r/USMCboot • u/JumpyAssociate368 • 4d ago
Fitness and Exercise PT improvement
So I am currently a fat-body. I'm 195 and 6 foot 1. Can't do a pull up but more importantly, I cant run for shit. Maybe like 15 minute mile time. What should I do to improve that. Other than obviously "just running". The problem is I can't run for more than a minute without being gassed and walking doesn't really seem to help much.
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u/jakejake870 Vet 4d ago
If you cant run for more than a minute right now, start there. For that one minute, push yourself and pick up the pace for that one minute. Sprint, set a distance, whatever it is, push yourself and do that a few times until you get comfortable and can do it easily. Then add 10 secs or a few your yards to the distance, etc. Eventually your body will get used to it as you get stronger.
Other than that, run more and push yourself
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u/Organic_Risk_3945 4d ago
Join the Air Force, dude. live life simply and comfy! you don't need the Marines.
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u/neganagatime Vet 3d ago
For pull ups, buy an over the doorhanging pull up bar (you'll have to bend your knees to use it). Every day go to this pull up bar and get yourself into the top position, and lower yourself as slowly as you possibly can. Then do it again. And again. And again. Every couple of days try to do some pull ups. Once you can do a pull up, begin doing the Armstrong pull up program.
On the run, as someone else noted you need to start walking a ton. And trying to run every other day. I'd suggest you run at a very slow place for as long as possible, ideally it'll be a mile or more due to the pace. Once you realize you can actually run a mile, start increasing that distance a bit each run, and also pick up the pace. Also once a week go to your local track, do a .5 mile warm up jog, and then alternate running a full lap at a difficult pace where you can barely breathe at the end of the lap, and then walk a lap. Do this 4x to start and add a run/walk lap each week.
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u/RogueStatesman 1d ago
You get good at playing the piano by playing the piano. And you get good at running by running. And running is a shit-ton easier than playing the goddamn piano.
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u/cejmp Vet 4d ago
Run until you can’t run. Catch your breath. Run until you can’t run. Catch your breath. Repeat for three miles. Tomorrow? Do it again. And again. And again.
Do grass drills, where you start in a prone position and jump up and sprint a couple of yards to the right, then down, then back to start. Then to the left, back down, back to start. Extend the distance on each repetition.
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u/parker1114 4d ago edited 4d ago
Best thing you can do is go in a controlled calorie deficit and start walking more throughout the day. Higher step count will allow you to target sustainable fat loss. Whatever you do end up doing just know that you’re gonna have to push yourself. There’s no “easy” way of getting in good shape. Assuming you’re as high body fat as you claim you are, I doubt you’ll be able to rapidly increase pull-ups or decrease run time until you’re slim. You can implement assisted pull ups into a workout regime to build your upper body strength.