Maintaining a Level of Fitness after You Leave The Military

[StevenPreece]

Guys,

I've been out of the marines for 16 Years now, but still try and maintain a good level of physical fitness. I guess its always been a way of life for some of us. Obviously, it depends if you have any injuries or interest in this area.

This is my routine:

Monday: I Train in Ninjutsu (2 Hours)
Tuesday: I train in the gym (1 Hour) Start with Cardiovascular and then 3 sets of 15 to 20 reps on all body parts.
Wednesday: I play Table tennis in the town leagues (2 hours)
Thursday: I Train in the Gym (1 Hour) Start with Cardiovascular and then 3 sets of 15 to 20 reps on all body parts.
Friday: Two bottles of Wine & a Curry - All night.
Saturday: I train in the gym (1.5 Hours) Start with Cardiovascular and then 5 sets of 15 to 20 reps on all body parts.
Sunday: I Train in Ninjutsu (2 Hours)

My wife once said to me, "You spend too much time training and I said, "Do you want me to be a fat barsteward or a fit Barsteward and the answer was the latter. She sometimes does aerobics at the same place so she's happy.

I train in Ninjutsu because It helps relieve stress, gives me a sense of calmness and ensures I can continue to look after myself.

I've played Table Tennis since I was a kid and once played against the Welsh International Team. When I joined the corps, they didn't have a team and used to put me in against the navy's number one. It was a woman and to be honest she was no match for me. The funny thing was, when I started boxing, the footwork was very similar and may have been a contributing factor to my being fairly good at it.

I train in the gym because I always have, both during and since I left the corps. And also because I like to keep myself in good shape. We know the old cliché, when you're fit you feel better, you think better and you look better.

Experiences in this field

In martial arts I've trained with some plants over the years who have no streetwise experience. They think they'll be invincible on the street but can't get their heads around my reality world when I tell them it just means that they've got a better chance.

In the Gym: I see people posing instead of training and am deeply shocked with the way some of them train. Not only are some of their methods silly, but if they're not careful they'll cause themselves a serious back injury. May be its the instructors' fault because they don't supervise them properly.

So what do you guys do?


Regards

Steve

[Fragment]

My first impression on your gym sessions is that you have no idea of what you are doing. You leave your body for recovery during a time of only 1 day which is not enough if you want to recover, and most important: GROW MUSCLES. you have to make up a plan of how your gym training will look like. You have to see which muscles do i use IE benchpress if you do it one day, and from that point build up your session to these muscles IE :

brest, triceps och shoulders, neck

and so on moving on to back and biceps and legs and all other muscle parts.

But its good that you do the cardio first, as it helps to burn fat while training.
The harder you train, the more recovery you need. Im not an expert but i have done this for years and know alot about training and nutrition. Feel free to ask more.

// Fragment

[Yao]

at the gym:
Mon.Wen.Fri: uperbody training and afternood 3mile jog
Tue.Thr.:Lower and core training and three mile walk.
Sat: beep test training
Sun:rest

I currently dont do martial art anymore because i cant afford tuition to attend the respectable martial arts schools in the area.

[Slivovitz]

But its good that you do the cardio first, as it helps to burn fat while training.

Disagree. May help burn fat, but takes a lot out of you, so you can't lift to capacity, (I'm assuming he's strength training?). Best to do cardio last, or to just seperate the workouts entirely, which is what I do.

[GrpCAndersson]

Disagree. May help burn fat, but takes a lot out of you, so you can't lift to capacity, (I'm assuming he's strength training?). Best to do cardio last, or to just seperate the workouts entirely, which is what I do.

Not to mention it being that much harder to do the cardio training after strength training.
Have a look at www.specialtactics.com and "The Plan" written by Lt. Joo - it's in the documents department, and an excellent source of info for those not satisfied with being "just" good.

Most often it's the main workout of the day that should be done first and be first priority, but it's all depedning on the purpose of the workout.
But guys, the man was asking for opinions on remaning fit after military service, and there's a big difference between preparing and maintaining, and as far as I know all of you, and me, are doing the first; preparing. Maybe we should leave this to be a discussion amongst those the thread was intended for?!

/GrpC

[Fragment]

Disagree. May help burn fat, but takes a lot out of you, so you can't lift to capacity, (I'm assuming he's strength training?). Best to do cardio last, or to just seperate the workouts entirely, which is what I do.

Actually, being tired after cardio in the gym while lifting increases your strenght, Because you pysh yourself to th elimit and the feeling after such training is fucking great.

[GrpCAndersson]

Actually, being tired after cardio in the gym while lifting increases your strenght, Because you pysh yourself to th elimit and the feeling after such training is fucking great.

No, no, no, no...this is a bit out there. You might feel as though you are lifting heavier weights as you already are exhausted, but as you muscles only have that much energy you just can't perform as well as when rested - there is no way possible unless taking a break between cardio and weight to eat some "fast fuel"

/GrpC

[Fragment]

No, no, no, no...this is a bit out there. You might feel as though you are lifting heavier weights as you already are exhausted, but as you muscles only have that much energy you just can't perform as well as when rested - there is no way possible unless taking a break between cardio and weight to eat some "fast fuel"

/GrpC

The whole idea with my program with cardio first and then lifting is that i want to lose fat. Going for 5 % or so and i think im doing good. Training is individual and this cant fit everybody, and it doesnt. I am really tired but i burn fat during my cardio session, and increase this by going over to the gym, followed by high protein and fat diet. (low carbs). No intentions on creating a massive discussion on what is "right" and "wrong" but this works for me. Once a week i have a session with only gym so that comes out even in the end.

[GrpCAndersson]

The whole idea with my program with cardio first and then lifting is that i want to lose fat. Going for 5 % or so and i think im doing good. Training is individual and this cant fit everybody, and it doesnt. I am really tired but i burn fat during my cardio session, and increase this by going over to the gym, followed by high protein and fat diet. (low carbs). No intentions on creating a massive discussion on what is "right" and "wrong" but this works for me. Once a week i have a session with only gym so that comes out even in the end.

Well, that wasn't really the point now was it?! Slivovitz was right, and you just backed up what he meant, indirectly.
I'm gonna make this my last post here as we are just stealing the thread from it's creator.
You can't perform as well with the weight is you've done a workout just before the lifting - period. If the goal is to burn fat, do the cardio in the morning before breakfast with a cup of coffe in you, and wait with the weights until later in the day - that way you start the day by rising the level of fat burning, and then give it a boost by the second workout.

End
/GrpC

[DevilD]

The whole idea with my program with cardio first and then lifting is that i want to lose fat. Going for 5 % or so and i think im doing good. Training is individual and this cant fit everybody, and it doesnt. I am really tired but i burn fat during my cardio session, and increase this by going over to the gym, followed by high protein and fat diet. (low carbs). No intentions on creating a massive discussion on what is "right" and "wrong" but this works for me. Once a week i have a session with only gym so that comes out even in the end.

what kind of performance backs the 5% bodyfat goal though? 10Km run time trial? 0.8Km swim TT? V02 max?

i don't know your goals or capabilities so i'm just asking literally. i know some guys who are all show, and no go. look good, but can't hang when the going gets above average. they look impressive though. see my nerw thread in timing and throw me your opinion. i recover on the move.:)

[Eagle eye]

...Middle- to long-distance running.....

[K9-]

at the gym:
Mon.Wen.Fri: uperbody training and afternood 3mile jog
Tue.Thr.:Lower and core training and three mile walk.
Sat: beep test training
Sun:rest

I currently dont do martial art anymore because i cant afford tuition to attend the respectable martial arts schools in the area.

Hey yao.. don't get overtrained. 5 days of training in the gym is sh*t, man. try train 3 times a week. you get time to rest and it is better if you want your muscles to grow. and of course run or bike.

hey fragment i bought a new bycicle. remember that my old one was stolen.

[K9-]

Actually, being tired after cardio in the gym while lifting increases your strenght, Because you pysh yourself to th elimit and the feeling after such training is fucking great.

I also must disagree. Try work your cardio when not in the gym. It is best to do it early in the morning on the empty stomach. 30 minutes of riding, running or fast walking will be just fine.

[K9-]

what kind of performance backs the 5% bodyfat goal though? 10Km run time trial? 0.8Km swim TT? V02 max?

i don't know your goals or capabilities so i'm just asking literally. i know some guys who are all show, and no go. look good, but can't hang when the going gets above average. they look impressive though. see my nerw thread in timing and throw me your opinion. i recover on the move.:)

Do you have any idea who has 5% of bodyfat. Bodybuilders that go on competitions. It is very hard to gain. I have 13% of bodyfat and i am satisfied bacause of that.

[DevilD]

Do you have any idea who has 5% of bodyfat. Bodybuilders that go on competitions. It is very hard to gain. I have 13% of bodyfat and i am satisfied bacause of that.

as long as you're happy with where you are, that's what matters. yes i do know what it means to be 5%, been to 3.5%, 4% twice and sit at about 8% now. been dunked, all that s**t. it is hard to lose, i get pretty sick and inefficient past 6%

the upside is that i can metabolize whole cakes and whatever else just by looking at them:)

***My only point is that my target bodyfat is really the state of equalibrium that my body finds itself in when performance goals are identified and fulfilled. it is not a percentage consciously chosen by the bodies user, more of a default setting by design and function. it is suprising how many people have great performance, but don't look like it. you don't want to drive a fast looking car with nothing under the hood:)

[Fragment]

Do you have any idea who has 5% of bodyfat. Bodybuilders that go on competitions. It is very hard to gain. I have 13% of bodyfat and i am satisfied bacause of that.

I am going for the 5 % and know exactly what i am doing, about 7% now. Im not a professional bodybuilder because i dont compete, but i like to build my body and strenght. Its not hard to decide to go for low BF, but hard to get there, could take a year, two... The bad thing about this is that ive constantly been under a very strict diet (no alcohol):eek: and allot exercising.

[Fragment]

what kind of performance backs the 5% bodyfat goal though? 10Km run time trial? 0.8Km swim TT? V02 max?

I do allot of running with mixed types. both long runs and middle long mixed with fast and slow running, powerwalking with and without sack. Do allot of biking every day to work and university, and of course the gym. Just getting started swimming to be able to burn the last little fat to get to my goal.

i don't know your goals or capabilities so i'm just asking literally. i know some guys who are all show, and no go. look good, but can't hang when the going gets above average.


No im not like that, long before i decided to go to really low BF percentages ive been focusing on strenght training. This % is nothing i intend to live with for the rest of my life. Just want to experiment, when ive reached my goal il go back to things and be at a fat % around 8 - 9 which is more healthier.

[Fragment]

hey fragment i bought a new bycicle. remember that my old one was stolen.

OK. what type of bike did you buy? Ive actually fixed up my bike too. Changed a some things. I have a mixture of a mountainbike and a "city" bike. nithing flashy but great for off road and road. Do you have a similar or a pro bike with the really thin wheels?

[Fragment]

I also must disagree. Try work your cardio when not in the gym. It is best to do it early in the morning on the empty stomach. 30 minutes of riding, running or fast walking will be just fine.


No mate this works for me in the burn fat program as the process of burning is up and running when i step into the gym after cardio and continues during the liftings. It works really good for me. I think 30 min. is to short... Thats to short time to burn fat i think. 45 - 50 min is great for me.

[K9-]

OK. what type of bike did you buy? Ive actually fixed up my bike too. Changed a some things. I have a mixture of a mountainbike and a "city" bike. nithing flashy but great for off road and road. Do you have a similar or a pro bike with the really thin wheels?

shimano. it is great for me. i bike now almost 20 km with it. i am trying to do HIIT with it. It is also a mixture of a mountainbike and a "city" bike.

[DevilD]

I do allot of running with mixed types. both long runs and middle long mixed with fast and slow running, powerwalking with and without sack. Do allot of biking every day to work and university, and of course the gym. Just getting started swimming to be able to burn the last little fat to get to my goal.


No im not like that, long before i decided to go to really low BF percentages ive been focusing on strenght training. This % is nothing i intend to live with for the rest of my life. Just want to experiment, when ive reached my goal il go back to things and be at a fat % around 8 - 9 which is more healthier.

i can relate. my love for experimentation has me trying all kinds of off the s**t. i like to see if the practical application follows my hypothesis. good old scientific method rearing it's ugly head, kinda like algebra-never can escape it.

to break thru lower than 6% i must do it in a targeted window of time, cause my body doesn't sit at that state without constant work. i cut out all carbs. drink 6-8 liters of water a day. no meat, only fish-preferably raw, tofu-not fried, as much greens as possible. substitue some protein powder for food a little. cardio everyday. you'll hit <4% in no time. took me about 4-5 1/2 weeks to go from 8.5% to <4% bodyfat.

i was a real cranky a**h**e though:D

just some ideas, have fun!!

[K9-]

http://exercise.about.com/cs/weightloss/a/bodyfat.htm

If someone don't know, look on this site how to measure body fat!

[StevenPreece]

Some god stuff ther, but I've wound my training down over the years and am happy that my training routine suits me and that's what's important.

Cheers

Steve

[Fragment]

i cut out all carbs. drink 6-8 liters of water a day. no meat, only fish-preferably raw, tofu-not fried, as much greens as possible. substitue some protein powder for food a little. cardio everyday. you'll hit <4% in no time. took me about 4-5 1/2 weeks to go from 8.5% to <4% bodyfat.


Diet is 50% of the whole thing. Been living on water, fish mostly salmon and protein drinks for the last 3 weeks and its going good.

Just a question DD. How long can i keep my 5 - 4 BF% before it starts to get unhealthy? (Have no intentions in living that way, just an experiment)

[K9-]

Until you collapse! lol

[Fragment]

Until you collapse! lol

Hell no. i wanna join the legion before that.

[DevilD]

Diet is 50% of the whole thing. Been living on water, fish mostly salmon and protein drinks for the last 3 weeks and its going good.

Just a question DD. How long can i keep my 5 - 4 BF% before it starts to get unhealthy? (Have no intentions in living that way, just an experiment)

really it's just a contest thing. you can peak out for a week or so, but you'll be teatering in the state of muscular catabolism which is no homeostasis. unless you're juicing. unless you genetically are built like that your body will not stay there without some fuss. takes too much energy. if you're into chemistery or physics you'll see the same rules of the universe apply, stating that all things will find there way to there lowest state of energy.

your body is most inefficient when the metabolism is the fastest, and considered efficient when it is at a slow to moderate pace. this is in accordance with nature, and the need to survive.

4-5% body fat isn't that healthy though unless you can settle into it comfortably with negligible side effects. see your doctor as well.

[K9-]

Hell no. i wanna join the legion before that.

that's the spirit:) ;)

[DevilD]

http://exercise.about.com/cs/weightloss/a/bodyfat.htm

If someone don't know, look on this site how to measure body fat!

i've been hydro'ed before (i think i called it getting "dunked" in another post), but not the scanner method. it's kinda useless to know, i just like to geek out on the technology. gives me something to put my mental energy into. i'd like to try the scanner method just to do it. idle hands are the devil's playground, right?;)