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Navy Seals or Ranger workout?

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  • #16
    This is the first workout that I have ever done without seriously lifting weights and I have not loss any muscle. Doing the pull-ups and 150-175 push-ups every other day does a good job of keeping you pretty strong. I do add in dips, curls and a shoulder rutine to this, but no real need to do back or chest. I do not do much with legs mainly because of time, but the runningt keeps them lean and half-way strong.
    "No ma'am I'm not racist; I can assure you that I hate everyone equally"

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    • #17
      I just don't want to wither away.. i'm only 5'8" but i am 185lbs. Stamina and running are most important for the academy I imagine so I will just drop most of my weight routine and do this program. I might get to the gym on the weekends at least to do some weights just to maintain.

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      • #18
        If you eat correctly you should burn a lot of fat and maintain your muscle. Since it involves a lot of running. Maybe you can increase your food intake a little to fuel the running. If you eat enough you shouldn't loose muscle. Football players do a lot a cardio, running and so forth. They still maintain their size because they eat good while still increasing their endurance.
        Your life is an open book, what message are you giving the readers.

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        • #19
          Originally posted by IronKing
          If you eat correctly you should burn a lot of fat and maintain your muscle. If you eat enough you shouldn't loose muscle
          You can't increase (or even maintain) muscle mass simply by eating. Muscle is built through physical activity. Food is just the primary fuel that gives you the energy to work out.

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          • #20
            My agency has a full time fitness person who investigates all the different fitness programs. He has been working out for 12 years and is in incredible shape. He is a fast runner and very strong. Crossfit is the system to use.

            A brazilian jiu jitsu instructor flew in from brazil to learn the system.

            Crossfit prepares you for an intense two minute fight.

            The site has free workouts.

            http://crossfit.com/

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            • #21
              Originally posted by krj
              You can't increase (or even maintain) muscle mass simply by eating. Muscle is built through physical activity. Food is just the primary fuel that gives you the energy to work out.

              Thank you for the enlightenment. Please read all of the posts before you respond to one. It's a conversation going on. I was responding to EMcNeice. I was talking about maintaining muscle while doing the Navy Seal workout(a STRENGTH and endurance program). This workout consist of a lot of running. When you run a lot you can loose muscle mass if you don't consume enough calories to fuel the running and strength training. To maintain or increase muscle you must consume enough for your weight or more calories to increase than what you burn up daily.Running burns a lot of calories. EMcNeice was used to lifting weights only. The program will have you running almost everyday as it increases it starts out with 2 days, I did the first four weeks of the program already. My point was that you can contain your muscle while doing this program by simply eating more to fuel the running. Have you notice someone that just runs a lot only. They are usually scronny, without eating enough and strength training. EMcNeice will be strength training but it will be bodyweight exercises only. You do need food to maintain or increase muscle,you train without eating for 2 months then post your pic on the forum to prove my point. Let us see your results. I never said just eating alone you can be strong without strength training.
              Your life is an open book, what message are you giving the readers.

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              • #22
                Does anyone also incorportate a day or two of weight training with this program?

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                • #23
                  Ironking, a few thoughts on what you have written:

                  IRONKING:
                  Have you notice someone that just runs a lot only. They are usually scronny, without eating enough and strength training.


                  Most runners eat plenty - if they run any distance at all they need carbohydrates (primarily) to provide them with the glycogen (energy) stores necessary to fuel those runs.

                  Very serious long-distance runners tend to have a smaller build and a more angular musculature than do runners of other distances (or those who use running as only one part of a more cross-training type of workout).

                  But long-distance runners look the way they do for many reasons that are completely unrelated to their diet (which is usually ample) or their strength training regimen (which is usually a program designed specifically to increase their running efficiency) . These reasons include primarily their weekly mileage (up to 100 miles a week or more) and genetics.

                  IRONKING:
                  This workout consists of a lot of running. When you run a lot you lose muscle mass if you don't consume enough calories to fuel the running and strength training. To maintain or increase muscle you must consume enough for your weight or more calories to increase than what you burn daily.


                  No matter how physically active you are (or what kinds of activities you do), if you consume more calories on a daily basis than you burn you will gain weight - but that weight gain will be in the form of body FAT.

                  I am not familiar with the specifics of the SEAL program (although I think that I've picked up the basic concepts behind it after reading these posts).

                  Assuming that you are eating a balanced diet that includes all major components (large proportion of complex carbohydrates, moderate amount of lean protein, small amount of fat, ample amounts of water) - and unless you are running very often and very long distances in this program - there doesn't need to be major changes to your current diet.

                  You increase your running efficiency and maintain your current musculature by:

                  a) running regularly
                  b) lifting weights (or other strength training activities) regularly
                  c) eating a well-blanced diet (as listed above)
                  d) getting enough rest in between workouts

                  IRONKING:
                  My point was that you can contain your muscle while doing this program by simply eating more to fuel the running.


                  I wasn't trying to bust your balls Ironking - so thanking me for my enlightenment wasn't necessary. I was throwing stuff out like you and everyone else was throwing stuff out. Hopefully some of it is useful to someone. And that - my friend - is MY point.
                  Last edited by krj; 03-24-2005, 04:57 PM.

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                  • #24
                    Originally posted by EMcNeice
                    Does anyone also incorportate a day or two of weight training with this program?

                    I personally wouldn't do that. You will be training 3-4 days already in the program alone. You won't get enough rest to grow stronger. You need rest the days. Don't underestimate the program either. If you do everything like they've written you may not feel like weight training in the same week anyway. What you can do and I did this myself. Alternate the weeks, Do one week Navy Seal style and another week lift weights. You can get the best of both worlds. Rotate them. Doesn't hurt to try it. In fact when I would reach a plateau in my weight poundage. I would take a week off and just do bodyweight exercises. That way I was still training but I was also gettting more rest to grow stronger. One thing in training is that you have to experiment for yourself. What works for me, may not work for you. Experiment with the program and see what works. It's a good program to get you ready for the academy. Some academies depend on bodyweight exercises alone anyway. So you may as well get use to them now. Most officers I know said they didn't touch weights in their academy. It was strictly bodyweight training. Some academies do weight training and some don't.
                    Your life is an open book, what message are you giving the readers.

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                    • #25
                      krj, Dont be offended at my comments'

                      But my comments have been tested and prove by my own methods. I'm not going to argue over whose right and whose wrong. That's why I simply told EMcNeice to experiment and see what works for him. There are a lot of theories out there on training. My comments I have tested and proven for me. For example: I had to eat more to gain weight. It's not all fat either. Yes you will gain fat. But if your diet is right the muscle will outweigh the fat anyway. But all the weight will not be fat if your lifting hard. I have the body to prove it....lol.
                      I understand you were just sharing your views...No offense taken...and I apologize if I offended you. Yes the IronKing is big enough to apologize.
                      Put a smile on your face!
                      Your life is an open book, what message are you giving the readers.

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                      • #26
                        Well **** - can't stay offended at someone who puts two smiley faces in one apologetic post now, can I?

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                        • #27
                          Originally posted by krj
                          Well **** - can't stay offended at someone who puts two smiley faces in one apologetic post now, can I?
                          Glad to hear that, Us folk gotta stick together....lol
                          Your life is an open book, what message are you giving the readers.

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