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I Have to Take the PFT in One Month - Help!!

This week I received an email from a soldier who writes:

I have been in the military for 17 years and am currently serving as a reservist. This weekend they informed me that I would be running the PT test in one month. I don't have any problem with the crunch or push-up portion, but the running and especially the waist circumference could use some work.

The best way for me to get more points would be to shave off 2" from my waist, and possibly drop a minute or two from my run time. Is it possible to do that in four weeks?

The good news to you soldiers out there who may have let the six months in between PFTs to slip by with very few workouts in between is that it's possible to help yourself in one month's time. Of course you cannot do it by diet alone, BUT if you mix in the following, this month of PFT training could also work for you in the long run:

Drink water. 1 gallon a day for men or 3 quarts for women. If you are not drinking enough water, your body cannot burn fat as efficiently, and you will also have unnecessary weight gains due to water retention. It may not make a lot of sense, but you need to drink more water to allow your body to stop retaining water. Limit salty food intake as well.

Cardio. Swim, bike or run/walk. Do this 4 times a week for 30-45 minutes. Obviously, I would spend this time running, since you will be tested in a month. Try the workouts listed in the Article Guide on running: Try the Interval Running workouts taken from this link.

PT or weights. 2 upper body workouts/2 lower body workouts and abdominal workouts. Refer to link above.

See Pushup Push - You could increase your Pull-ups and Pushups significantly in two weeks.

Pullup Push

Proper Situps - Learn to pace yourself then understand what it means to taper.

PFT Taper - Be at your best when you test.

These workouts will cause you to build muscle while simultaneously losing fat and inches. This should place your body fat within standard, making the circumference around your waist 2-4 inches smaller. Some people gain weight in this month due to muscle gains over fat loss BUT will still lose inches. Muscle weighs more than fat, so do not expect a huge weight loss. Inches lost will be much more noticeable in the first month. Permanent weight loss tends to really pick up after the six-week mark, once your muscle growth has stabled. Weight loss will be slight, maybe 8-10 lbs. in one month. This is the healthiest way to lose weight -- limiting it to 1-3 lbs per week.

The workouts in the articles and eBooks on the eBook Store will help you lose weight, get faster, and score higher on the PFT. By combining all forms of exercise: strength building, cardio vascular activity, and flexibility as well as food intake prior to the PFT, you will be better prepared for the EVENT.


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



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Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Seal Multi Men's Multi-Vitamin Multi-Mineral

TRX Train Like the Pros


Some Titles Above available in Print Softcover Format