7 Keys to Loosing Body Fat| Year of the Body

Performance		Points	Sit Ups	Push Ups	1.5 Mile Run
Categories	Levels
Outstanding	High	100	92	72	9:30
Outstanding	Medium	95	90	70	10:00
Outstanding	Low	90	85	67	10:15

BCA Limitation: Height: 68 inches; Weight < 181lbs.

Conversion Calculator for The Elliptical: HerePFA Instruction: Here

Navy Fitness Website: Here

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PFA SESSION TRACKING

Spring 2008 PFA Session:

• BCA: Weight (172) within standards.

• Push ups: 82 (100 points) – Not as good as I wanted to; thought I would be able to pump out some more

• Sit ups : 72 (68 points) – This was pathetic, in fact, if am being honest, I probably did 50% properly

• Elliptical/Model – LifeFitness CT 9500 HR : (85 points) – I burned 240 calories (20cal/min), equivalence of a 10:32 run.

• Final grade: 84.3 (Excellent Medium).

Having missed the last 2 cycles, I can’t say I am totally disappointed, but I will definitely push for the outstanding next time. My goal for this summer (2008):

• Push ups: 105

• Curl ups: 105

• Elliptical/Bike: 300 calories in 12 minutes

• Final Grade in Fall – Outstanding High

Fall 2008 PFA Session:

• BCA: Weight (175) within standards.

• Push Ups: 72 (100 points)

• Situps: 92 (100 points)

• Elliptical/LifeFitness CT 9500 HRl – : (85 points) – I burned 226 Calories (17cal/min), the equivalence of a 11:18 run.

• Final grade: 95 points (Outstanding Medium!)

I did the Elliptical 12 minutes and burned 226 calories.  I just fell a bit short of my goal of overall Outstanding High level.  I improve in the Push up and Sit up areas, but dropped in the cardio portion by 14 calories.  This time around, however, my routine was very clean.  I really focused on my form during my work up to the test because I wanted to make sure it was on point.  Also, while I believe 105 each for push ups and situps are definitely within grasp, a 300 calorie elliptical sprint is quite a hill.  My goal for Spring 2008 instead is to burn 260 calories in 12 minutes.  This works out to roughly 21.66 cal/min.  I did 17.66 cal/min this time around; and back in the Spring of this year, I did a 240 cal sprint…which equals 20 cal/min.

Spring 2009 PFA Session:

• BCA: Weight (177lbs) / Height (68.25″)  within standards.

• Push Ups: 72 (100 points)

• Situps: 92 (100 points)

• Elliptical/LifeFitness CT 9500 HRl – : (85 points) – I burned 226 Calories (17cal/min), the equivalence of a 10:32 run.

• Final grade: 95 points (Outstanding Medium!)

Pretty easy and straightforward test.   My elliptical caloric burn netted 240 calories.  It appears that I am stuck in the Outstanding Medium rut here.  I think the elliptical is somewhat limiting; at least that’s the way it felt.  I could go faster than it allowed.  And when you tried to push it, the whole machine shook.  At any rate, I think I will stick with it, as the treadmill or track running alternative is pretty intense on the knees.  No way I am going back to that. Ok, so I would probably say that the test came a bit easier, because I maintained a moderate level of fitness through the winter – that’s the model going forward.   My goal for Fall 2009 will be to increase my overall score by 5 percent.  Situp  (97), Pushups (76) and Caloric Burn (252).   I will get back on the weight training regiment and start training to these numbers weekly.

Fall 2009 PFA Session:  Transfer status – did not test.

Spring 2010 PFA Session:

• BCA: Weight (174lbs) / Height (68.5″)  within standards.

• Push Ups: 83 (100 points)

• Situps: 92 (100 points)

• Elliptical/LifeFitness CT 9500 HRl – : (70 points) – I burned 183 Calories (15.25cal/min), the equivalence of a 12:47 run.

• Final grade: 90 points (Outstanding Low!)

I was ill prepared for this test.  My elliptical caloric burn netted only 183 calories.  I did not workout much due to demands at work and so my test was sort of a struggle – in fact I push up and probably my situps were dawg terrible; form was non existent and in fact for the second time in my career I got one of those – “hey sir – deeper”.  I must admit I had some below par push ups and situps in the mix, but when you in the act it’s hard to step back and self assess.  Will do better next time…promise.

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EQUIPMENT/TECHNIQUES/OTHERS

Life Fitness 95 XI Cross-Trainer Elliptical (Operating Procedures):

• Start moving the arms and legs of the machine

• Select manual mode

• Enter your appropriate weight

• Select 12 minutes, then press enter

• Enter the level of your choice, but remember: the goal is to burn as many calories

as possible in the 12 minute test. (Higher levels will burn more calories!)

• At the end of the 12 minute test, remember to write down your calories, the

machine will automatically go in to a 3 minute cool down period after the 12 min

test is completed. Please cool down before stopping or exiting the machine.

• After you get your calories, you can plug the information into the elliptical

calculator to get your converted 1.5 mile run time at www.npc.navy.mil website.

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