This is going to be a long post, sorry.

This is how I got in better shape after I had already been in the military for 10 years. The hardest part was the beginning. I had to figure out what diet and exercises worked for me. I too was surprised that I started to gain weight pretty early, but I learned that it was normal. This is what worked for me. Others will post stuff that worked for them. Maybe most of the advice will work, maybe all of it will not work for you. You have to try different things and find what works for you.

First of all, you said you are overweight. STOP running. You need two things. An exercise bike and a notebook. Save your knees and hips. Run later, after you make weight. The exercise bike you should be using is the type that lets you sit down on what looks like a regular seat, not a bicycle seat, and extend your legs out directly in front of you, not below you. Sitting on a regular bicycle seat a lot can have a negative effect on your sex life. use an exercise bike like this that will tell you your heart rate or get a heart rate monitor.

The notebook will help you make progress a lot faster than you would without one.You will use this notebook every time you go to the gym. Find your target heart rate and write it down in the note book. Go to the gym the same time of day, every day that you do go to the gym. Go to the gym everyday, at the start. Later you will have on and off days on a schedule.

Your first day, record your weight then get on the bicycle. Select a setting or settings that are EASY for you. Adjust the difficulty (resistance), and pick an rpm range to pedal at. You want to do 15 EASY minutes. Record the RPMs you pedaled at and the resistance setting. Don't worry if the resistance setting was zero and the RPMs were low. This 15 mins is just to get you warmed up.

After the bicycle, start lifting. It does not matter what you lift, just pick up a weight or hop on a machine. Start with a light weight that is EASY and do maybe 5 reps, just one set. Write down the exercise you just did, the weight, reps, and if you did one or more set of reps. You can start with very light weight and only one set of 2 or 3 if you want, that doesn't matter. Take a sip of water between each set. Do not rest for more than 2 minutes between each set. Try to do many different muscle groups, or just a few, It doesn't matter on your first day. Just write down every rep with every weight you move. Again, it doesn't matter if you do 3 exercise or 20 that first day. You are just starting. What matters most is that you documented everything you just did.

After lifting, get back on the exercise bicycle. Do at least 5 minutes at your target heart rate. Write down the RPM/Resistance setting that kept you at your target heart rate for those 5 minutes. Later, you will increase to 10 minutes, then 15, then 20, etc.. at your target heart rate.

GO back to the gym the next day. Bring your notebook. Document your weight. Hop on the bicycle for 15 mins for an EASY warm up. Head over to the weights and look at what you did yesterday in your notebook. Do at least the same, or more, that you did yesterday when everything was EASY. You will be trying to add a combination of weight, reps, or muscle group exercises to make your EASY workout harder. Your goal is to, at your own pace, find a medium to difficult work out by adding these weights, sets, and reps until you have to split your everyday workout into a two day workout.

Split up your routine into two back to back days of working out followed by one day away from the gym. For Example, on Monday do legs and chest, on Tuesday do everything else, and recover on Wednesday. Thursday start over with legs and chest, Friday do everything else, rest on saturday, repeat. Again, after working out each day, hop back on that bike for cardio. Overtime, you will increase the time on the bike, and the resistance/RPM needed to keep your heart rate up. Always look in your notebook and try to do the same or more than last time.

Once you establish your routine of 2 days of workout, one day of rest, two days of workout, its all strength and stamina gain and rapid fat loss. At some point, when you have figured out your daily routine (have exercises for each muscle group and go 2 on, one off, repeatedly) add Torso exercises everyday that you go to the gym, before you start doing Heavier weights every set. Do situps/crunches/planks, etc. between your warm up on the cycle and lifting weights.

This is important. Don't forget your notebook. Drink plenty of water before, DURING, and after your workout. Review your last days workout every time and try to do the same or more. Do your cardio on the bicycle after every workout. I did this until I got up to one hour on the bike after every workout. This was a 22.5 mile bike ride. After you reach your target weight, you can start adding a run after the bike ride every day, or just once a week, until you are satisfied with your run. I got up to a 3 mile run everyday after my 22.5 mile bike ride, with the last mile being a 5 minute mile. It took me 6 months to get to this, starting as a couch potato smoker.

EDIT: Keto diet/intermittent fasting. Sure, that helps you lose fat. But, you are joining the military. You want to add strength and have stamina. This means nutrition. Find a balanced diet that works for you. This means you have the energy to go to the gym on a regular schedule and maintain/improve your fitness. Myself, I used a mostly liquid diet. I drank protein shakes, slimfasts (for vitamins), and ate salads and lean meat every day.

This is going to be a long post, sorry.

This is how I got in better shape after I had already been in the military for 10 years. The hardest part was the beginning. I had to figure out what diet and exercises worked for me. I too was surprised that I started to gain weight pretty early, but I learned that it was normal. This is what worked for me. Others will post stuff that worked for them. Maybe most of the advice will work, maybe all of it will not work for you. You have to try different things and find what works for you.

First of all, you said you are overweight. STOP running. You need two things. An exercise bike and a notebook. Save your knees and hips. Run later, after you make weight. The exercise bike you should be using is the type that lets you sit down on what looks like a regular seat, not a bicycle seat, and extend your legs out directly in front of you, not below you. Sitting on a regular bicycle seat a lot can have a negative effect on your sex life. use an exercise bike like this that will tell you your heart rate or get a heart rate monitor.

The notebook will help you make progress a lot faster than you would without one.You will use this notebook every time you go to the gym. Find your target heart rate and write it down in the note book. Go to the gym the same time of day, every day that you do go to the gym. Go to the gym everyday, at the start. Later you will have on and off days on a schedule.

Your first day, record your weight then get on the bicycle. Select a setting or settings that are EASY for you. Adjust the difficulty (resistance), and pick an rpm range to pedal at. You want to do 15 EASY minutes. Record the RPMs you pedaled at and the resistance setting. Don't worry if the resistance setting was zero and the RPMs were low. This 15 mins is just to get you warmed up.

After the bicycle, start lifting. It does not matter what you lift, just pick up a weight or hop on a machine. Start with a light weight that is EASY and do maybe 5 reps, just one set. Write down the exercise you just did, the weight, reps, and if you did one or more set of reps. You can start with very light weight and only one set of 2 or 3 if you want, that doesn't matter. Take a sip of water between each set. Do not rest for more than 2 minutes between each set. Try to do many different muscle groups, or just a few, It doesn't matter on your first day. Just write down every rep with every weight you move. Again, it doesn't matter if you do 3 exercise or 20 that first day. You are just starting. What matters most is that you documented everything you just did.

After lifting, get back on the exercise bicycle. Do at least 5 minutes at your target heart rate. Write down the RPM/Resistance setting that kept you at your target heart rate for those 5 minutes. Later, you will increase to 10 minutes, then 15, then 20, etc.. at your target heart rate.

GO back to the gym the next day. Bring your notebook. Document your weight. Hop on the bicycle for 15 mins for an EASY warm up. Head over to the weights and look at what you did yesterday in your notebook. Do at least the same, or more, that you did yesterday when everything was EASY. You will be trying to add a combination of weight, reps, or muscle group exercises to make your EASY workout harder. Your goal is to, at your own pace, find a medium to difficult work out by adding these weights, sets, and reps until you have to split your everyday workout into a two day workout.

Split up your routine into two back to back days of working out followed by one day away from the gym. For Example, on Monday do legs and chest, on Tuesday do everything else, and recover on Wednesday. Thursday start over with legs and chest, Friday do everything else, rest on saturday, repeat. Again, after working out each day, hop back on that bike for cardio. Overtime, you will increase the time on the bike, and the resistance/RPM needed to keep your heart rate up. Always look in your notebook and try to do the same or more than last time.

Once you establish your routine of 2 days of workout, one day of rest, two days of workout, its all strength and stamina gain and rapid fat loss. At some point, when you have figured out your daily routine (have exercises for each muscle group and go 2 on, one off, repeatedly) add Torso exercises everyday that you go to the gym, before you start doing Heavier weights every set. Do situps/crunches/planks, etc. between your warm up on the cycle and lifting weights.

This is important. Don't forget your notebook. Drink plenty of water before, DURING, and after your workout. Review your last days workout every time and try to do the same or more. Do your cardio on the bicycle after every workout. I did this until I got up to one hour on the bike after every workout. This was a 22.5 mile bike ride. After you reach your target weight, you can start adding a run after the bike ride every day, or just once a week, until you are satisfied with your run. I got up to a 3 mile run everyday after my 22.5 mile bike ride, with the last mile being a 5 minute mile. It took me 6 months to get to this, starting as a couch potato smoker.

This is going to be a long post, sorry.

This is how I got in better shape after I had already been in the military for 10 years. The hardest part was the beginning. I had to figure out what diet and exercises worked for me. I too was surprised that I started to gain weight pretty early, but I learned that it was normal. This is what worked for me. Others will post stuff that worked for them. Maybe most of the advice will work, maybe all of it will not work for you. You have to try different things and find what works for you.

First of all, you said you are overweight. STOP running. You need two things. An exercise bike and a notebook. Save your knees and hips. Run later, after you make weight. The exercise bike you should be using is the type that lets you sit down on what looks like a regular seat, not a bicycle seat, and extend your legs out directly in front of you, not below you. Sitting on a regular bicycle seat a lot can have a negative effect on your sex life. use an exercise bike like this that will tell you your heart rate or get a heart rate monitor.

The notebook will help you make progress a lot faster than you would without one.You will use this notebook every time you go to the gym. Find your target heart rate and write it down in the note book. Go to the gym the same time of day, every day that you go to the gym. Go to the gym everyday, at the start. Later you will have on and off days on a schedule.

Your first day, record your weight then get on the bicycle. Select a setting or settings that are EASY for you. Adjust the difficulty (resistance), and pick and rpm range to pedal at. You want to do 15 EASY minutes. Record the RPMs you pedaled at and the resistance setting. Don't worry if the setting was zero and the RPMs were low. This 15 mins is just to get you warmed up.

After the bicycle, start lifting. It does not matter what you lift, just pick up a weight or hop on a machine. Start with a light weight that is EASY and do maybe 5 reps, just one set. Write down the exercise you just did, the weight, reps, and if you did one or more set of reps. You can start with very light weight and only one set of 2 or 3 if you want, that doesn't matter. After doing this for different muscle groups, you will get back on the exercise bike. Take a sip of water between each set. Do not rest for more than 2 minutes between each set. Try to do many different muscle groups, or just a few, It doesn't matter on your first day. Just write down every rep with every weight you move. Again, it doesn't matter if you do 3 exercise or 20 that first day. You are just starting. What matters most is that you documented everything you just did.

After lifting, get back on the exercise bicycle. Do at least 5 minutes at your target heart rate. Write down the RPM/Resistance setting that kept you at your target heart rate for those 5 minutes. Later, you will increase to 10 minutes, then 15, then 20, etc.. at your target heart rate.

GO back to the gym the next day. Bring your notebook. Document your weight. Hop on the bicycle for 15 mins for an EASY warm up. Head over to the weights and look at what you did yesterday in your notebook. Do at least the same, or more, that you did yesterday when everything was EASY. You will be trying to add a combination of weight, reps, or muscle group exercises to make your EASY workout harder. Your goal is to, at your own pace, find a medium to difficult work out by adding these weights, sets, and reps until you have to split your everyday workout into a two day workout.

Split up your routine into two back to back days of working out followed by one day away from the gym. For Example, on Monday do legs and chest, on Tuesday do everything else, and recover on Wednesday. Thursday start over with legs and chest, Friday do everything else, rest on saturday, repeat. Again, after working out each day, hop back on that bike for cardio. Overtime, you will increase the time on the bike, and the resistance/RPM needed to keep your heart rate up. Always look in your notebook and try to do the same or more than last time.

Once you establish your routine of 2 days of workout, one day of rest, two days of workout, its all strength and stamina gain and rapid fat loss. At some point, when you have figured out your daily routine (have exercises for each muscle group and go 2 on, one off, repeatedly) add Torso exercises everyday that you go to the gym, before you start doing Heavier weights every set. Do situps/crunches/planks, etc. between your warm up on the cycle and lifting weights.

This is important. Don't forget your notebook. Drink plenty of water before, DURING, and after your workout. Review your last days workout every time and try to do the same or more. Do your cardio on the bicycle after every workout. I did this until I got up to one hour on the bike after every workout. This was a 22.5 mile bike ride. After you reach your target weight, you can start adding a run after the bike ride every day, or just once a week, until you are satisfied with your run. I got up to a 3 mile run everyday after my 22.5 mile bike ride, with the last mile being a 5 minute mile. It took me 6 months to get to this, starting as a couch potato smoker.