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  • Work Out

    I just passed everything for the LA County Sheriff's Dept. The only thing, is that my body fat is a little too high which has me currently in a hold. Does anyone have any suggestions for lowering this within say a month or 2?

    I know there are other threads discussing this sporadically throughout this site, but having it all in one place helps.

    My particular situation is that my BF is 27%(pinch test) I need to be at 22% to enter an academy. I am 255lbs, 6'2". I am running everyday for 35-45 minutes and do high repetition lifting twice a week.

    Any help you could lend would be greatly appreciated.

  • #2
    Run

    Run

    Run

    Run

    Run

    Run

    Run

    Also watch what you eat. In two months you will be fine.

    Just remember your goal and do not let laziness take over (Oh, I will just run tomorrow...)
    U.S. Coast Guard R since 2006.
    Petty Officer Third Class (E-4)

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    • #3
      Lift as much as you run
      When your fun ends, my fun begins

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      • #4
        Many of my friends who wanted to get lean have had great success with "Body for Life." Those who really did the program faithfully had significant decreases in body fat in just a couple months.

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        • #5
          Body for life rocks. I'm losing consistantly 1-2 pounds of fat a week on it.

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          • #6
            Cardio but also really watch your eating and not just the calories. You'll benefit most by eating the leanest meats and focus on more complex carbs (fiber, most vegetables, whole wheat pastas, legumes). Save the simple carbs (fruits, juice, yogurt, basically "worse" carbs) for right before and right after workouts because these will give you short bursts of energy and burn off quickly if you workout. The complex carbs give you long term energy (it's why long distance runners load up on pasta the day before marathons). Professional bodybuilders have to drop water weight and body fat quickly right before their competitions so perhaps look at some websites with sample meals... I expect these will include grilled lean chicken, whole grain rice or pasta with carrots, peas or spinach and almonds. Follow a great diet, stay hydrated and keep up your cardio and weight regimen and you'll do fine. PS- Don't forget to include "some" sugar in your diet like fruit or something or else you'll get ill quickly... gotta keep the mood up too! Best of luck to you!

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            • #7
              Lots of running lost me 3% of my body fat in 12 weeks and I dont lose weight easy ran 2 1/2 miles 3 times a week. Eat lean and run and you will get there. Good Luck.
              ‎"I'm angry. It's okay. I'll process my anger. I love myself. Whoosah.

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              • #8
                Originally posted by TPD Cadet View Post
                Run

                Run

                Run

                Run

                Run

                Run

                Run

                Also watch what you eat. In two months you will be fine.

                Just remember your goal and do not let laziness take over (Oh, I will just run tomorrow...)

                BINGO and add in lots of water
                Leave Space Empty

                Comment


                • #9
                  Ill add to this, if you aren't running enough that your abs and obliques do not hurt you are not running enough. I am getting ready for academy on the 27th of may. Running three miles or more twice a day five to six days a week. SOme days my back and hips hurt but I can now see my abs for the first time in my life at 220lbs. 6' 2". Just keep in mind when you are sore it only hurts for the first mile then everything loosens up and you can run for ever. Start out at about an 8:30 to 9:00 min mile for the first mile when you are sore then speed up each additional mile. You can train your pace on the treadmill at the gym but get outside as much as possible. If you only run the treadmill you will kill yourself at academy. Running the treadmill does not represent moving your bodyweight just picking up your feet and putting them back down. When it is rainy outside get on the eliptical for 40 to 60 minutes huge calorie burn. I am also lifting 5 days a week heavy one week light high reps the opposite.
                  "I'm not racist or prejudice I hate everyone equally."

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                  • #10
                    Thanks for all the insight. I have been running 1-2 times per day (once in AM before work, and once when i get home at 6pm), 4-6 times a week. I am pushing myself everyday, and can run for 6 miles at a 9min 15sec pace. I will try alternating, to allow for some miles to be quicker than others, as I have heard that causes the body to react and not to store excess fats for later use.

                    Thank you all for your insight. I invite anyone else that is having problems to post on here also. This is a great tool to see what you can do to get in shape quicker, and stay that way.

                    Thanks!

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                    • #11
                      F67,


                      I'm processing with the LA County Police. I've obviously changed my eating habits and work out as much as I can along with running. I would suggest going to the CAP program at the STAR center Tues. and Thurs. nights from 1800 to 2000 hours. I was going for a while, but my work schedule was changed so I couldn't go. County PD sends their recruits through Rio Hondo, I might go(depending on my work schedule) through their pre academy fitness program which starts in July. Keep us posted.
                      Saving the world,one funeral escort at a time....

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                      • #12
                        i was able to attend a few of those work out sessions, but my work schedule and location do not allow me to get there on time anymore, gotta love so cal traffic. Thanks for th e tip though

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                        • #13
                          Originally posted by F67 View Post
                          i was able to attend a few of those work out sessions, but my work schedule and location do not allow me to get there on time anymore, gotta love so cal traffic. Thanks for the tip though
                          No problem... I'm in the same boat as you. Good luck.
                          Saving the world,one funeral escort at a time....

                          Comment


                          • #14
                            Running and asthma

                            I've got a question. I have asthma and find it difficult to run long distances. Does anybody have any thoughts to help me increase my stamina on runs. I can do about 2 miles without hacking my brains out.
                            "In a world of compromise, some don't"

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                            • #15
                              Originally posted by F67 View Post
                              Thanks for all the insight. I have been running 1-2 times per day (once in AM before work, and once when i get home at 6pm), 4-6 times a week. I am pushing myself everyday, and can run for 6 miles at a 9min 15sec pace. I will try alternating, to allow for some miles to be quicker than others, as I have heard that causes the body to react and not to store excess fats for later use.
                              You need to be cautious about overtraining. Your body needs a chance to rest and repair itself between workouts. Without rest/recovery you risk injuring yourself. Also, it's simply possible to try to push yourself too hard in one workout. Pushing yourself is good, but pushing yourself to injury is very bad. You need to maintain a good balance.

                              If you've decided to concentrate on running you may want to check out some of the training plans on runnersworld.com However, since your biggest concern is changing your body composition by reducing body fat you absolutely need to make changes to your diet and incorporate resistance training (aka weightlifting) into your plan. Building muscle will help you burn more fat.

                              Comment

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