Loronus

I do the full body workouts that were suggested for getting big and strong like a super Hero. I definitely have a stronger core than when I started and maybe I am getting worried that a sub-optimal try is what I should be holding against me. Coast Guard has someone holding your feet and you need to bring your elbows up to your knees. When you go down once your lower back hits the ground that counts as 1 situp and you can go back up. I am going to try it again once my next set of consecutive rest days come up. Supposedly I dont need to meet the graduation standard in the forming standard but I want to achieve beyond everything they set out for me. Thanks for the responses though if anyone has any suggestions I will be glad to hear them.

Hey I was just curious if anyone knew any exercises I could work on to improve the pace and amount of situps I could do in 1 minute for Coast Guard PFT. I need to do 38 and I managed to do 33 yesterday (I had done Barbell Squats earlier in the day if that would affect anything) but doing it on a rug has left a carpet burn leaving me unable to practice them for a bit. I know people tell me planks are good but I can hold a plank for a bit no problem. Just timed myself and did a plank for 1 minute 45 secs but felt like I could keep going if it wasn't for my foot sliding on the rug ruining form.

Alright so my question concerns the relation between doing barbell squats and situps. The simple question is if I did an intense 4 sets of 5 reps of Barbell squats (For me is 195 lb.) then about...5 hours later I attempted to do a timed set of situps. Would the Squats have affected the performance of my situps? I am just wondering because I have enlisted in Coast Guard and ship out at the end of the month. Testing myself I did plenty of pushups but fell about 5 short on the situps needing to do 38 in a minute. Unfortunately I got a little bit of rugburn now so Im trying to look for an alternative to practice until I can heal up. If anyone has suggestions on that would be great as well.

No, I really haven't seen a stall concerning weight loss I have seen a slow down recently. Though I do figure that is most likely because the more weight I lose the less calories I need to sustain so the less of a Deficit I have. The main concern came from having a sort of off day with my circuit with intense hunger pains after that my normal meal couldn't satisfy. After reading your article I think I am going to change my circuit around then instead of doing Push-ups until failure I will turn them down into proper sets of 20 and work from there later.

That sounds odd I understand the need for the energy and Glycogen to replace the levels you deplete in your liver. But don't you want to avoid carbs when you want to burn the pre existing fat on your body? Plus I am more curious if I should up the calories in general I am eating on my strength training days. I have been on a deficit for a while. Having Actually tracked the Deficit has been like 2-3 months. I am concerned that I might end up lowering my metabolism which will hurt chances of me building functioning muscle to help hit Coast Guard Fitness test.

Hey there everyone just a little background about my eating habits and exercise routine to give you an idea. I workout about 6 times a week. Days 1,3,5. I do a modified version of the Beginner Body Weight Workout (1). Days 2,4,6 I do Running Interval Training for about 30 minutes. I have cleaned up my diet a lot from when I first started and try my best to eat whole foods and follow Paleo best I can in my situation with trying to move I end up taking very small liberties when I absolutely can't manage to make a proper meal. My Original Goal of 190 Pounds is in sight and I am at 192 Lb on my last weigh in. Now I am hoping to enlist in the coast guard and to meet/exceed the PFT I need to be able to do 29 Pushups in 1 minute. Now I have been on a deficit for a couple of months now that I got the handle of eating a proper diet roughly between 1550-1650 calories a day. I am wondering If I should maybe consume more calories in protein (Chicken, Lean Pork) On days I do the strength training to help build muscle to help encourage growth. Any input is recommended about the subject.

Thanks guys and I did read this and I wanted to post a small Update. I have taken to doing a 30 minute Interval Training on the Treadmill at my gym. Started off slower getting myself walking and up to jogging once I felt a little more comfortable I turned it into Jogging/Running at a 2 minute jog at 5 mph and a 1 minute run at 8 mph. Pushed a little harder today though and went at 1 1/2 minute jog and a 1 minute run keeping track of when I hit 1.5 at 14:46 ((ran a little longer at the end)) I keep the pace going for the entire 30 minutes if I can help it . Thank you all so much for the help.

Thanks for the info. Hopefully this may help me build up stamina I need to jog/run the entire distance which is my first goal. As for when I am shipping out we had some concerns with my paperwork when I first went to enlist. Since I had to refill out all the forms my Recruiter said to me to lose some weight otherwise I would be turned away. So I lost a lot of weight quickly now I am just trying to push myself towards those times to shed the last few pounds while I contact them again.

Hey everyone. While not completely a newb to training recently I added running to my routine to help build up my endurance while I prepare to enlist in the Coast Guard. The PFT Requirements require that I be able to run 1.5 Miles in 12:51 which means I need to average about 7 MPH the entire trip. Honestly I would like to exceed this amount but don't know how about going building up my Endurance to help with this. I have mapped out a course that basically has me right now running up and back my street to make the 1.5 miles. I knew that I wouldn't make the time in the first run but decided to set a starting number. The starting number 21:21 for the entire trip. I jogged/ran about 1/5 of the way before I had to slow down to a fast walk to try and catch my breath. My current exercise routine has me getting up and at least going out and walking down to the coffee shop to grab morning coffee (Iced With Almond Milk and Lite Sugar) then walking for about 20-30 minutes based on pace and time. Then every other day I have been doing the Beginner Body Weight Workout on the website with a little extra added to push me further. I would like some advice on what should I do and where should I add in running to my current schedule to help me hit if not exceed the time for the Coast Guard PFT.

Hello everyone Loronus here. I had been paying attention to Nerd Fitness for a while and unfortunately had not been so faithful in my workouts until very recently. Frankly my life had taken a turn for the worse in the last couple of years. Financial Issues had me dropping out of college. My parents had seperated and two brothers had been diagnosed with Cancer. We are unable to keep the house I grew up in and have to move out. Instead of moping about it made me come to a lot of conclusions about my life and I have decided to fully invest myself into the goal of Joining the United States Coast Guard while I still can. Following the advice posted on Nerd fitness I have already dropped from 233 to 200 Lb. over the last 3 months and have hit a small plateau. Looking for advice and some motivation to continue on and hit my goals I have joined the rebellion. I hope that I can be a positive help to all of you like I feel you will all be for me. Thank you.

Hello there Everyone. I have been a reader of nerd fitness for a while and I know I am sort of late joining this challenge but looking for some help towards pushing towards my goals for the next couple of weeks. Recently because of unfortunate circumstances involving family members and my place of residence I decided to get my act together and get myself fully into shape and pursue the goal of joining the Coast Guard like I wanted to out of High School. The recruiter had spoken to me and said that my original weight of 233 would not allow me to join so I took a full hard look at my diet and added exercise and have dropped down to 200 lb. Unfortunately I have hit a sort of plateau and wish to push a little further to meet the Basic Requirements to pass basic training. My Main Quest: 1.) Drop another 10 lb. to hit 190. 2.) Be able to hit and/or exceed the BFT for Coast Guard. 29 Pushups in 1 minute, 38 Situps in 1 minute, and 1.5 Miles in 12:51. Sub-Quest: 1.) Learn how to do some advanced cooking techniques including preparation and cutting skills. 2.) Refit my Renaissance costume for my lost weight. Thank you all for any help that you may give me it is much appreciated and I hope that I can help you all in return in some way.