Need to whip my self into shape before the Navy.

[USNRecruit]

Hey,

I'm new to this forum, and I would really appreciate anyone's advice as to assisting me in accomplishing my weight loss goal (looking to getting down to 190ish lbs), because I'm looking forward to joining the Navy and need to get in shape for boot camp.
I currently weigh around 280-285 lbs, and 6'1" and 21y/o. Apart from being overweight I am healthy, no high chol., no high BP, no diabetes, no asthma. I've tried diets in the past, but I'm the type of person where if I don't see results fast enough I start losing hope, and I know that's a bad mind set.
With that said, here is a list of my past physical exp. (high school era) I've been on the football team (D-Line), track and field(shot put/Javelin), MMA(non competitive, more of a self self defense course). So I'm comfortable with push-ups, sit ups, jump in jacks, jump ropes and some others, but not pull-ups and I know I will definitely need to master the pull-ups. I guess what I'm really looking for is schedule...
So far I plan on jogging 3x/week (Mon-Wed-Fri). I would also prefer exercises that don't require equipment.
An eating guide would also be helpful, I'm Latino so in my house it's always rice, beans, chicken, although delicious I'm looking forward to breaking that cycle.

Muchas Gracias in advance, and also if there's any more info you need (as if there isn't enough already) just let me know.

 

[fazahcrahn]

I'm the type of person where if I don't see results fast enough I start losing hope, and I know that's a bad mind set.

Firstly, you need to change this mindset. Weight loss is a marathon, not a sprint, and so is physical fitness. You're aiming for both, so don't expect to see results quickly. Losing 90lbs will take a long time, and when you are down to a reasonable weight you can start focusing more on improving your functional fitness. Just remember that you only live once so why live in mediocrity?

Ok, so weight loss first. Check out the stickies in the weight loss forum for some tips, but most importantly, CUT YOUR CALORIES. You are fairly overweight so you've been eating in a caloric surplus for quite some time now, so you'll need to eat significantly less, and eat clean if you aren't already. Use the weight loss for beginners sticky to calculate your BMR. Then eat less than that per day. The common strategy is 500 calories less to avoid sending your body into starvation mode, but taking your size into account I'd say cut it by a bit more. Depending on what you calculate it to be, I'd recommend consuming no more than 2500 calories a day and no less than 2000. Remember that diet is key to weight loss, far more so than exercise.

Segwaying into exercise, then. Most people will recommend 30 mins cardio 3-4 times a week, but this,qaaa, is dependant on your fitness. You are carrying a bit of extra weight so running will be more difficult. To begin with, get outside and try and do a steady jog for 20 minutes. Record how long you go for, if you don't make it to twenty, no biggie, just strive for a few minutes longer next time.

Start strength training, not hypertrophy training. Google some programs. This will burn calories, teach proper form and build strength, obviously.

Basic training doesn't require a huge amount of fitness but it doesn't hurt to pass it with flying colours, and you'll be prepared for the training that comes after. For this you'll want to get your pushups to a high amount (hundredpushups.com) and pull ups (the Armstrong pull up program). Do HIIT to increase your Vo2 max and work on getting a strong functional core (weighted core exercises).

Do steady runs on rough terrain. Then do the same but with a pack. Then, put weight in the pack.

Be aware that all this should come only after you have list weight. Get down to about 220 then focus on improving fitness. You should start doing light jogging and strength training now though.

As for nutrition, get plenty of protein and carbs, but don't go over your caloric limit. Don't eat 2 hours before bed. Get 8 hours sleep a night, but not more. Drink LOTS of water. Try for 3 litres+ a day. Obviously cut out soda and junk food because it's laced with sugar and sodium. Instead of coffee, drink green tea. It's a good antioxidant. Don't exercise for at least an hour after eating or you'll cramp up.

Ask some more specific questions and I'll gladly help, but for now my phone is almost dead so I'll end this here.

 

[USNRecruit]

Thanks bro you gave me exactly what I was looking for. As of now though I don't have any questions yet, but I'm sure in the process of my weight loss I will surely come back to ask. Thanks again...

 

[XavierL]

If you saw my thread I started at 315ish and now am down to just under 230(I want to join the Marine Corps so I need to get to 190ish as well). What I would suggest is if you're an avid gamer like I was, set up virtual goals for both in the day (distance/calories burned), and short/mid/long term goals. I am a goal maker/achiever, since I like to have the satisfaction of getting to any goal I set as many as I possibly could. (it shows results, not much, but there is that feeling of getting to one).

For diets, you have to just eat healthy amounts not necessarily change your eating habits right away, but slowly. Hope this gave you any help(also I loved to set myself up against someone else(competition), if you would like to have a race to a certain weight(heathly ways only) let me know I'd be down for it).

 

[USNRecruit]

I was planning on joining the Marines also, but later found out they use the Navy medics and as an EMT is something I want to do in the military and decided Navy... But anyways, thanks for your tip I like the daily goal idea. Now I'll have more reason to buy myself Nike's Fuel Band lol.

 

[Albert Smith]

Nothing is achieved in this world by overnight. You should give certain amount of time and more importantly you should be committed.

Otherwise all of your hard work would be futile if you stop in the middle stage. From today be committed. Just read couple of my advices. It would help you to get proper shape:

• Consume nutrient-dense foods. Give up the sweets, bagels with cream cheese, fries, fudge pops, chili dogs and any other foods high in saturated fat, sodium or sugar. Feed your body healthier foods such as lean beef, poultry, fruits, vegetables, seeds, nuts, whole grains and beans.

• Graze throughout the day to keep your appetite under control and metabolism elevated. Start eating as soon as you wake up and eat every two or three hours thereafter. Include a portion of protein and complex carbohydrates with every meal to make them balanced. A grilled tuna steak with steamed broccoli and brown rice is a meal example.

• Reduce your intake of beverages that are high in empty calories. This includes mocha lattes with whipped cream, milkshakes, slushies, sweetened teas, soda pop, wine and mixed drinks. Drink water instead because it is free of calories and can help flush toxins from your system.

• Choose a type of cardiovascular exercise that you enjoy and do it three days a week for 45 to 60 minutes. Running, biking, step aerobics, inline skating, elliptical training, stair stepping, rowing and kickboxing are examples. This will help burn fat.

• Perform targeted exercises to bulk up your curves. Focus on your chest, shoulders, back, butt and thighs by doing bench presses, shoulder presses, lat pull downs, squats and lunges. Use weights that are heavy enough that you can only do 8 to 12 reps with good form. Do four or five sets and work out three days a week on alternating days of your cardio. Work out with a spotter to make sure you meet your rep ranges.

• Execute abdominal exercises to tighten up your waist and create better definition. Do exercises such as knee pull-ins, leg hip raises, windshield wipers, bicycle kicks and V-ups. Perform 15 to 20 reps, do three or four sets and work your abs after your cardio sessions.

Be consistent. Follow all of my advice 2-3 month regularly. You would get proper shape within this period.