Ok I did my 1-1-1 PT test for the army today, for those that are not familiar with it, the 1-1-1 is where you have to do at least 13 push-ups, and 17 sit-ups in a minute, you also have to run a mile in 8:30. I did my 13 push-ups in 22 seconds, my 17 sit-ups in 20 seconds, and I ran my mile in 7:35. My problem is I'm 8 pounds overweight for my height. I leave in 2 weeks for basic and I HAVE to lose it even though I am more than fit. Does anybody know any diets/workouts that will let me shed at least 8 pounds in 2 weeks????? Please help.
Hey man, the best thing for you to do is cut down on your carbs. Not completely, but only eat them in the morning and maybe lunch (So no pizza/pasta/rice/potatoes at dinner time) Get into the cardio as well my friend, you will need to do about 6-7 hours a week and load up on that water, it is very good for clearing the system.
Last, but not least pick consecutive days where you will go without carbs (No rice, pasta, breads, fruit, sugars etc.) all together. This may sound extreme, but for every 1g of carbs in your body you have 3mls of water. So by depleting the carbohydrates it will lead to quick weight lose as the water will be expelled.
Quick cardio rule to follow, exercise early in the morning before food or 2-3 hours after you have eaten something, also wait 45-60mins after the exercise to eat. What this does is with the body in a state of ketosis (no carbs) it will use fat for energy source and not only during exercise, but the hour after as your heart-rate returns to normal.
Also lay off the alcohol.
Eating healthy and eating 6 small meals a day will help you lose more wait that exercising will. 8 pounds in 2 weeks isn't impossible, but you better start right this second. I think people who take diet pills are idiots, but you might have to use it as a last resort. Run your ass off and eat healthy for 2 weeks. Try to eat small meals. Probably going to suck for the next 2 weeks but best of luck.
Stay away from sodas,bread and fatty foods.....Try cutting at least 600 calories from your diet and burn off 600 calories by running or exercising every day......
Eating fiber,fish and drinking plenty of water each day might help....
Thanks for the answers, I only drink water so soda is no prob. I think I may have to run my ass off like you guys said, these Taco Bell loaded grillers killed me lol. I thought fruit was good for you?
What are the consequences of not making weight? Will they kick you out or just require that you lose it by the end of basic?
I'm a reservist now, but when I went through boot camp years ago overweight guys just lost the weight at boot camp. Believe me, there were plenty of guys out of shape on arrival. If this is still the case, do your best to lose it now by cutting carbs wherever possible, but DO NOT dehydrate yourself. Dehydrating yourself is the worst thing you can do before starting basic.
Simple physiological explanation on carbohydrates: Fat/carbs/colesterol/etc. DO NOT maintain their form once digested. Meaning, fat or carbs that are eaten are always broken down and then rebuilt into something else by your body. To make fat your pancreas secretes insulin, which your body turns into fat. Many food types can cause your body to secrete insulin at an abnormally high rate, but carbs cause insulin creation at a far higher rate than any other type of food. Sugar carbs are generally the worst.
Thus, cutting carbs is the most effective possible way to lose weight. Sugars, grains and starches are common carbs. And fruits contain sugar. In the long run fruits are good for you because they have lots of vitamins and minerals. However, they have a lot of sugar too. If you cut out one thing, it should be sweets.
By the way - Congratulations on joining the Army. I've enjoyed military service. You'll get out of it what you put into it.
Well if you dont lose it they will send you to fat camp for three weeks where you only eat twice a day and do PT twice a day, which I don't need, I think I will only eat carbs when needed to on my diet, appreciate the advice! My MOS is in the medical field so we have to be in better shape than the rest physically and mentally, but if you don't show any improvement during basic or fat camp you will get recycled until they decide to discharge you
Fruit is good for you, but it is still carbohydrates. The thing that happens is if we consume to many carbs they store as fat and if we have carbs in our system they are also the first energy source used. So just for the sake of dropping the weight try to not have too many so our body has to full itself from it's fat stores. Your best friend right now is chicken, fish, water and good old vegetables (not potatoes, best option is broccolli)
I could go really in-depth, but it may get too confusing.
Rudeboy is on to it, more calories out than in.
Soo, what should I eat? I heard of the cabbage soup diet but idk; I have a linebacker frame so I need a diet that WILL work
Meat and vegetables. In the long run you will need to establish a sustainable diet that will keep your weight where you want it, so a permanent restriction from carbs is not reasonable. However, those should be your staple until boot camp. Contrary to common opinion, eating meat is not a major cause of weight gain. Your body breaks down the fat contained therein and very little of it is turned into human fat cells.
Also, even if you fail weight, you should pass tape. Some guys are just too muscular to be in the typical weight range. If you're in great shape, they'll tape you to verify BMI and you'll be fine.
Sounds kinda paleo am I right? It is a good lifestyle once you go through the adjustment period.
I wouldn't say I'm in great shape but I'm in solid shape, I guess I won't have to worry because the tape part is no prob, I ran my mile in 7:45 with a chest cold in 40 degree windy weather so PT isn't a problem
Eggs and beans should be the main parts of your diet. It is very differcult to lose 8 lbs in two weeks but can be done by dehydrating your body close to weigh in.
Well you want a high-protein and low fat/carb diet. What is your typical day of eating?
I don't want to get dehydrated to make weight because if I do I will not make it in basic. I refuse to go to fat camp even though I'm not fat just not minimum weight. @festar either one that will work faster, some days I eat like twice a day but other days I eat like a horse so my eating pattern is sketchy, pretty much frozen foods and sandwiches, I haven't eaten today but these chili dogs are seducing me
Well go with 5-6 smaller meals in the course of the day. Have some rolled oats for breakfast, morning snack of nuts (small handful), lunch of rice (50g uncooked brown rice) and some lean protein, afternoon snack of protein shake or cold meat, dinner is best chicken/white fish and broccoli.
I know I said carbs are bad, but we do need them and make sure you only have this.
As for those days of no carbs, go with
Breakfast: 2-3 scrambled eggs
Lunch: Chicken/Fish salad
Snack: Protein shake/bar (Low carb option)
Dinner: Meat and veges (You can have a steak on one of these nights)
Do it on consecutive days (i.e Saturday and Sunday) Do this twice in the next 2 weeks.
You will not feel great on these days (headache, hungry etc.) So try have it at start of week so that the day ot 2 before you have basic training you are eating carbs again.
Get lots of cardio in as well at least one hour a day. It will be tough on no carb day, but just do it. Only 2 weeks, should not be hard to adhere to.
I'm going to Walmart tomorrow to get all if this, can I still work out relentlessly? How big should each meal be? Thanks for helping
Your rice and rolled oats should be measured (3/4 cup oats and 75g rice) and a handful of nuts about 40-50g (again not a lot but essential)
Just stick with cardio, 4 days longer cardio and where you can do weights and then 30min cardio blitz after that (Don't do this on no carb days and make it full body). just be mindful of your energy levels. With the chicken/fish (200-250g).
Thanks man! You've been a great help
SHM... So many guys posting here who think they know what they're talking about.
If your talking 8 pounds of body fat, you'll never make it in 2 weeks... well, to be truthful its impossible to lose body fat without losing some muscle mass aswell. So the ratio would be something like 5.5pounds of fat and 2.5 pounds of muscle.
Technically speaking if you just want to weigh less... you could lose 8 pounds in a day or so. UFC fighters do it all the time before weighins and then gain it all back within 24 hours. This is done by manipulating the level of water held in the bodies cells.
If you've ever heard someone talk about how successful their "new diet" is going for them, you'll undoubtedly hear something like "I've only been on it a week and I've already lost 6,7,8 or 10 pounds." There are a couple factors at play. #1 You're eating less which in turn means less food is held in the stomach, intestines and colon. Thats a couple pounds by itself. #2 You start exercising, which makes you feel better but really only serves to dehydrate you which will in turn result in a few more pounds off. #3 is the volume of exercise you do in that first week. Most people are pretty gun ho about it so they may workout as much as 8-12 hours. Depending on the intensity, 1hr of exercise would equal approximately 500 calories burned. There's 3500 calories in a pound. So 7 hours of exercise is good for burning 1 pound of fat... atleast you hope its fat. So your really looking at 1.5 real pounds and the rest is a manipulation of the truth.
The human body is tricky. Inspite of what anyone tells you, you don't actually lose fat while your working out or running. The body is in a shocked state while doing activity and won't risk losing its reserves. The first half hour of exercise is fuel'd by the stored up energy in your muscles. Muscles hold a form of energy which is readily available and itching to be used. Body fat does not function this way. After the half hour limit (maybe 40mins) your body starts to eat its own muscle mass. This sounds ridiculous but its true. Your hoping it will burn the fat for fuel but its doesn't work that way. After thousands of years of evolution fat reserves are for emergencies only. Periods of time when food was scarce and the body feels its dying... Your body will eat all its muscle before it even touches any fat for fuel... that is untill you stop working out. Real weightloss occurs when your SLEEPING. Sleeping 8 hours a night is vitally important for weightloss. It is your bodies chance to repair and regenerate tissue. This is the time it will target stored fat reserves to replenish burnt muscle tissue. Suffice to say, there is nothing quick and easy about losing REAL weight. It takes patience and time... but if you stick with it past 30 days, you will get the results you desire.
As depressing as all that is there is a way to "trick" your body into burning more fat. Establishing a daily caloric limit and then breaking down that food into 5-6 small meals throughout the day. This means you will never feel full, but you will also never be really hungry. The body will always recognise some food being processed through its system and will allow fat stores to slowly be released. However, eat too little food and the exact opposite happens. The body feels its starving again and its back to eating its own muscle tissue for survival. So for all you guys who think going on a sub 1k calorie diet or a starvation diet is the way to shed pounds... think again. You NEED to eat to lose body fat. There's no way around that fat fact. 1 more little tidbit for dieters... you need to eat fat to lose fat. Your brain is made up of 90% fat. So if your on this new low cal diet that is also fairly fat free... guess what happens? Your brain thinks your body is starving and it starts eating muscle again. Olive oil, peanut butter, omega 3 pills.... all excellent sources of essential fatty acids.
Now with that out of the way, 4 weeks later, the same people who you asked about their "new diet" 90% have already quit. Makes you wonder what happened? Well the reality of the second week hit them in the face like a ton of bricks. They were sore, tired and actually put on a pound or 2 even though they did the same thing as in week one. This is when the "i'm ment to be fat" or "this is too hard" ideas start coming into your brain. Real weight starts to melt off starting around the 5th week. If you maintain your level of detication you should be able to lose 1.5-2.5 pounds a week like clock work. Thats real weight, not some gimmicky insta weight reduction plan. It takes about 4 weeks for the body to convert to the new reality of its existance and adapt to the new lifestyle you've set for it.
With all that said and the time limit set forth by the poster. Its looking like a bit of training and cardio, a sensible diet and some dehydrating will easily and safely allow you to make your weigh in.
Granted he will lose muscle, but we are not going for the ideal body compostion here we are looking to get him underweight (not too mention with a high protein intake, his muscle should actually maintain), but before you go and attack us let us not forget that there is a million and one options out there in health and fitness. I suggest this as I have seen it work, on not only myself, but my clients as well.
I am a Personal Trainer by profession and if I didn't help people lose weight then I wouldn't be doing this for a living as people would not hire me.
I have had people lose upwards of 3kg (6.6lbs) in a week. These people were dedicated to what I asked them to do and they got the result they deserved.
There are only 2 ways to lose 6.6 pounds in a week. #1 its during your first week. #2 you are exceptionally obese... somewhere in the neighborhood of a 40bmi or above. (I'd love to know who this person was that lost 6.6 or close to it in multiple weeks.)
Personal trainer or not, as you mentioned there are many ways to lose weight, most of them are not the healthiest or most beneficial. Rapid weightloss results in lose skin. Just getting someone on a diet and into the gym will make them weigh less but most people want to look like models with six pack abs.
My post above is targeted towards athletes who are slighlty over weight and looking to lean out to the sub 10% bodyfat mark again while maintaining the most muscle possible.
One last thing (not that you claimed otherwise), but you cannot lose weight and gain muscle mass at the same time. Its impossible. They are contradictory processes. You may get stronger while losing weight and working out but that is muscle tone and not muscle mass. When you want to gain muscle you will inevitably gain some fat aswell.
Trust me I know you can't lose fat and build muscle at the same time, but what you can do is maintain muscle and burn fat (In order to gain muscle we must have a greater calorie intake than expenditure) With regards to the large weight-loss drops I have seen it on people who were not obese, when I was dropping fat (18% at the time I dropped 2.5kg/5.5lbs) in a week. I did nothing drastic and just stuck to what I had outlined in my program.
This is 2 weeks we are talking about, it is possible and granted what I have outlined is more for a sustained weight-loss (once again I must point out that I know it works and have seen it work).
I play sport and cycle my nutrition with regards to that (I am on target for 90kg, 10%BF right now) and the protein intake is the key component to that muscle maintenance.
I don't see him developing lose skin from 2 weeks of weight-loss like this.
Sorry festar35... I had a chance to go back read the posts you put up while I was writing my own. You're right on the money.
I will defer to you on the gigantic weekly weightloss. I've never known it to be beneficial (and depending on the starting weight not possible) to go that route for many reasons but you do this for a living. I'm sure your breadth of knowledge is superior to my own self education. I spent many years and many thousands of hours reading and experimenting on myself... which is not the same as a formal education. I appologise if I sounded arrogant towards your posts. For the most part my comments were aimed at people who think a 1 or 2 line answer would be enough to answer this type of question. All that does is send someone down a path of wasted time and frustration in my experience.
Completely stop eating carbs until the test is done.
Not worried about not burning fat, I just need to get underweight;@forever yeah bro but it's gonna kill me
If you need to make weight one time only, then why kill yourself? Just dehydrate. Its only 8 pounds and I'm assuming your over 200 if your built like a linebacker. There should be no lingering effects after a temporary "cut". Sorry if I misunderstood. I thought you needed to get under and stay there.
It's cool, yeah I only get weighed before I get out on a plane to Oklahoma for processing, so I have a full week before actually beginning basic training to refuel
Sports wise, RUN!! Do a lot of cardio. A lot!!!! If I were you I would get into intermittent fasting like the hodgetwins did. Have a 7-8 hour eating window and get in caloric deficit. Or you could eat many smaller meals. NO FOOD WILL MAKE YOU LOSE WEIGHT! Some may fill you up more than others which will restrict how much you can eat, but none will make you lose weight. All of that is BULLSHIT created to sell products. Don't consume too much saturated fats, and eat healthy. Drink loads of water. No sauces on your food. Eat dry meals, it will fill you up more and take longer to consume. GOod luck buddy. Some supplements boost metabolism by a helpful but not overly significant amount. You need to put in work! Ofcourse you don;t want to becoe weaker than what you were, so get your proteins, and watch your diet.
Tell me more about what the hodge twins did
Just a few suggestions.
If you exercise first thing in the morning, you will lose twice as much fat as exercising after you have eaten.
As for cardio instead of doing running / walking / swimming / stationery bike get out to your local bmx track and do a few laps. Its more fun and it will surprise you just how demanding it is. In my first week of bmx i came down one size on my belt
Idk man sounds like a good idea but last one I got on a dirt bike I fractured my leg lol
If you need to lose 8 pounds in 2 weeks why are you on the computer. LOL But for reaal GOOD LUCK
Haha mannn I'm done, I tried to look good for the hoes while I ran today so I put on my LeBron bball shorts and matching Nike shirt with 2013 air maxes. I ended up running with a group of the hairiest men I have ever seen in 40 degree weather with a sea breeze haha I'm sick as hell
wow thats harsh and mean. and those hairy men are you sure one of them wasnt BIG Foot
Lol bruh idk, I live in the south so few things surprise me; these guys looked like they belong on duck dynasty
I know you might not see this since, the thread is not on the homepage anymore but my advice to you, don't workout for the chicks. Workout to create an aura so that you draw attention when you walk in a room, meet someone or go for a job interview, you have a feeling of power and control that will draw lots of raves and eagerness from people. working out for girls is working out for other people, don't care about what others say, its all about you and none of their opinions