3-4 months to get in shape.

[Lakov_Sanite]

Well title says it all really. I've applied for the local county police Dept and while I've passed the written test the physical ones that are coming up aren't doable by me right now.  I have 3-4 months tops before I'll have to take the first exam (mile and a half run in 15min,25 sit ups in one min, bench 70% body mass, sit and reach) Fairly simple stuff really but I'm a guy that spent the last several years playing wow.

I have access to a small gym via my apt complex and am going to be getting some fast walking/running in.  Right now I'm 5'11, 220lbs and while I don't eat a fast food and there's some muscle there I am just plain out of shape.

So, is 3-4 months possible, can you help?

[Signe]

Cool.  Good luck with everything! 

Other than that, I can't help you.   

[Nebu]

Three best suggestions:

1) Join a local gym and get a trainer.

2) Get P90x and prepare to have your balls busted.  See THIS THREAD.

3) Buy THIS BOOK and follow it to the letter.  

[Grimwell]

It is very possible. The US Army does it in 2 months. Odds are you won't spend the bulk of your day in a Basic Training style regimen, but with the extra time you should have no problem.

You know the exact exercises you need to pass apparently, so focus on them every day and push yourself hard and you will get there. I went into BT at 5'10" and 220lbs, came out at 5'10" and 182 lbs and passed the physical stuff with ease. Anecdotal, but I hated running and wasn't in shape and that didn't seem to stop them from making me run, and run damn fast. 

Good luck.

[gryeyes]

Start off slow, walk a mile or two at a slow pace a few times a week. After that week try to jog a minute for every 2 you walk. Slowly ramp up the distance and jogging to walking ratio. You can easily walk a 10 minute mile. None of the other criteria should pose a problem if you consistently exercise and watch your calorie intake.

[Nebu]

Most self-only workout programs fail.  If you're going to do this without the aid of a trainer, at least make sure that you have a friend/colleague to workout with.  You'll want the push on those days that you lack motivation. 

[Soln]

best advice on top of what others have said:

1) stop drinking.  Seriously, stop it for the time being.  Don't even bother with light beer -- train away the taste until you can make your goals

2) sleep more.  Also seriously.  Your body grows muscle tone only with sleep.  And the increased activity will make you irritable otherwise.

GL!

[Broughden]

Most self-only workout programs fail. 

^ This.

Even if you dont pay a trainer or buy some video or book, get a friend to work out with. Some who is in better shape than you and who will PUSH you and bust your balls about doing your work outs.

Do 1 hour of exercise everyday. Do something.  
Preferably 3 days a week of runnning for 45 mins to 1 hour. Dont worry about speed or distance. Just keep running the whole 45 mins to 1 hour. You will naturally get faster and go longer as your cardio endurance increases. Try to add some hills or run in a hilly area. Dont run the same route every day, mix it up and keep it interesting.
3 days a week of sit ups and push ups and pull ups and butter fly kicks and lunges.
Alternate days.
Take one day a week of complete rest.

Do this for three months and you will be set with ease.

[Lakov_Sanite]

Once(if) you pass the background check and initial physical all recruits are put on crossfit for exercise until they enter the academy. Would it be fine to start with another exercise program and switch? should I start crossfit now?(im not sure if im in shape for that yet)

[Draegan]

Depends on what you want to do.  I just bought a decent workout regiment book last night which I plan to start up with on Sunday. 

Get a friend or a trainer if you can afford it.

Or just concentrate on the tests if you don't want to get in overall good shape.  If you goto the gym 3 days a week and run 3 days a week you should be ready to go after 3-4 month depending on how you are right now.

[Cheddar]

Well title says it all really. I've applied for the local county police Dept and while I've passed the written test the physical ones that are coming up aren't doable by me right now.  I have 3-4 months tops before I'll have to take the first exam (mile and a half run in 15min,25 sit ups in one min, bench 70% body mass, sit and reach) Fairly simple stuff really but I'm a guy that spent the last several years playing wow.

So, is 3-4 months possible, can you help?

Ummm, you can walk 1.5 miles in 15 minutes.  If you spend the next 2 months running 1 hour everyday and doing pyramid pushups you should be fine.  Maybe lift weights 3 times a week after your first month.  25 situps?  Is that a joke? 

I am actually going to be starting a workout routine at the end of this month (I gots 2 weeks vacation and will be drinking on the beach in NC, hence the delay) - keep us posted on what you do and how you progress!

[K9]

My only simple advice would be to start with cardio and body-resistance stuff (sit-ups, push-ups, star jumps, squats etc) and stretching every day before you start on resistance weights like benching. Also skipping is one of the best exercises you can do imo. Also morning is the best time to exercise by all accounts.

[Tale]

Look after your immune system while you do this, particularly if you're running your own training (a professional trainer should incorporate looking after your immune system). This is one mistake I've made in the past as a cyclist when going from zero fitness to peak fitness in a few months. Overtraining runs down your immune system and even if you feel fit and are losing weight, you can end up catching whatever sickness is going around and being unable to exercise, which sets back your goals.

[Nebu]

Look after your immune system while you do this, particularly if you're running your own training (a professional trainer should incorporate looking after your immune system). This is one mistake I've made in the past as a cyclist when going from zero fitness to peak fitness in a few months. Overtraining runs down your immune system and even if you feel fit and are losing weight, you can end up catching whatever sickness is going around and being unable to exercise, which sets back your goals.

This. 

Over-training, under-eating, and not sleeping enough are the only reasons that I get sick anymore.  I'm a huge fan of taking vitamin B and C every morning if not a acomplete multivitamin. 

The best other advice I can give you would be dietary. 

1) eat 5-6 small meals a day. Breakfast is a must and never eat after 8pm.

2) Eliminate refined carbs.  Only eat whole grains as your carbs

3) drink only water.  About 1 gallon a day.

[FatuousTwat]

What is the biking equivalent to 1 hour of jogging, or is it about 1:1?

[Trippy]

Well title says it all really. I've applied for the local county police Dept and while I've passed the written test the physical ones that are coming up aren't doable by me right now.  I have 3-4 months tops before I'll have to take the first exam (mile and a half run in 15min,25 sit ups in one min, bench 70% body mass, sit and reach) Fairly simple stuff really but I'm a guy that spent the last several years playing wow.

I have access to a small gym via my apt complex and am going to be getting some fast walking/running in.  Right now I'm 5'11, 220lbs and while I don't eat a fast food and there's some muscle there I am just plain out of shape.

So, is 3-4 months possible, can you help?

How old are you?

[Trippy]

What is the biking equivalent to 1 hour of jogging, or is it about 1:1?

It's more like 2:3 with jogging burning more calories per unit time. It's also easy to cheat cycling so it helps to use a heart rate monitor.

[dusematic]

Jesus Christ, I know Cheddar already said this, but you can speed walk 1.5 miles in 15 minutes.  220 at 5'11 is fat but not morbidly obese.  What's your deal?  Are you just a huge pussy?  You're worried about sit and reach?  I love how the biggest washed up losers always become cops.  By the way, quick poll, how many geniuses can you think of that became policemen?  Go ahead.  Everyone close your eyes and think of all the great minds throughout history that got into law enforcement. 

I think I've made my point.

[Tale]

What is the biking equivalent to 1 hour of jogging, or is it about 1:1?

It's more like 2:3 with jogging burning more calories per unit time. It's also easy to cheat cycling so it helps to use a heart rate monitor.

I've no idea about cycling vs jogging, but jogging is definitely the more intense activity on flat land. But if you do road cycling like me, you're covering vast distances compared with joggers and the energy you burn depends on where you go. I have a 45 minute hilly commute to work on my bike and it's a real workout. If I spent 45 minutes going round the local preferred flat cycling route, I'd burn much less.

[Broughden]

By the way, quick poll, how many geniuses can you think of that became policemen?  Go ahead.  Everyone close your eyes and think of all the great minds throughout history that got into law enforcement. 

I think I've made my point.

2nd guy from the right. First Police Commissioner of NY City.

[Big Gulp]

(mile and a half run in 15min,25 sit ups in one min, bench 70% body mass, sit and reach)

Jesus Christ.  No wonder we have so many fatass cops.  25 sit ups in a minute?  Don't strain yourself Bubba.  And a 15 minute mile???  That's fucking walking speed.

ETA:  Sorry about repeating what's already been said.  These qualifications make the Army's "old guy" standards (ie, 35 and over) which even old guys admit are a joke, look respectable in comparison.  I've also let my latent cop-hatred creep in.  For this, I do not apologize.  Cops are scum.  Lazy, braindead, short-dicked, power-tripping scum.  I wholly endorse bad things happening to them.

[Sky]

I think I've made my point.

You usually do.

[Nebu]

What the fuck is wrong with some of you people?  A guy comes here to ask for help in attaining a goal and you toss out abuse. 

Christ, are you all really that insecure? 

[Miguel]

Jesus fucking Christ what is wrong with some of you people?  Why the hell does his intended profession have anything to do with what was asked?

How about you pretend it was written this way and see if it really makes any difference:

Well title says it all really. I'm an accountant (and I sit most of the day) and I'd really like to start getting in shape. I've given myself 3-4 months tops to achieve the following goals (mile and a half run in 15min,25 sit ups in one min, bench 70% body mass, sit and reach) Fairly simple stuff really but I'm a guy that spent the last several years playing wow.

I have access to a small gym via my apt complex and am going to be getting some fast walking/running in.  Right now I'm 5'11, 220lbs and while I don't eat a fast food and there's some muscle there I am just plain out of shape.

So, is 3-4 months possible, can you help?

EDIT: Damn you Nebu!

[Trippy]

And a 15 minute mile???  That's fucking walking speed.

It's 1.5 miles in 15 minutes.

[Samwise]

For the mathematically inept, that's a speed of 6mph, which is about average jogging speed (about twice as fast as average walking speed). 

Even when I was 16 and in okay shape I'd have had trouble with that; we had to do a 10-minute mile in my high school gym class once and I was ready to collapse afterward.  Nowadays they'd probably have to call me an ambulance after the first quarter mile, assuming my knees didn't give out before then.

[Lakov_Sanite]

Reading comprehension is hard.

This test is just to get into the door and has nothing to do with the police academy or the crossfit training they require you to do afterwards. You need to be in very good shape to 'become' an officer. That said, I don't think there are tests and physicals after you become one which is why many get out of shape I'm sure.

Thanks for the advice, things like getting anough rest and eating right are probably not what first came to mind so that'll help a lot.

[Merusk]

I certainly couldn't do any running of that sort, even when I was my fittest.  My knees have always been shit and anything longer than a few hundred meters of running feels like you're slamming me with a hammer.   It's one of the reasons I swam instead of did any sport involving running.

[Big Gulp]

It's 1.5 miles in 15 minutes.

Still pathetic.  This is coming from a guy who has been out for 4 years, is 35, and smokes like a chimney.

[Rasix]

What the fuck is wrong with some of you people?  A guy comes here to ask for help in attaining a goal and you toss out abuse. 

Christ, are you all really that insecure? 

Check the source. It's really not a big surprise. 

That being said, further abuse (in either direction) will land in a forum far below this one.  I'm not going to stick this in politics. Let's try to be helpful.

[Big Gulp]

Let's try to be helpful.

How?  I'd think it was common sense.  Start running, doing pushups, and situps.  There's nothing magical about this.

[Broughden]

What the fuck is wrong with some of you people?  A guy comes here to ask for help in attaining a goal and you toss out abuse. 

Christ, are you all really that insecure? 

Most of them? Yes. I even got ridiculous PMs from some of them based on what I have written thus far in this thread.

[lamaros]

Maybe start playing a sport of some sort as well. I'm the kind of person who donesn't really enjoy doing exercise for the sake of it, but find it fun to play games.

As long as you don't play in a leageu that has a standard too high for your current fitness it should be fun and useful.

[Sheepherder]

How?  I'd think it was common sense.  Start running, doing pushups, and situps.  There's nothing magical about this.

Did you miss the "Hey, sleep and nutrition, what a novel idea!" post by Lakov?  Did you miss the fact that more people are obese in the U.S. than not..? Let me rephrase: were you born an asshole or do you practice at it?

Back to topic: don't obsess over the scale too much, chances are you are not going to be losing a large amount of weight and keeping it off, as humans are genetically predisposed towards a certain weight with their metabolism altering based on nutritional intake and energy requirement.  If you do want to drop the flab do a lot of brisk walking, your body burns lipids during lighter activity and burns carbohydrates when you are doing heavy activity.  Fat loses more energy in the process of conversion into something usable by your body and is only metabolized when your body is at a state where you don't need extreme efficiency, there's probably literature out there suggesting an ideal heart rate for burning fat.

[Arnold]

Reading comprehension is hard.

This test is just to get into the door and has nothing to do with the police academy or the crossfit training they require you to do afterwards. You need to be in very good shape to 'become' an officer. That said, I don't think there are tests and physicals after you become one which is why many get out of shape I'm sure.

Thanks for the advice, things like getting anough rest and eating right are probably not what first came to mind so that'll help a lot.

Ok man, those entry requirements are WAY doable in 3-4 months, even if you are completely de-conditioned; it's not like you you are walking around at 350 pounds.  First of all you need to not ask this question on a game-nerd board.  With that caveat, I would suggest-

1. Get your diet in order. 

All those requirements you listed could be attained in 3-4 weeks(probably less for some of them), not months, at your current weight and conditioning level. Just try cutting out as much processed crap as you can.  As someone pointed out, cut the alcohol, and on top of that cut the sodas, and chips and cookies, etc.  If you have basic cooking skills, eat all the veggies/meat/eggs you want.  Just doing this will work wonders. 

The reason you will want to lose some bodyfat is...

2.  Crossfit - Start reading/asking around on the Crossfit board.

I said that the entry requirements you listed were easy at your current stats, but Crossfit will kick your ass.  Seriously, some of those WoDs look like hell.  If you can't do pullups, you better get familiar with them, because guys in Crossfit do tons of pullups. 

I'm sure there is material over there on how to work up to that level, and there are people over there to tell you about their experiences.

3.  Listen to the guys who said to do some pullups/pushups/running

You don't need a gym, and this will help you both towards the minimum conditioning and beginning the Crossfit stuff.  I'd add in some sprints or burpees(squat-thrusts are fine too, since you are already doing pushups) for conditioning. 

I'm not a fan of long distance running anymore, but you are at least going to have to have your joints be able to handle the running, which is why I wouldn't suggest substituting cycling, as someone else did.  1.5 miles is not far at all, but if you have been sitting for years, it will be a shock to your knees (especially if you are overweight). 

Don't bother with fast-walking on its own -  just run until your feel uncomfortable, and walk until you feel like you can run some more.  Keep doing that until you are just running (the sprints/burpees will help with that).  In my experience, when I have started running from being completely de-conditioned, my joints and connective tissue lagged way behind my cardio-vasacular system in adapting to the exercise.