Need help with navy training

[dirk419]

Hi there, so i recently koined the navy I will be shipping to bootcamp sometime in Late January/ Early February. As I understand for the PT testing I must run 1.5 miles in under 12 minutes, do 80+ pushups in under 2 minutes and do 80+ sit-ups in under 2 minutes to pass the test.

I have started running and did a 1.5 mile run/walk in 16 minutes, and can currently do 46 situps and 38 pushups in under two minutes. The problem is doing each of these once a day has basically killed me, please keep in mind I have to excersized ONCE since i played high school football in the fall of 2003 and have smoked for the last 5 years. I dumped the smoking about two months ago and just need some help setting up a good workout.

Please help I have two months to try to get to these minimum requirments, but would like to be able to do more, as I dont want to go into bootcamp needing one-on-one training (as you can imagine I dont want to be singled out lol)

Thanks!

DIRK

 

[g8r80]

I would rotate the exercises with abs every day as cardio and abs are the only workouts you can do daily.

Try: alternating day with run and situps with a day of pushups and situps. Stay at it and you'll be fine in 2 months. Rest if you get sore and especially if you get pain other than muscle pain.

 

[dirk419]

thanks! Ya I was wondering cus it was getting really hard to do all of those things in one day. LOL its amazing what four years of being a couch potato will do I used to run the mile in a little over six minutes now I cant do the 1.5 without walking.

What should I do as far as calorie intake are there any good websites that will help determine what i should take in, as i currently am 5'10" and 215 lbs the navy guidlines say i need to be 191 but if not a bf index under 25% which my recruiter says I am by just using a tape measure around the waist????

Also can anyone explain why ive gained about five pounds in the last week ive been running everyday plus cutting back on my food intake but I still gained about five pounds. Just seemed wierd.

 

[g8r80]

thanks! Ya I was wondering cus it was getting really hard to do all of those things in one day. LOL its amazing what four years of being a couch potato will do I used to run the mile in a little over six minutes now I cant do the 1.5 without walking.

What should I do as far as calorie intake are there any good websites that will help determine what i should take in, as i currently am 5'10" and 215 lbs the navy guidlines say i need to be 191 but if not a bf index under 25% which my recruiter says I am by just using a tape measure around the waist????

Also can anyone explain why ive gained about five pounds in the last week ive been running everyday plus cutting back on my food intake but I still gained about five pounds. Just seemed wierd.

To reduce weight, look up some of Chillen's posts. He is a ripped 46yo man who knows what he is talking about losing weight and getting fit. But, here is a source to determine your basal metabolic rate.


To estimate your body fat%, use the navy method: .

As for gaining weight, it is common for new exercisers to gain weight from muscle gain before seeing fat loss. To increase your fat loss even more, incorporate varied workouts including weights in addition to your situps, pushups and running.