Endurance Training

[bustergrn]

New poster here. I have a few questions I thought someone here might be able to help with.

I am 37 years old. I've never been the 'work out' kind of person. I am not obese but could stand to drop 30lbs. From the waist down, I am solid muscle because I've worked outside for my job, climbing ladders, lifting things, etc for many years. My abs need the most work and my upper body needs strengthened. I am 5'10" and weigh 200lbs. I am in good health. I've spent the last few months changing my eating habits. We've cut soda, junk food, fast food, fried food and processed foods. We've increased our fruit, vegetable and water intake 100%. My wife and I have started a couch potato to 5k running program and are working through the third week's progression right now. I can run about a mile steady now. My goal is the half marathon.

In two months, I am going to take a physical agility test for a local police department. The testing includes a lot of running with a 25lb vest. I'm okay with the running but the test includes 25 pushups and 25 situps prior to the running. This would likely be my point of failure.

I need advice on a nutritional and fitness program to get me ready for this test in two months. Any suggestions? I am fully committed to passing this test and getting hired at this job. Any help would be appreciated.

Thanks!

Scott.

 

[Jrahien]

Firstly, unless you're having back pain or balance/stability issues, I wouldn't say that your abs need a lot of work. If you want them to show, that will just come naturally with weight loss and conditioning. (Training the core in general, though, is always important.)

High intensity interval training is shown to be the most effective type of exercise for weight loss while also training strength. Local gyms and fitness centers might be offering circuit classes or boot camps (especially at this time of year) which you might enjoy. Otherwise, do a regular routine of cardio (biking or running) along with weight training. With the weight training, try to focus on multi-muscle group, dynamic exercises which can keep your heart rate slightly elevated.

As for nutrition, it seems like you're more or less doing it right. Just remember to balance your carbohydrates, fats, and proteins correctly to optimize muscle growth and weight loss and you should be on your way.

 

[ImAHardGainer]

First of all - Congratulation with your new lifestyle - I´m happy for you.

Seems like the eating and drinking habits will make a great change for you.

Running will help you loose weight. I myself went from zero to half marathon - And then a marathon - Be careful to keep running even when you don´t feel like it.

About the push ups and situps. You could do like this.

Do it 3-4 times a week, with a day of rest between.
If you can do two, then do this - You can after some workouts do one or two more - And keep going like this. Play with it, and maybe when you are at 8 - Go down to 4 reps in a workout or two - And then back.
Right down how many you did last time - And make sure to mentally stick to your plan and just do what you did decide - Sure you need to be realistic - But it´s possible.

Good luck.

 

[Barbell]

congrats on your lifestyle change. I am similar in the same position and always searching for the best ways to help in my training. How did you start your couch patat to 5l training?