Help with fitness plan

joshuamhort
joshuamhort Posts: 81
in Fitness and Exercise
I wrote a blog post earlier explaining that I am trying to lose 100 pounds in 20 months. You can read the post here if you like:

http://www.myfitnesspal.com/blog/joshuamhort

For those who do not want to read it, the spark notes version is this:

I am looking to lose 100 pounds in 20 months, so I will be in good physical condition to either join military or a law enforcement agency (leaning more towards an agency). A lot of this requires me to lose about 100 pounds, but I also need to make sure I can pass physical fitness tests.

The requirements for the physical fitness test I have been looking at are these:

Sit-ups in 1 minute: >=44
300 meter sprint: <= 48 seconds
Push ups (untimed): >= 43
1.5 mile run: <= 11:10 (minutes:seconds)

I need help with coming up with a work out plan that will help lose weight, get my times down, and get me doing push ups. The only thing I have been doing has been the sit-ups, trying to do push ups, walking 2-miles every other day at best. I tried to do the beginners body weight circuit training at the nerdfitness site, but knees pop and crack and start hurting too much with the squats and lunges. Could be my weight, but also doing them incorrectly though it looks like I am following proper form.

Any ideas for what I can do for cardio, weight training, and everything in between would be great. I am looking for instructions on what days to do what sorts of exercises. I would like to build up to doing weight training 3 times a week and cardio at least that much as well. I only have access to 5 and 10 pound dumbbells at home, but I have Y membership and can use any of the machines there. Thank you for your time reading this, and any help would be greatly appreciated.

Replies

  • ShibaEars
    ShibaEars Posts: 3,928 Member
    I`m not sure if it`s something you could consider, but hiring a personal trainer would be a great option. (I understand not everyone`s financial situation allows for this though). Even if it was only for a few sessions, they would be able to tailor a program specifically for your needs.
  • joshuamhort
    joshuamhort Posts: 81
    I actually have considered a personal trainer. They have a few of them at the Y that I can talk to. Sometimes they have discounted rates like a free 13th session when you pay for 12. Problem is it still costs a little too much right now. I am trying to save up for it, but I don't think I will have enough for a few sessions within the 20 month period I am aiming for.

    ETA: cost of 5 sessions is $275. 12 sessions is $600.
  • gramacanada
    gramacanada Posts: 557 Member
    There are some exercises you may not be able to do safely right now without professional direction. Sad but true for some of us.
    Push ups can be done against a wall. Any moves need to be learned. It takes longer for some of us to get to a point where we can
    do a lot of seemingly simple maneuvers. It's easy to become injured and stall any progress. Is it possible you could have even 2 sessions with a trainer? Most will set you up with a program you can continue on your own. Good Luck.
  • clarkeee05
    clarkeee05 Posts: 7
    I know trainers are expensive, I used to go only once a week.. We went over my progress and food diary for the week and then did weight training and discussed what I was to do the whole week.. This way you can maximize money spend on the trainer but really have a head start on your goals.. I think this will really really help you!! If you have health insurance look into if they cover anything like this?
  • allyjoy83
    allyjoy83 Posts: 176 Member
    Look for challenges on this website through some of the groups -- look for Garlic7Girl (she has group called a challenge a day), or join fitocracy and there are groups on there that have workouts. I'm actually about to develop a workout plan myself.

    As for push-ups, start on your knees, work on form, do different types, and you will build the muscle strength. The wider your hands are placed, the easier they are.
  • joshuamhort
    joshuamhort Posts: 81
    Thanks for the posts! I do not have health insurance yet. About 3 or 4 pay checks away, so about 2 months. Once I get health coverage, I plan to see what sort of options I have for personal trainers who are not affiliated with the Y. The only way to get one or two sessions there is group sessions, which eliminates the 1 on 1 time I am after. And even then it doesn't cut the costs enough to make it worth it for me. Only a difference of $10 or $20 a session.

    I think I will, for the moment, stick with my light impact activities like walking, yoga when I am not scheduled to work during that class, fencing, dumbbells, and using weight machines at a moderate weight. Then, as I lose weight, and my joints are better able to handle the pressure, I will add in the push ups and full sit ups, and anything else I may add without risking injury. I have 20 months to achieve my goals. I don't want to risk injuring myself and taking 1 or 2 months off of working out.
  • Aukeilagirl
    Aukeilagirl Posts: 147 Member
    There is a guy on here named Collide5 who lost over a 100lbs in a year and a half. He started because he wanted to join the United States Marines. He will be heading to boot camp soon. You should send him a message to see how he did it. Good luck!
  • clobercow
    clobercow Posts: 337 Member
    For about 15 months, do a cut, and lift weights with intensity. I would strongly suggest adopting an Intermittent fating program. If you do it right, you an lose an average of 3lbs per week. At first it starts fast, but fat loss slows down the leaner you get. You should be able to drop at least 120lbs by then. For the last 5 months, you need to eat more and start lifting heavier and do intense sprints to build endurance and strength.

    It's doable, and you don't need a trainer. You can do it in 20 months if you set your mind to it.

Categories