18 days to get in decent shape

[Rufus12]

I'm not really sure where to begin, but I need to get into decent shape, and I only have 18 days to do it. All I have access to is a treadmill, and an elliptical machine. Another factor is diet, and I really have no idea what to do in that area as well.
I really have no idea where to start, so that's where you come in. If there's any info you need that'll help I'd be glad to give it. Thanks.

 

[TripleAAA]

It really depends in part on your current fitness level/overall health. If you're extremely obese you may be able to lose 20-30 lbs in 18 days with extreme dedication.

Regardless it's not much time. Generally you don't see much difference for at least 3-4 weeks not to mention that you are going to have to build up your fitness level which doesn't happen that quickly.

The best advice I could give is to really pace yourself. If you go all out the first couple days you are going to get burnt out really quick. Establish a progressive workout plan, and dramatically change your diet.

What's your idea of "decent shape"?

 

[Rufus12]

Basically in enough shape to be able to run a few miles without stopping at a good pace. I'm not obese or anything, but I just feel completely out of shape.

 

[KoolDrew]

and I only have 18 days to do it.

Why such a short time span? Also, where do you stand now?

 

[SociallyChallenged]

Originally posted by: KoolDrew

and I only have 18 days to do it.

Why such a short time span? Also, where do you stand now?

Yeah, hook it up with some stats. Age, height, weight, etc. And you're probably going to need more than a treadmill and elliptical. Weights are in order.

 

[crt1530]

You're funny. I bet you decided to make this thread instead of starting tonight.

 

[TecHNooB]

The most you could hope for in 18 days is to get slightly leaner. Forget about getting big

 

[zebano]

18 days really isn't enough for serious improvements but...

If you just want to be able to run two miles, and you're not overweight, just start jogging tonight. Just make sure you have a progressive plan with a few easy/off days. 2 miles isn't far as long as your just looking to be able to do it, not run a competitive race.

i.e. Go out and jog for as long as you can tonight then walk and jog again when you recover. Shoot for a 30 - 40 minute workout. If you make it 6 blocks before walking, shoot for 7 tomorrow. Feel free to walk for awhile then start running again when you catch your breath. Within 18 days, resting every third day, you could get to the point where you're jogging the full 30 minutes (which is far more than 2 miles).

You really need to give more specifics, but I'm 5'10" 190 lbs (mostly fat, not muscle) and 2 miles is easy for me.

 

[StageLeft]

18 is enough for an improvement on cardio fitness but not much else visibly or in a squat rack.

 

[TallBill]

You can make decent progress with your running in 18 days. Now get out there and run!

 

[soccerballtux]

Plane old running is overrated. Aerobic activity yields almost zero grown in anaerobic capacity. I'd run suicides if I were you; I did this and improved very quickly (within about 5 days was up to 4).

 

[larciel]

Already 3 days passed by, have you done workouts extensively last 3 days? If not, I suggest you do it now!

18 days is plenty of time. It just depends on what you do

 

[Red Dawn]

Man 18 days, that's kind of setting yourself up for failure and dissapointment. If you don't achieve close to your goal don't give up, just keep working at it. I took longer than 18 days to get out of shape so it only makes sense that it will take longer to get back in shape.

 

[Rufus12]

Originally posted by: larciel
Already 3 days passed by, have you done workouts extensively last 3 days? If not, I suggest you do it now!

18 days is plenty of time. It just depends on what you do

Yea I've just been running for 30min on an elliptical machine. I hope it makes a difference.

 

[purbeast0]

i hope you aren't one of these douchebags who is crowding the gyms for 3 weeks before spring break thinking they can get an 8pack to go on spring break vacation.

 

[Rufus12]

Originally posted by: purbeast0
i hope you aren't one of these douchebags who is crowding the gyms for 3 weeks before spring break thinking they can get an 8pack to go on spring break vacation.

I'm actually doing this to get in proper shape for the start of Track & Field.

 

[HardcoreRomantic]

swim the english channel, you'll lose 14 lbs

 

[SociallyChallenged]

Originally posted by: Rufus12

Originally posted by: purbeast0
i hope you aren't one of these douchebags who is crowding the gyms for 3 weeks before spring break thinking they can get an 8pack to go on spring break vacation.

I'm actually doing this to get in proper shape for the start of Track & Field.

Uh... Lol, you coulda told me that and I coulda helped you out way more. What are your events and your age, height, weight, etc? I can help you out way more than I could've before. I was a sprinter for all of high school (team captain for most of it) and know the tricks of the trade for most events.

 

[imported_Irse]

Then forget the elliptical trainer and get on the track and run sprints. Run the length at 75-80% of full speed then jog the width and keep doing it until you do 12 complete laps. Then work your way up.

 

[SociallyChallenged]

Originally posted by: Irse
Then forget the elliptical trainer and get on the track and run sprints. Run the length at 75-80% of full speed then jog the width and keep doing it until you do 12 complete laps. Then work your way up.

Depends on if he's a field athlete, a distance runner, or a sprinter. He hasn't told us what he is yet Chill out. However, I do agree you should at least be running, no matter what your event - not doing the elliptical.

 

[Rufus12]

I'm a sprinter, but the problem is all the roads, sidewalks, and tracks are covered in a ice/snow. I really wish I could get outside and do some of what Irse is talking about, but I can't.

 

[SociallyChallenged]

Originally posted by: Rufus12
I'm a sprinter, but the problem is all the roads, sidewalks, and tracks are covered in a ice/snow. I really wish I could get outside and do some of what Irse is talking about, but I can't.

Alright! Freakin' sweet. You can do tons of things to prep for it. Being a sprinter is awesome because the muscles gained through lifting transfer almost directly to your sport. Start doing something like Starting Strength 'cause it's exactly what'll be good for you. Squat and deadlifts along with some bench press. That's perfect. On top of that, if I were you, I would do some HIIT on the treadmill. Or maybe if you can't run fast enough to train a bit for that, I would do some plyometrics and form drills. Tell me what you're interested in and I'll let you know what you can do. Also, which events for sprints? Are you a 100/200 guy or a 200/400 guy or what? Tell me you're a 200/400 guy please, haha. I can help you out mad if you are.

 

[Rufus12]

Nah I'm definately more of a 100/200 guy. I can't hold out on 400m.

 

[SociallyChallenged]

Originally posted by: Rufus12
Nah I'm definately more of a 100/200 guy. I can't hold out on 400m.

Haha, fair enough. I used to be the same way, but if you have a good stride, think about it. Also, because you're pretty much a pure sprinter, those lifts are really gonna be vital. They'll help you build up those fast twitch muscles that are gonna help you with your power and such. Lift hard and you will be surprised by your starts and such. Also, if you have room, do some form drills (a-skips, c-skips, high knees, butt-kicks, striding) and stretch out every day. That'll help with active recovery and will help with things like leg lift and stride.

To get your cardio in shape, I would do some HIIT (high intensity interval training) on the treadmill. Because treadmills won't let you sprint really, you'll be doing a slower workout, but it will still be good for your cardio. You could do 1 min of a fast job and 2 mins of a walk or a slower jog. Like, for example, when I do it, I do around 8-10 rounds of 1 minute at 12 mph, 2 minutes at 6 mph. It'll be hard, but your cardio will catch up. Also, if you can, do some box jumps, some block starts, some jump rope, etc. Plyometrics will really help.

Btw, is this your first year of track? What are your previous times and such?

 

[imported_Irse]

Sorry. I live in Hawaii so I haven't encountered that problem here.:laugh:

HIIT is great but on the treadmill, try do it with some incline. The belt will be keeping you from having to kick off, so to work on that, have a few degrees of incline.