14 Day Police Workout Plan: Lose Fat & Build Muscle

If you want to lose weight and get into shape for the police fitness test you’ve come to the right place.  In this article, you will get a 14 day action plan that will help you burn fat and prepare you for the police training academy or any police related physical abilities test.

So here’s your complete 14-day WARP-SPEED Police officer fat loss  guide:

Day 1 – Stop Everything to Plan, Shop, & Prepare This Meal Plan

I hope you’re reading this on Sunday because I want you to plan, shop, and prepare today. If it’s Monday, skip your workout and do this instead – its THAT important.

And I don’t just mean planning what you are going to eat for dinner. I mean planning what you are going to eat for every meal for the next two weeks.

Don’t tell me that’s too hard. After all, most people with lean physiques stick to a relatively similar diet for 90% of their meals and then enjoy a random cheat/reward meal 10% of the time.

So your schedule might go like this:

  • Breakfast – 2 eggs, 1 slice rye toast, 1 apple, Green Tea, fish oil
  • Snack – 1oz raw almonds, 1 pear, Green Tea
  • Lunch – Grilled chicken/salmon or black bean salad with spinach,
    onion, peppers, mushrooms, etc., 1 banana or bowl of cherries,
    2 cups unsweetened iced tea with lime or lemon
  • Snack – Unlimited raw vegetables and hummus

Dinner – Protein and vegetables and fruit…so this could be a small piece of steak, chicken, or fish, along with your favorite vegetables, and a bowl of your favorite fruit.

Or it could be the veggie dinner I had last Monday of quinoa with red pepper-cashew sauce and avocado wrapped in kale leaves.

Or it could be wild rice with beans and avocado and salsa.

That schedule won’t change much with the exception of a slight variation in your main course at dinner and then one time per week schedule a meal of your favorite food.

Everyone can stick to this plan for 14 days and this tip alone will help you lose 5-12 pounds of fat in just two weeks. This is also how you’ll need to eat for the rest of your life. It’s not hard, it just requires a little practice. Keep at it and never give up.

So to review, here’s your 3-step guide to Day 1.
  1. Plan your meals.
  2. Shop for the food.
  3. Prepare the food (cut everything up, put in the proper trays,
    cook food if necessary, and get it all packed up for work)

In addition to planning out all of your meals, you must also start keeping a food journal (you could do it online too) because studies show keeping a food journal will help you lose fat faster.

Next, make sure you do 60 minutes of activity today AND take a “before” photo along with your weight, body fat (if possible), and measurements of your waist, hips, arms, and thighs. Continue to weigh yourself every other day. Research shows frequent check-ins lead to greater weight loss.

Day 2 – Download the “Police Specific Workout Program

You must set every workout and activity session as an appointment with yourself that you must keep – just like a doctor’s visit. Let nothing, except real emergencies, come between you and your workouts.

Today you’re going to do a police specific workout plan. Now if you are currently using long, slow, boring cardio to lose fat, stop that bad habit immediately and switch to interval training.