6 months to loose 40 pounds

msballas92

Hi All!

I've petitioned for the Municiple Academy class of January 2018. I need to be able to...

1. Sprint 300meters in 75 seconds.
2. Run 1.5 miles in 15mins.
3. Bench press 56% of my weight (1 rep).
4. 30 sit-ups in 1 minute.

So far I can run (if I put my mind to it, not comfortably of course, in 16mins). I weigh 185 and my max bench is 75 (including the bar). And I can push through maybe 20 sit-ups ina minute. (Thanks pregnancy belly!)

I've been running M-W-F and strength training Tu & Th, in addition to martial arts class. I guess I'm asking if anyone has any good tips on how to achieve those milestones from where I currently am in <6months. Ideally, now that my baby is noticing that I am away at the gym, I wanted to cut back my fitness days to 3x days per week. But with doing so, my outcomes will change..

Any suggestions?

kshama2001

Making weight for the military started me on decades of yoyoing. >.<

How tall are you? 145 pounds sounds low for a max weight. Do you have a link to their height/weight standards?

mommazach

You have your goals set. Now keep them. My daughter joined the Army and had to complete many of the same obstacles. You can get there by pushing towards them.

Blitzia

For just losing weight, I'd say focus on your diet and eat at a deficit. Is the weight loss a set requirement? It wasn't on your list. If it's not a set in stone requirement, then I wouldn't eat in much of a deficit. (It sounds like your physical training is most important, and eating at a big deficit can definitely sap your energy and make it harder to build muscle.) If you calculate your BMR or your TDEE before exercise and just eat at that level, you'll lose weight due to just your training program without having to drastically restrict what you eat. If you do absolutely have to make that weight, you'll want to make sure you're eating at at least a 500 calorie deficit per day.

As for cutting back at the gym, there are plenty of ways you can exercise at home. Running or brisk walking with a stroller can make your exercise even more intense.

Otherwise, for whatever it's worth, your goals are definitely possible. I started trying to get healthy in October/November. I'm female and 5'0". I started at ~155 lbs and not even able to run a minute. As of today I am 113 lbs and can run at least 1.5 miles. (My time is still slow and I can't speak for how I could do with sprints, situps, or bench presses because I haven't tried.) So yes, it's possible to lose 40 pounds in 6 months and to get better at running in that time frame. Your fitness plan sounds better than mine was, so I think you can do it if you just eat healthy (good macro balance and sufficient nutrients) and stick with it.

amtyrell

The only one that sounds not doable is the 40lbs 3 months. That is 24 weeks close to goal weight to lose an average of 1.6 lbs while gaining muscle. This is unrealistic

The others are doable. Do sit ups every day . You can do then around your kid.
Run 3 days a week
Weight lift 3 days a week. You can do this.
What you can not realistically do is do this at such a calorie deficit as to lose 1.6 lbs a week.

msballas92

Thanks for all the support guys! Imma be posting a new post because circumstances have changed just a little bit and now I need new advice

moonstroller

Focus on the four tasks you need to pass.

Do sprints to get your speed where it needs to be, and run longer for the 1.5 timed. Work on push ups and sit ups, and also use a bench press to get strong enough to push the required weight.

You've got six months, which is plenty of time as long as you stay focused and motivated.