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Physical Training For Mountain Hunts & Backpacking
Diet
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<blockquote data-quote="CMDR Kibo" data-source="post: 1618666" data-attributes="member: 106095"><p>Here are some basic solid steps to help stop the dieting and make everyday dietary changes to help accomplish your goal.</p><p></p><p>1. Limit portion size and limit your daily food intake to the demands of your body.</p><p></p><p>Leave the table before you are full. Not only does this help limit the calories you ingest, but <u>it will help your brain to continue to recognize the leptin hormone that signals satiety (fullness) and not develop decreased sensitivity to it, which leads to overeating.</u></p><p></p><p>Limiting the size of your meals also helps to keep the stomach from getting overly stretched. Once your stomach adjusts and gets used to smaller size meals you'll feel fuller sooner and won't feel the need to eat more at any one sitting.</p><p></p><p>2. Cut out fried, high fat and greasy foods that put a strain on your liver and cardiovascular system. Go lean with the meats you eat, eat fish (not fried) and increase your vegetable (fiber) intake.</p><p></p><p>This is important all year round but especially for hunting at altitude. Fried, fatty and greasy foods will thicken your blood like no tomorrow and anyone who has ever done or seen a pherisis procedure on someone who has eaten these foods can attest to the problems it causes for your blood to flow. The machine will struggle to process the blood. </p><p></p><p>3. Cut out the regular consumption of sugary food and drinks. Absolutely no soda. Limit juices, sports drinks, etc. Quit the beer! Ethanol (alcohol) = sugar to your liver. Replace these drinks with water.</p><p></p><p>Over consumption of sugary foods and drinks over time leads to metabolic distress and is the number one contributor to obesity (along with not enough fiber) according to Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology. Here is a link to his excellent video where he gives a presentation on this. He does dive in to some biochemistry but one should be able to get the gist of it even if you don't get the underlying cellular biochemistry. It is 1.5 hours long but well worth watching. </p><p>[MEDIA=youtube]dBnniua6-oM[/MEDIA]</p><p></p><p>4. Drink more water! …if you are not drinking enough now. Often times what you think is hunger is really thirst. Stay hydrated. </p><p></p><p>5. Regular exercise all year.</p><p></p><p>You indicate that your family genetics predispose you to a stocky build and putting on weight. If that is the case then it would seem that cardio should be emphasized more in your exercise regimen. Why not do some hiking that will give you a good slow burn cardio pace and not put as much impact on your joints as running does? You can control your route and elevation gain to tailor your workout to your needs while you also enjoy the outdoors, recon hunting areas and scout wildlife for your future hunts.</p><p></p><p>I hope these suggestions don't sound preachy, dictatorial or know it all. It's just what I have discovered as a solid foundation to good general health and weight control. And don't get me wrong - I love good down-home cooking (i.e. fatty and fried foods), sweet desserts and an occasional adult beverage as much as the next guy. I just had to make the effort to limit those in my daily diet and indulge in them only as occasional treats, not as every day indulgences, to get the results I desired. </p><p></p><p>In the end it's your body. You know it best. Listen to it and implement what works for you. I hope this helps.</p></blockquote><p></p>
[QUOTE="CMDR Kibo, post: 1618666, member: 106095"] Here are some basic solid steps to help stop the dieting and make everyday dietary changes to help accomplish your goal. 1. Limit portion size and limit your daily food intake to the demands of your body. Leave the table before you are full. Not only does this help limit the calories you ingest, but [U]it will help your brain to continue to recognize the leptin hormone that signals satiety (fullness) and not develop decreased sensitivity to it, which leads to overeating.[/U] Limiting the size of your meals also helps to keep the stomach from getting overly stretched. Once your stomach adjusts and gets used to smaller size meals you’ll feel fuller sooner and won’t feel the need to eat more at any one sitting. 2. Cut out fried, high fat and greasy foods that put a strain on your liver and cardiovascular system. Go lean with the meats you eat, eat fish (not fried) and increase your vegetable (fiber) intake. This is important all year round but especially for hunting at altitude. Fried, fatty and greasy foods will thicken your blood like no tomorrow and anyone who has ever done or seen a pherisis procedure on someone who has eaten these foods can attest to the problems it causes for your blood to flow. The machine will struggle to process the blood. 3. Cut out the regular consumption of sugary food and drinks. Absolutely no soda. Limit juices, sports drinks, etc. Quit the beer! Ethanol (alcohol) = sugar to your liver. Replace these drinks with water. Over consumption of sugary foods and drinks over time leads to metabolic distress and is the number one contributor to obesity (along with not enough fiber) according to Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology. Here is a link to his excellent video where he gives a presentation on this. He does dive in to some biochemistry but one should be able to get the gist of it even if you don’t get the underlying cellular biochemistry. It is 1.5 hours long but well worth watching. [MEDIA=youtube]dBnniua6-oM[/MEDIA] 4. Drink more water! …if you are not drinking enough now. Often times what you think is hunger is really thirst. Stay hydrated. 5. Regular exercise all year. You indicate that your family genetics predispose you to a stocky build and putting on weight. If that is the case then it would seem that cardio should be emphasized more in your exercise regimen. Why not do some hiking that will give you a good slow burn cardio pace and not put as much impact on your joints as running does? You can control your route and elevation gain to tailor your workout to your needs while you also enjoy the outdoors, recon hunting areas and scout wildlife for your future hunts. I hope these suggestions don’t sound preachy, dictatorial or know it all. It’s just what I have discovered as a solid foundation to good general health and weight control. And don’t get me wrong - I love good down-home cooking (i.e. fatty and fried foods), sweet desserts and an occasional adult beverage as much as the next guy. I just had to make the effort to limit those in my daily diet and indulge in them only as occasional treats, not as every day indulgences, to get the results I desired. In the end it’s your body. You know it best. Listen to it and implement what works for you. I hope this helps. [/QUOTE]
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