How do I get in shape for lifegaurding?
916874
Do some running,\nit will help you a ton!
454616
there is no quick and easy way....exercise and eat well. There are plenty of free websites that show exercises. try shape.com or self.com
468666
You have to be really strict with your eating and exercise habits. Tons of cardio...at least AT LEAST 45 minutes per day, plus a few days a week of about 20 minutes worth of light strength training (gaining lean muscle mass raises your metabolism and helps you lose weight in the long run). Use 3-5lb weights to start. Put some motivational tunes on your iPod and get out there and run, girl.\nLots of water...cut back on soda, and limit your calorie intake to about 1600 per day. If you cut out carbs, you will only put the weight back on when you are done with your diet. Balance your meals. You will feel hungry at first, but stick with it. I did this 2 years ago and have not put the weight back on. And I have remained active. It was hard at first, but YOU CAN DO IT!!!!
57562
Don't push yourself too hard, just start walking or even jogging everyday. Then go from there. Create a schedule to get some exercise at least 3 times a week, and follow it religiously.
499742
Depends on how tall you are. And no I would not push it, if you are feeling to have to catch your breath while running, don't. Start with walking and if you can walk well you can like walk two minutes and run one and built it up like that. Walking is a very good excescise so don't start running till you can walk long time. Good shoes are also important because you have to carry extra weight on your feet. Swimming is also very good excersise, because you don't have the weight to carry with you and is very good to build up your condition. Also biking is good excersise. Well remember don't push yourself, eventually you will get there and loose weight, don't expect any miracles. It could be even that you gain some weight at first since your muscles are tonung from the excercice. Good luck and take it slow, one step at a time. When i started running I was happy to be running one hole minute, now I run allready 8 years and I can run 1 hour 30 minutes without any problem. So everybody is different, take your time and keep on excersising. If you experience any chestpaines during or after excercise, stop and go see a doctor and he can help you build up a excercise plan.
963285
1) Don't use pills--first step is to depend on yourself. If you take pills you have to take them for the rest of your life. Take it from someone who has tried--they are a quick fix until you stop taking them.\n\n2) Don't diet, just eat in moderation. This is a lifetime change, not so quickly changed. Learn to enjoy what you eat to the point where you don't need to stuff yourself. Why eat a whole piece of cake when a bite will do just as well? Also, don't scold yourself if you cheat. Just get back on track again.\n\n3) Exercise EACH day. You have control over this! Even if you don't want to, just pop in a DVD and exercise for 30 minutes. I run in place of 30 minutes if I don't want to go to the gym. Also, start small--if you can't run, then walk and build up.\n\n4) Get a buddy to hold you accountable. Better yet, go to a class. Cycling, jazzercise, something. Find something that works for YOU. I LOVE water aerobics and had it had not been for a shoulder surgery I would have lost a lot of weight!\n\n5) Go out and buy a swimming suit in a relative size--if you're around 210 try a swimming suit in a size 14. That's about 1-2 sizes, right? Go slow. You want to start small and work up. \n\n6) About keeping track.\nDaily: write down what you eat--you'll be able to see how much you eat each day. Don't worry or cut calories--it's just a reality wake up call. \nWeekly: weigh yourself. Don't do it more than weekly though. The scale doesn't tell you everything you need to know.\nMonthly: Measure yourself: arms, bust, waist, hips, thigh, knee, and calf--it will take you about 3+ weeks to see a change, but when you do you'll be able to see your progress. Amazing how that works.\n\n7) Get help, if you need it to stay on track. Weight Watchers has a great monthly pass program where you can buy online and class access monthly ($15/month I think). Studies have proven that WW has the highest success rate. \n\n8) Reward yourself, but not with food--you know those shoes you love? When you hit 170, you get to go out and buy them! Set goals that you can achieve, and enjoy doing it! For me it was getting a massage and taking the day off from my kid. \n\nGood luck!!
996550
start with running short distances, then walking a longer distance.  As you get into better shape, you shuld be able to run for longer.  Start off using a treadmill or running on dirt or grass, it is much easier on your joints than the pavement.  \n\nGood luck, and happy running.
810550
Start a running program.  I am actually starting this today. Your legs will look fabulous!
904440
work out get in shape  get friends to help you.
704236
Under 120.  You should try working out about 30 minutes a day, and increase the workout as you feel comfortable. Bicycling, dancing, basketball, and walking are all great ways to get in shape.  Try watching your calorie intake, stay away from foods such as sweets, chips, fatty cheeses, soda, and drink water as much as possible.   Drinking about 70-100 ounces of water a day will give your metabolism a good boost.  Also, jumping jacks are a good workout- 17 of them burns one gram of fat, so you can calculate how many you need to do each day based on what you eat.
988231
At home:\n\nlay face up on the floor with your legs straight, together, and just off the floor (wear shoes/boots if your prefer).  Place your hands on your hips and sit up while bringing your knees into your chest.  Lay back down, extend your legs, and keep your feet off the floor.  Put your hands on the floor close to your body and bring your legs up and over your head so that your toes touch the floor above your head.  Keep your legs as straight as possible with feet together.  It should be as if you almost do a backwards summersault.  Your head, shoulders and arms are unmoved but your legs arc 180 degrees from front to back.  Now, swing your legs to their original position while swinging your feet apart to either side and together again.  It is like making a snow angel with your legs in three dimensions.  Bring your feet together and a few inches off the floor below you again.  Next, put your legs straight up in the air and do a sit-up by attempting to touch your toes.  Lower your legs back down until your feet are just off the floor again.  Bring your legs in and curl into a fetal position on your left side (feet on ground).  Do a sit-up while rotating your upper body towards your right side (a sit-up with a twist).  Switch sides, then start from the beginning.  This exercise will get all the muscles that make up the six-pack and will focus on the very hard to develop lower "cans".  This exercise will KILL YOU, and you may need to do conventional ones to get ready for it.\n\nDo it everyday when you wake up and before you go to sleep until you can't do it anymore.  You will have a six-pack in 3-5 weeks.\n\nTang Soo!
326841
You need to start eating plenty of fruit and vegetables. Raw salads and then when you start to feel a little bit healthier start exercising with brisk walking 3 times a week and build that up to 5 times a week. weight training is good as well because we lose muscle as we get older, that can be done 3 times a week with a day of rest for your muscles to repair. Cardio workouts should take the place of walking because nothing burns fat quicker than huffing and puffing. Make sure you get a variety of exercise so you don't get bored. Join a gym that's what kept me motivated. Drink a lot of water about 2 litres a day and juicing keeps me feeling healthy and the healthier you feel the easier it is to exercises. Don't listen to fad diets. Whatever grows from plants is very good for you.
237599
I used to be a Marine.\n\nPhysically you should be able to:\n1. run 3 miles in under 24 minutes.\n2. be able to as many pull ups as possible.\n3. be able to do 100 sit-ups in 2 minutes.\n\nMentally you need to accept the fact you'll be removed from everyone you know and might have to sacrifice your life.\n\nThe good side is that you'll do things your friends can only dream of, you'll meet people you've never imagined, you'll travel worldwide for free, and room+board is free!\n\nGood luck.
949826
There are two other things that I would suggest, in addition to the things that already been mentioned.  First, I would consider swimming some laps on a regular basis.  Spend 30 minutes, three times a week to really help build up your core (from an endurance standpoint).  Of course, this assumes that you are able to swim and have regular access to a pool.\n\nThe second thing I would recommend is to spend some time climbing.  Nothing kicks you in the butt more, but builds you quicker than climbing.  Don't be afraid of climbing, or of riding in the wind.  If you want to get stronger, embrace both of them.  Just put both at the beginning of your rides where you can, and spend the latter part of your ride cooling down to work out the lactic acid.   Don't "mash" the pedals in high gears.  Lower your gears and use a higher rpm for both climbing and wind resistance.  You want to make yourself stronger, not blow out your knees.  In the spring, I always hit a park not far from me which has small hills in it, but I can do them over and over again. \n\nIf you are going to do weight training, then be sure to be using proper technique, beginning with lower weights and more reps.  After you have built a good foundation, then look at increasing weight and fewer reps.  If you wind up doing lunges or squats, never allow your thighs to go below parallel to the ground.  If you can keep your knees at 90 degrees or less, that is a good thing.\n\nGood luck!
528028
Start to do something simply, something you will enjoy and will do most every day.  The best physical exercise for anyone is as simple as taking a walk every day.  Make it short at first, and go a little more when you want too.  Instead of parking close to the shopping center, park farther away and walk.  Be creative that way.\n\nIn even a few days, your confidence will build because you will know that you are in control and you are doing something.  Changes will be gradual, but permanent.  And doing this every day, even for a short time some days and longer for others, will become part of your life.
831843
Run, push-ups. If you are going to an airbprne unit, start doing pull ups. If you can do it, start eating healthy food (not health food store food), like lean meat, vegetables, fruit, and high carb and protein food. Start your runs every other day. If you are a beginner runner, run for five minutes at a slow pace, walk one minute, run again at a slow pace. every other day, do as many push-ups as you can. Sit-ups and crunches every other day. If you have access to a gym, use light weights and the stair master. These worked well for me to get back in shape. The main thing you need to do is work on cardio-respiratory conditioning and endurance-strength conditioning.
679941
first do al lot of cardio vascular exercises 3 times a week that is running at a speed of 6.5 for 20 minutes on the tred mill. Then do a lot of crunches, 3 sets of 20. this is an amazing site that the agents of ford models directed me to becuase i am a model and it is http://www.sixpacknow.com/preview3.html\n\nGood luck.