Physical fitness question

[Heat571]

Hello Fellow officers. I am planning on joining Delta Colleges Police/Criminal Justice. Program. I have a question about some best ways to prepare myself for the rigours of getting in shape before I join the program. I currently way 339 pounds. And yes I know I am severely out of shape. What would you recomend for exercises to get me in shape the fastest way. I currently have a high quality exercise bike, and a weight bench. Do you folk s feel this is sufficient enough equipment to get in shape> I try to ride for at least an hour a day, and i lift as much as I can before severe fatique sets in. Any other suggestions, and comments welcome. I am determined to do this, And I know I can succeed, but I seek your advise for those who have been there beforer me.

Thank You Sincerely

Heat571

[mcsap]

Less intake , more excercise.

Cut out all fast and fried foods. More veggies and baked foods. Back way down on the sugary stuff too. Sweat , sweat and sweat some more.

[pac201]

you asked...^ + 1, quit shoving stuff down the pie hole. Walk, a LOT! ride that bike, less weight, more reps. Calisthenics...how tall are you?:D

[Charlie]

Key issues diet and exercise. AND, common sense and good judgment. I would also recommend, if you haven't already, see you doctor before you involve yourself in any kind of a serious regimented exercise program. You know yourself and body best but for obvious reasons, might not be a bad idea to get the OK from the doc.
--
Charlie

[Switchback]

Soda is another HUGE contributor to obesity.

Whatever you do, you want to focus on a good cardio program. So, in addition to the bike, get out and do some walking & jogging. All the weight routines that you do should focus less on heavy weights & low reps, rather aiming for a lower weight and higher repititions... and minimize your rest between exercises. KEEP THAT HEART RATE UP.

It's not until about 20 minutes of good cardiovascular exercise that you start depleting more fat than carbs. This means, it is the time AFTER that 20 minute mark that will be most beneficial to you losing fat.

Now don't throw the weight routine out the window, altogether. You need to build some muscle. Muscle burns more calories than fat. So, sitting there and watching TV will burn more calories with the more muscle you have, again, making weight loss even easier.

Good luck.

[patchcop]

I second Switchback and the other guys. Move in fresh air (walking in the beginning, jogging/running later). Use any stairway instead of an elevator, also when you have to climb up to the 8th floor.

Sweat must run and in a few weeks you'll find yourself in the beginning of a new shape.

Drink water instead of sugared soft drinks (when you're in the force your main drink will be beer:eek

Good Luck!!!!!!!

[mcsap]

Only weigh yourself once a week, NOT every day. Progress comes weekly, not daily. Overweighing will make you discouraged because you wont see instant results.

Also keep track of any biking, walking , lifting routines and again, you will see progress.