Physical Fitness

[lich]

Some of you may know I've been posting here for a while now. I started my quest for a law enforcement job about a year and a half ago. My main drawback has been my physical condition, both in terms of weight and fitness level.

When I started training, I couldn't run a mile and a half period. I couldn't do a single pushup with proper form. I could do maybe thirty sit-ups sloppily before collapsing on the deck. And, at 5'9", I was pushing 245 pounds.

Looking back, things sure have changed. I'll give you the numbers at the end of this thread. What I want to talk about is the struggle I know some of you are going through in trying to get fit. I want to share the knowledge I've built up over these past months for anyone who might want a few tips.

1. Whatever diet plan you choose, stick to it. The human body is naturally efficient, but it gets lazy when the calories are free and plentiful. Once you start to diet, your body will notice you're eating less and become more efficient at using the fuel you give it. If you quit the diet, you'll go back to your old eating habits and the body will remain a calorie killing machine. The result is a rapid return to your old weight plus a few more pounds. This is often the start of the so called 'yo-yo' diet, which is the common name for a vicious cycle. I diet and quit, gain back the weight and more, then diet again, go down and quit again, then go back up . . . It's difficult to break the pattern.

2. Whatever exercise plan you choose, stick to it. Notice a trend? It's a marathon, not a sprint (pun intended). I didn't gain 75 pounds in two months, and I certainly couldn't expect to lose it that quickly. The same is true for my fitness development. My plan has always been to do the 1.5 mile run in 12:00. First, I had to be able to actually complete the run. That took about two months, and I did it in 13:40. Getting from that score to 12:00 took almost a year.

3. Don't be too hard on yourself; set attainable goals. These go hand in hand. The bottom line is we all make mistakes. I can't tell you how many times I've broken down and gone to the Chinese buffet when I swore I wouldn't. But after falling, I would always get back up and keep trying. And while I always want to lose two pounds a week, I understand that it's just not always possible.

4. Keep records. I weigh myself every two weeks and record the number. I also use my webcam to take a lot of self-portraits so I can see the changes in my body. It's hard to notice a change when you see yourself every day. Perspective makes a difference.

5. One last tip: Take credit for the hard work you put into transforming your body. Don't let anyone get away with calling you lucky. Nobody wakes up fit. It's OK to take some pride in the results of your work.

So now here are the numbers I mentioned. The first scores I'll list are starting from the point where I was able to complete the run. So, I actually weighed less at that point, but I wanted a clearer baseline than zero for pushups.

Old

Weight..........................245
Pushups (1 min.).............12
Sit-ups (1 min.)...............35
1.5 mile run....................13:30

Current

Weight..........................180
Pushups (1 min.)................35
Sit-ups (1 min.)...............50
1.5 mile run....................10:30



Oh, and I went from an XL to an M in most clothing. My waist went from 44" to 36".

And all it took was a considerable amount of sacrifice, a few gallons of sweat, the occasional tear, and a whole lot of frustration. Oh, and 78 weeks. I average less than one pound lost per week. Slow and steady, so they say. It might have a bit of truth to it . . .

I hope we all find the jobs we want.

[YC]

Good advice Lich!
I am having problem with the 1.5 miles run as well, but I was hoping to get down to 12 mins in 3 months. Do you train everyday and what is your method?(A friend of mine offer an advice of running as fast as I could for 3 mins then walk for 3 mins, repeat this sets for a few times)

Fitness is a must and a lifestyle we need to commit to since this is the career we choose. Good luck to you!

[lich]

YC - If you run every day you could end up with shin splints or other repetitive stress problems. I run three times a week, and when I feel like I need some extra cardio, I ride a bike.

I have a regular bike and a stationary bike. I'll use either one depending on the weather. Biking strengthens the legs and helps build endurance. Plus it's easier on the knees. But nothing will help you run like running.

Anyway, back when I was trying to make it to 12:00, I would go to a high school track to run. They're all 1/4 mile, which makes for six laps on a flat surface. That's a great way to get into a running program. This also means I just need to make it to 2:00 per lap and I'll get to my goal.

To actually complete the run (without walking), I was able to do it at a slow pace (13:30). But after a few weeks of getting the same scores, I realized I would have to change my approach to get better times.

So, I decided I would run hard until I couldn't run anymore, catch my breath, and then run again. That did it for me, and I rapidly improved from that point.

Three months seams feasible depending on where you're starting. I'd like to know what your scores are now and what training you do now.

As you know, I run three days a week. One of those days is Saturday, where I also do pushups and situps. It's an informal version of the physical test I'll be taking. On two non-running days, I do pushups and situps along with weight training. These are pretty serious workouts, so I'd say I train five days a week. Two running, two lifting, and one test day. On the days off, I try to do some sort of easy exercise, such as riding the bike for a few miles around the neighborhood, just enough to get my blood pumping any my muscles warm.

Another fitness tip: Stretching is crucial. Warm up before you stretch with some slower movements to avoid injury and get off to a smooth start. Stretching after a workout helps minimize soreness the next day.

Good luck with your program!