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Justin Leonard: This is an easy one, since I have first-hand knowledge of what they require of you in basic military training. To be honest, weights are helpful but aren't needed. Instead, you want to focus on three main areas: abdominal strength, pectoral (chest) strength, and endurance.
When you arrive to basic training, you will do other exercises such as jumping jacks and pull-ups, but your requirement to graduate will be a set number of sit-ups and push-ups (knees on ground for females), and a 2-mile run.
Sit-Ups
If you normally don't workout, start with crunches. Get comfortable with crunches, then work your way up to sit-ups. You may even want to get a partner to help you hold your feet down on the ground, for that's what they require in basic. Once you get to the point that you can perform sit-ups, begin with only 10 - 15 repetitions. Perform the same quantity everyday for about 1 week, then increase your repetitions by 5 so that you are doing about 20 reps. The idea is to build your way up to where you need to be on all exercises. Don't try to go straight there. Most people will be out of shape the day they arrive at basic without a clue of what will be required of them. I'm not sure what the requirement for females is. For males, it was 40 sit-ups to graduate. For females, it was probably 20 - 30.
Push-Ups
With push-ups you want to use the same technique. Begin with about 8 - 10 reps. Perform for 1 week, then increase by 5 reps every week thereafter.
Endurance
In basic, you will definitely be conditioned enough to meet your 2-mile run requirement by the time you graduate. You need to practice almost daily, for in basic you will practice almost daily. To get in shape, start with "walking" on a treadmill at a fast pace for about 10 minutes. This will help to get your heart rate where it needs to be. Every week, increase your total minutes by 5 - 8, until you're ultimately able to do about 25 - 30 minutes comfortably. Eventually, you'll find that it's easier to breath when performing conditioning exercises. This means your endurance level is going up.
Please don't let any of these exercise numbers scare you. I'm sure almost 99% of basic trainees can meet the requirement. It may sound difficult, but you'll be doing what everyone else is doing. You're friends will be right there to push you through it, or you may be the one pushing them.
It's good you're getting a head start! Good luck! Butt Loss? Question: I'm a 28 year old guy and I weight 174 pounds. I used to weight 190 pounds. I've been working out very intense for 2 months now, and I do free weights 3 times a week and 30 minutes of cardio 2 times a week. I've notice that I've lost my butt and I believe it's because I lost a lot of weight. Do you know how can I get my butt back or do I need to go back to eating fat again? I hear squats and lunges help to increase the size of the glutes. Justin Leonard: Wow, we don't get many questions on butts. It sounds as if you have the right idea in mind for glute (butt) targeting exercises. Squats and lunges definitely help. You may also want to consider stiff-legged deadlifts. To be honest, as long as your weight is down, your butt will be down. You may be able to target the glutes, but it will never get to where it was as long as you workout and eat right.
The trimming effect takes place all over your body, not just in one spot. You definitely don't want to go back to eating fat (considering you may have been overweight). The main thing is to remember to squeeze the glutes during each exercise movement, and in between exercises while you rest. If you squat, use a wide stance and really concentrate on squeezing the glutes on the squat finishing movement. Lunges and stiff-legged deadlifts naturally target the glutes and hamstrings. You'll definitely feel the burn!
I hope this helps you. Good luck! Atkins Diet Question: What do you think of the Atkins diet and does it work? Justin Leonard: This is a diet where they tell you to significantly reduce carbohydrates from your diet and eat all the eggs, cheese, meat, fat, and oil you want. For the record, the Atkins diet is effective, however I don't recommend it for the following reasons:
Bad breath
The list goes on. This type of diet is ideal for a dog. It's exactly what dog food consists of . . . high fat, low carb ingredients. Any questions? Hardcore Every Workout Question: Is it alright to workout hardcore during every workout, and how much cardio should I do to lose fat? Justin Leonard: No! This is a commonly made mistake. This type of training will take a toll on your joints in the long run and can actually weaken the muscles. Try "heavy days" and "light days" instead. Be sure to take about 2 - 3 days of rest per week. Lose Body Fat, Not Body Weight Question: I need to know how I can lose bodyfat and not body weight? Justin Leonard: Here's how it works: When you begin working out, your body burns all unnecessary fat and calories, which usually results in weight loss. Once bodyfat is at a low, you will begin putting on quality, lean muscle mass.
The best way of going about this is by performing some type of cardio (walking on a treadmill or riding a bike) in conjunction with a strenuous workout. You don't even have to do them both in the same day. One day can be set aside for cardio, the other for weight training. Love Handles Question: What exercises should I do for love handles? Justin Leonard: There is absolutely no exercise needed to rid love handles. The solution to your problem is in the diet. Try cutting calories, sodium, and fat. When this combo is performed, your metabolism is increased forcing "bad calories" to be burned all over the body (most noticeably in the abs, face, and arms). Consider our sister site, Abdominal Secrets Revealed for more info. Protein Drinks Question: I always find articles on nutritional drinks, but notice the protein shake is referenced as an addition to the diet, never a main part of the diet. Why? Justin Leonard: Nothing replaces a meal better than a real meal. One of the reason real meals are better is because the ingredients are real. Protein and meal replacement supplements should be used to "supplement" normal diets. Postworkout Meals Question: On your website, you say eat a high calorie meal after your workouts. Do you mean eat anything or should you eat a high protein meal? Also could you give me a few examples of what to eat after a workout? Right now, I have been eating 8 - 9 egg whites with one full egg and taking a multivitamin. Justin Leonard: A post workout meal should be higher in carbs than protein. This is to replenish the "energy" calories and nutrients lost during training. The amount of protein should be about what you are already doing. It varies from person to person. Here is what a sample post workout meal might look like:
1 or 2 chicken breasts Cut Calories To Lose Weight Question: I workout with weights and do martial arts twice a week. You say cut calories to lose the love handles, but is that negating my weight lifting an hopeful muscle gains? What should I do, eat less calories but include more protein? Help! Justin Leonard: What we mean when we say cut calories is to consume about 500 - 1,000 calories less than you normally would consume. The body only needs a certain amount to induce muscle growth and fat-burn. For example, a 175 pound male on a strength training program eats up to 4,000 calories per day. The extra 500 calories can create excess fat buildup and produce love handles.
As far as protein consumption goes, a slight increase may or may not be necessary. You have to experiment with every possible combination to find out what really works for your body. Creatine + Protein + Amino Acids Question: I'm a 16 year old male who has recently been on creatine for 3 weeks. Would it be a good idea if I were to get off of it and go directly to whey protein or should I go on both? Also would a healthy stack be creatine + protein + amino acids? Is this good or bad? Justin Leonard: The stack is good! No stack is wrong or unsafe as long as it isn't a steroid stack. In this case, both of the supplements you are taking are produced naturally by the body. That is an excellent beginner's stack, except you don't need to take protein and amino acids for they are the same thing. One is in pill form, the other in powder form.
Because of your age, please do not take excessive amounts of either supplement (you won't get any bigger). Truthfully, you should only take about half the recommended dosage on the bottle/container (check with your doctor). Also understand that success doesn't come overnight. It's really the patience that yields the results. Pilates For Weight Loss? Question: What do you think of the Pilates training method for weight loss? Justin Leonard: I referenced the following URL to base my opinion:
http://www.pilates.com.sg/method.htm
As far as weight loss, even though they say it is, it is not a truly effective training method. Pilates uses the mind, breathing techniques, and slow movements to work the body. I noticed a quote that jumped out at me:
"The method requires more personal supervision than other exercise programs, but in the long run it is safer and more effective."
Yes, it is in fact safer in the long run, but more effective? This is totally untrue. If that was the case, why aren't 99% of the gyms utilizing this training technique? Popping Joints Question: I have started to notice that when I am working on my abs and doing incline crunches or V crunches, I hear and feel a "popping" from my hip joints. This also happens when I do shoulder shrugs. It is not painful though. Is this something I should be worried about or is it normal as we get older? Justin Leonard: There are several reasons your hips are popping: The main one that comes to mind is the end result of upper leg and hip muscle development. In this case, the strength and size of the upper leg muscles may be actually causing the hip joints to shift as you sit up.
In the case of shoulder shurgs, this is because your shoulders are either (1) going past or (2) popping out of their normal range. This is particularly true especially if you perform heavy shrugs, and typically may happen as you get older. Consider reverse shrugs as an alternative. Creatine Causes Cancer? Question: I heard that research was done in Germany that revealed the dangers of taking creatine and that it caused cancer. What are the true benefits and dangers of creatine suppplementation? Justin Leonard: Sounds as if this German research company is trying to boost sales and draw attention to an entirely unheard of new marketing hook. Maybe it does cause cancer in lab rats or something, but not humans. To date, absolutely no cases (US) have been reported. Never Hurts To Get A Second Opinion Question: I have joined the gym and have been working out for about 6 weeks now. However, the instructor has me doing 3 sets of 15 reps per excercise. He says this is to (1) burn fat and (2) become stronger. I want to know when can I start doing heavy weight and less reps; maybe in the 8 - 12 range in order to build some size? Does 15 reps or so really increase strength and burn fat? Justin Leonard: This plan is ideal for starters. Some people's bodies are naturally built for heavy duty training from the start, but not eveyone. My opinion is to go with your instinct. The range 8 - 12 isn't necessarily considered low, but rather moderate or average.
I personally train some body parts using only 3 reps. Other smaller body parts for example, I'll go as high as 30 - 40 (although I rarely count reps). Yes, 15 reps can increase strength and help to burn fat, especially if you're new to training with weights. It's Never Too Late Question: I am 50 years old, weight 245 height 6'2" 40" waist. Do you think I am to old to start bodybuilding? Justin Leonard: Absolutely not! It's never too late! It only gets better when you begin working out: health, energy, stamina, mental alertness, improved concentration, better sleeping habits, easier to wake up . . . the list goes on! I highly recommend "getting back into it." Just be sure to check with your doctor to ensure everything is good to go. |
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Basic Military Training Preparation