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CHRISTIAN POWERLIFTERS OF AMERICA :: POWERLIFTING :: TRAINING FORUM :: Girth Issue
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AuthorTopic: Girth Issue (Read 43 times)
pitbull
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Girth Issue
« Thread Started on Aug 8, 2009, 4:33am »
As I do more running and other steady state exercise, I typically gain 10-15 lbs of fat. Also, as I do more abdominal exercises, I add more to the girth. Since I am attempting to get a perfect 300 on my APFT for the Army, how do I prevent these two items from happening?

Currently, I am weighing between 204 and 209. I need to be under 179 for the Army. The only way I know to lose weight is to increase my caloric intake but currently don't have the funds to eat enough for that.

Also, I want to do better on my test scores, so I have adjusted my training for that. Is there a way to decrease my girth while also improving my sit-up score and my 2-mile run time? I am open to suggestions.
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pitbull
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Re: Girth Issue
« Reply #1 on Aug 9, 2009, 2:52pm »
BTW, here is a sample workout to let you know where my training level is.

Saturday 08/08/2009 Steady-State Workout
Sit-Ups: 51 reps
Stationary Bike: 15 minutes, 4.52 miles
Weighted Crunches: 20 reps @ 150 lbs
Treadmill: 5 minutes, 8.6 MPH, 0.717 miles
Abdominal Superset: 10 exercises, 27 reps each
Treadmill: 15 minutes, 5.3 MPH, 1.325 miles
Side Bends: 50 reps @ 15 lbs dumbbells
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Doug Parrish
Elder of Christian Powerlifters of America
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Re: Girth Issue
« Reply #2 on Aug 10, 2009, 7:23am »
About the only thing that's worked for me is to do the cardio in longer durations. For example, if you do cardio for 45 minutes, you're burning more fat in minute 45 than in minute 20, 10 5, etc, so the benefit is gained further into the cardio.

God Bless.
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True Strength:

The weight of the sin of the world

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pitbull
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Re: Girth Issue
« Reply #3 on Aug 11, 2009, 8:22pm »
Here are the two parts of the problem.

First, I am already doing a lot more running and other steady state exercises. This is more than I am used to but I know it is necessary to improve the 2-mile score. But in doing so, it is making me gain weight - primarily fat. This happened when I ran track and cross country, primarily due to the caloric deficit it creates. So, it seems like I either improve the APFT score or pass the height/weight, but not both.

Second, I am doing a lot more sit-ups and other exercises to train my abdominal, obliques, and spinal erector muscle groups. I know what is needed to improve their muscular endurance and improve my sit-up score within the 2-minutes. Yet, at the same time, it is making my waist wider. Solid, but wider. I can make out my "five pack" - I don't have the genetic split in my lower abs and I have been at 3.3% bodyfat before, so I know. So, again it seems like I either improve my APFT score or I hinder my chances to pass the taping for bodyfat, but not both

Does that make sense? That is my dilemma. I need to somehow modify my training for my unique body type to meet all the physical fitness guidelines. It is a shame I don't have the funds to eat 6,000 calories daily. That would get rid of most of my bodyweight and I wouldn't have to worry about this so much. Jessica even finds it strange that my bodyweight can fluctuate as much as 20 pounds in one day depending upon the caloric intake. The more I eat, the less I weigh.

Thanks for listening to my rambling.
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jmchenry
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Re: Girth Issue
« Reply #4 on Sept 21, 2009, 8:55pm »
Check out www.christianfitnessassociation.com. Looks like a great ministry. I wonder if they can hook people up with trainers in their area.
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