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Anonymous
Sup /fit/
Im joining the reserves (Lol canadian army)
Not fat or anything, just all those years sittin in my chair on the computer are finally working against me.
5`9-just about 150lbs
About 1 week ago i started working out.
Each day 50 sit-ups, 8 sets of 10 reps 40lbs bench press, 20 arm curls each arm with 20lbs weights and a 30 min speed walk everyday, jog as far as i can every other day.
Ive got about 1.5 months to get in the best shape i can, is there anything else i should be doing? Should i bother with those protein shakes and such or just eat healthy (i already take a daily multi-vitamin)
>> Anonymous
michael cera? is that you? come follow me desudesudesudesu
>> Anonymous
I actually wrote a serious response up, then it hit me... this is a fucking joke post isn't it?
>> Anonymous
>>29043

Haha, same here. I had like 3 paragraphs and then said "fuck it" and deleted everything.
>> Anonymous
Op here
>>29043
Not a joke, oh well, ill ask again later when this post gets deleted or something.
>> Anonymous
....I'll bite...

You definitely need to push yourself more. You're a 150 pound guy who wants to join the (lol) canada army, why are you speed walking like some senior lady? Jog til you're out of breath at the very LEAST. Keep doing it, you'll get better. Soon you'll be able to jog and run easily.

Same for weights. Wtf is a 40pound bench press? In my old HS gym, the fucking bar itself weighed 50lbs before you even added weight. Come on man. Just google up proper weight training if you don't feel like lurking more. You're doing pretty much everything all wrong.
>> Anonymous
Fuck, ok. Vary your exercises.

- Instead of just doing 50 identical sit-ups, throw in some regular crunches and side-to-side ones (i.e. bringing elbow up to opposite knee) and shit like that. Lay on something with your hands under your ass and your legs out in the air, and raise them from below vertical to straight up (90 degree angle, hopefully). Etc...

- Instead of just bench, throw in some flies and tricep kickbacks and dips (if you can do them... they are a bitch) and stuff like that.

- Vary your curls (sitting, standing, palms facing inward vs front, etc...) and try bent over rows and shoulder shrugs and shit.

Don't be afraid to vary your combinations and intensities from day to day, although stick with those muscle group combinations (chest & tricep one day, then back & bicep, etc).

You may want to give shoulders their own day since most people's are underdeveloped (mine are). Military press, arm raises to front or side or straight up, etc... Lots of possibilities.

And lastly, focus on the QUALITY of each repetition more than simply fulfilling a set quota. Like if you're doing, say, crunches, do them well and really scrunch your abs up and hold for a second, even if it means going more slowly (and it should). Too many people half-ass their shit and miss a lot of the point of each exercise.

I'm not trying to sound like an expert or anything. Hope it helps.
>> Anonymous
So when are you joining the reserves? I'm in the same position myself. I try and do about 100-150 pushups and around 200 reps of pushing a 15 pound weight straight up. Seeing some results.
>> Anonymous
>>29060
>>29058
Ok thanks for the advice. Looks like i got alot to work on. But its a start.
>> Anonymous
>>29063
Just started the paperwork, fitness test is in 1.5-2months-ish.
According to the previous replies my workout sucks, but i have noticed a few improvments.
>> Anonymous
Also, off days are important. Your muscles strengthen during recovery, not the workout itself. I'd recommend 1 or 2 rest days per week, ideally with one after each sequence of muscle group days.

Seriously, going hard as shit on workout days and then allowing your body is repair itself and strengthen on the rest day is how people see the most success.
>> Anonymous
This>>29075

Also, if you were really out of shape before you started, pretty much any physical activity will yield results. You would do better to research proper weight training so you can get better gains.

Cardio is easy enough, just jog to your heart's content. Push yourself on tempo, and try to make it at least 30 mins total even if you have to stop to walk and catch your breath a lot. Don't try to push distance, just go for pace and time.

Once you figure out how to weight train, a whey protein shake after workouts would help. It's more important to eat right in general, though. Make sure to get enough calories and eat food high in protein, as this will let you actually build the muscle you've been training for.
>> Anonymous
>>29094
The more advice the better, i actually kinda lucked out, my fitness test is in mid to end april. But my basic doesnt start till fall (Summer is full for the unit in my area). So i have all summer to build up for it, i just wanna get as much as i can before my fitness test so i dont fail on one part.
>> Anonymous
>>29071

When did you sign up or go in to sign up exactly? I wouldn't mind doing the training when I have some time over the summer, I just fear I've put off enlisting too long.
>> Anonymous
>>29106
Canadian reserves are pretty lax, u can leave anytime u want, and until u do the little hold your right hand up and repeat after me part, u can back off at any moment.
Went in last Wednesday. Spots for basic are still open in some areas, just the unit in my area is currently full up and i don`t want to join the navy or armour repair.
>> Anonymous
You really don't need to be speed walking. Hell, you can jog as slowly as you'd be going and just substitute that instead. Also try some leg exercises like calf raises and dips.

I stretch during workouts, usually as a way of taking breaks in between sets of whatever. Abs and stretching. And definitely stretch after running as a cool down -- don't just stop and immediately collapse in a chair or take a shower. Give yourself a few minutes to stretch (you'll be looser and more flexible than usual) and return to a normal breathing cadence.