VirtueFit

If you want to do well in the military as far as health and fitness goes then do not focus on the entry requirements! If you want to do well and not just the bare minimum you need to aim higher and have a plan that works for you. MY gym owner teaching seminars about military prep and as a 15 years special operations vet i think he know a thing or two. He focuses on strenght and endurance unlike many who would tell you to prep for the basic requirements. Really the basic requirements are shit and are not a good judge of your fitness other than the run. If I were you i would regiment some strength training and 3 days of cardio and not just long distance but mixed with anerobic cardio as well. As for the nutrition you need to be in a caloric deficit and eating lots of meat veggies and some carbohydrates such as potatoes, squash, fruits, and whole grains. I would be happy to help you if you want assistance because this is what I do for a living. By the way I served 5 years as a Corpsman with the Marines.

Hey man its easy you need to be eating consistently throughout the day or your body wont recover well, feel energized, or lose the kind of weight you want. If you dont eat until noon then you are not eating for over 12 hours of the day. How can you fuel your body off that? Eat a couple healthy meals a day and 2-3 small snacks of clean food that will fuel your workouts.

Here is an easy way to eat well without doing anything like weighing food or counting calories. Make sure all meals have a protein, carb, and little fat. If you split your plate 1/5 would be your protein and 60% of the other half would be vegetable, the last 40% would be your carbs. Follow that and dont eat 5 plates a sitting and you should be on your way

Hey all! I am just throwing up this thread as a resource for people looking for feedback and advice on fueling recovery. I can answer most any question about recovery and training so ask away. Here is a good video to kick it off and any feedback is helpful. www.youtube.com/watch?v=KasfvUnunt0

I got you just send me a pm. I need your email so i can send you an google drive doc

Hey man I have a list of things that could help just PM me and I will send you everything. I also have some good videos you could check out.

Diet is going to help the most then worry about cardio. You can always start him with walking though. take a walk and get his heart rate up and stop when needed.

It looks as if you are doing fine. As a few stated above healthy is defined by your own terms. I mean i know people who said they eat healthy and have Mcdonalds daily. To me you are eating well especially for someone coming off of ED. You can still increase your caloric intake a little if you so choose. I would recommend just getting used to eating how you are before doing so.

As stated before you can't target fat on a specific area of your body. You can lower you caloric intake, increase exercise, and lower fat intake to minimal levels to achieve a lower body fat percentage. Also something to keep in mind is that you can target the muscles in that fatty area. So lets say you store fat around your arms and chest more than most people. You can do arm and chest exercises to make the muscles bigger. This will allow the muscles to show with less fat loss needed.

Macros are very important. Do not ignore them. If you focused on your calories only you may lose some weight but its not going to get you much muscle gain or fat loss. Try to stay within your goals everyday. If you go over occasionally its cool but everyday is going to ruin your results. Also you macros and calories are based off your weight, height and activity level. I am a personal trainer, go to college, and train 2 hours a day so I am very active if you are not on your feet for at least 6 hours besides your workout then you would be moderate. So make sure to take that into consideration

Your carbs= energy. Fat is also energy but builds up around the area your body naturally builds it. The only way to lose fat is by eating healthy, having a caloric deficit, increasing exercise and you guessed it lower your fat intake. More carbs are going to give you better performance compared to fat.

So you want to be stronger, more explosive, better at your sport and increase your endurance right?! Well I will tell you something very important you have to build strength. Strength gives you the most bang for your buck in terms of fitness. Just as stated above strength takes time to build and last a lot longer than cardio. Also if you want to become more explosive then why are you focusing on endurance. You should be sprinting and doing agility type drills and olympic lifts to get more explosive. Tennis is not an endurance event it is an explosive event. Meaning you have short burst of hard fast exercise. So what you should do is build strength to move easier and primarily doing more explosive strength exercises. Work on things like HITT cardio to simulate a match which short recovery to simulate breaks between sets. Eat healthy and in a caloric deficit with protein .8-1.2g/ kg of body weight. For carbs 2g per kg and for fat keep it around 70g for your bodyweight

Well it depends on what you look like now? If I were you i would make sure your eating well and meeting your macros. I would then make sure your doing 3 days of weight training and alternate cardio in between. That's a start