Weight/Diet

Question
I have been a police officer in Indianapolis for almost 8 years and I have noticed a increase in weight gain since I started.  I have never been small.  I was about 210lbs (15% Body fat) my last in high school in 1992.  I was called for active duty as a reserve (army) in 1996 where I ended up in the best shape of my life, 228 (7% body fat).  I ran alot and ate the same good food everyday with maybe a free day once a week.  I currently weight 270lbs and about 25% body fat.  My neck is 20 inches and I lifted weights alot when I was younger, but have just lifted here and there the past 3 to 4 years.  I play basketball once a week and run maybe 2 to 3 month.  I eat bad alot of times at work because of the job and the pressure form other officers.  My question is, I'm looking for maybe a schedule that would not be too demanding for fitness and deit.  I like stuff simple and don't mind eating the same stuff all the time.  I have a young son and my wife has another in the oven so time is sometimes hard to find, but do I can make some.  I do alot of the baby-sitting on my days off but I love to get eary and do stuff around the house.  I work 2p-10p so it messses up your eating schedule.  Any books or ideas for me, the uniform is tight and need to stop being so lazy.  Thanks John  

Answer
Hello John,
Great question, and it's sure not a short answer. I'm on spring break this week, so my access to a computer is limited, so I'm going to provide you with a few articles that should give you plenty of info on getting started. While, they may not directly answer your questions as it pertains to your specific lifestyle, the information will hold true for everyone, but like mentioned you'll have to tailor it to your individual lifestyle.
If you have any questions after reading the articles please feel free to email me directly [email protected] and I'll get to them as soon as I get back.
http://philkaplan.com/thefitnesstruth/metabolism.htm
http://philkaplan.com/thefitnesstruth/caloric_deprivation.htm
http://philkaplan.com/thefitnesstruth/sugar.htm
http://philkaplan.com/thefitnesstruth/supportive_eating.htm
http://philkaplan.com/thefitnesstruth/update_8_15_01.htm
http://philkaplan.com/thefitnesstruth/women&weights.htm
this last article is in relation to women, but the main point is the importance of resistance training for those seeking fat loss.
http://philkaplan.com/thefitnesstruth/8basicexercises.htm

You asked about books as well. I've written 2 books, and authored 3 DVDs and a few audio CDs.

The first book is just a compilation of stability ball exercises and DVD, for someone who wants some new exercise ideas or those seeking to workout at home.
The 2nd book, is a complete program with 2 DVDs, and 2 audio CDs that covers all the information I give my personal training clients. Including nutritional info, cardio info, and how to incorporate resistance training.

To Your Success!
Mark Shields

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