File :-(, x, )
Anonymous
Hey /fit/,

I'm 16 and have been going to the gym for the last few months. I now weigh about 185lbs after losing 5-7lbs but gained a lot of muscle as I lost fat. I am built quite large (by that I'm not giving an excuse for fat)

I'm trying to lose as much fat as possible and gain muscle basically so that I can reach military standard of fitness (hardest part is being able to run 1.5 miles in 12.25 mins)

I was just wondering a few things:
1. Is it best to do lots of weights or cardio or an equalish mix of both??

2. What sort of foods should I be eating in order to achieve my aim?

3. Should I start using things like whey protein?

4. Is there a difference between resistance machines and free weights??
>> Anonymous
just curious, what are the other parts of the military standard of fitness?
>> Anonymous
1.If you want military standard... you should look for a good mix of weights and cardio. Still hit the weights hard, but run a lot and so on.

2. Anything wholesome. Lots of vegetables, lots of water, lots of lean proteins (chicken, fish), good fats (again fish, nuts) and so on.

3. You really don't need to use whey protein unless you're attempting to bulk somewhat. For military standard strength, you can get perfectly strong without overeating/drinking protein. You can use it if you want, however, you've got to actually make sure you're hitting the weights enough to use it.

4. Machines are bollocks. Start off on freeweights with good form and go from there. If you're too lazy to spend time perfecting your form... don't bother working out.
>> Anonymous
http://www.welbeck.mod.uk/Fitness/Website/fitness_test.htm
That is the main fitness tests. There is more to be an officer (my plan) so will find that in a sec
>> Anonymous
>(hardest part is being able to run 1.5 miles in 12.25 mins)
actually that is very easy to do, just keep at it and you'll succeed
>> Anonymous
>4. Machines are bollocks. Start off on freeweights with good form and go from there. If you're too lazy to spend time perfecting your form... don't bother working out.

What's the best way to get started on free weights and will I need a partner to be able to do them effectively??
>> Anonymous
>>152711

Firstly, download and read this: http://rapidshare.com/files/95101201/starting_strength.pdf
(buy it later if you can find a damn copy)

That will give you all the information you could possible need on how to perform and learn the key fundamentals of lifting.

You need to read the whole thing and learn the stuff, print it out, take it to the gym and spend a good damn long time with a barbell (no weight yet) perfecting your form.

A partner would definitely help... and as you'll be very quickly lifting weights at your strength limit, you're going to need a spotter to watch you on the bench-press and squat (if you can't dump in the gym).

The problem is: finding a good spotter. Anyone will do so long as they aren't weak as hell and can keep focused on your whilst you perform your sets... it would be really useful to find someone who lifts though, someone who lifts properly. It is very difficult to seek critique on lifts from other lifters, because so many of the fuckers do them wrong in the first place.

So you'll have to be your own judge on form... read SS and all will become clear.
>> Anonymous
>>152719
Rapidshit are fail. Not working :(
>> Anonymous
>>152660I'm 16
>> Anonymous
>>153032
Oh dear, I meant 18
>> Anonymous
I ran 1.6 miles in the army in 12 minutes (cooper test) without any difficulty the first time i did it, and i had a terrible cough/cold.

With no prior excersusisssfs

Its easy, only a complete fat ass couldnt do it.
>> Anonymous
185 pounds is a wonderful weight, so don't worry about your build. A good mix of weights and cardio is always nice, but I'd focus more on weight training, because if you're doing circuit training, you're burning MORE fat than boring cardio routines that take long. Diet is VERY important, and you'll probably notice the most change in your body when you change your diet. Whole grain breads for the most part, try to cut out High Fructose Corn Syrup as much as you can, it's one of the worst things for you... It's in breads... I would try to get anything organic you can, depending on your budget... Organic foods are rather pricey because there's nothing artificial, but they're the ebst for you. Whey protein is good but optional, do NOT start using creatine, nobody knows what that'll do to you in 20 years. The protein is good but not necessary to get in shape with a good diet.

FREE WEIGHTS. Do not use machines. Machines are useless. You need to build up the stability of your muscles. While machines sort of work to build up strength just by resistence, free weights are twice as good for your muscles.
>> Anonymous
16 and all ready planning to throw your life away by joining the army? Enjoy spending 15 months in Iraq and / or dying there.