find the need for something sweet have diet soda, crystal light, diet green tea, sugar free jello) Basically you want to 1)eliminate processed foods 2)eliminate sugar 3)eliminate bad fats (trans/sat fat) 4) WATCH PORTIONS-invest in a food scale!

As far as working out, I'm not sure on your physical level but start off walking every day for 45 minutes, jog if you can. Lifting weights is great too because it'll help you build lean muscle tissue, which will help you when it comes to taping and for the PT test Hope this is a starter for you

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