Quite smoking, time to get back into shape...

[boomhower]

But I don't really know what the best route to take is. Last time I just started running and doing sit-ups and push-ups. It was effective but I know there has to be a better way. I do enjoy running but due to my schedule most days I am limited to the treadmill which I hate with a passion. My work schedule is what make it so hard, I work a rotating day to night twelve hour shifts which goes like this

M-T days
W-Th off
F-S-S nights
M-T off
W-Th days
F-S-S off
M-T days

On my short weeks it isn't hard to keep in a routine. On the long weeks it is hard. I typically don't get home until a little after seven and have to get up at 4:30 on day shift. On nights I get home around the same time but get up around four. It's also difficult to arrange eating times so I have some energy when I get home to do anything.

My goals would cardio and some muscle would be nice, I am thin but have a body type that muscle would build on. Mainly is my cardio. I'm a cop so being able to run and fight until back-up arrives are the two main goals. Right now I am overall pretty thin with about an inch or two of fat on my stomach. I am paranoid about being overweight so protein shakes and other weight gainers are difficult for me to try.

I am thinking P90X or something of the like. A gym is completely out of the question.

 

[RKS]

P90X requires about an hour a day six times a week. It also doesn't really emphasize cardio.
I think Beach Body has an another routine called Insanity that seems to be shorter and geared towards a cardio.

 

[boomhower]

P90X requires about an hour a day six times a week. It also doesn't really emphasize cardio.
I think Beach Body has an another routine called Insanity that seems to be shorter and geared towards a cardio.

Beach body is around 55 minutes as well and from everything I have read not geared towards beginners at all. It was just a thought, maybe neither is the answer, hence why I am asking.

 

[darkxshade]

IMO the first step to anyone wanting to become serious is to take it easy and just get into a habit of consistency before ramping up their workload or following any type of program. So my advice first and foremost is to figure out a schedule that's flexible and works best for you. Worry about the what's and hows later, we'll still be here to provide you with your next steps.

 

[ZOOYUKA]

A gym should not be out of the question. It helps tremendously if you can separate where you relax and where you workout. Your dept doesn't have a weight room?

 

[boomhower]

A gym should not be out of the question. It helps tremendously if you can separate where you relax and where you workout. Your dept doesn't have a weight room?

There is one that we share with the Sheriff's dept. It would be convenient for me to stop on the way home from work but if I started rolling home at 8:30 or 9:0 I am going to find myself divorced. On my off days it is pretty far away.

 

[SociallyChallenged]

There is one that we share with the Sheriff's dept. It would be convenient for me to stop on the way home from work but if I started rolling home at 8:30 or 9:0 I am going to find myself divorced. On my off days it is pretty far away.

You can bang out a lifting session in 30-60min relatively easily, especially if you're a beginner. That would address your desire to gain muscle mass. On the days that you're not lifting, you could do any kind of cardio you desire - running, biking, swimming, Tabatas, interval training, etc. Your wife wouldn't hate you and I'm sure she wouldn't mind you getting into better shape

EDIT: And if you work for the fire department, which it sounds like since you share a gym with the Sheriff's dept, you actually get paid to work out, don't you? Win-win situation there, man.

 

[ZOOYUKA]

There is one that we share with the Sheriff's dept. It would be convenient for me to stop on the way home from work but if I started rolling home at 8:30 or 9:0 I am going to find myself divorced. On my off days it is pretty far away.

Do what you need to do, but remember excuses are the #1 reason people are out of shape.

 

[boomhower]

EDIT: And if you work for the fire department, which it sounds like since you share a gym with the Sheriff's dept, you actually get paid to work out, don't you? Win-win situation there, man.

Nope, police dept. Believe me we don't get paid to workout. You should see some of the guys I work with. One in particular I am still trying to figure out how he fits in the car.

 

[brikis98]

If you are primarily interested in strength/size and are relatively new to lifting, the gold standard is the routine in Starting Strength. The book is also the best resource I've seen for teaching all the lifts. Stronglifts 5x5 is a very similar routine that is also worth looking into. They do require a gym, but weight training is essential if you are serious about getting stronger & bigger.

However, since it sounds like you are a police officer, you may also want to consider Crossfit. It's a workout routine used by the military, police, firefighters and MMA folks to develop "general physical preparedness" (GPP): that is, Crossfit aims to develop all aspects of fitness, including not just strength, but also power, speed, endurance, stamina, agility, coordination, etc. The workouts are constantly varied and include a little bit of everything: weight lifting, running, gymnastics, climbing, rowing, kettlebells, and so on. For more info, check out What is Fitness?, What is Crossfit?, Start Here, and the FAQ. Again, Crossfit requires a gym for a lot of the workouts, but the workouts are typically very short (under 20 minutes) and there are many possible substitutions for equipment you don't have access to (e.g. instead of KB swings do DB swings, instead of rope climbs do towel pull-ups, etc).