Getting in shape for Army bct and ranger indoc?

I plan on going to meps within the week for a 13f (fire support specialist) contract. With the option to go to airborne, and ranger training. It's hard to get the ranger indoc. option in your contract now a days so Iam jumping on it. I want to make sure Iam in the best possible shape to make basic a little easier and give myself a better probability of becoming a ranger. Iam 21, 5'11 and 195lbs. my ideal weight is 170-180 around there. Iam not in the best shape now. I found two program online 100 push-ups and 200 sit-ups have good reviews and just what I need for military life. I need some type of running workout I hate running at basic gonna have to run 2 miles at indoc 5 miles.

So basically I have a little over 4 months to get in the best shape possible.

1. How can someone who HATES running become able to run 5 miles in 40 minutes.
2. A good diet to lose about 20 pounds of fat in 4-1/2 months.
3. Good workout for overall strength and endurance.
I belong to a gym, I already cut all the crap out of my diet.

â€¢Please only answer if you know what you are talking about.

FACTS I ALREADY KNOW
â€¢13f can become rangers and go to Ranger Indoctrine Program now called Ranger Assessment and Selection Program.
â€¢You go to ranger assessment to become a ranger, not ranger school so let not start that argument.

Bob

I've been getting ready to go to MEPS myself, and I've made fantastic improvements physically. I've lost over 40 lbs since the first day I talked to my recruiter. With the running, you just have to run. Don't sprint, just go at a nice, easy pace for as long as you possibly can. Don't stop when it starts to hurt. You gotta push. As for the diet, I eat a small cup of blueberries for breakfast. An hour after breakfast, I go running. After running, I take a shower and eat a small cup of UNSALTED almonds. You'll feel like you can take on the world after the shower and the almonds. Stay away from peanuts, as they're full of fats and oils. The protein in the almonds is gonna make you feel like King Kong. I then pound out 20 push ups. After the push ups, I do 30 sit ups. Make sure they're full sit ups, not crunches. That's one set. Do 3 sets as fast as you can. You can put in burpees too, and they'll really get you going. Here's a work out that'll kick your ***:
THE SHAKE N' BAKE courtesy of SSG Gordon
30 push ups, 40 sit ups, 20 burpees
run down the block and sprint back
20 push ups, 30 sit ups, 15 burpees
run down the block and sprint back
10 push ups, 20 sit ups, 10 burpees
run down the block and sprint back
Finish that as fast as you can, and see how you feel. One of the guys I'm at the local station with threw up after the Shake n' Bake. If you feel like you're gonna die, puke or pass out, take a breather. Walk around, hands over your head, breathing in through the nose and out through the mouth in big, full breaths. Get some water. SIP IT DON'T GULP IT. Gulping the water is only gonna make you puke. I have trouble finishing the Shake n' Bake in under 7 minutes. Oh, and when you're doing the running parts, make sure it's a good distance of like 300 feet or so. Hope this helps.

jeeper_peeper321

Well since you gavve us, no idea where your at now, its gonna be hard to give you any program, since we have no idea how far you can run, how many push ups or pull ups you can do already.

But you need to start running 5 miles 5 times a week.

So the easist way is this:

1. Run as many of those 5 miles as you can, then walk 1/4 mile, then start running again, then walk 1/4 mile

Repeat until you have covered 5 miles. Every day, they and run further and further between having to walk.

Then once you can run the entire 5 miles, then start working on speed.

2. For push ups, sit ups and pull ups, the best way to get good at them, is to do them.

So start out 3 sets of each everyday.

For starters, do as many as you can in each set. try and work your way up to 3 sets of 50 push ups, 3 sets of 50 sit ups and 3 sets of 10 pull ups.( pull ups might lag behins, if so, don't worry about it. )

once you can do 3 sets of 50, increase that to 5 sets of 50

Make sure you give 3 mins of rest between sets.

3. Weight lifting : Lat pull downs will help pull ups, bench press and tricep pull downs will help push ups. Squats will help ruck marching

So do 3 sets, 3 times per week

You are looking for strength gains here, so heavy weight that you can only do around 6 to 8 reps.

You can do two sets of the other body groups 10 to 12 reps per set.

4. DIET:

No soda
no food that comes in plastic or box's ( no chips, candy, cookies, tv dinners, fast food )

If your mom cooks, then start eating at the table again, eat lots of veggies and salads.

5. Cautions : depending on what kind of shape your in and how much running you have been doing.

If you have not been running, then the third week, do NOT run at all, that off week, will give your shins time to heal any stress fractures that may be developing.

If at any time, your shins start hurting, then STOP running for 5 days

Remember, there is a difference between pain and injury.

Just because your muscles are sore, doesn't mean your injured, you can work through the pain.

Your body will adapt to the increased physical demands your placing on it, so expect to be sore for about two weeks.

1) You just have to start running. If you need to increase a run time, running fartleks (a run where you mix jogging and sprinting) is a great way, but for sheer endurance, you've just got to run.

2) I'd suggest doing some research on Weight Watchers. You may or may not actually wish to get involved with going to meetings and whatnot, but if you follow their program you will lose weight in a smooth and healthy way.

Paul

Just start running.

Don't worry too much about the weight, I lost about 30lbs in basic.

Add some ankle and wrist weights to your running.

Work on push ups and sit ups and pull ups.

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