Top 5 Police Exercises to Get in Shape and Lose Weight

Top 3 Most Common Mistakes When Trying to
Get in Shape & Lose Weight

Scale Obsession

the numbers on the scale is not always the best indicator of weight change. Measuring your waistline and taking monthly photos of yourself can reveal actual body change, even if the scale number doesn't change.

Resistance Training

Research shows that weight training can increase your metabolism, and burn fat much faster than only doing cardiovascular exercises by itself. Combining aerobic exercise and weightlifting is shown to be most effective for weight loss.

Ignoring Fiber Intake

Research has shown that fiber helps reduce appetite by forming a gel that holds water. This gel moves slowly through your digestive tract, making you feel full longer. doubling your daily fiber intake could result in less calorie intake.

Why Doing HIIT Exercises can Help You Burn Fat

Want to Become a Cop, But you're Overweight
Do These 5 Exercises For Fat Loss

Whether you want to drop body fat in preparation for the police agility test, police training academy, or you just want to lose a few extra pounds, you have come to the right place. In this article I’m going to discuss five highly effective fat loss methods that you can do right in the comfort of your own home

In addition to following a good diet, proper exercise is a very important aspect of the body fat shedding process. In this article you’re going to read about five effective but simple  exercises to lose fat.

There are many ways to go about losing the weight considering all the various machines and routines, but we’re going to zero in on exercises that fall into the two main types of exercises- aerobic and anaerobic (strength training).

The primary role of aerobic exercise is to help your body burn fat calories during the exercise routine. Meanwhile, strength training’s contribution to weight loss is to burn a number of calories while you rest, which is known as increasing the speed of your resting metabolic rate (RMR).

Interestingly, the more muscular your body is, the more your RMR actually increases (i.e., burns more calories) because it takes more energy maintaining muscles than it does to maintain fat. With that in mind, here are five aerobic and strength training exercises that can easily be done almost anywhere and when done with consistency will certainly assist you in losing weight.

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It is so important to adopt a workout routine that will build muscle and burn fat at the same time.

Do each of these five exercises in sets, 2 to 3 sets, 10-20 of each per set. However, if you’re just starting a training program, consider beginning with fewer sets and fewer reps per set. You might want to try working out  just 2-3 days/week, except the walking.

1)Squats. These will build your leg and buttock muscles, which are the largest muscles in the human body. Every other day stand in front of mirror, place your feet at shoulder/s width and squat up and down.

Add 2 lb as you begin to build strength. or 5 lb. dumbbells to your routine, holding them in your hands and your work out. Be sure to loosen up a little first, and stop immediately if you feel any pain in your knees.

2)Pushups. Doing push ups are a form of strength training because you are supporting nearly 70% of your body weight. These will increase your RMR and strengthen your arms.

3)Jumping Jacks. Perhaps you haven’t done any of these since elementary gym class, but this is an excellent aerobic exercise that affects the entire body. These can be noisy, so be considerate of neighbors if you live in any room above the first floor.

4) High Stepping. This is a great way to not only burn calories, but to also give your heart a good workout. Use stairs if you have them in your home. You can also use stackable step mats (stack from 12 to 15 inches high <38cm>) or a step stool with a wide, solid base.

This is also a good exercise for shaping your rear-end and legs. Don’t overdo it at first. If you can only do one set of each of these four exercises initially, that’s fine.

5) Fast Walking. Once you have completed the first four sets of exercises, finish with fast walking. This is better than regular walking because you can burn fat even faster.

After stretching and loosening up, build to a fast speed and try to maintain it for some time. Once you get tired, rotate between a few minutes of fast and then slower walking. 30-60 minutes is ideal once you build to that ability.

Utilizing just these five effective and simple exercises aids you in losing weight and combining exercises that build muscle (strength training) and burn fat (aerobic exercises). They may seem a bit old school, but they really work!

If you want a step-by-step 26 weeks workout plan that includes a comprehensive meal plan for fat loss, visit Fit For Duty Workouts.


The Do's And Don'ts of Healthy Weight Loss

  • Don’t Starve Yourself
  • Don’t consume so much alcohol
  • Don’t fall for gimmicky diets
  • Don’t stress about the numbers on the scale
  • Don’t hop from one diet to the next
  • Don’t consume processed foods
  • Don’t make it a habit of eating fast food 
  • Don’t load up on bread
  • Don’t neglect exercise
  • Do stay with it for the long haul
  • Do eat a balance meal
  • Do treat yourself once a week
  • Do take care of yourself emotionally
  • Do track your steps
  • Do create a weekly meal plan
  • Do it foods that are high in fiber
  • Do lower your sodium intake
  • Do drink 8-10 glasses of water

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