Losing Weight & Training for Marine Corps Enlistment

Military Fitness Question:

Hi I'm 17 Yrs. Old Im 6' 0" 6' 1" An I Need To Cut 25--30lbs in 1 Year To Enlist In The Marine Corps. And I Try An Lose Weight But For Some Reason It Is Really Hard I'm Starting To Do Cardio 5-7 Days A Week An I Workout 5-7 Days A Week An I Try To Eat Healthy All The Time Yet I'm Still 225-230 Could You Help Me Out. Thank You Your Are Also The First Person With These Fitness Videos To Respond To Me As Well. 

Frugal Fitness Answer:

Glad to help out when I can, thank you for watching my videos and more importantly deciding to enlist to help serve your country! I always appreciate those that are stronger and tougher than myself and willing to make a sacrifice for the United States that have been so good to me. There are several things that I want you to make sure that you are doing to prepare physically as well as lose that required weight. 

First off, make sure that your diet is helping you and not hurting you by splitting up your daily eating into 6 small meals per day, about 350-400 calories per meal/snack on average. Opt for plenty of vegetables, oatmeal, brown rice, Kashi cereal, sweet potatoes, vegetables, skim milk, almonds, natural peanut butter, grilled chicken, salmon, tuna, whey protein powder, green tea, hummus, and water during the majority of your meals. Avoid soda, fatty dairy products, too much fruit, sweets, fast food, desserts, processed white breads and rice, pizza, burgers, subs, large plates of pasta (even if it's whole grain), and fruit juice. Don't eat anything 2-3 hours before you go to bed if possible.

As for military style workouts, you need to be doing cardio 5-6 days per week, 30-60 minutes per day. I would recommend doing half running, and the other half on a road bike, exercise bike, elliptical, row machine, stair-master, boxing, jump rope, etc so you get in plenty of variety without overdoing it on the joints as much. Make sure during your cardio you include some high intensity intervals every 5 minutes or so, which means you significantly increase your normal pace / incline / resistance for at least 30 seconds and then go back to your normal pace. Repeat that process for each of your cardio sessions for optimal fat loss and increased metabolism.

Resistance training can also be important for long term weight loss, especially fat loss. You obviously don't want to strive to put on significant muscle mass since that isn't very useful in the military, but you will want to put in a little bit of muscle mass if you haven't already for long term metabolic and fat loss benefits. Your resistance training program should be 3-4 days per week, each day being total body workouts (maybe a little lighter on the legs since you will be doing so much cardio). I'd recommend doing this workout each of the 3-4 days.

x = 1 set
Each Set is 20+ reps
3x Pushups Wide Stance
3x Narrow Pushups
3x Tricep Bench Dips
3x Pullups and Chinups (if you have a bar)
3x Situps
3x Crunches & Twisting Crunches
3x Hip Bridges
3x Quadripeds
3x Mountain Climbers
3x Bodyweight Squats
3x Wide Squats
3x Jumping Jacks
2x Bodyweight Lunges
2x Planks (hold for 20+ seconds)

Your overall workout should look something like this:

Monday:        45 Minute Run
Tuesday:       30 Minutes Elliptical + Resistance Training Workout
Wednesday:  Resistance Training Workout
Thursday:      60 Minute Run
Friday:           45 Minute Exercise Bike + Resistance Workout
Saturday:       45 Minutes Elliptical + 15 Minutes Stairmaster
Sunday:         Rest

As you can see, it is not an easy workout regimen but I guarantee it will help you get in shape for the military and you will start losing some serious weight. You don't have to do the workout exactly as written and you may need to work your way up to some of the times and exercises, but just work hard and do your best. I hope this help and I wish you the best of luck, thank you again for serving your country!

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