Training

Question
Hi John, I'm Jeremy and I'm 18 years old. I've always been an athlete, but I haven't been doing much the past few years besides baseball. Not much running or much lifting.  So now I am leaving for the Army on August 1st. I know I will be ready for basic, but then I have ranger training towards the end of the year, and that is going to be tough so I want to be physically and mentally prepared. I just got a YMCA membership for christmas. I have been on the treadmill and doing some workouts. I do a lot of pushups. I have actually noticed that I gained weight, and my recruit wants me to lose weight. I'm at about 188 right now and I am 5'10".  I just want to know what I should be doing as far as running, lifting, eating, etc. I know nutrition is important, but I don't do the grocery shopping and I usually don't even have time for breakfast. I want to be in top shape. Thanks a lot.

Answer
Hi Jeremy
Running is a real staple for overall fitness especially headed to ranger training.I was a sgt. in the USMC 6th marines so i would recommend you get out doors and work your way up gradually so your doing a 45 minute easy run 4 days a week.As far as a weight routine i would focus on the waist up with abs,back extensions and all the rest such as curls,lats,bench presses,shoulder work etc.The running will take care of your legs.Just work your way into your weight gradually to avoid injury.There is no magic diet,but the breakfast is the number one meal that sets up the hole day.It is a must.The rest of the meals should be a balance of protein,carbs.vegies per meal.The only thing i would avoid except occasionally is red meat.You can snack on all kind of nuts like walnuts almonds.They are very good for you.Last no junk food and you know what that they are.Also lot of fruits.If you have any questions just get in touch Jeremy or call me here in albuquerque NM any time.

All the best


John