For the last 2-3 years I've been exercising regularly and eating healthy. Starting slow, I've gradually worked my way up to my current level without using any supplements or dieting medicines of any kind. Not even protein shakes, just drinking copious amounts of water every day (around 8-10, 16 oz bottles). I don't know how this would translate to performing in a tactical class or in full kit (I have to use a university gym, so that's not happening anytime soon). Nevertheless, I can see impressive results in my running alone.
1-mile record: 8:32
2-mile record: 18:27
This is coming from a person was almost 300 lbs, with a resting heart rate over 90 bpm and couldn't walk 1/4 of a mile without terrible pain in his feet (due to childhood arthritis). I intend to break all of these figures gradually.
In the meantime, I've been lifting weights to increase my strength. I can almost do a full pull up (underhanded). Pushups are still a royal pain because of the stress it puts on my wrists. I can do about 5 regular ones and 10 reps while on my knees. Bench presses are coming along slowly, since I don't have a spotter I am deliberately holding back to avoid injury. Current weight is about 110 lbs. Arm and peck exercises are producing increased strength, tone following at a slow rate. (I have a very annoying tick in my right elbow that makes it difficult to concentrate on each rep. I've had it examined and the cause is still unknown, but it doesn't cause any pain.)
I run 2 miles every time I'm at the gym, hoping to get up to 3 by summer (due to my school schedule, I'm only at the gym 3x a week, compared to 4x last semester). The body fat's been coming off various areas like my waist and my neck. But for some reason, the ol gut is being stubborn. I've gone from a size 42 to 38 pants (soon to lose another size), but the belly's still there. I understand that body weight is going to fluctuate depending on my fat/muscle ratio (I don't have a current figure on my BMI, since the university gym charges $25 for a long-winded fitness test using outdated equipment.) My current weight is 235. I had surgery over the holidays which put me out of commission for two weeks. My target weight is 200 or as close to that as I can get.
Most of my weight lifting has revolved around increasing upper body strength, but I'd like to tone up my core. This seems to be the one spot where my body stores most of its fat, probably a genetic trait I inherited. While I know my performance is getting better with time, I want to flatten this out. A belly is stigmatized in our society as the single easiest recognized sign of bodily neglect, so I want it gone. I guess it's psychological more than anything.
On the flip side, my cholesterol level is 94. The doctor says most people would kill for that.
So my question is, what have you guys found to be the most effective way to shape the core?
