My goal is to join the US Air Force. Right now,I have 30 pounds to lose. Ive been working out using heavy lifting, sprints, metabolic conditioning (sleds, sandbags, undergroundstrengthcoach.com stufff), and swimming since I know those will be the best way to help me lose weight much better than running endless miles, plus it will make me look better nekid.
However, at least a few months before I go, Id like to switch to a program with more endurance based workouts similar to what Ill be required to do in basic. This will have the added benefit of being able to do my workout anywhere since I wont need a gym and this is good because me and my friend joining with me already have plans to do a lot of stuff and go a lot of places before we go to basic and wont be able to.
Also, even if I keep my current program until I ship out, I wont be doing anything like my current program.
Heres my question. I have a fear that once I switch to long runs and huge sets of pushups, pullups, and situps a lot of muscle that wont be needed anymore will disapeer. Not to bad in and of itself, but my fear continues into believing that muscle will become fat. Is any part of that fear accurate?
Or will I lose the muscle but since Ill still be keeping active it will just burn off as energy? I dont look like a gorilla or anything, nor would I want to be that big, but I dont want to end up looking like a flabby little marathon runner either…[/quote]
Air Force BMT is now 8.5 weeks long. During the 7th week you will take your PT test. The requirements for passing are:
*1.5 Miles in 11:57 or less.
*45 Push-Ups in 1 minute.
*50 Sit-Ups in 1 minute.
None of these are especially difficult to accomplish. When you’re in BMT you will lose muscle and fat. Meals are quick and sparse (3 a day with anywhere from 2-5 minutes to eat). You’ll pick up the right eating techniques to maximize the amount of food you can get down in that period of time. I suggest training your body to meet those standards.
Also, depending on your flight and how often you get punished, you’ll be doing a lot of push-ups, flutter kicks, squat-thrusts, planks, etc. If you want an ideal training program I suggest you work running and body weight exercises.
If you can make enough progress before you get there and use the BMT PT program to top off your training you may be able to get Warkhawk standards for PT. They are as follows:
*1.5 Miles in 8:55 or less.
*65 Push-Ups in 1 minute.
*70 Situ-Ups in 1 minute.
Just remember, training for BMT is going to involve being ready to do large amounts of the body weight exercises I listed above and being able to run relatively well. Also if I remember correctly, on running days during basic it was usually broken up into 3 events that span about 40+ minutes.
The first event is a “Last Runner Up” which last about 10-12 minutes. Followed by a 1-2 minute fast walk. Then you have a 10-12 minute self pace run (don’t half ass it) followed by another 1-2 minute walk. Last you run 30 second sprints multiple times followed by a short walk after each sprint.
Once you get out of basic, the standards and PT sessions are no where near as demanding. If you want to get off the cardio and start weight training for real, then go for it.
You’re going to lose weight. Everyone does. Especially if you’re already large going in. The MTIs will make sure of it. Don’t worry about muscle loss. You’ll maintain what you need. This is just a short hiccup in your training. So don’t sweat the small things. Get ready and get to it!
It’s been about 2 years since I went through basic. I missed the 8.5 week crap they started, but you’ll do fine. The system is really setup for you to succeed. Good luck and maybe I’ll see you around in the future.