How to become physically fit?

[Ljs1121]

Hello, my Escapist chums, you look particularly beautiful today. New haircut? No? Ah, well.

Anyways, on with the details. Since I was about six or seven years old, I have wanted to become involved with the military, specifically, the Air Force. I've recently started taking steps to attempt to make that dream a reality. Now, of course, one of the most important things in the military is physical fitness. Well, that's just it. I've never been anything close to a fit person and I am going to start seriously trying to change that. I'm currently in my Junior year of high school (age 15) and I am going to madly attempt to join the Air Force Academy after I graduate.

My specific question to you is this: Is it possible to straighten up and become military-ready within two years? If so, how would I even start? What kind of exercises, extracurricular activities, etc. should I get involved in to prepare myself? Any advice would be very much appreciated. Thanks a bunch in advance!

 

[dmase]

2 years is plenty of time unless you a morbidly obese in which case you should probably be working with a personal trainer....

Cardio is more important to your overall fitness than any weightlifting. I've said cardio to people before and they thing i'm saying use the elliptical or stationary bik... no, running everyday. You may not be able to lift weights every day but you can run every day assuming no injuries.

If you can't run one mile without stopping to walk make that your first cardio goal. After that start trying to do two miles. Then try to do two miles quicker. At this point you could start doing suicides as well.

Then there are exercises that don't require weights, just body weight. Don't use weight until you can at least do 10 dips, 25 pushups, 6 pull ups( over hand), 50 to 75 situps. Believe it or not all of these things require a certain kind of form look up videos if you ever feel like your not working the right muscles out. If you can do that in one year congratulations you will probably finish ahead of a lot of people that want to join the army. But if you stay committed and aren't too too out of shape this should only take 3 months roughly. And that's with running 5 or 6 days a week and doing other exercises 3 days a week. but you shouldn't just try and do the things i said above you should do actual routines. I could give you some examples if you want some.

Honestly I'd also say join track and field you get access to all the gym facilities trained coaches and you can train for things focusing on the upper body like shot put or cardio like running.

 

[The Unworthy Gentleman]

Definitely, two years is more than enough time to get fit. Join a gym and start doing weights and cardio 4 days a week, working a different section each day (arms, torso, legs and back) with the weights and eat lots of protein, chicken is great for it.

Check out a few different websites for different workouts if you're looking to build muscle mass and strength, get yourself a routine that covers pretty much everything and stick to it. Make sure you do cardio though because it's brilliant for your health and fitness, you don't want to be the guy incapable of the runs in training or lagging behind when you deploy.

 

[Rylot]

Question: Are you not fit because you're over weight or because you're under weight? Dmase's advice is very good overall plan for physical fitness and more geared towards someone trying to loose weight. I'd also add this running guide to sort of help you with a starting point:http://www.fybertech.com/4get/13262582331869.png Sorry about the anime chick, she's not in the original picture but I can't find one without her.

I'd also say that while running is one of the best forms of aerobic exercise you can do weights in an aerobic way. Do more reps at a lower weight; 4 sets at 15 reps each so that it starts out pretty easy but you're struggling by the 15th rep. Also do a timed set of weights 4 sets of 30 second activities (make absolutely sure you're doing the correct form; It's crazy easy to injure yourself in this way). I resort to this a lot since I find the bikes and ellipticals very boring.

Goal settings is also very important. What can sometimes happen is people loose focus and start slipping out of workout routines if they don't have short term and long term goals. If at all possible find out what the Air Force entrance requirements are and set goals to work up to them. ie: I need to be able to run a four minute mile in two years. In one year I need to be able to run a six minute mile. It's also important to reevaluate your goals and if you achieve them to set harder goals.

Another huge aspect to physical fitness is eating habits. Keep a food log and a workout log together. You should be eating a snack ten to fifteen minutes after each workout. Ideally you should be eating four smaller meals a day but that might not be practical for you. Breakfast should be your biggest meal with lunch coming next and dinner should be your smallest. Look on the back of your food and follow the recommended portion sizes, it's crazy how much the average person considers to be a portion vs. how big a portion really is.

Dmase's suggestion of joining the track team is a fantastic idea. Training with a group is always easier than training alone. Take everything I've said as a suggestion and not as gospel and definitely find what works for you and good luck.

 

[Ljs1121]

I want to thank all of you for replying here. It means a lot that you guys are trying to help me achieve my dreams.

I'm going to take each and every bit of advice so far into consideration. I think I'll start getting into a routine of running a few days a week starting Sunday or Monday.

Question: Are you not fit because you're over weight or because you're under weight?

Overweight and just generally kinda weak, pretty much.

 

[Rylot]

Overweight and just generally kinda weak, pretty much.

Than I'd strongly emphasize the nutrition. Is there a nutrition expert you could talk to at your school? Kinda a long shot, I know.

 

[Ljs1121]

Overweight and just generally kinda weak, pretty much.

Than I'd strongly emphasize the nutrition. Is there a nutrition expert you could talk to at your school? Kinda a long shot, I know.

Not really. D:

I think my best bet would be to talk to my principal since he has about ten years of military experience.

 

[Hairetos]

Overweight and just generally kinda weak, pretty much.

Than I'd strongly emphasize the nutrition. Is there a nutrition expert you could talk to at your school? Kinda a long shot, I know.

Not really. D:

I think my best bet would be to talk to my principal since he has about ten years of military experience.

I can give a quick run-down of nutrition.

Your diet should consist mostly of grains, fruits, and vegetables. The last two are simple if you just eat them whole and not processed in a can or in juice form (which eliminates the fiber intake). The grains are trickier since there are things to check for on the nutrition facts. Avoid high fructose corn syrup and enriched or bleached flour if you see them in the labels. Regarding dairy, you can technically get by entirely without it, but you don't have to. The milk in a bowl of multigrain cheerios and some cheese, for example, is plenty though. Take a supplement for calcium and vitamin D. As far as meat is concerned, eat plenty of lean meats like chicken and fish. Avoid eating too much fatty red meat. You should also use nuts to supplement your protein intake. Given your age, you can eat about 2300 calories a day and, with rigorous exercise, still lose weight. You can cut that a bit more if you want faster results. Also, try to eliminate high salt foods like top ramen; they cause you to retain water. Lastly, as mentioned before, it is ideal to break up your meals in to smaller ones to increase metabolic rate throughout the day and try not to eat the couple hours before bed.

Regarding exercise, other posters are right with the idea that cardio is key. 30 minutes a day of jogging (or walking uphill) will cause you to lose weight really quick. Try to really challenge yourself here by going a bit faster or increasing elevation a bit more every week or two. If you have a treadmill or something that monitors heart rate, you're looking for 140-160 beats per minute here. Try to do this either 5 or 6 times a week.

For muscle training, there are a ton of approaches each of which is highly detailed. I'd recommend joining a gym as gyms offer resources for complete beginners all the way to experts. General advice, when starting off I'd say start with either machines or light dumbbells. These are easier than their barbell (i.e. bench press, squat, deadlift) counterparts and can help provide a good foundation for serious lifting. Exercises include chest press and incline chest press (dumbbells preferred), lunges with dumbbells, tricep dips, rows, pull ups (or pull-downs if using a machine), planks, sit-ups (with weights if necessary), etc. There are more and I encourage you to learn about the different muscles in your body and how to use them.

General rules regarding lifting, you must take days off between muscle groups. The military doesn't, but they do their own calisthenic-focused program. If you do chest press one day, don't do it or tricep dips the next as they need time to recover. Try to squeeze our 5 sets of 8-10 reps for each exercise and make sure that you get the form perfect. There are plenty of websites that offer information on how to do them. Make sure you push yourself; don't wait until the current weight you're doing is easy before increasing it. If you're increasing weight, try to pump out 5-6 reps. You might find that it helps to take a whey protein supplement after lifting.

All-in-all, 2 years is plenty of time to get in better shape than 90% of the American population if you take it seriously. Seek more information on the internet especially about the lifting if you're unsure as there is a ton of knowledge out there.

 

[Jedoro]

Frankly, get a military physical fitness handbook/field manual, and use that. Not only will it get you into shape, but you'll know most exercises they throw at you before you even get there.

 

[Slaanesh]

I highly recommend this website:
http://scoobysworkshop.com/
It has a lot of helpful information about exercising and nutrition.
Check it out, and watch his Youtube videos as well.

Frankly, get a military physical fitness handbook/field manual, and use that. Not only will it get you into shape, but you'll know most exercises they throw at you before you even get there.

Also this. Go to your local Air Force recruiter and talk ask them if they can give you a handbook like the one the Army gave me:

 

[Midnight Crossroads]

Two years is solid for getting into real shape. Cross-fit is the flavor of the month currently, if you want to work out like the military. Most guys I know like to work out in plate carriers.

If you want to half ass it, that's really easy. Just run. 30-60's are very good at lowering your run time. Push-ups and sit-ups are piss easy to get in shape for. Just do two and one minute drills every day for a few weeks. But running is most important. The prevailing mentality in the military is that the guy who crosses the finish line first during a PT test is the guy who will win wars.

Your run time is also the easiest way to increase your score on an extended scale. You can really only do so much with push-ups and sits-ups once you start breaking 100. Your run time though, you have quite a bit of breathing room. A good runner will have a highly skewed score.

 

[JeffBergGold]

http://forum.bodybuilding.com/showthread.php?t=998224

Do this brah and never look back.

I will tell you that once you start lifting that weak shell of a human being that you left behind will become a joke to you. Fitness is a way of life and its an amazing one.

Also genetics has a bit to do with muscles, strength capacity, and ability to manipulate your cns. EVERYONE can become fit though.

Good luck!

 

[Batou667]

OP: Yes, of course you can do it. It'll require effort and willpower, but you're allowing plenty of time to achieve your goals which is a good thing.

I couldn't imagine working out without weight training, but at age 15 cardio should probably be your priority - especially since that's what will be tested in the Air Force medical/fitness exam. They say the best way to prepare for a given activity is to do that activity, and I think that's especially true here. If you don't yet know what the physical pass requirements are, find out, and work towards those.

Also don't forget about nutrition. There are plenty of good resources out there, check out various bodybuilding and health/fitness sites. Basically, eat high protein, low sugar, and at a slight calorific defecit if you want to lose weight. Get accustomed to drinking a gallon of water a day, too.

Also, balance is everything. The Air Force requires more than just physical ability. Make sure you're good academically too (I'd imagine attention to detail and concentration under stress will be desirable skills, also good verbal communication and an understanding of number - so make Maths and English your priorities alongside physical training). I know you're only 15 but if you can get any driving/flying experience that'd be good.

Most people in this thread have given great advice. The only thing I'd be wary of is crossfit - basically it's a low-weight, high-rep mix between circuit training, power lifting and Olympic lifting, and it violates a fairly basic principle of compound lifting, namely, don't lift with compromised form (such as at high speed and when you're excessively fatigued). Unless you go to a crossfit club which has a great instructor - and with your age and experience you won't be able to spot good from bad - you're liable to injure yourself, potentially seriously and potentially permanently. Within most serious bodybuilding/health/fitniss circles Crossfit is seen as a dangerous fad, and for good reason. Stick to the tried and tested stuff like bodyweight exercises, sprints and swimming for now, and add free weight training when you're ready.

Good luck!

 

[manic_depressive13]

There's some good advice in this thread. It would probably help to find an exercise buddy for motivation. Just start lifting some weights and eating healthily and you'll be dropping bombs on civilians in no time.

 

[Spacewolf]

If you want to be a pilot which i would guess you do since its the air force, Make sure you have perfect vision as well as loads of outside school stuff. Good grades are a must as well since air force pilot is one of the most applied for jobs they can really take their pick so you need to stand out.