In BAD Shape!!!!!!!!

[AnimalMan1971]

I need everybody's help!!! I am new to this forum. I actually stumbled upon it looking for help losing weight and getting help with PT. I am 35 years-old. I am 61", and I weigh almost 200 pounds. Unlike the other people who are trying to get into the Guard, I am already in. I was out for almost 9 years, and I just recently re-enlisted. I was losing weight really good, and I was exercising regularly. All of this was to be able to pass the physical that was necessary to get back into the military. I passed my physical, and then I let myself go. I stopped doing all of the things that enabled me to get back into the military, and as a result, I undid all of the good I had accomplished. I am not looking for sympathy, I take full responsibility for my actions. I have joined Weight Watchers, so I am working on getting my weight back into a reasonable range. Where I need the most help is with the APFT. I need help with some exercises that will kick start me into getting back into shape. I need help with all 3 exercises on the APFT. PU, SU, and 2 mile run. I was also wondering if anybody knew the regulation concerning failure of the APFT. Basically what I am wondering is how many times they will allow me to fail before they give me the boot? I have an APFT scheduled for November drill, and the make-up is scheduled for December drill. Any guidance and advice would be greatly appreciated.

[WIBecky74]

Short term: Do the PU, SU, and jogging as often as possible.
Long term: Research the secondary muscle groups that help in these three excersises and work those other muscles also.

I started months ago doing just the pu, su, and jogging. I saw great improvement each time. Had an illness and had to stop for over a month. First drill was coming up that would involve the PT test. I started using weight machines to work the muscle groups. Did the PT test. Was waaay under the numbers I was at when I was doing the actual three excersises.

Repetitivly doing the excersises inevitabley increases the number of reps you are able to do. Eventually the great improvments you see at first slow down. At this point its helpful to work ALL the muscle groups that help with that specific excersise. Such as, your hips help with sit ups. Just doing a sit up doesnt necessarily work the hip muscles much. But doing excersises that do, increase the number of sit ups you can accomplish. Working your neck, core muscles and even some in your arms, help increase the number of sit ups you can do. Looks like you need more short term improvements at this time. Do those su, pu, and jogging as often as possible from now until then. Give yourself a day of muscle rest before the test. After the test, start working the entire body plus keep doing the three main exercises.

Writing down a workout program on paper that is reasonable for your daily schedule works the best. We all have good intentions, but when you see the goal on paper it helps us keep those intentions. Think of something you really want, and can afford or obtain, but never get it because its not a need but a want. AFter sticking to the plan for a specified time, reward yourself with that. Tell everyone close to you what your plans are. That you are going to work out for this period of time each day. No one wants to go back on their word to others. Now get off your chair, and do ten push ups, 15 sit ups, and jog in place for five minutes. Gotta start somewhere! See how those three felt for you, get out a pen and paper, and write down your goals compared to how that felt. Many more if you didnt feel like you had to puke afterwards, or just a few if it was terribley rough on you. Dont make them unresonable, but also make sure you are pushing yourself to the max.

I have some links that goes into this more technically and thoroughly. Unfortunatly I dont have the time to find them right now. Tomorrow morning I will get them and post them.

[VTguard]

By regulation if you fail the APFT and/or the height and weight standards, you are supposed to be flagged from promotion and barred from reenlistment. You are then to be given a timeline (to be determined by your commander) to make reasonable progress toward achieving the standard. If you fail to make progress, after a certain time (again determined by the commander) you will be discharged or allowed to finish your current enlistment before being discharged. This doesn't always happen in a timely manner in the National Guard. (luckily for you).

It sounds like you're motivated to improve and you're already taking steps to get there. I would recommend finding a "workout buddy" that will motivate you and help you get back in shape. If there is a master fittness trainer in your unit, ask for a PT schedule. It sounds like you need to go heavy on the Cardio for a while until you drop some pounds, then work on rebuilding your muscular strength. You need to stay motivated and focus on life changes that will help you lose weight. These are things that need to be done EVERYDAY consistantly.

[Mac]

Stew Smith has a great site and has a good 45 day plan that will help you. I believe his site is www.getfitstew.com but am not 100% sure. He has aarticles on military.com you could check out as well. Also, on GXonline.com you can find a great helper.

I am fighting the battle of the bulge as well.

-Mac