I'm going to copy and paste a thread I made on /fit/

Firstly, yes this is a thread asking how to become more fit. Secondly, yes I have read the sticky, but I feel that what I want requires some specific changes to an average workout routine etc.


Now, about me:
I'm 17 years old and in college in the UK. I've always struggled with my weight. age 13 to 16 I was chubby/overweight, but never obese. I lost all the weight I wanted when I was 16, took about 9 months of eating shitty salads and running on the treadmill a lot. This wasn't a continuous 9 months, I gave up a few times. I was still unfit, however, and not as slim as I wanted to be. I'm 17 now and have put weight back on. I weigh something like 13 1/2 stone (maybe even 14) and am 5'9 in height. The picture is of michael buble, a google image that I could find that represents my sort of body, though mine is perhaps slightly chubbier.



My dilemma is this:
I want to look as good as the guy that ill upload in my next post (Dexter Morgan from the show Dexter). That's the sort of build that I'm ideally aiming for, however, my build doesn't bother me that much as long as I'm slim and not chubby like I am now.



The main thing I want is good fitness (both stamina and muscular). I'm considering attempting to join the royal marines, and if not then definitely the Territorial Army in a year or 2. For this I'll need great muscle form + upper body strength and also lots of stamina. I'll need to be able to run miles and be able to easily lift my own bodyweight many times. The problem here is that I get tired after jogging on the treadmill for 10 minutes, and I've never (I mean never literally) been able to do a pressup or pullup, not even one. I can't lift my own bodyweight.


Currently I'm doing 2 10-13 minute runs on the treadmill per day, but sometimes only one run. Apart from that I'm doing nothing other than situps. My logic was to lose weight first and then focus on fitness and muscles, should I not do that? My only equipment other than a treadmill is one 7kg dumbbell which I don't use. What's a good routine to do for essentially military training without such equipment, and considering my current fitness level and complete lack of strength? Also, I like to pig out once a week, occasionally twice (i.e. eat a pizza, have a few cans of coke and a big bag of maltesers whilst watching a film). I would like to fit my regime around this knowledge that I'll be doing that, but feel free to be honest and tell me that I simply can't. Any advice guys?


TL;DR: unfit chubby guy looking to join the military, only have a treadmill and 1 7kg dumbbell, can only run for 10 mins before start getting really tired, complete lack of strength and I like to eat shitty unhealthy food once a week. What do?

reminds me of Captain Cook; I think he'd help you out a lot if you talked to him, since your goals are so similar.

http://forums.stickpage.com/showthread.php?35373-The-quot-Bitching-quot-Thread(Therapy-Session)&p=628394&viewfull=1#post628394
http://forums.stickpage.com/showthread.php?35373-The-quot-Bitching-quot-Thread(Therapy-Session)&p=628491&viewfull=1#post628491

Try this, helped me lose loads a weight within a few weeks
http://www.youtube.com/watch?v=25BIVy7g0X8




That's me in the white boots btw!

And your welcome C:

For running do full-out sprints for like 30 seconds, with a minute or so of regular jogging inbetween. Make sure to stretch so you dont cramp up and have to stop. Running is mostly mental, and alot easier if you have a buddy to keep pace with you. Lots of pushups, eat alot of chicken/eggs/protein and carbs. Thats what i did in preperation for the AF and what i will be doing again if i get back in.

When i try to get fit i just run and do tons of pushups/weights. But im naturally in good shape so i guess i dont have to work as hard as alot of other people.

Get the p90x lol. People say high intensity interval training is great for losing weight so you can search that up.. do like a shit load of burpies everyday or something lol. if you wanna build muscle, aim for 8-12 rep maximum

I did a p90x circuit for my weight training semester.

The plyometrics cardio circuit would have to be the most taxing circuit. It always has you sweating and really feeling that you've burned a lot of calories. The best part about it would have to be that there is a thorough warm-up stretch and more importantly, a cool-down stretch. The first few times I would be too spent to finish the cool-down stretch and end up feeling dreadfully sore the next day. I never got to finish the whole circuit training regimen, but there were results from even the few weeks we did it.

But, there are other issues, like diet, which could be absolved with a whey protein supplement in the morning to keep you going throughout the day (Captain Cook can tell you more).

If you're looking for something simple, try doing a basic set of push ups and sit ups. but don't do this every -single- day. otherwise you'll end up tearing the muscle and it will actually be bad for your muscle gain. Do push ups one day (5 sets of as many as you can) and the next day, concentrate on sit ups (5 sets of as many as you can). If you want to work on running, run a mile every other day. Do all of these for a while until you feel you are ready to increase the amount you can do. Bench pressing and push ups are best for upper body building. sit ups, crunches, running, or leg lifts of any kind will help you with your waiste as well as lower body strength. Make sure you're eating a healthy amount. you don't have to eat salad and all that crap, just make sure you put out more than you take in. EX: eating chips with a bottle of soda would estimate 50 calories total (not exact, just making an example). if you take in 50 calories, you put out 100 calories. Simple enough, no? helpful tip: work past the burn. if you're benching 100 pounds, and your arms are about to give out, then you do one more. if it burns, you're doing it right ;D


aslo, if your build looks like the guys' in the first photo, then you have a large build. instead of trying to look like other people, work with what you got, you'll be a lot more satisfied with the results :)

Firstly, thanks for all the advice, I'll be able to mix and match everyone's to make a routine suitable for me :)

Secondly, here's a couple of photos of me for reference, I'll add them to the OP. Feel free to fap:


Thirdly, a couple of things:
1) For someone that struggles to get past 13 or so minutes on the treadmill, what do you recommend? 13 minutes a day or should I do it twice a day?
2) As I said, I have no strength so I can't do pushups. Should I do them from the knees until I can or would I get better results doing something with weights (I could buy a barbell?)
3) As for interval training (sprinting for 30 seconds then jogging for a minute then sprinting for 30 etc), how could I do that on the treadmill? Change the speed back and forth whilst running?

Essentially, once I've got the above questions answered, this is something that I'll do. Sound good?
1) Eat better (more protein and vegetables and less carbs), have my once a week eating shitty food but make up for it with more workout that day.
2) Running on the treadmill (maybe twice a day? One time just running, second time interval).
3) Pressups (or whatever you recommend in the above questions) one day, situps the next. Any other exercises?

[edit]
Can't edit OP either, this will do.

For a guy of your physical condition, you do -not- want to be doing anything too intense. some people think it's ok to go from 0 to 60 in .5 seconds flat, but you could seriously injure yourself trying to do so. if you can't do push ups, it would be a good idea to work your biceps and triceps (try dumbells, they're really good for biceps, and benching works both as well as the chest). Running depends on how fast you can run for 13 minutes. try seeing how fast you can go for how long. ex: 7 miles an hour for 8 minutes is usually a full mile. You only really need to get on the treadmill once a day every other day. more than that and you could be setting yourself up for some bad headaches and a lot of dizziness. it may be mental if you run on a regular basis, but for those who don't run normally, you don't want to jump the gun.

as far as food is concerned, it's really just a mix and mash of calories. just make sure you're putting out more than you're taking in. and try drinking water. our Seargent at R.O.T.C has a rule: if you wanna drink a cup of soda, drink two bottles of water first. try drinking water every 2 hours for a week. after that, drink water every hour. it's a good way to cleanse your system of all the gunk you've gained over the years. eventually drinking water comes naturally, and you'll actually want it more than soda or any other beverage. one big thing to remember: FISH! if you eat sea food, it's a good way to get your protiens without the extra stuff they put in it that could harm your digestive system. and lastly, just remember to eat regularly. whatever you do, DO NOT attempt to starve yourself. eating once a day, or even not at all in a day, isn't only unhealthy for you, but in some cases it's been known to actually add weight on or take nothing away at all. Hope this helps :)

edit: don't eat too much fish though. eat your other meats too. too much fish could actually poisen you, so don't make it the only thing on your diet.

Weird collection of advice you're getting here.


First of all give up on the dream of looking like Dexter, at least for now. He has that build because of very low body fat, not because of strength, which is what you'd want for the military. Losing that much fat isn't really going to work if you're also trying to build muscle.

For running, alternate walking and jogging. Jog for 5 minutes, walk for 3, repeat that three times. Do this 3 times a week, and over time increase the jogging time while decreasing the walking time. Maybe do 5/3 for the first week, then 6/2 for the second, 8/1 for the third, then just go for single sessions of continuous running.

Gaining muscle mass is fairly complicated as far as doing it ideally, /fit/ would probably be your best bet. Jutsu knows a lot about this stuff too.

alright, I think for now, at least for a couple of weeks, I'm going to do the following:
1) The 5/3 minute thing once a day you recommended, doing more if I can. I can do once a day, sean, I have for a while, I'm just not very good at it :P
2) Eating better stuff (protein + less carbs + only water most of the time + fish + vegetables)
3) Alternate situps and pressups daily.

After that, I want to start doing more and doing different things. Would buying barbell/dumbbells be useful? Bear in mind I don't have a weight bench, it would have to be lifting that requires no other equipment.
I can always go to the gym as a last resort, but the reason we got a treadmill a couple of years ago was to prevent that.

[edit]
Just walked for 3 and jogged for 5 (x3).
Bloody hell that's hard.
The best thing is though, I can push myself further and feel way better afterwards now that I have an actual target. Before I was running until like a couple of minutes after I got tired, whereas I got tired after the second walk and run just, but because I had a target I worked towards it and did more than I thought I could have :)

In that picture, you looked like you had a pretty nice set of drums behind you, It could work as a light shoulder/arm workout and you'd be practicing too, so it's win-win.

It's not necessary to go to a gym for upperbody workouts, they're probably the easiest to do with free-weights or without weight at all; just use your own body's resistance. There are a variation of abdominal workouts that are all free-weight. Try the Ab Ripper X workout:

[video=google;1464945638519938565]http://video.google.com/videoplay?docid=1464945638519938565[/video]

That's just part 1, but the workouts there are more than enough.

As for arms, If possible I'd suggest tricep dips and press-ups, as you already mentioned.

Listen up, I got this.

I've enlisted in the US Marine Corps, and I knew I had to get in shape. So I did.

I went from 5 feet 9 inches 205 pounds to 5 feet 10 inches 170, and I'm not stopping yet.
Before:


As of a couple days ago.

it looks like you got a new head. Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

yeah man, I'll show you guise all my dick pics.