• Private Investigator Fitness

    Private Investigator fitness isn’t discussed much. Private Investigators spend a lot of time immobile. We sit at desks researching, we sit in cars on surveillance, and we sit and listen.. a lot. What some private investigators don’t do is make time for fitness routines to help counter all that down time. If you’ve researched gym routines you probably came away with you need to do multiple sets, reps, and varying weights to make any progress. That’s somewhat true, but not to the extent you might read in bodybuilding magazines, or body building blog sites.

    Let’s clear some things up first:

    • It’s OK to use machines, you don’t have to use free weights. Unless you are a competitive bodybuilder or powerlifter, you don’t have to use free weights as the bulk of your routine.
    • You don’t have to do a lot of volume to make progress. Volume works well if you are taking steroids, that’s synthetic testosterone, insulin, and growth hormone. Also, you’re not going to get bulky like the professional bodybuilders like you see in bodybuilding magazines unless you use those extra “supplements”.
    • Frequency is your goal. When you are looking to get into shape naturally, without steroids, frequency works best for making progress as opposed to volume.
    • You don’t need to live in the gym. Ideally you’ll want to spend 45 minutes in the gym 4 days a week. You can find time for that right?
    • Isolation exercises aren’t necessary unless you are a competitive body builder. Compound exercises (lifts that utilize more than one joint) will hit those muscles effectively as using isolation when done correctly.
    • No cheating! No half reps or quarter reps. You want to use full range of motion for each lift. Don’t get caught up in the numbers and start ego lifting. Loading up the weight and lifting with poor form to try and impress other gym goers is how you can get injured.
    • Other gym goers don’t care. That’s right, they don’t care what you are wearing, how much you are lifting, or how you look. Don’t get caught up in that cognitive bias that everyone is judging you.
    • That being said, there is some etiquette you need to learn if you aren’t already familiar with it. Take a look at this article here.

    The traditional weightlifting method most are familiar with is 3 sets of 10 per exercise. I’m not going to use that method in the post because we are focusing on frequency over volume. You can make progress with 1 to 2 sets of 10 reps or failure. Don’t believe it? Take a look at Dorian Yates. Dorian trained 1 set to failure for each exercise and won 6 Mr. Olympias.

    Like I mentioned above, it’s OK to use machines. A lot of hardcore weightlifters will tell you different, but the truth is, there’s nothing wrong with them as long as you use them correctly. Free weights can be hard on your joints. For example bench press is a shoulder killer if you don’t keep your elbows in during the reps. Squats have been unfairly labeled as causing knee problems, but their actually good for your knees when done correctly. If you already have knee trouble, don’t do any exercise that causes you pain or discomfort. Listen to your body.

    Private Investigator Fitness Routines

    If your goal is to just get some exercise, and you don’t like the idea of lifting weights, cardio might be just what you are looking for:

    Private Investigator Fitness Cardio Routine

    • Walking – Walk anywhere from 1 to 3 miles four times a week. 3 miles takes around an hour and your time will shorten as you get into better shape. You can walk outside or on a treadmill. If you use a treadmill set it to a 1% to 2% incline, this is relative to walking outdoors.
    • Jump Rope – Get a clear space and an egg timer. Set the timer for 1 minute and start jumping. When the time is up, set it to 30 seconds, rest and then start back at the 1 minute mark again. Do this for 5 rounds and work your way up to 10. When you can do 10 1 minute rounds with a 30 second rest between each round, move on to 2 minute rounds with a 1 minute rest. Keep going until you work your way to 10 3 minute rounds with a 1 minute rest between each one.
    • Heavy Bag – The same timer principle as with jump rope. Start off with 1 minute rounds and work your way up.

    With the heavy bag you might break it down like this:

    • Round 1: All jabs
    • Round 2: All Crosses
    • Round 3: Jab, Cross
    • Round 4: Jab, Cross, Hook
    • Round 5: Jab, Cross, Hook, Uppercut

    Beyond round 5 mix it up and throw combinations that feel comfortable. Don’t always hit the same spot or area on the bag, mix it up, hit high, hit low, and hit the middle. Move around the bag, circle to the left, bob and weave, then circle to the right. Keep moving. I mentioned egg timer, but if you have a smart phone, there are lots of round timers you can get and use as well. You can even add a music playlist to some.

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    Private Investigator Fitness Weight Lifting Routine

    Weight lifting is the best in my opinion, it’s the perfect drug. Your body releases endorphins and you can get addicted to the process, it becomes a way of life. When you build muscle you also increase your metabolism, which also makes it easier to stay lean. Diet is important, but I’ll get into that in a later post.

    Let’s take a look at a 4 day routine for weight lifting based on push pull muscle groups:

    Monday – Push

    • Bench Press: 1 to 2 sets of 10-15 reps
    • Incline Bench Press: 1 to 2 sets of 10-15 reps
    • Shoulder Press: 1 to 2 sets of 10-15 reps
    • Leg Press or Squats: 1 to 2 sets of 10-15 reps
    • Leg Extensions: 1 to 2 sets of 10-15 reps

    You don’t have to do “bench press”, you can do dumbbell press, or any machine that duplicates the movement.

    Tuesday – Pull

    • Pull ups or chin ups: 1 to 2 sets of 10-15 reps
    • Lat Pulldown: 1 to 2 sets of 10-15 reps
    • Barbell Row, Seated Row, or Cable Row: 1 to 2 sets of 10-15 reps
    • Deadlift, or Romanian Deadlift: 1 to 2 sets of 7-10 reps
    • Hamstring Curl: 1 to 2 sets of 10-15 reps

    Wednesday – Off Day

    Thursday – Push

    • Bench Press: 1 to 2 sets of 10-15 reps
    • Incline Bench Press: 1 to 2 sets of 10-15 reps
    • Shoulder Press: 1 to 2 sets of 10-15 reps
    • Leg Press or Squats: 1 to 2 sets of 10-15 reps
    • Leg Extensions: 1 to 2 sets of 10-15 reps

    Friday – Pull

    • Pull ups or chin ups: 1 to 2 sets of 10-15 reps
    • Lat Pulldown: 1 to 2 sets of 10-15 reps
    • Barbell Row, Seated Row, or Cable Row: 1 to 2 sets of 10-15 reps
    • Deadlift, or Romanian Deadlift: 1 to 2 sets of 7-10 reps
    • Hamstring Curl: 1 to 2 sets of 10-15 reps

    The first set of each exercise is a warm up set. The second set you want to increase the weight to the point where you can get at least 10 reps. If you go past 10, that’s fine, keep going until you can’t get another rep for that set. What we are doing here is triggering protein synthesis, which leads to building more muscle and strength. In gym language, you are making gains!

    As you progress into your private investigator fitness routine you can start changing it up. Start by adding in other lifts or variations of lifts that feel good and break up your fitness routine so it doesn’t get tedious. You might also try a different gym at some point. All gym aren’t the same and a new gym will have different equipment forcing you to modify your routine.

    Keep a bottle of water with you while you are in the gym and sip on it between sets. Staying hydrated is important while you are lifting. A shaker bottle works well for this. If you are considering increasing your protein intake by supplementing with whey protein, stay away from GNC, GNC is over priced. Take a look at Tiger Fitness. Tiger Fitness has better deals and you get even better deals around the holidays. Check out their YouTube Channel also. Marc Lobliner, the owner is a straight shooter and gives good advice. Another favorite of mine for good deals on supplements is Mutant. Mutant has really good deals around the holidays also. You should checkout the Mutant YouTube channel as well. The Mutant On A Mission series can clue you in to the best gyms, some of which may be near your area.

    This is the first post in the private investigator fitness series. Keep watching for more on Fitness Fridays!