Can you help me help my brother?? Please??

[VooDoo Lady]

Hey guys - can you help me help my brother?

My brother needs to loose 15 pounds and prepare for a physical test in which he will be doing push ups, a sprint, and an obstacle course that he will be taking in about 3 weeks.

I advised him to do cardio FTITM on an empty stomach, and in the evening before going to bed. I told him to eat a low carb diet with as many veggies as he can stomach (he refuses to eat green veggies ) and high protein food such as chicken breasts (he won't eat tuna ).

I'm guessing that starting a weight training program now is NOT a smart idea considering the test is in 3 weeks.. He can't take any fat-burners because of high blood pressure.

Any other suggestions?? Please?? This test is EXTREMELY important to him...

Thanks guys



VDL

 

[Gladiola]

Nice that I'm kept in the loop!

Anyway, if he needs to be doing push-ups, the best thing to do is to practice by doing push-ups. He could also do other chest work to strengthen pecs & front delts (bench presses & db presses), incline & decline push-ups.

If the test is how MANY push-ups can he do in a minute - that's muscular endurance. He thus needs to improve muscular endurance - so he should do sets of 15-20 to failure, NOT failing in the 8-12 rep range. If that's the case he can train daily. If it's STRENGTH, he needs to recover at least 24 hours, ideally 48 hours b/t training sessions.

If the obstacle course is only a minute or 2 in duration, as well as sprinting - that's not really cardio, that's anaerobic work - so he should train anerobically (no sense in training for DURATION if he isn't going to be tested on DURATION).

Time of day that he trains is thus totally irrelevant. He should be doing HIIT - considering he's out of shape, that should be WALKING for 2 minutes, sprinting for 1 min & keep doing that as long as possible. Again, he should be working anaerobically during that 1 minutes (VERY hi intensity).

Is body composition or weight going to be tested? If not, losing fat really isn't his goal. Simply exercising WILL lead to fat loss for him, but diet isn't a big deal - so long as he's getting some complex carbs (in any form) to fuel the exercise.

 

[VooDoo Lady]

You know his number girl - give him a call