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COONSY's Photo COONSY Posts: 1,218
3/2/18 4:16 P

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Losing the weight is going to be about eating less than you burn, not about any fancy "diet." Lots of veggies can give you a lot of "volume" for not a lot of calories. Buy and use a food scale if you don't have one. Track all your food, every bite, nibble, and lick, sauce or topping.

1.5 miles in under 13 minutes is moving right along (my best between military and police academy was 11m, 45?sec). I'd suggest some HIIT type running/walk cycles in addition to the ideas you've already been given. Crunches and push ups, you just gotta do them. See how many you can do now, and each day or every other day, add one more to what you're doing.

The other thing with most of those tests is it's one thing right after the other, so you need to be able to do all of them right after the other. Before you'd go, I'd be sure you can do it both ways - with the run first, and with the run after unless you know the order they will do it in....

AJ
Daly City, CA

Four wheels move the body, Two wheels move the soul.

Try not, do or do not. There is no try.


Never argue with an idiot - they will drag you down to their level and beat you with experience.


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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,379
3/2/18 1:33 P

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I'd encourage you to check out our 5k training plans.

www.sparkpeople.com/resource/fitness_artic
les.asp?id=598


These can help you build endurance, and once you have a good base to work from, then you can work on your speed. Pace is also really important, so if you can't run for long, try slowing down.

Pilates and yoga will both help with overall flexibility, or you can just start a regular stretching routine. Adding situps to your regular workout routine will help you get better at those.

As far as food goes, start by tracking what you're currently eating, comparing that to your recommended calorie and nutrient ranges. Then you'll be able to see where you need to make changes.

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
CHEETARA79's Photo CHEETARA79 Posts: 4,081
3/2/18 1:32 P

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Couch to 5k could help you get to the running speed that you want. It is interval training which helps with speed, endurance and overall fitness.

You don't have to eat the whole thing.
DJWHAT Posts: 1
3/2/18 1:23 P

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I’m 5’10 and 164 lbs. I want to get in shape for a fitness test I have later on this year. I really need to work on my cardio. I can barely run for a full minute without getting tired. I need to be able to run 1.5 miles in under 12.59 secs. I need to work on my abdomen. I need to be able to do 40 sit ups in 1 minute. I also need to work on my flexibility. I need to be able reach 18.0 for sit and reach and I just need to work on getting stronger period. I eat so many emoticon unhealthy things so I’m working on that changing my diet but what can eat that’ll help. I’ve been recently doing 25 push-ups every morning. What type of exercising and what can type diet can I go on to the get fit?

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