First of all, eat properly - plenty of starchy foods and protein. I'm of the opinion that a decent diet is all you need and the supplements you can spend a fortune on come somewhere between marginally useful and outright magic beans, but doubtless others will disagree.
Body weight exercises at home are absolutely fine for building strength - the Royal Marines have an excellent section of their website devoted to advising potential nods how to get fitter here. Come up with a decent plan, don't focus on upper-body to the exclusion of all else and concentrate on training yourself to a high standard rather than measuring yourself again the police fitness test. Have at least one day off a week, and if you don't really enjoy exercise for exercise's sake then work it into something you're more likely to enjoy and so stick to, such as biking to work or a sport. I know of plenty of cops who are into MMA, Krav Maga or the like - aside from any direct uses it may have it'll teach you to manage adrenaline and give you a good work-out.
I have been looking at protein drinks; not sure if I really need to do it that way though. Like you said, it is the sort of thing that you would probably use in the last moments before you do something.
When I exercised at a young age, I did enjoy it. I am pretty sure I can enjoy it one I get a routine going and stick with it.
I want to focus on both my upper and lower body, without neglect.
That site offers a lot of handy information, thanks for that!
Some great guides for bodyweight exercises:
Don't be put off if it's tough or you have to repeat a week. Keep at it and you will see yourself get noticeably stronger!
Also if you enjoy lifting weights but hate the gym have a look into kettlebells. Essentially a cast iron cannonball with a handle on it which you can do a variety of exercises with to build muscle and also practically work as cardio at the same time.
Don't forget cardio is just as important, if not more important than anything listed above in terms of exercise. Go for a jog around the block! I have a guide similar to the above which'll get you running 10k in 2 months or so. Let me know if you're interested and I'll go dig it up!
I try and avoid doing any running/jogging simply because I doubt it is going to be useful other than useful for improving my endurance because, as I said, I don't gain weight easily. But, I always go out every day, so I suppose I could get to my locations in style.
I don't hate gyms, I've never experienced what it's like, but I have an idea of what it's like, and for someone of my self, I don't think I would even fit in quite yet. I would use the gym if I could not go any further at home or really needed to body build.
Before I exercise, I always make sure my blood is rushing, and check that my BPM is between 130 and 160 before any exercises as recommended by an online resource.
I'd definitely be interested in that other guide, thanks!
Those two sites are really nice, easy to navigate, and offer concise information and more importantly confidence. Thanks!EDIT:
I saw the author of that website has also authored a book. I just ordered it.
Edited by Deividdo, 29 January 2012 - 03:54 PM.