Getting in shape for Air Force PFTs...

**3moose1** · Posted On: 11/29/2008 12:17pm

Originally Posted by AlphaFoxtrot51

Each day work on a specific muscle group. Don't do the dumb thing and say, "I'm going to run 10 miles, then work on my push-ups, and then work on.....and then work on...." You're going to kill yourself and not get anything worthwhile done.

Also, make sure you have the right diet. You don't want to bulk up.

See, this is my problem, i always start out saying, YAH, IMMA CHARGE MAH WORKOUTZ, but get bored/sore then stop working out.

I'm going to try to start the stronglifts 5x5 program...I'd like to bulk up a little bit, maybe get to 170ish with muscle.

Should i just rely on their pushups thing, or should i continue my pyramid exercise?

How do you guys reccommend working out my abs quickly? I don't really feel like sitting down and doing 200 sit-ups to feel the burn, but would like some definition....lol

**Emevas** · Posted On: 11/29/2008 12:40pm

Take it from me, increased muscle mass is the opposite direction you want to go with the AFPFT. The waist measurement and the run (which make up 80% of the points) mean you want to be skinny.

You get no points for maximal strength or muscle mass.

**AlphaFoxtrot51** · Posted On: 11/29/2008 12:44pm

Originally Posted by 3moose1

How do you guys reccommend working out my abs quickly? I don't really feel like sitting down and doing 200 sit-ups to feel the burn, but would like some definition....lol

You're going to have to do sit ups, and there's no speedy way to work out your abs. If there is, then it's not going to help you in the long run. Sit-ups, inclined sit-ups, boxing sit-ups, crunches and variation crunches. If you want to add another aspect to your sit-ups, have a friend hit you in the stomach on your way down, (not so hard that he knocks the wind out of you). You can also grab weights and hold them to your chest.

Also, be aware that when you bulk up you will lose flexibility and speed. When's the last time you've seen big guys have a fast jab? While you don't want to become Twiggie Ramirez, you also don't want to get to the Air Force looking like Brock Lesnar.

**elipson** · Posted On: 11/29/2008 1:30pm

Don't wait to start running. Go to a gym and use a treadmill, even if its just once or twice a week until it gets warmer outside. Seriously, there is no reason to wait and you will be better off when it comes time to start really training.

Sit-ups. If you are doing more than 30 sit ups in a rep, you're doing them wrong. You should be burning out at 30, rest, and then do another set. If you are doing them fast-like then you are not working your abs that much. Do them slow, and hold them at the top for a second or two. I use a medicine ball, throwing it straight up in the air at the top of my sit up and then catching it before going back down. It forces me to hold the position at the top to work the muscles, and it adds some resistance for the motion. You could even use a tennis ball, just to force you to hold the position.

Sit in front of the TV before bed and do 4-5 sets of 30 reps each. Not so boring and works them good. I used to do that in the mornings and before bed.

**BENXPX** · Posted On: 11/29/2008 1:39pm

If you want to bulk that's fine. Just make sure you don't let your waist get over 32 inches and you stay within your BMI. I lose quite a few points on my test because I have a 33 inch waist and I'm way over on my BMI.

**BudoMonkey** · Posted On: 11/29/2008 1:41pm

32 inch waist for any height?

**Emevas** · Posted On: 11/29/2008 1:47pm

Originally Posted by BudoMonkey

32 inch waist for any height?

Pretty gay huh?

**AlphaFoxtrot51** · Posted On: 11/29/2008 1:49pm

That was like when the army told me that I was over weight for my height because I was at 175lbs and I was 5'8". I've always wondered...does anybody ever make weight in the military?

**3moose1** · Posted On: 11/29/2008 1:53pm

My waist is like, a 28-30 ish right now, lol. I'm a pretty skinny guy.

I appreciate all the help in this thread, guys.

**mrm1775** · Posted On: 11/29/2008 5:30pm

Originally Posted by AlphaFoxtrot51

That was like when the army told me that I was over weight for my height because I was at 175lbs and I was 5'8". I've always wondered...does anybody ever make weight in the military?

The max for that height in the Corps is 181, and I should know. Before I got out I heard that the SgtMaj of the Marine Corps and the Commandant were talking about changing the regs to be more realistic, but never heard if anything came of it. There are a lot of Marines who score in the 270s and 280s on the PFT and still struggle to make weight.