Physical Fitness???

[PiMpWiThArAnGeR]

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First of this is my first post.

Background Info - 21 year old male, Attending college three days a week all day for criminal justice with 83/128 credit hours. Im not in the best physical shape im weighing in at 240, and im 5'9".

The local airport police department is looking for applicants that would test on March 3 - 5. The requirements are 64 credit hours or an associates, or some prev exp.

So I figured I can start working out but I have no clue how to go about working out. Tuesday and Thursday morning are best to go to the gym, but can walk or run around the neighborhood the rest of the week. What about food... can anyone help me..

i know its close but is it possible

[lprocter]

Tuesday and Thursday go to the gym, do some strength training... start lightly at first.

Maybe two or three other days do some running (maybe start with walking.) After a few weeks, when you begin to get more confidence and ability, step up the intensity, and frequency.

You can get a decent fitness program from the Royal Canadian Mounted Police website, at: http://www.rcmp-grc.ca/recruiting/pare_partb_e.htm

Also, you might want to look at the US Army Fitness Field Manual FM 21-20, if you can find it online. It has tons of info about fitness, getting in shape, and tips to do so.

As for being ready by March, well, I suppose it's up to you. If you work hard at it, and have a positive attitude, then you'll do alright. But if you slack off, or are not committed enough, then it might be a problem. Work hard, commit yourself, and I think you might just do okay. Good luck.

[GrahamX05]

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First of this is my first post.

Background Info - 21 year old male, Attending college three days a week all day for criminal justice with 83/128 credit hours. Im not in the best physical shape im weighing in at 240, and im 5'9".

The local airport police department is looking for applicants that would test on March 3 - 5. The requirements are 64 credit hours or an associates, or some prev exp.

So I figured I can start working out but I have no clue how to go about working out. Tuesday and Thursday morning are best to go to the gym, but can walk or run around the neighborhood the rest of the week. What about food... can anyone help me..

i know its close but is it possible

First post you have 76 posts???

[PiMpWiThArAnGeR]

ya i realized it after i said it, i cut and paste from another site were it was my first time hehe.. sorry

[GrayPatriot]

ya i realized it after i said it, i cut and paste from another site were it was my first time hehe.. sorry

That's your problem right there... Lazy j/k ;)


Use the search function and check out bodybuilding and workout sites...

[PiMpWiThArAnGeR]

ok so i did some searching around and am still not seeing exactly what i feel i need... ok so i decided after some long talking to myself, that i am not going to try to kill myself over this next month but i am going to take it slow and work into and test at a later date. so here is what i have so far..

I can go to the gym Tuesdays Thursdays and early saturday or sunday. So thats 3x a week... while I cant make it to the gym i can run/walk around my subdivision. But what i dont know is what routine i should be in at the gym or at home.. Like what should i focus on.. also eating is another major problem.

[cieje]

yea... I think I replied on the officer.com forum to you. So I'm not going to repost everything again. Serious. If you follow everything I said, or pretty similiar with some variation you will 100% lose weight and gain muslce.

Today is Wednesday, so I've now officially been on my diet/workout routine 2 weeks. I weighed myself; I was 231 2 weeks ago, and I'm 222 today. I'm losing almost 4-5 pounds a week, gaining endurance, and gaining strength.

It takes dedication; it's a life change to try lose 50+ pounds and get in shape. And to do it healthily.

If you seriously want to just lose weight, look into a cabbage soup and lentil diet, but it's NOT healthy. You'll lose like 20lbs in 2-3 weeks, but be on the toilet non-stop.

>>>NOTE<<< maybe you're not the same person from officer.com They mentioned 5' 9" and 240lbs as well. Just in case you're not, since internet space is limitless... I'll just tack on what I said on there too:

Here's what I'm doing:

Diet: NO BAD FOOD. If I want to lose 60-70lbs within 5-6 months there is absolutely NO shortcuts allowed. I eat 5-6 meals a day (speeds up metabolism) here's an example (what I'm eating today)

Morning: a "shake" which is 1 scoop of slim fast, and 1 scoop of protein powder in fat free/skim milk.
Brunch: Pear/Banana/yogurt something along those lines
Lunch: a meal comprised of 50% veggies (steamed, no butter or anything) 30% protein (I'm eating salmon today), and 20% starch/carbs (so like brown rice, potatoes, something like that)
Linner (or whatever you want to call it) - On days I'm not going into the gym that night I have another slimfast/protein shake. On days when I am... I usually do a piece of fruit or something.
Dinner: very similiar to lunch, but maybe slightly larger.
Before bed: a shake again.

if you want to do a healthy choice meal, or lean cuisine + veggies instead of a prepared meal, be my guest. I do that sometimes for lunch, but I find I can prepare much healthier and more stomach filling meals myself. like a couple lean boneless porkchops, a bunch of steamed veggies, and like 1/2 cup of brown rice, or something like that.

The reason for the extra protein on non weight training days is because protein happens to be amazing and very effective at helping your muscles heal up from the previous night's weight training escapades. It's also the same reason to drink one before bed. Your muscles "recoop" most while you're sleeping, so give them a boost buy allowing them some extra protein.

Physical stuff:

ALWAYS stretch before and after cardio or weight lifting.

For cardio, M-F every morning I jog ~25min. The only way to really lose weight is a combo of diet and cardio. Sometimes I'll run on the weekends if I'm feeling ambitiuos. As I lose weight I'll run more often on the weekends for targeted distances. When I go on a treadmill I do interval training (supposedly it's the best way to lose weight) That means I warmup/jog/walk for 5min then run, nearly full speed that I can sustain, for 1 min. I jog/walk for 3-4min then 1 min of high intensity again. I repeat this process and end with a cooldown jog/walk of 5min to end my "set".

For weight lifting, I'm able to get into a local gym 2-3 times a week. Making muscle = more muscle surface area for fat to burn as energy during cardio. So combining weight training and cardio is key.
Mon: Chest/Triceps
Tues: off
Wed: Legs/Shoulders
Thurs: off
Fri: Back/Biceps
Sat: off
Sun: off

that's a pretty standard setup. I do 1 set of ~12 reps (and you shouldn't be able to do more than 12 reps or so at that weight. if you can do more than the weight isn't enough) then another set with the next highest weight of 8-10 reps, then a third and last set of ~6 reps at a higher weight.

Always give your muscles ~5-6 days minimum rest to "heal" up. Going into the gym everyday won't help anything if you never let your muslces heal up.

I've been doing all of this since 1/18. I was 231lbs, and I'm 224 today. So in less than 2 weeks I've lost 7lbs... not too shabby. Hopefully some of this info helps you.

For some workout routine info, check out the Royal Canadian Mounted Police! They've got a good program for most body types.

-cj

[PiMpWiThArAnGeR]

Oh, so you're going to bother people on multiple police sites with the same question, eh? That's annoying and might explain that red dot that you've already got.

please dont say this kinda stuff i am just looking for more information so i can get in shape and be just like u all and wear the badge with honor and be as good a cop as possible...

[Group9]

How to get in shape?

1. Eat a lot less.
2. Exercise a lot more.

Some people want to be given some magic formula for getting in shape. There is none. There is no way to do it that does not involve some sacrifice and some pain.

1. Get a nutritionist to help you set up a good diet (not some person on TV).
2. Go join a gym and get a trainer to set you up on a good program.

If you do what those two people tell you to do, you will get in shape.

[Baz]

I used to be a real skinny and wimpy guy, now after about 6 months of off and on physical stuff (cardio and weightlifting) I am in pretty good shape but not tip top yet. I would recommend starting weightlifting.. Start light and try to get your whole body working out IE: different excercises for each muscle group. Do eat alot of protien rich foods such as chicken, to build muscle... Cut down on junk foods, fast food, soda, etc... Eat healthy and small portions but often in 1 day... For instance in the morning you could make an egg white omlette add some veggies like green peppers, etc... for lunch you could have a turkey sandwich on wheat, no mayo and 1 slice of cheese. Do alot of cardio to cut down on the bad weight IE: the fat, whjat you want to do is build muscle while losing fat. I would recommend swimming and running / sprinting (if you run do so outside, not on a treadmill... It gets you better prepped for running at academy) as a good workout for me running was alot easyer once I started to swim. It really opened up my lungs good to be ready for running. Another very important thing is to be properly hydrated otherwise it will hamper your preformance. You should be drinking 2 gallons of water (not soda or fruit juice or iced tea, etc... Stay away from caffine and sugar) always start slow and light and work your way up with your workouts, at first it will be hard... But then you will get better and better at it and feel great about yourself. When I started my training program, my arm was muscle-less and you wouldn't be able to distinguish my bicep, now it is clearly visible and even is buldging from my arm when I flex lol. When I first started I took supplements to "jump start" my muscle building process, you might want to do the same if you fee lits taking months to get results, but you should stop taking them as soon as you see results... Otherwise your body will become dependant on it and when you cut off the supply later on in the routine, you will notice a huge loss in what you have gained. I took creatine and whey protien starting out for maybe a month or 2, and then I stopped. Hope this helps you out a bit, when I first started I was clueless and intimidated. Hopefully by a couple months you will have a really good outlook on your fitness. I'm just waiting for state police to contact me and let me know im heading to academy or not lol... The wait is a pain if you're waiting for it.

[JakeLock]

Wow that last post hurts my head...:eek:

[Baz]

Wow that last post hurts my head...:eek:

lol, it hurt my hands while typing it :P rofl

[JakeLock]

lol, it hurt my hands while typing it :P rofl

I didn't even read your post to be honest. A little advice for you, paragraphs are your friend. I bet most folks here wouldn't even take the time to read your post, way to hard on the eyes.

[Baz]

I didn't even read your post to be honest. A little advice for you, paragraphs are your friend. I bet most folks here wouldn't even take the time to read your post, way to hard on the eyes.

English was never my best subject in school lol I suppose that I will have to change my writing habits or pay the price for them by doing pushups...

[JakeLock]

English was never my best subject in school lol I suppose that I will have to change my writing habits or pay the price for them by doing pushups...

If LE is something you want to do it needs to become one of your best! Also, it'll save you from the grammar Nazi's that run amok here... :D










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