How to Lose Weight, Improve Endurance for the Police Fitness Test
99% of police recruits have no idea what they are doing when it comes to getting prepared for the phyiscal fitness test. They don’t know how to get more results in less time. All they think about is doing cardio workouts when that’s the “backwards” way of getting in shape for the police academy and/or the departmental administered physical fitness test.
Slow cardio might work okay for beginners who haven’t done anything but sit on a couch for the last 20 years. If you want to truly burn fat, improve your endurance, and reduce your body fat, then you need follow a no-nonsense “interval training focused” police specific workout program.
You can exercise for less time and get more results. Research shows that interval training helps men and women lose fat faster than long, slow cardio. My past clients prove it too!
If you are doing long, slow, boring cardio to prepare for the police fitness test, you’ll never get the results you want. Research shows that men and women can do an hour of cardio six days per week for an entire year, and they’ll still only lose 5 pounds. That’s 60 hours of cardio exercise to lose 1 pound! There’s no way you could convince a sane recruit to do that.
Instead, you need to focus on shorter fat burning workouts that include both interval training and resistance training. You need to find the right fat loss diet for your personality. I highly recommend a diet of whole, natural foods which is a major focus point in my fit for duty workout guide.
You can depend on your diet for more fat loss than you should expect from cardio. You simply can’t out-exercise a bad diet no matter how much cardio you do. The Fit For Duty nutrition philosophy is incredibly simple, yet effective.
“Avoid anything that’s in a box or bag; eat more fruits, veggies and lean proteins; eat less bread and sugar.”
That’s it. Just simple, real food, combined with short, burst workouts to help you get more fat burning results as you inch closer to the police test.