Obesity Discussion Forums

[Prince du Nord]

Hi all,

My name is Lee and I'm new to the forum and I wanted to come to a site where I could really use the help and advice of others while in my pursuit to lose weight. This month I am commencing a new low salt diet and more cardio as part of my regimen. All this because I am looking to meet the height/weight requirements for the New York State Police. My problem was the fact that I was being sedentary for awhile and not doing much but going to work or classes. I have been paying close attention to the advice given on previous posts/threads.If any of you have other advice I can use that would be greatly appreciated!

[Willow]

Good for you... that is a fantastic goal to reach for. My brother had to do the same thing for the marines. Sorry I don't have any good suggestions yet (I weigh more than you) lol

Willow ~*~

[Obesity Discussion]

Originally Posted by Prince du Nord

Hi all,

My name is Lee and I'm new to the forum and I wanted to come to a site where I could really use the help and advice of others while in my pursuit to lose weight. This month I am commencing a new low salt diet and more cardio as part of my regimen. All this because I am looking to meet the height/weight requirements for the New York State Police. My problem was the fact that I was being sedentary for awhile and not doing much but going to work or classes. I have been paying close attention to the advice given on previous posts/threads.If any of you have other advice I can use that would be greatly appreciated!

I am curious, what kind of height/weight requirements does the NYPD have? As far as advice, well, it would help to know more about your specific situation. What type of cardio are you doing? How much and how long? Are you lifting weights? What type of tests do you have to do to get in?

[Audrey]

Welcome to the forums!

It good to have a set goal to shoot for! I'm sure you'll do great.

How much salt are you allowed to have on this low-salt diet?

[Prince du Nord]

Originally Posted by Obesity Discussion

I am curious, what kind of height/weight requirements does the NYPD have? As far as advice, well, it would help to know more about your specific situation. What type of cardio are you doing? How much and how long? Are you lifting weights? What type of tests do you have to do to get in?

I am not too sure about the requirements for NYPD but for New York State Police their requirements are at their website (just google New York State Police Heigt/Weight requirements) I would give you the link but apparently I am not allowed to do that yet until I have more posts. An example I will give as pertains to me is since I am 5'9'' my weight for a medium frame body must be between 142-156 pounds with no more than 18.9% body fat. As you can see from the chart the guidelines are very strict to be a state trooper. So far the cardio I am doing is a Tae-Bo DVD workout every morning which sustains my heart rate for 20 minutes, 50 pushups, 50 sit-ups, and then in the afternoon I go for a 30 minute jog. I have, as of yet, not lifted weights as my workouts are more isotonic than anything else. I would definitely like to but I am wondering if I am supposed to shed the body fat before I build muscle. Is this fact true or is it possible to kill two birds with one stone and do that at the same time? To answer your second question about what the fitness requirements to get in it is as follows for males:
Age Group: 20-29 30-39
Sit-ups (1 min) 40 36
push-ups 33 27
1.5 mile run (min) 12:18 12:51
Definitely any advice you may have for me in regards to meeting the fitness requirements will be fantastic!

[Prince du Nord]

Originally Posted by Audrey

Welcome to the forums!

It good to have a set goal to shoot for! I'm sure you'll do great.

How much salt are you allowed to have on this low-salt diet?

Hi Audrey! Well for my diet I am trying to not exceed 2,200 mg of sodium as per my 2,100 calorie diet. Before then my sodium was in the 4,000's mg. I am keeping track of my sodium and carb intake in a food diary. From there I do hope to maybe get it a little lower so I am doing everything in baby steps. So far so good I was able to stay below my set sodium intake per day. Its not easy thats for sure but being on this forum and reading other threads and getting advice from everyone has been a source of encouragement

[Obesity Discussion]

Originally Posted by Prince du Nord

I am not too sure about the requirements for NYPD but for New York State Police their requirements are at their website (just google New York State Police Heigt/Weight requirements) I would give you the link but apparently I am not allowed to do that yet until I have more posts. An example I will give as pertains to me is since I am 5'9'' my weight for a medium frame body must be between 142-156 pounds with no more than 18.9% body fat. As you can see from the chart the guidelines are very strict to be a state trooper. So far the cardio I am doing is a Tae-Bo DVD workout every morning which sustains my heart rate for 20 minutes, 50 pushups, 50 sit-ups, and then in the afternoon I go for a 30 minute jog. I have, as of yet, not lifted weights as my workouts are more isotonic than anything else. I would definitely like to but I am wondering if I am supposed to shed the body fat before I build muscle. Is this fact true or is it possible to kill two birds with one stone and do that at the same time? To answer your second question about what the fitness requirements to get in it is as follows for males:
Age Group: 20-29 30-39
Sit-ups (1 min) 40 36
push-ups 33 27
1.5 mile run (min) 12:18 12:51
Definitely any advice you may have for me in regards to meeting the fitness requirements will be fantastic!

To be honest, you should try lifting weights, because as you shed fat, your body is going to shed a little muscle in the process. Lifting weights will help you keep that muscle as you lose weight....not to mention you'll get a little stronger too.


Do you know what type of physical test they're going to do?

[Prince du Nord]

Originally Posted by Obesity Discussion

To be honest, you should try lifting weights, because as you shed fat, your body is going to shed a little muscle in the process. Lifting weights will help you keep that muscle as you lose weight....not to mention you'll get a little stronger too.


Do you know what type of physical test they're going to do?

Yeah I just bought some weights today to lift. I am also happy to report I lost my first 3 pounds. To answer your question they will test you on the entry requirements I stated in the previous post. Before which they will take down your official height and weight and if you exceed the weight requirements (as pertains to your height) they will do an official skin fold test to find out your BMI. After which you perform the PFT and once that is passed you continue on to the other stages of the hiring process.

[Obesity Discussion]

Originally Posted by Prince du Nord

Yeah I just bought some weights today to lift. I am also happy to report I lost my first 3 pounds. To answer your question they will test you on the entry requirements I stated in the previous post. Before which they will take down your official height and weight and if you exceed the weight requirements (as pertains to your height) they will do an official skin fold test to find out your BMI. After which you perform the PFT and once that is passed you continue on to the other stages of the hiring process.

Wow that was quick! Congrats on the weight loss!!!

[Prince du Nord]

Originally Posted by Obesity Discussion

Wow that was quick! Congrats on the weight loss!!!

Yeah I just have to make sure I am not losing it too fast. It has been 4 days and I have already lost 3 pounds. I have cut down my sodium drastically and drink alot of green tea and water but I must ensure that the weight loss is a healthy one.

[Obesity Discussion]

Originally Posted by Prince du Nord

Yeah I just have to make sure I am not losing it too fast. It has been 4 days and I have already lost 3 pounds. I have cut down my sodium drastically and drink alot of green tea and water but I must ensure that the weight loss is a healthy one.

It's early, and cutting your sodium may have lead to you retaining less water. I wouldn't be surprised if most of your initial weight loss was water weight. Your weight loss pace will probably slow down over time. Also to consider, did you weigh yourself at the same time under the same conditions? People tend to weigh the least when they wake up first thing in the morning, so if you weighed yourself late night the first time, and in the morning the next time, that could account for a few of the pounds.

[Prince du Nord]

Originally Posted by Obesity Discussion

It's early, and cutting your sodium may have lead to you retaining less water. I wouldn't be surprised if most of your initial weight loss was water weight. Your weight loss pace will probably slow down over time. Also to consider, did you weigh yourself at the same time under the same conditions? People tend to weigh the least when they wake up first thing in the morning, so if you weighed yourself late night the first time, and in the morning the next time, that could account for a few of the pounds.

It might very well be water weight. But I do pace myself. I never weigh myself before I go to sleep and the morning after. I weigh myself every morning. I need to get out of the habit anyway because some people say that you must weigh yourself no more than weekly. You may be right though this may slow down. I just dont want it to slow down so far that I plateau. What practices should I adopt to keep from flatlining on weight?

[MikeB]

High Intensity Interval Training - HIIT is the best form of cardio - no more than 30 minutes max of alternating between sprints and jogs - best case is to start on an exercise bike - 30 seconds sprint then 30 seconds slow to catch breath for 10 sprints with a 2 to 3 minutes warm up and cool down. You'll lose way more fat than just doing cardio as proven by about 10 recent studies. Also it will get your heart in shape for fighting the bad guys which with adrenaline will cause you to gas out quickly in combat. I helps me massively for wresting matches with my son.

[Prince du Nord]

Originally Posted by MikeB

High Intensity Interval Training - HIIT is the best form of cardio - no more than 30 minutes max of alternating between sprints and jogs - best case is to start on an exercise bike - 30 seconds sprint then 30 seconds slow to catch breath for 10 sprints with a 2 to 3 minutes warm up and cool down. You'll lose way more fat than just doing cardio as proven by about 10 recent studies. Also it will get your heart in shape for fighting the bad guys which with adrenaline will cause you to gas out quickly in combat. I helps me massively for wresting matches with my son.

Thanks alot MikeB. I'll have to give that a try. Good to do something new versus my standard 30 minute cardio workout

[Obesity Discussion]

I second HIIT, one of the best fat burning methods around! As long as you're eating fewer calories a day than your body is burning, then you will continue to lose weight and shouldn't flatline. As you lose weight your body burns less calories so in theory you should readjust your calorie intake as you drop weight to keep up the same weight loss pace.