weight Loss for Military Service?
Thank you all for reading this question and taking the time to answer. My question is I am trying to lose about 40 lbs of fat and get into shape for military ( reserve) boot camp by May 2010. I am 5′7 and I weight about 217lbs( lost 10 lbs) in past three weeks. I have started to exercise daily and here is my program. Every gym sessions lasts about 2 hours.
Mon- Chest and triceps ( 4 sets and min 6-8 reps per exercise) + 1 Hour Cardio ( ski machine - heart rate about 150)
Tues- Back and biceps ( same as above) + 1 Hour cardio ( same as above)
Wed- Legs+ 1 Hour cardio( same as above)
Thurs- Shoulders( 4 sets min 6-8 reps per exercise) + 1 hour cardio ( ski machine)
Fri- Back ( 4 sets min 6-8 reps per exercise) + 1 Hour cardio( ski machine heart rate 150).
Sat - rest Cardio only 1 hour ( heart rate 150)
Sun- no exercise.
Sleep- 6- 8 hours but sometimes hard because working two jobs and hours are crazy, but trying my best.
Diet- High protein, low healthy carbs ( oatmeal, brown rice, whole wheat pasta, just before working out) + supplements ( vitamins), and only water to drink, maybe one coffee to get me up in the morning. Meals are about six meals a day ( ie)
Monday- breakfast - salmon burger(2) egg whites(2) bottle of water,coffee (black), small portion of walnuts
snack( 4 hours later) break bar known as Cliff bar+ water
Lunch: Grilled Lamb+ whole wheat pasta or my favorite bowl of Oatmeal with blueberries and skim milk+_water.
( carbs only before workout and never before sleep)
snack ( after gym) Break bar or protein shake+ water
Dinner: Grilled turkey or my favorite salmon steaks( only steamed, baked or grilled)
Now my questions are I know this can be improved on? I only did this because this a plan I use to use when I studied Judo, and it did help. But that was 20 years ago, and things have changed. Ultimate goal is a weight around 170 and BMI less than 20%, since military chart says I am overwieght. If anyone has any comments of any help with this program which could speed up my weight loss, that would be greatly appreciated. Please no special weight loss drinks that only screw with your metabolism, all natural all the way, PLEASE. Thank you all in advance, for your help.
again please Kenzie and all I do not want a super special diet berry that only I must buy. And you have cure to all my ailments I do not believe in that and think it is a waste of time.
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Tagged with: biceps • blueberries • bmi • boot camp • brown rice • egg whites • exercise 1 • fri • grilled lamb • heart rate • high protein • military reserve • milk water • oatmeal • protein shake • salmon steaks • ski machine • small portion • walnuts • whole wheat pasta
Filed under: Ski Fitness
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Your current program has nothing for core / abs. You need to exercise this if you want to avoid chronic conditions such as back problems.
Doing 6-8 reps per set for an exercise is for increasing strength, and not for weight loss. What you should be looking at is between 15 and 20 reps per set, with a weight that will make the 20th rep almost impossible to lift.
Also, since you’re training for weight loss, you don’t need to stagger your body parts over 5 days. Do Chest and back on day 1, shoulders and core on day 2, and legs and arms (biceps and triceps) on day 3.
Remember to do a short warm up and stretch routine before you start with the weights, and do your cardio after wards. Try and get a bit of variation into your cardio, as doing the same thing every day will cause you to lose effectiveness. Use the treadmill, stationary bike, etc as well.