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Pie is Good
Hay /fit/, an explanation then a quick question.

5'2 158 lb female with little true exercise experience here. Looking at going into the military before the end of the year (if possible). Went in and found out I need to lose about 12-15 lbs. The recruiter said "Run an hour a day for a week" and "Don't do weights till after you get the weight off".

Any truth to this? Started Exercising 2 days ago and plan to go in again today. Did 40 min - 1 hour on the treadmill at 3.5mph and occasionally joggin at 4.0. (And starting to eat alot healthier including lots of fruits)

Should I incorporate any weights or anything other than working up to a run for an hour?
>> Anonymous
Listen to your instructor. /fit/ is full of dumbasses.
>> Anonymous
Recruiter is fucking retarded.
Do not run an hour every day, you'll injure yourself.
Start out with 10 minutes of actual RUNNING, not jogging, every other day, and try to add a couple of minutes every week.

Eat healthy, and eat 500 calories less than you burn.

I wouldn't really reccommend weights for the military, work on pushups, situps/crunches, and pullups instead.
>> Anonymous
>>273869
Ignore this man. He doesn't know what he's talking about. He doesn't even work here. MOAR SQUATZ!
>> Anonymous
Running takes fat (weight) off.

Weights add muscle (weight).

If you do weights, you'll feel great, gain muscle, and all that, but unfortunately you'll be losing very little as far as weight goes, if any.
>> JL523 !Je.61Huaqc
>>273869

like you

>>273864

If you're just aiming to lose weight then dont do weights. Doing weights will increase muscle mass increasing your weight in the early stages but losing more fat/weight in the LONG run. For now just run until you lose those 12-15lbs and get into the military.
>> JL523 !Je.61Huaqc
>>273876

-.- man i should start saying resistance instead of weight. it gets confusing in topics such as this
>> Anonymous
Find some bodyweight based exercises to conserve your muscles while you're cutting. Do these three times a week. Look up HIIT. Find a HIIT related exercise that you like. Do that three times a week. Take one day off.

Take 500 calories off your basal metabolic rate, and eat healthy (focus first on protein, healthy vegetables and whole grains, add from there). Count your calories.
>> Pie is Good
I found a "Couch to 5k" kinda 'plan' on the interwebs combining Run for so long/Rest for so long kind of run/joggin. Thought of trying that out.

Any advice on to start the pushup/situp/blah thing now or wait till I really get into Running?

PS- Thanks alot guys, really awesome responses =)
>> JL523 !Je.61Huaqc
>>273891

I prefer higher speeds over low time. Much better for cardiovascular system. Google "HiiT" I do something similar. But the basic belief is that with long steady cardio, the body will enter a mode where it tries to conserve calories. By changing speeds often, it continuously shocks your body and keeps it from conserving energy.
>> Anonymous
>>273881here, ignore>>273875and>>273876. What's on the scale is not the most important. Ignore it, except for maybe once a month. Muscle may weigh more, but it is VERY beneficial to you in the army and your goal. VERY VERY beneficial. You're not going to grow xbawks hueg muscles by doing some bodyweight based exercises with the intent to maintain your muscles. Most of the time, when you're cutting, sometimes you inadvertently cut muscle, too. That's why the scale is not a good indicator. If you're dropping lots of weight, some of it may be muscle (and that's bad). To preserve what muscle you do have and strengthen it to help your health (it won't gain you muscles that are noticeable, but help you overall in your goal SO MUCH), do some bodyweight exercises. Since you're cutting, you'll want to protect your muscles and that's what bodyweight exercises do. You could even do things like lift weight, etc. to protect your muscles while cutting fat, and you still won't see significant muscle gains. To build muscles, your body has to take in proper nutrients to grow... you're not getting proper muscle building calories when you're cutting. Now, while cutting fat, the muscles you do have will become more visible as you lose the fat.

So, anyways, good luck. Do what you feel comfortable with. Lifting/bodyweight exercises are VERY important. You might lose 15lbs if you don't, but you won't feel as good as if you lost it while protecting your muscles, and you'll be unprepared when you enter basic training. Since the army is your goal, you'll need strength, don't discount it. You're instructor is just trying to get you to pass the bar standard set by recruiters, not do what's best for you.
>> JL523 !Je.61Huaqc
>>273903

And you're not even listening to what she wants. She wants to lose WEIGHT not cut, or gain muscle. So how about you listen and give proper advice. At 158 there is plenty to lose before going after muscle. A healthy 5'2 female weighs no more than 115.

Cardio will suffice for now until you lose some weight OP.
>> Pie is Good
>>273915
115? oh i can only dream of that lol.I'm game for 125-135. I'll get there tho! ./flex

The Couch to 5k (9 week plan) is HIIT and I plan to start that Monday (woo..i'm scared).

I do plan to after I get to my weight limit to really start working on getting more muscle (while still losing fat).

push up and pull ups are what's gonna kick my arse. Will have to work double time on those alot later I'm thinking.
>> Anonymous
Everyone here who said you shouldn't do resistance training cause you'll gain weight is an idiot. First of all resistance training is probably one of the best things females can do to lose fat. Females gain muscle at a much lower rate than males and the exercises themselves burn lots of calories(also give you a good calorie afterburn like HIIT). The muscle weight you'd gain will only help you lose more fat since muscle is a calorie furnace that burns more calories just by having them. If you only did cardio you wouldn't lose as much fat and you'd also lose muscle which is never a good thing.

Do both cardio and resistance training for maximal fat loss. And no, you will not get xbox hueg muscles from doing resistance training for a couple of months. Muscles take years to build.
>> JL523 !Je.61Huaqc
>>273936

Don't worry I'm just speaking based on girls I know. Mostly ones that workout with me. And getting to your weight limit first is definitely the smart first step. Get there, then make more decisions. If you keep at working out and a healthy diet, you'll lost those 12-15lbs in a little over a month.
>> Pie is Good
A couple months ago I had help of a Personal Trainer. (yea i slacked off after i moved..) I lost inches in the waist and got better arm/leg looks, but I never lost any weight. Was doing a mixture of core/arm/leg machines but only 15 minutes of cardio (walk building up to a jog then flat out run for 3 minutes + cooldown).

I did Look slimmer and what not, but the weight never changed, I still hung out around 150 at the time.
>> JL523 !Je.61Huaqc
>>273944

See

>>273955

She wants to lose some weight NOW. and the NOW option is cardio. Resistance training has more benefits over the long run but cardio is immediate WEIGHT loss whether it be pure fat or a mix of fat and muscle. Just because she will be focusing on cardio doesn't mean shes going to lose all the muscle that's there.
>> Anonymous
>>273958
OP said end of the year. That gives her over 4 months, not NAU!

Most effective results will be from a combination of both.
>> Anonymous
Every faggot, especially L523, thinks they're masters at training. OP putting on muscle isn't going to prevent her from getting into the military, what they told her was a guesstimate based most likely off a BMI chart. She needs to lose that amount of fat, not bodyweight, big difference here. What the recruiters told OP is old school advice. The latest views on training say that the best results for fat loss come with a combination of resistance and cardiorespiratory training.
>> Anonymous
>>273958
OP's goal is getting into the military. You're not listening to what SHE will have to do after four months. Just hitting a goal at the expense of fat AND muscle loss is a horrible, horrible way to look at things. The recruiter just wants her to hit the standard so he can recruit her. If she does this correctly from the beginning, then she won't have to yoyo like you're suggesting (lose "scale" weight any way possible and then reevaluate the situation... which would probably make her "gain" some "scale" weight right back when she started doing things correctly, etc. etc.). Losing scale weight at any cost is the stupidest fucking goal, and I do not think that's what she's asking for. Why not go after a goal RIGHT the first time? But, you're right, she wants to lose weight. And the correct way to lose weight is cutting (which is losing fat) and maintaining muscle (which helps you burn even more fat).

OP, you NEED to protect your muscles when working out. You're ultimate goal is making it into the military, right? You'll need to strength from a solid set of muscles. You'll avoid injury, it will NOT prevent you from losing weight, and since you are overweight, you will definitely hit your goal no matter what. Look up what you have to pass basic training; often times it is a mixture of many bodyweight exercises like sit ups and pullups anyways (classic bodyweight/strength exercises). Start doing these now, etc. etc.
>> Anonymous
mainly just run and eat right....push ups and sit ups...just practice for the PT test that helped me alot i had to lose like 10lbs for the air force..i kept it off ever since
>> Pie is Good
(sorry about ditchen you guys, had to go out for a while)

The Air Force Recruiter actually told me to lose pounds, he never mentioned anything about bmi. The Army recruit talked about tape-ing and bmi.

My original plan was to work on Running (which is cardio) to work on speed, timing, and losing fat. Then when closer to the 12-15lb range go back into the resistance training and everything else.

(Still torn on whether to go AF or Army...ugh)
>> Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
>> Anonymous
You're a female going into the military? enjoy being a gigantic cumdumpster. Anon speaks from experience.
>> Anonymous
>>274432
You enjoy being a gigantic cumdumpster? I've got some cum I need to dump....
>> Pie is Good
Thanks alot everyone. I hopefully will be able to hit my goal and rock out basic with you're advice.

I'll come back in the future to keep you up to date with progress and results.

Monday's gonna hurt so bad. . .
>> Anonymous
>>274464
no one cares but thanks for playing