/fit/ - Fitness, Health, Exercise, Dieting, etc

>>135359

Get a copy of US Army FM 7-22. Execute the basic training fitness program from that book, it'll have you working out 5x/week alternating calisthenics and running ABABA BABAB style.

The running will be partly intervals and partly based on a test time, and the calisthenics will be mostly zero-equipment or using a pullup bar.

If you want to still lift during this time period, do very basic powerlifts or olympic lifts only and do them AFTER the calisthenics.

Also, when you get to basic, DO NOT SHOW OUT. Just finish your workouts in the middle of the pack until later in basic, don't attract attention to yourself early.

If you're completely sedentary the best thing to do is to check for any posture problems with a professional. Anterior pelvic tilt, flat feet, that sort of thing.

Rest is endurance and cardio.

>>135380

Don't mean to post spam, but I still haven't read that whole thing, lol

Fuck this shit OP, be loud and proud, just not obnoxious or a try hard. This is your chance to push it! Run A group at LEAST once, fucker. If you don't, you're a pussy who clearly wants to let down his battle buddy by being dead weight down range.

EAT GOOD FOOD

WORK SMARTER

KNOW WHAT IS BEST FOR YOUR BODY

I'm lost from there.

>>135380

Seriously just do this.

You want to get in shape for the army and a bunch of fucktards come in with amateur shit, but the one guy that says

>hey, there's a BOOK written BY the Army that tells you what they're gonna have you do in Basic, maybe you should DO THAT

and the only responses are ignoring him and one asshole with a non sequitur?

Tactical barbell by k black. Get it. I know no other program that will cover all your bases.

Cardio and calisthenics.

The army publishes a workout guide/program, use that.

>>136470

>Well, aren't you high and mighty?

Actually, yes, compared to all these other douche nozzles that want to invent their own crap or go with something faddish, when the Army has already researched how to prepare for their own training and evaluation, and gave you a fucking book on it.

>>136508

Exactly. That's what I've been telling these assholes for weeks.

>>136470

>How do I know if I'm activating my pectorals?

If you're doing a movement that requires the pecs to flex in order to execute, then your pecs are "activating." I swear, all these morons with their memes about "activation" are so full of shit. You can't bench press or do a pushup or even do an overhead press or chinups without your pecs being "activated." Any movement that involves transverse flexion or transverse adduction of the shoulders will primarily use the pectoralis major in other words, it will ACTIVATE (fucking moron), and movements involving internal rotation, adduction, or extension of the shoulder will also use the pectoralis major to assist.

>what benefits come with large pecs

Larger muscles are usually stronger, so every movement described above can be executed with more strength.

>>136526

Knowing the military, that book is probably nothing like basic training.

>>135615

in ait you do at least 20 miles a week