First of all, please don't listen to any generic answers on how to lose weight/get in shape (btw 1 lb of fat=3500 calories, not 3200). Your routine needs to personalized to your goals and circumstances.
It doesn't sound like you need to lose weight, you just want to burn a little body fat from your stomach, increase your overall muscle tone, and get in shape for the army?
First, keep up the weight lifting (Aim for about 4 days a week), focusing not just on dumbbell and machine exercise but functional body weight exercises like push-ups, bench dips, chin-ups, etc. Bench pressing will only make you better at doing bench press; it won't necessarily help you to meet the demands the army will place upon you. I'd find a boot-camp-style workout or a trainer who will teach you to circuit train, going from one strength exercise to the next with little to no rest, which will help boost your muscle endurance and overall stamina. Also, switching from a more conventional weight-lifting routine may be the jump start your body need to burn that last bit of fat you'd like to get rid of. (REMEMBER: Doing ab exercises will NOT burn fat from your stomach and therefore will NOT give you a six-pack. A combination of good nutrition, fat-burning cardio workouts, and full-body strength training to boost your metabolism is what will allow those ab muscles to show.)
As for your cardio, the frequency is good, but I'd recommend 1) alternating the treadmill with something else (the stepmill would be a good choice, in case you ever have to hike up hills in the army!) in order to avoid overtraining, which can lead to injury (think knee injury from all the pounding on the treadmill); and 2) a couple of times a week, substitute a 20-minute speed interval workout for the endurance workout. Try alternating 30 seconds of sprinting uphill with 60 seconds of fast walking or jogging (be sure to include a 4-5 minute warm up before you do this as well as a cool down afterwards). This will shock your body by giving it a challenge it's not used to (good for weight loss).
Finally, as far as your nutrition is concerned, the most important thing I can tell you is that in order to lose weight and build muscle, you NEED TO EAT. Especially at your age! This means 1) Eat breakfast to get your metabolism, the rate at which you burn calories, UP; 2) Eat lunch to keep your energy level up so you can do your afternoon workout (and to give your body something to burn off---if there're no calories in your body to burn, your body's fat-burning capacity is greatly reduced. Your metabolism slows down.) and 3) Eat dinner within an hour of completing your workout to maximize calorie burn. Nutrition is everything. Also, make sure you get some form of protein (eggs, peanut butter, or dairy for breakfast, and lean meats, nuts, beans, and cheeses with your lunch and dinner) with EVERY meal to help you put on muscle. And drink a TON of water!
I'm a National Academy of Sports Medicine certified personal trainer with a degree in Kinesiology from the University of Michigan.
· 1 decade ago