I have been lifting seriously for about 4 months. I am 17 160 lbs 12% bf. I used to be 210lbs 30% fat. When I first started working out all i did was bodyweight excersises like pushups/situps and running. I am considering getting into martial arts, I am also in soccer. I plan to go into the military after high school(1 year away). I was just wondering if i followed something like this navy seal workout how would it affect my body? What I mean is would I gain any muscle/size? or would I just get really skinny. I really want to try this but I am afraid I will lose the gains I have made in weight lifting. Just looking for some advice....... thanks in advance


First 9 Weeks:

Week 1

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
Situps: 4 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week
Week 2

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
Situps: 5 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week
Week 3

Running: No running
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week
Week 4

Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week
Weeks 5-6

Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
Situps: 6 sets of 25 situps, Mon/Wed/Fri
Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week
Weeks 7-8

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week
Week 9

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week
Second 9 weeks:
Week 1 & 2

Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week
Weeks 3-4

Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week
Week 5

Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week
Week 6 and beyond

Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week