Building Fitness Levels

Discussion in 'Health & Fitness' started by WarLog, Dec 31, 2008.

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  1. Hi there,

    I'm hoping to join the RN as either a Warfare or Logistics Officer. Main problem at the moment is fitness, I'm 6ft 1" and only weigh 60kg!

    In order to put on weight and get fitter my current plan is to:

    Do the 2.4 km treadmill run regularly, in under 12m 20s and keep improving my time.

    Press-ups (minimum of 23 in under 2 minutes I believe?)

    Sit-ups (minimum of 39 in under 2 minutes?)

    Find somewhere I can practice the bleep test (minimum level 9.10?)

    Any advice on this plan would be appreciated!

    Cheers guys

    ps. I'm hoping to do the AIB Summer '10, and enter BRNC Summer '11, so giving myself plenty of time.
  2. 6' 1'' and only 60kg is extremely light!
    If you want to put on weight you need to create a surplus of calories intake (that is to consume more calories than you burn) this is the only way you will put on weight. Or you could eat crap and get fat??

    The difficulty comes in frequently exercising and working out just how much you need to eat. I'm only familiar with eating a diet for 'bulking up' whilst doing weights so i don't think my scheme would work for you. I ate 5 small meals a day aiming at high complex carb' food, rice, pasta, potato etc and high proteins. Its expensive and you hard to eat so much all the time.

    Maybe someone else can advise for someone looking to put on weight? Weight gain shakes maybe as well as your normal diet? These can be bought in Boots or from sports shops but beware of the ones containing loads of sugary crap.
  3. You gan get the Beep Test from Itunes I think!

    I have recently starteted a Phys regime which I am now totally addicted too. Its called Crossfit.
    Check out the website and then go tothe afilliates part and see if there are any sessions near you! I do it in Guzz.
  4. Thanks for the advice. Yeah I had thought of weight gain shakes, but am I right in thinking there are some health risks attached?
  5. So in old money you are 9 and a half stone - that's light.

    I think you need advice and support from a qualified personal fitness trainer, who can design what is quite a specialised regime of activity and diet to meet your needs.

    You also need to understand that the RN is not looking for levels of strength and stamina that it would expect in an RM officer. You won't have to carry heavy loads long distances at speed (heavy in this context means about 60 kg, including Bergen, belt kit and weapon). While I know that the "green " emphasis at BRNC is increasing, this is more about putting people under mental challenges in field conditions than turning out guys/gals who could complete Lympstone at the drop of a hat.

    You sound like you have what the sports scientists call long levers - so find a sport that utilises these. Cycling, rowing and distance running all come to mind, and would make a great mixed training environment. Add in some swimming and you'd be fast enough, with good endurance.

    I suggest joining a club, perhaps a rowing club, to take advantage of a structured, supportive environment. You could then use this as a springboard for your personal development, by taking a hand in the running/development of the club, perhaps. AIB is also looking at you as a person, not a machine, so find something that will build you all-around.

    Frankly I'd not bother with proprietary food supplements. You need to be eating a good, balanced diet, with plenty of decent meat, veg, spuds and pasta, and lots of fruit.

    I'm not a qualified trainer, but despite being only 11.5 stone and 6' tall I passed TA SF selection at the first attempt. Not many of the guys who also passed were taller/bulkier than me.
  6. Cheers, that's some really good advice. I will try and get myself booked in for a personal training session when I get back to Uni. At the moment I only really play badminton which I suppose builds up stamina a little when playing for 1 solid hour, but as you say, cycling, rowing and running would definitely help.

    As for the diet, I eat fairly well, and in pretty big quantities already, so probably just need to start turning calories into muscle.
  7. Badminton would be good for suppleness etc. but it's consuming about a third of the calories used per hour in 8 mph running/16-18 mph cycling/20 seconds per length swimming, which are the kinds of pace I'd expect in someone of your age and ability.

    In short, it's not going to improve your stamina by much or help you build muscle.
  8. With regards to training I always find that a good mix of weight training and running is good. Throw into that some swimming and you are giving yourself a solid base for whatever is expected of you.
    The use of supplements is fine I use cyclone by maximuscle and at the age of 31 run the 1.5 mile in 8.41 as well as spend at least 4 days a week doing a combination of weights and circuit training.
    If I can help any more PM me.
  9. The most sensible advice given so far brin most people who want to get fit should incorporate a weight training programme with there cv programme
    yet so many people refuse to weight train thus miss out on a great many benefits.

    Qualified personnel trainer.
  10. If you want a personal trainer look up the register of exercise professionals and it will give you any qualified personnel trainers in your area.
  11. Thanks for all the advice guys!
  12. I use this site.

    It's really good for tracking how many calories you are eatting daily - as well as how many calories you burn doing exercise and just generally being alive. My problem is being overweight mind you ... perhaps we could swap some?
  13. Eat. Eat lots more than you do now. Keep a food diary if you think it will help. I bet if you were truly honest about how much you ate in a day it would be very little.
  14. You are certainly light, but this is not necessarily a disadvantage if you are healthy with it. A lot of people would give their eye tooth to be in your shoes.
    Is a higher level of fitness than you already have necessary in the RN? A lot of your time will be spent locked up on a ship, with little opportunity of any great physical exercise.
    Perhaps in training a slightly higher level of fitness may be required but once released into the fleet, then that may not be the case at all.
    It could have changed but it was the case in the past that the levels of fitness required were not more than an average person could achieve, albiet with a bit of work.
    Have a look at my avator. A lot of those blokes were built like racing snakes but still did a damn good job.
  15. Peanut butter works wonders
  16. I think I just have a very fast metabolism as I do in fact eat rather a lot, but don't seem to put on any significant weight. However, I suspect when I start regularly going the gym I will be eating even more, plus hopefully gaining weight due to muscle.

    To sussex2, it is interesting what you say, and I expect is still quite relevant today. I do not intend becoming a 'fitness freak' by any means, but I do want to become significantly fitter than I am now! Though I suspect I will always be fairly slim - 'tis just my natural body shape!
  17. Oldest excuse in the book! Describe what you eat in an average day.

    Lifting weights does not give you muscle. It provides the stimulus to build muscle.
    Muscle-building is an energy requiring process, energy from food. If your eating habits stayed the same but you lifted weights and added an 800cal expendature to your daily expendature (by using the gym), your metabolism would get dragged down to cope with it, you'd have no energy and you'd end up getting run-down and over-trained.

    At your height and weight, you are medically underweight and it is unlikely a RN doctor would let you commence training.

    Get an understanding of metabolism and how food and exercise affect it and you'll get good results.
  19. If you exercise, there is nothing wrong with a few dirty calories (IE junk food) and someone of your weight can certainly eat without worrying too much about getting fat!

    A salad is a nothing meal on its own!

    Overall doesn't sound much food for a man of > 6 foot!

    Anyway, you know what needs to be done if you want to add weight, its up to you!
  20. Get a few guinness' down your grid mate that will put a few pounds on.

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