Winter type workout

Backcountry_IDN said:
Well to be honest I haven't been to the gym since September. Been hunting ever since. Me and the wife had our first child so I ate what she ate and well I gained some baby weight.

My main goal since I have quite a few hunts this next year (6-9) all minus 2 are pack in hunts. I really want to get down to the weight I was when I was playing in college. So lose weight and build the endurance but also maintain at the least and gain strength. A lot to ask for but I have some time. Been going to the gym last few weeks just doing push, pull, legs type workouts. Once spring and summer hit it'll be more high intensity.
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First, congrats on the kid.

Secondly, its polar opposites of workout to lose weight and gain muscle.

I have some general rules of thumb, depends on your body, genetics and general habits as well as what you are prepared to do.

To lose weight is diet dependent thing. Unless you're like my wife who lives off candy and doesnt gain a pound, unlike me who gains 20 lbs just looking at a cake the wrong way.
Less CALORIES is the solution. None of those other diets work, and if they do, it was simply putting them in a caloric deficit and they didn't know it.

To gain muscle, you want to be in a caloric surplus, roughly 250-350 calories over your daily intake for your weight.

High intensity workouts are good for burning fat, working out with a slower heart rate is burning fewer calories.

For muscle gain its the opposite, but after the first year, or less, you'll hit that plateau. So I recommend doing the twice a week splits per muscle group after the first 3 months of getting back into it, focusing on compound movements. Dbal helps too. :eek:
 
dfanonymous said:
First, congrats on the kid.

Secondly, its polar opposites of workout to lose weight and gain muscle.

I have some general rules of thumb, depends on your body, genetics and general habits as well as what you are prepared to do.

To lose weight is diet dependent thing. Unless you're like my wife who lives off candy and doesnt gain a pound, unlike me who gains 20 lbs just looking at a cake the wrong way.
Less CALORIES is the solution. None of those other diets work, and if they do, it was simply putting them in a caloric deficit and they didn't know it.

To gain muscle, you want to be in a caloric surplus, roughly 250-350 calories over your daily intake for your weight.

High intensity workouts are good for burning fat, working out with a slower heart rate is burning fewer calories.

For muscle gain its the opposite, but after the first year, or less, you'll hit that plateau. So I recommend doing the twice a week splits per muscle group after the first 3 months of getting back into it, focusing on compound movements. Dbal helps too. :eek:
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W

Thank you! Ive been dieting for past couple weeks. My wife's the same. Ive always had one of those bodies where I had to workout to maintain weight. Bad genetics on that part. But I lose it quick if I put my head down and grind. Especially with diet. Few years back I lost 52lbs in 3 months. So that's nice but I gain weight quick.
 
Backcountry_IDN said:
What do you fitness gurus do in the winter for workouts besides hit the gym and lift? Treadmill? If so, just run? Walk on incline? step machine?

Looking for something else to do besides walk on incline for 30min-60min
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Use to be a personal trainer. I would suggest 20-30min of cardio. Probably a treadmill at an incline with a target heart rate of 150 - 165bpm. Don't focus on distance or speed, focus on keeping your heart rate in that target zone. After cardio I would do 30-40 minutes of weight lifting and I would suggest focusing on muscle groups you will use in the process of hunting (i.e. Legs, biceps, shoulders, back). I wouldn't completely ignore the other muscle groups (chest & triceps) but they aren't as necessary as the others in my opinion.
 
I've always found the stair climber is the best workout indoors for hunting. Don't hold the side rails and it will work all of your stabilizing muscles too. I always vary the speed and distance, sometimes slow and steady for 20+ minutes and other times pushing VO2 max by stepping up the speed every minute up to a run and then stepping back down 1 speed/min. That ones a killer, but really helps when you need to kick it in overdrive in the mtns.
 
Take up Trad or conventional archery and walk the 3D course...

Great work out,,, hoon the hand eye skills and lots of fun going after the 40 targets on top of the long walk,,, don't forget to stretch and exercise on the path...

Bring your small pack of trial lunch and coffee / Tea/ or drink of your choosing...
Find the range that has the longest 3D course so it benefits the walk,,, hopefully there is a lake close by so you can do some fishing as well...

Cheers from the North
 
And yes,,, get your heart rate into """your""" age and weight bracket and work on holding there for 20 ish minutes,,, start off easy at first...

The best of the best get-goings is walking outdoors,,, find different trails and areas that you want to look at... Change things up,,, walking once or twice a week,,, throw in a few trips to the swimming pool,,, grab the basket ball and shoot a few hoops...

There is nothing wrong with golf,,, so long as you plan on shooting every ball into the woods,,, its the best Deer scouting areas I've ever seen,,, Ha... Remember to pack only 1 club to play the whole course on foot... Go 9 or 18 at your choosing as well as lone-wolf so you can step-out to let others pass you by...

That way you can walk the deer trails in the forest...

Yuppers,,, a bit of mountain biking,,, bowling,,, and 1000's of other out door sports...

We do the on foot long range target shooting up here in the North,,, rap off a few rounds on crown land,,, then walk the distance to check the targets,,, remember to place targets where you are before moving on,,, that way you have it set-up once you move forward,,, we call it back-shooting... Shoot features going forward,,, then targets on the return... Its super fun...

Make things up as you go in """all""" outdoors activities... Its what gives us ideas to enjoy everything that we do...

Moving is the key word,,, eat better,,, and Grin from ear to ear with a big smile... A happy person is normally a healthy person...

Cheers from the North
 
10-15 mins of jump rope if you can stand it. Treadmill if you can't run outside. I hate the treadmill personally.

Do cardio type muscle exercises like burpees, pushups, box jumps, lunges, alligator or Spider-Man crawl, bear crawl, pull ups / chin ups, dips, box step ups, box drills on the ladder (like at football camp), standing long jumps. You can do all this in a 30 yard strip in a gym. You can set it up like a circuit and do 5 sets of the circuit for 10 - 20 reps for each exercise. Or you can do it like a traditional lift and do 3 x 10s - 15s for each exercise. They are usually smokers and give you endurance in areas you didn't realize you needed it in.
 
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Around here the wolfs move down with the game.So they usually get within reach,I do have a built jeep that gets me close.But hiking for hrs burns lots of calories,toughens feet up also.Done several snow shoe in 5-6 miles,the wolfs like to pad the roads too.Treking poles are nice too.
 
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