Getting in Shape

**Morning Coffee** · 04-10-07, 10:26 PM

I would like to spend the next few months getting in shape , currently im 5'1 and 137lbs ,( female) i plan on starting a gym membership this weekend , i know to work on upper body strength and running , however , two things im not sure on . 1. what is the most effective workout program for both areas and 2.where would i find out what kind of healthy diet to start and maintain ? Oh and im thinking i need to quit smoking , i dont drink and im over 39 but thats all i will admit to , lol .

Im south of Nashville but i believe the academy is in Donelson ? Anyone know the academy requirements , etc ? Any tips , hints , advice , prayers,lol.

**k-9max** · 04-10-07, 11:22 PM

All i can say is Good Luck!!!!!!!!!!!

**conalabu** · 04-11-07, 04:06 AM

Look up circuit training. Basically, you run for a distance, you do push-ups/sit-ups/dips/weights, then run again, repeat cycle for an hour or so. Length of each depends on what you can handle. Heck of a lot easier to stay dedicated to if you have a work out partner.

Another good fun work out is...sex. This also achieves maximum benefit with a partner.

**mfranklin01** · 04-11-07, 04:44 AM

Originally Posted by Morning Coffee

I would like to spend the next few months getting in shape , currently im 5'1 and 137lbs ,( female) i plan on starting a gym membership this weekend , i know to work on upper body strength and running , however , two things im not sure on . 1. what is the most effective workout program for both areas and 2.where would i find out what kind of healthy diet to start and maintain ? Oh and im thinking i need to quit smoking , i dont drink and im over 39 but thats all i will admit to , lol .

Im south of Nashville but i believe the academy is in Donelson ? Anyone know the academy requirements , etc ? Any tips , hints , advice , prayers,lol.

the best advise i can give you is first to quit smoking...it doesnt help with running. circuit training as mentioned earlier would be the best as thats what is going to be happening at the academy. i know at the academy i went through they would run us then stop and make us do pushups/situps and the dreaded flutter kicks. then start running again. if i were you as far as the running goes start off just running for time (like 20 mins then walk for 20 mins) then after about two weeks of increasing your time start going for mileage. the diet part is easy...if it comes from a drive thru dont eat it. if you cook it at home and it isn't fried its usually ok. good luck and i hope this helps some.

**rob84** · 04-11-07, 08:56 AM

Run, run, run, and run some more

Oh, and stop drinking calories. I'm not joking, I stopped drinking regular soda, and anything with calories, and I lost 8 pounds in two weeks. I really couldnt afford to loose the weight lol, im 6'2 and 185 now. But, I know this will get some weight off, so give it a try and good luck!

**BigDawg** · 04-11-07, 09:06 AM

The circuit training is the best to get into shape for an academy. To stop smoking I suggest Zyban or something similar.

**Morning Coffee** · 04-11-07, 09:28 AM

rob84 , I use to drink Diet Dr Pepper or Caffeine free Diet Coke everyday for years , when i got sick i couldnt tolerate the colas so i went to ginger ale or seven up and i couldnt believe the difference it made . I miss my diet dr pepper but i am working hard to stay away from the colas . Not sure what the differerence between dark colas and ginger ale / seven up is but there is .

Anyone know ?

**rob84** · 04-11-07, 09:39 AM

I love diet dr. pepper!

**10-42Adam** · 04-11-07, 01:22 PM

Consistency is key. Once you start your workout plan, stick to it. You'll be sure to notice results.

I would recommend starting off at a good pace and building up. Don't go out there and kill yourself in the first week and do too much. You should be very sore after your first workout. If you're not, you didn't push yourself enough!

Do some running. Do some dumbell exercises. Quit smoking. Stick to a healthy diet. It's a simple plan but it works.

Let us know how it goes for you! I try to get into my gyms atleast 5 days a week if I can so it's a big interest of mine. I'm not a huge guy but I'm solid. Let me know if you have any questions, I'd be glad to try and help you out...

**slick628** · 04-11-07, 01:57 PM

CROSSFIT

When I was in the academy, we had a few instructors who lived by Crossfit. Unfortunately, those instructors have gone back to the streets, so I don't think the new recruits get to enjoy the Crossfit experience. Essentially, you are lifting and running at the same time, and you keep going until the gig is up...assuming you don't throw up first. sounds horrible, however, that is the kind of strength and endurance you will need if you ever get in a fight.

I believe you can just go to crossfit.com to check it out. And good luck at the academy