My workout routine is simple. I have one day devoted to cardio workouts, then the next to weight training, then do nothing on the weekends to rest. I get up early in the morining and while I'm waiting for the sun to come up I stretch, then I go run 3 miles, then do as many pushups, situps, crunches and other exercieses I can come up with.
So far, my workout routine is doing great and my recruiter said I got only thirty more pounds to go.(I started at sixty pounds to go a year ago. Despite my diet and exercise, it took a whole year to lose thirty pounds. )
Is there anything else I can do? I already diet and work my but off. I've been doing it for a year. I've started from zero pushups, and now I can do twenty correctly(chest touching ground, looking forward with hands alligned with shoulders).
This message has been edited. Last edited by: pyro_maniac797,
To lose body fat and not muscle you should only lose about 1-2 pounds a week. The diet ratio I utilized when I competed NATURALLY, was 40% carbs, 40%protein, and 20% fats. Hit a cheat meal once a week. Eat whatever you want. Believe it or not it will shock your body. I got down to 4% bodyfat. With cardio, I used to do it 5 day a week. One day high intensity, for twenty minutes the next day a good pace for 25 minutes, then back again. If doing just push up/sit-ups good for you!!! Develop the body stength for the military. Once you hit your ideal weight and completed basic then you can go for the weights. When exercising, try not to rest more then 1 minute, ideally no more then 30 seconds then hit your next set of whatever exercise you are doing. Be creative with the push ups. Besides the standard pushups, do pushups with feet on a chair for your lower chest muscles. Do pushup with both arms between two chairs for upper chest muscles. If you want a challenge, place a deck of card in front of you, turn the card over, its a ten do ten pushups, next card a three, then three pushups. All face cards are ten. Go all the way through until, you have completed the deck. It will take time to build up, but believe you will feel it. That is a work out in itself. I wish you the best of luck.
Yes natural!!! As a police officer out in NJ, drug testing all the time. I can say, I have never used steroids. Have been tempted, but it was not worth the health risk.
You need to increase your workout by useing the 5% rule. after completeing all sets all reps with ease. Remember it takes the body two days to repair damage you cause during anaerobic exercise. Keep you meals broke down to six every two hours based on your caloric intake and adjustment. Take care.
diet is number one..you can do all the exercise you want but if you don't have your diet on, none of your hard work will show. And by dieting I mean eating the RIGHT foods, aka eating unprocessed foods. Anyone can lose weight..hell you could lose weight by eating candy every day, just as long as you burn off more calories and are at a caloric deficit. By eating the wrong foods, ie candy, chips, or proccessed ****, you will be what they call "skinny fat"..you will lose your muscle. However, if you eat the right foods, chicken breast, tuna, egg whites, your whole grains like oatmeal and brown rice, and not to mention veggies, you will recomposite your body and become lean. Not to mention, your workouts will improve! Here's a GREAT website that I highly reccomend! www.bunklers.com I know she's a girl and your probably a guy, but read the different sections! Read what she eats! I think it'll help you out quite a bit! Keep at it!!
There is a documentary coming out in which some guy did the Supersize Me diet, and worked out. The goal was to see which was more important. The results are due out soon:
I was down to 3.8% while in wrestling in High School. Very hard to maintain for prolonged periods of time. I lived on 500 calories a day for 6 months trying to shed weight to wrestle lighter. Now as a 100+ mile UltraMarathoner I am consistent at 5-6% body fat.
Anyway I would recommend easing into CrossFit. It is short and very intense.
I did CrossFit for about a year until I discovered Team Ruthless. They have found what I consider to be the more perfect confluence of conditioning and combatives. I would much rather be able to do 8 thrusters with 155 lbs. than 21 with 95 lbs. Then when you hit somebody, they are more likely to know they been freakin' hit.
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