Getting into the Army

niamhdean97

My partner wants to get into the army and has passed the first stage but has his fitness test in May. He currently weighs 14 stone and wants to get down to around 12 stone before May. Do you have any tips on how he can do this as he is just a beginner and doesn't know what to do but really wants to get in. He is starting the gym tomorrow

Lean59man

Run a lot and do tons of pushups, pullups and situps.
That is what will get you through basic training.
Weight lifting is not necessary at all for the army and a waste of time.
Also good is rucking which is long hikes (10+ miles) carrying a heavy backpack.

As far as losing weight, running 5-10 miles 3-5 times a week and doing the pushups, pullups, and situps everyday will melt the excess weight off you quick.

Gradually work up to running all those miles so as not to injure himself or he won't make it.

Basic training will also cause you to lose a lot of weight quickly.

MeanderingMammal

niamhdean97 wrote: »

My partner wants to get into the army and has passed the first stage but has his fitness test in May. He currently weighs 14 stone and wants to get down to around 12 stone before May. Do you have any tips on how he can do this as he is just a beginner and doesn't know what to do but really wants to get in. He is starting the gym tomorrow

Not clear which Army you're on about, although your use of Stone suggests Brit. I've worked in recruiting for UK military, as well as having quite a bit of experience commanding personnel

What I generally recommended was to train for basic training, rather than for the test. I know of people who've gone to Ph1 training very quickly after assessment centre, so it's worth being ready.

In the time available running, outside rather than in a gym. Work towards a 5km run, and that should make the 2.4K fitness test fairly straightforward. If he's not used to training then Couch to 5K is a good model. Depending on cap-badge aspirations he might struggle to make the cut for Infantry or RM (I appreciate you've said Army) if he's not consistently training already.

To put it in context, in my service, day one of training involves a repeat of the recruiting test, and day 2 involves a 10K run.

Bodyweight circuit training will help to condition to the types of physical activity in training. Push ups, pull ups, burpees. The only loaded work tended to be jerry-can carries, log carries etc, so as above weight lifting is not really all that relevant.

The one observation I'd make is that 2st loss in about 2 months is quite rapid, and will limit the quality of training.

niamhdean97

Yeah it's the British Army. Thank you for the replies. What do you think is a reasonable weight to get down to for him if 2 stone is a lot. He is 5'9. How often do you think he should run in a week?

RGv2

I'm not sure about the British Army, but the U.S. Army has Ht/Wt-BF% requirements to hit before being allowed to enlist. What does the British Army say a 5'9" male should be at for Ht/Wt-BF% in order to be allowed to head to training?

MeanderingMammal

niamhdean97 wrote: »

Yeah it's the British Army. Thank you for the replies. What do you think is a reasonable weight to get down to for him if 2 stone is a lot. He is 5'9. How often do you think he should run in a week?

After I left Recruiting Group there was an app that was launched with training advice, and basic plans to help prepare for the assessment centre and then Ph1 training.

ChrisL1462

He may find some info here
https://www.arrse.co.uk/community/forums/

TavistockToad

niamhdean97 wrote: »

Yeah it's the British Army. Thank you for the replies. What do you think is a reasonable weight to get down to for him if 2 stone is a lot. He is 5'9. How often do you think he should run in a week?

He should set up his own profile on here and learn what he needs to do...

abrownbi

There's 10 weeks from now to May. Losing 28 pounds (2 stone) is 2.8 pounds a week. When I google "how much weight can I safely lose in a week" I see a lot of articles that say 1-2 pounds.

For the runner, the NHS has a nice couch to 5k program: https://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx. That program has three runs a week. Recovery days are important; workout days stress your muscles, recover days give them time to adapt.

MeanderingMammal

abrownbi wrote: »

There's 10 weeks from now to May. Losing 28 pounds (2 stone) is 2.8 pounds a week. When I google "how much weight can I safely lose in a week" I see a lot of articles that say 1-2 pounds.

Whilst in principle that's reasonable, as he's also trying to significantly improve fitness in that time there is a balance to be sought between training effect, and nutrition. A deep deficit makes it much more challenging to fuel appropriately and gain the greatest training effect from the exercise.

The Army selection tests encompass three main activities; the 2.4km run, the progressive lift and the load carry. That means developing each of those capabilities in that time. There are also a number of practical leadership tasks that candidates undertake, all of which require upper body strength, flexibility and core strength.

There used to be a circuit class as well, but I think that's out now.

Losing 2lbs pr week is counterproductive when one is also trying to develop a decent level of fitness.