Backcountry sports
Well-Known Member
Drink 2 glasses of water first before eating stay away from fast food and dairy and exercise I'm 66 lost 20 lbs in 6 months
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Dieting for Mountain Training and weight loss
- Thread starter Timnterra
- Start date
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BrentM
Well-Known Member
I am almost 51 and been in Idaho all my life. Not that it makes me any better or worse it is just that mountain hunting is normal. I also have guided a fair bit for 30 years. You don't have to be in the ultimate condition to be fit enough to enjoy a hunt you just need to the endurance and stamina to not get beat down.
Eating: for me this a routine of eating less more often. It is also about the quality. I consume very little sugar comparable to many. I don't drink soft drinks of any kind, water, water, water.....coffee in the morning. Ha ha. For lunches and dinner my wife and I have a reasonably attainable plan. We cook enough for dinner that I have left overs the next day. Again, look at the portion you are consuming. During actual fitness training and muscle building I will add a protein shake mid morning, and mid afternoon. Make the shake is not a high calorie high sugar mix.
Exercise: the pack on the stepper is fine but I find it not all that necessary and don't do it. I vary the intensity of elliptical, rowing, biking, and stair climbers throughout the work out. I also jog a little. Typically I will do 1 hour per day of a mix of those during training. Maintaining or lazy slacker times I do 30 mins a day and walk the dog at night 1.5 miles. I take a 30-40 lb pack, my normal day pack weight, when I hike on the weekends. Never hike without my pack. I'd also suggest working on your core (stomach/lower back) each day and a leg day each week. You don't need to lift a lot of weight, you need higher counts, 20 reps for example at moderate and lighter weight levels. Lungs, steppers, etc. Incorporate upper body as well.
Gear: This is overlooked a lot. Unless you are a hiker you will likely be wearing heavier pants, boots, and socks. Hunters often don't know the advantage of light weight performance clothing. When I switched to high quality light weight gear I was amazed at how well I was able to do day after day. Lifting a 1.5 lbs boot and 2.5lb pant 50000-70000 times a day will flat wear you out way quicker than a .75 lb boot and 1.5lb pant. All of my gear now is super light and layer driven. It is expensive but well worth it in the end. Not pushing a brand but I wear salomon boots now and will likely never wear anything else during the fall season. Winter I am still wearing a mix of heavier boots until the wear out. I'll switch to salomon winter this fall is my plan.
Eating: for me this a routine of eating less more often. It is also about the quality. I consume very little sugar comparable to many. I don't drink soft drinks of any kind, water, water, water.....coffee in the morning. Ha ha. For lunches and dinner my wife and I have a reasonably attainable plan. We cook enough for dinner that I have left overs the next day. Again, look at the portion you are consuming. During actual fitness training and muscle building I will add a protein shake mid morning, and mid afternoon. Make the shake is not a high calorie high sugar mix.
Exercise: the pack on the stepper is fine but I find it not all that necessary and don't do it. I vary the intensity of elliptical, rowing, biking, and stair climbers throughout the work out. I also jog a little. Typically I will do 1 hour per day of a mix of those during training. Maintaining or lazy slacker times I do 30 mins a day and walk the dog at night 1.5 miles. I take a 30-40 lb pack, my normal day pack weight, when I hike on the weekends. Never hike without my pack. I'd also suggest working on your core (stomach/lower back) each day and a leg day each week. You don't need to lift a lot of weight, you need higher counts, 20 reps for example at moderate and lighter weight levels. Lungs, steppers, etc. Incorporate upper body as well.
Gear: This is overlooked a lot. Unless you are a hiker you will likely be wearing heavier pants, boots, and socks. Hunters often don't know the advantage of light weight performance clothing. When I switched to high quality light weight gear I was amazed at how well I was able to do day after day. Lifting a 1.5 lbs boot and 2.5lb pant 50000-70000 times a day will flat wear you out way quicker than a .75 lb boot and 1.5lb pant. All of my gear now is super light and layer driven. It is expensive but well worth it in the end. Not pushing a brand but I wear salomon boots now and will likely never wear anything else during the fall season. Winter I am still wearing a mix of heavier boots until the wear out. I'll switch to salomon winter this fall is my plan.
NO SODA!!!! or French Fries or snaking carbs. Snack on almonds or walnuts. If reading up on health/nutrition/metabolism is something that would interest you look at the book "The Perricone Prescription". This read will give you information, perspective and motivation for better health.
Temporary fasting has worked well for me, Ive always been a snacker - try snacking on almonds, sunflower seeds/raisins, etc.
I have stopped sugar entirely.
once I got the 16/8 fast thing down my portions went way down, you'll be surprised just how little food your body really needs to run.
Here's my motto for diet - if she flies in the air, walks on this earth or swims in the sea I'm eating it! If it doesn't do any of those 3 I stay away from it!
I have stopped sugar entirely.
once I got the 16/8 fast thing down my portions went way down, you'll be surprised just how little food your body really needs to run.
Here's my motto for diet - if she flies in the air, walks on this earth or swims in the sea I'm eating it! If it doesn't do any of those 3 I stay away from it!
I'm in a similar situation myself. I've been hitting the gym (orange theory fitness) for about 2 months now and I am seeing a difference in my stamina, but my weight hasn't really changed much, nor has my diet. How about this, Tonight when I get home I'll do a weigh in, I'll challenge you and anyone else to a month long percentage weight loss. This will motivate me for sure and maybe do the same for anyone else who wants to join in. Maybe this should be a whole new thread in and of itself? So, who is interested ?
To keep it simple, weight watchers works. You can eat whatever you want but poorer the food choice, the more it'll cost ya. Foods are all based on points with a daily allowance and weekly extra points to use if needed. You can gain points for exercise. All tracked in an app. Its gotta be simple enough to stick to it and its about as simple as you get. It basically teaches about food choice and column which is the root of the problem.
A lot can be said to this as well as fitness. Im.happy to chat if you'd rather. Just direct message me
A lot can be said to this as well as fitness. Im.happy to chat if you'd rather. Just direct message me
Backcountry sports
Well-Known Member
Stay positive find another person to do you exercise with that positive with you
Not a commercial: I had very good success with the Advocare 24 day Jumpstart. It is a fairly rigid program for 3 weeks, but you get to eat. Between the financial motivation and results, I was able to shed some lbs pretty fast.
After that, intermittent fasting (eat from 11am to 7pm only) has allowed me to maintain weight on a less rigorous diet. Glad to discuss more in PM. Not affiliated with Advocare.
Good Luck!
After that, intermittent fasting (eat from 11am to 7pm only) has allowed me to maintain weight on a less rigorous diet. Glad to discuss more in PM. Not affiliated with Advocare.
Good Luck!
Timnterra
Well-Known Member
I'm in, I accept your challenge. I just weighed this morning I'm at 215. How are we going to do this challenge?
TXAoudadKlr
Well-Known Member
Fasted cardio (empty stomach$ in the morning helps a ton in losing body fat. Doesn't have to be terriblely long or intense. Just about 20-30 minutes with enough intensity to get a sweat going. My go to is the treadmill about 3 mph at a 10% incline or Stair master at about 65-70 steps a minute. My bodybuilder friends take a fat burner of some sort or put down a cup of black coffee prior to the session
Two years ago I used a diet called "Whole 30" & it worked great. I used it twice thru the year(2018) before my Oct. elk hunt & dropped over 20 lbs. along with my workout/exercise. I was in the best shape i'd been in, in over 20 years.
Last year I was in a similar state as you. 5'10" 214 at my heaviest. I should be around 180! I started running hills on weekends and in the summer before my elk hunt I would do evening runs with a sand bag in my pack. Getting my legs strong was key to losing weight. I am at 190 now and still slowly shrinking in a healthy way. I also recommend a meal replacement shake, they help me not snack mid day. I take MTN OPS ammo shakes. There area ton out there though, I like a shake that is more than just a bunch of protein. Good luck and remember the scale moves slow at first as you start to build muscle at the same rate as losing fat. It can be frustrating at first but I always judge by if my clothes are feeling baggy on me
codyadams
Well-Known Member
I'm there with ya, 5'11" and 230, I have stout legs from years of hiking these mountains your hopefully gonna see this fall, but also a gut. I eat healthy food, rarely eat fast food anymore, mostly wild game and veggies of some kind for dinner, with mixed in chicken and fish, but I eat too much of it, and stuff myself. Thankfully my job keeps me walking stairs all day....winter is a bad time too because it's too cold to go for runs/walks outside that I love to do, but it's starting to warm up. I plan on starting to lower my calorie intake and continue my active life, and hopefully drop down.
Also, keep in mind cardio!! When you draw your tag, we will be hunting between 8500 and 10,000+ feet elevation depending on weather and where the elk are hanging out, and the air gets thin. I live at 7,000 ft elevation, so I am somewhat accustomed to it, but even I notice the thinner air when I get up higher.
Having a fitbit or something like that could help, it will at least remind you, and then you will think what you are working for, and that reminder helps.
Hope ya draw the tag, will be good to meet ya and hopefully take out a few elk!!
Also, keep in mind cardio!! When you draw your tag, we will be hunting between 8500 and 10,000+ feet elevation depending on weather and where the elk are hanging out, and the air gets thin. I live at 7,000 ft elevation, so I am somewhat accustomed to it, but even I notice the thinner air when I get up higher.
Having a fitbit or something like that could help, it will at least remind you, and then you will think what you are working for, and that reminder helps.
Hope ya draw the tag, will be good to meet ya and hopefully take out a few elk!!
nicholasjohn
Well-Known Member
You're right about the sugar, and anything made out of wheat turns into sugar very quickly after you eat it. This gets stored as fat on our bodies, and fuels the craving for more, more , more. The resulting spike in our blood sugar levels is addictive. I cut out wheat & sugar when I found out that I'm allergic to both ( about thirty years ago ) and EVERYTHING about my health improved - including my sleep. I now get all my carbs from high-fiber fruits and green vegetables, and eat a lot of protein. Starches are out, I don't miss them at all. The book PROTEIN POWER, by Drs. Michael & Mary Eades, was a God-send for me. I've been living by their dietary program for decades.
Another book I highly recommend is BODY BY SCIENCE, by Dr. Doug McGuff. It's about his high-intensity weight training program, and it even builds muscle mass on older people. I've been doing it for years, too, and it's amazing. He's also not a fan of traditional cardio, and stresses that the heart is best strengthened indirectly by building skeletal muscle mass, which creates a higher demand on the heart - even while the body is resting. This is consistent with what I learned when I was working as a cardiology technician years ago, and I do much better hunting in rough terrain since I got on this program than when I was doing traditional cardio training. I have quit running, and my knees & hips feel much better. I function a lot better at high elevations, too. The workout doesn't take long, but it is grueling. You will learn to love it, as I have. ( Hint - the guy who chimed in about squats and dead-lifts has nailed the concept, and he's probably an animal to try to keep up with on a hunt.)
Lastly, I'd like to say this : you probably have pretty good muscle mass now, from carrying around the extra weight of the body fat. Once you lose the fat, you'll see what you've got there. Building that muscle mass further makes the fat go away even quicker, and the low-to-moderate carb diet burns it off at a rate that can be pretty alarming. You will feel like an animal when you are running your body on your stored body fat, since it is a much more potent fuel than carbs are. This makes the workouts go well, and this diet and the workouts work hand in hand. The blood sugar roller-coaster settles right down, and the groggy, lethargic feeling and grouchiness that often accompanies the lows of these swings will disappear.
I can't say enough about how these two things have improved my life, and if you search YouTube for the authors of these books, you can see if it appeals to you. ( There's a lot of stuff there about the workout program, with the doctor demonstrating most of it.) Good luck, and I hope you draw that tag.
