Pizza, Beer and Shooting Really Big Guns!
"I have recently re-started working out again after five years of eating pizza and drinking beer. I have the typical body of a patrol sergeant. I am also the executive officer for our SWAT team (i.e. plan missions, shoot big guns, train and sit on ass while the guys do the rest!)
"I am 31 years old 5′10 inches tall, size 40 pants and weigh 250 pounds (fat ass!). I have got to lose this damn beer gut and get back in shape. I have cut way back on the carbs & calorie intake and have upped my protein intake to around 130 grams per day (lot’s of fish and protein shakes). Since I have been outta the bodybuilding loop for the past five years, I was wondering if you could give me some pointers. I’ve been jogging, walking, sprinting about 1 mile a day and lift weights about 2 times a week (bi’s tri’s, & shoulders). I work a four on four off 12 hours a day schedule. What in the world can I do to get back into shape? Thanks!"
Sgt. Phil Davis
Training Director
Special Operations Response Team XO
Jefferson County Sheriff’s Department
Tennessee
My Answer: You know Phil, I almost marked your email as spam, because your subject line read "My Fat Ass." Anyway, working 4/12’s is kind of tough, because you have no time to exercise when you get off work. But since you’re the training director, if you’re not doing it already, then workout at the facility twice a day. You seem to be on the right track with diet, but did you cut out beer too. At least limit alcohol consumption, because alcohol limits your testosterone and ups your estrogen. Makes it real hard to lose fat and gain muscle.
The other thing is you may want to revamp your strength training program, because it looks like you’re only working your arms and shoulders. You should really start training everything else also: legs, back and chest. These are bigger muscles than the arms and shoulders, so they burn more calories. Your strength program has to be designed in a way to build muscle and strip fat. For now 2 things:
1) Read my article on Building a Bigger Engine
2) Buy my book Strength and Physique. I go over 7 different strength training strategies for fat loss.
“I just read your article Return to Copland and had a few questions. I am going into a December 19th sheriff academy, and I am roughly 14 weeks away. I was planning on doing your routine. I wanted to ask you if you had any other tips, training or routine to do maybe after doing this routine for 5 weeks, or repeat it? I will definitely do the running, pull ups, pushups, and deadlifts. My current fitness levels are quite high. Maybe you can recommend some intensity tips or routine that will make the academy (at a physical level) easier? I can do around 15-18 wide grip pull ups, 63 push ups (complete, with good form) in a minute, 300m run in 46 seconds. Do you have any other tips or anything you can help me,or give me advice for me to be more than ready?”
Thank you,
Christian Artiga
My Answer: I give you everything in the article, and you want MORE? Christian, as far as physical performance in the academy, you’re going to be fine. Find out what your academy puts you through physically, and practice the pursuit exercises they will put you through. The SFPD Academy had a few 6 foot walls that we regularly jumped over, so if your academy has walls to jump, then start learning the techniques to jump them if you find them difficult. Ideally you want to jump the wall quickly but not provide much of a target for the suspect to shoot at. Good luck!
