April 28th, 2009Workout Program And Diet
Workout Program And Diet
by：medicgarza
So, today I got a call from my old Company Commander. He is still the commander of the medical training company I trained at, and chances are if I get activated, they want me to help train soldiers in respiratory therapy. Well, like everything in the Army, there is another job he wants me to do. He wants me to take charge of the “special pops - special population is for people that can’t meet Army standards in the run, push ups, and situps, and weight/BMI.” When I was in this program, I started out running my 2 mile run in 16 min 80 seconds, pushups 35 in 2 minutes (full army to standard pushups, if your arms don’t become paralell to the floor, not a complete pushup, and not counted) and 48 situps in 2 min. Well, I was able to bring all of them up to a 2 mile run in 13 min and 3 seconds, 85 pushups in 2 min and close to 90 situps in 2 min. So, being that I was the most improved he had seen in a long time (starting at below army standards and exceeding the standards and then some) he wanted me to run it. So, now I am working extra hard on my diet and workout program to get ready for it. I will be posting diet ideas, workout ideas and random facts for everyone on this thread for everyone and for myself (record).
To start: I have been fighting the war on fatloss for a while now. I always caught myself trying to find the newest thing that would help with weight loss. ie. medication, diet, food, vitamin. I’ve heard it all; try lemon juice because it burns more calories, all soup diet, very low carb or calorie diet, hot sauce, blah blah blah. Well, I am a genetic endomorph, my whole family is. I finally had to just realize that adding hot sauce or drinking lemon juice will NOT make me loose weight. Those workout pills and fat burners at the store won’t either. Not everyone knows that energy/fat burners only speed the metabolism by 1% if you are lucky. Ephedra only increases metabolism by 3-5% So if your metabolism is working for you at burning 1800 calories a day with excersize (which for most people gaining weight, their metabolism has slowed down to this point or less) those pills will only increase that to 1818 per day, ~1890 with ephedra, and you are consuming 2000 cals a day (which for most is small), you will still be gaining weight. Most anything at GNC or other health food stores that help increase metabolism wont really help you. They are meant for people that are in shape, 10-12% bodyfat, and having a hard time getting down to competition level bodyfat in time for a show (fitness/bodybuilders). For them, they are most likely really working to keep their bodies the way they are, and do need the extra push (as small as it is) to burn a few more lbs of fat, while keeping muscle. Their bodies are so used to eating right, and working out, it begins to stay the same regardless of their healthy life style. Loosing wieght is all about calories in vs calories out. It doesn’t matter who the person is, what medical problems they are having, NOTHING will ever change that formula (if calories used is > calories consumed, calories are burned) That is where working out to keep muscle comes into play. The way I see it, 1 workout session allows me to have a soda (can) or some extra food if I do not want to loose weight. If I don’t take the “freebie” I will most likely burn some weight. If this happens all the time, I will eventually see results.
Workouts I prefer:
Army style workout: running, jumping jacks, pushups, pullups, situps, leg raises, basically any body type workout. No weight/equiptment needed.
P90X: very little equiptment needed, very intense training, very close to what I went through in bootcamp.
Interval running/sprinting: The best way to burn calories, makes jogging at a low intensity speed for 45 min-1 hour seem like sleeping, yet only takes 15-20 min to finish. Keeps your body burning calories even after workout is through.
I am currently going through stage 1 of P90X again. I intend to get of phen when I finish my second week of phase 2. And by phase 3, I will most likely be back active duty. I suggest this system for anyone. If you are skeptical, I put you to the test. Lets compare progress pictures of anyone going to a gym (with pro help or not) or following any other workout program to my program).
Diet: if its canned, processed, dehydrated, most likely I won’t eat it. Whole wheat everything, veggies and fruits galore, meats, chicken, and fish, the occassional beef jerky or iced tea, water, water, water.
If you are eating a low carb diet, here is some information that is good to know:
1. You can consume as much as 80g of carbs, sometimes more, and stll be in ketosis (this is the process your body is kicked into when it starts to use fat stores for energy).
2. Believe it or not, you can eat as much as a mexican plate dinner 30-45 min following a very intense workout while on a low carb diet, and your body will use the carbs for enrgy and protein to rebuild muscle, and you will still be in ketosis.
3. It is almost MANDATORY for someone following a low carb diet to have a cheat meal at least every 2 weeks or even once a week, so they hit less plataues. This is called carbing up.
That is all I can think of atm from the top of my head. I will keep posting every now and then as I continue my journey from fat to fit. If anyone has a question about a certain diet or supplement, put it here, I will answer it to the best of my knowledge.
