Suggestions & Comments | Ranger workout

hi im 18, and im a soldier in the us army, im in pretty good shape i was running about 4-6 miles at a 7 or so minute pace every day and doing muscle failure workouts with push ups and sit ups, pretty hard to hit muscle failure with sit ups though i can literally do hundreds. my calorie intake is roughly 3k. But recently i cut my cardio down to 3 days a week and i usually use a bike. Im trying to build alot more muscle so i can handle carrying 70-100 pounds of gear all the time. (im considering ranger school in the future) but i still want to maintain the ability to run long distances. ontop of this ive also been trying to work on my abs, i dont understand why i cant get them, but i cant cut my calories if i want to build muscle, i guess i just have a terrible metabolism? does anyone have a recommendations on on what types of food i should eat and how much if i want to achieve all this? and how much i should exercise? what exercises would be best? im very serious about fitness i give everything maximum effort if you have any thoughts for me they would be much appreciated.


Posted by Reply
9/23/2008 11:38:46 AM
The road to six pack city is made up of exercise yes, but mostly of diet. Here are some suggestions about diet that should help you reveal those stubborn abs.

Body fat % is the main factor in whether or not you have abs. Really, everyone has a six pack, even that guy taking up two seats at McDonald's. To reveal them, reduce body fat %.


Get your body burning fat for energy. The method I use is called the paleolithic nutritional regimen. It involves eating lots of meat, fish, eggs, nuts and veggies. You can read up on the specifics anywhere online. I would modify by minimizing fruit and maximizing vegetables. When your body gets lots of fat and protein but very little carbohydrates, it goes into ketosis or burning body fat mode. That's how bodybuilders do it.

Eat 5 - 6 times per day. These meals should each be complete in their own right, but relatively small. I eat at 0800, 1000, 1230, 1430, 1700, and perhaps a snack before 2000 hrs. Your body will get used to eating smaller portions more often and you will find yourself being satisfied after a small meal, considering you just ate about 2 hours ago and will eat again in about 2 hours.

Keep the food you put in your body as natural as possible. Paleo eating will already lean you in this direction, but conciously avoid anything packaged, processed or microwaveable.

If you want to maintain your ability to run long distances without actually running long distances, I would suggest high intensity interval training. It's very effective cardio vascular training and also has the benefit of being a better fat burner than straight cardio. You could also try plyometrics because it's higher impact which will keep your bones and connective tissues strong as they need to be for long distance running.

You choose which exercises to do and how often. More time and more intensity will lead to more results, but don't overtrain. Your body will tell you if you're overtraining.

Sounds like you're really committed to your health, cudos to you. With your determination and effort, you should do just great.

Hope this helps.

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