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Physical Training For Mountain Hunts & Backpacking
Dieting for Mountain Training and weight loss
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<blockquote data-quote="7mm08Aussie" data-source="post: 2165534" data-attributes="member: 118281"><p>Hi, I'm a hunter and sports and exercise scientist in Australia so I think I may be able to help out with this question.</p><p></p><p>The bottom line with fat loss is that your body is like a car that is fuelled with food, if you consume to much fuel (calories from food) and don't drive enough (exercise) your going to store the fuel as excess body fat. </p><p></p><p>To in order to lose weight you need to be in a calorie deficit meaning your body is burning more fuel than it is consuming. This can be induced in a number of ways either by exercising more, eating less or a combination of both which is what I would recommend.</p><p></p><p><strong>Diet</strong></p><p>The key to a good diet is a one that is made up of whole foods and is not missing any of the key macro nutrients (protein, carbs, fats) and in the right amount. If you can cut out all the processed and high sugar foods as these will be very high in calories (a lot of fuel) , salt ( make you hold more water) and chemicals (just not good for your overall health), if your a sucker for that sort of stuff like me then just keep it to once per week. </p><p></p><p>In terms of good foods to eat:</p><p></p><p>Protein sources: Should be lean meats such as chicken, fish, venison, beef, bison, turkey. </p><p>Carb sources: Should be generally complex carbohydrates such as beans, rice, potatoes, quinoa, oats, sweet potatoes</p><p>Fat sources: Should be unsaturated fat sources such as avocados, fatty fish, eggs and greek yoghurt. </p><p></p><p>- Also stay well hydrated and consume at least 2.8 liters of water per day. Hydrate well during and after training sessions.</p><p></p><p>Some general tips.</p><p>- Eat smaller meals more often throughout the day it will stop you from completely stuffing yourself. </p><p>- Often when you are eating less food you will be hungry just because your stomach is used to consuming larger amounts of food, this can be combated by eating large salads which are low in overall calories (energy) but take up a lot of room in your stomach, they are often pack full of micro nutrients as-well. </p><p>- Every meal should include a protein source and a carb source and a small amount of fat, this could simply be the oil you cook in. Every meal should include some vegetables aswell.</p><p>- Avoid cutting out whole food groups such as carbs, yes you will lose weight quickly but if your going to lose weight and keep if off its got to be looked at as a change in eating habits, not just a short term diet. </p><p>- finally if you fall off the horse don't throw it all away its easy to get disheartened but think about what getting in shape will do for your hunting and your overall lifestyle. </p><p></p><p></p><p><strong>Exercise</strong></p><p>For weight-loss your goal should be to complete longer duration, moderate intensity exercise at least 3 times per week, as this will burn more calories and help you lose more weight than short duration, vigorous intensity exercise.</p><p></p><p>in terms of the format just find something your like whether it be running, long walks, the stair-master, rowing, swimming all of them will work as long as you work hard and be consistent it will work for you. When doing the exercise as a general rule you should find it difficult to hold a conversation with anyone because of your effort. </p><p></p><p>Also don't neglect weight training, by building more muscle your body will automatically use more calories as a body with more muscle will have a higher resting metabolic rate than the equivalent weight body that has a higher fat percentage. </p><p></p><p><strong>Some general tips</strong></p><p><strong></strong></p><p><strong>- </strong>With both the fitness and weightlifting start small and work your way up to harder more intense training. </p><p>- With your weightlifting let your form dictate how much weight you use not the other way round. </p><p></p><p>Sorry for the long rant but its just something that I am passionate about and love to see people get to their fitness goals, I hope this helps and goodluck with hunt. </p><p></p><p>Cheers </p><p>Sean</p></blockquote><p></p>
[QUOTE="7mm08Aussie, post: 2165534, member: 118281"] Hi, I'm a hunter and sports and exercise scientist in Australia so I think I may be able to help out with this question. The bottom line with fat loss is that your body is like a car that is fuelled with food, if you consume to much fuel (calories from food) and don't drive enough (exercise) your going to store the fuel as excess body fat. To in order to lose weight you need to be in a calorie deficit meaning your body is burning more fuel than it is consuming. This can be induced in a number of ways either by exercising more, eating less or a combination of both which is what I would recommend. [B]Diet[/B] The key to a good diet is a one that is made up of whole foods and is not missing any of the key macro nutrients (protein, carbs, fats) and in the right amount. If you can cut out all the processed and high sugar foods as these will be very high in calories (a lot of fuel) , salt ( make you hold more water) and chemicals (just not good for your overall health), if your a sucker for that sort of stuff like me then just keep it to once per week. In terms of good foods to eat: Protein sources: Should be lean meats such as chicken, fish, venison, beef, bison, turkey. Carb sources: Should be generally complex carbohydrates such as beans, rice, potatoes, quinoa, oats, sweet potatoes Fat sources: Should be unsaturated fat sources such as avocados, fatty fish, eggs and greek yoghurt. - Also stay well hydrated and consume at least 2.8 liters of water per day. Hydrate well during and after training sessions. Some general tips. - Eat smaller meals more often throughout the day it will stop you from completely stuffing yourself. - Often when you are eating less food you will be hungry just because your stomach is used to consuming larger amounts of food, this can be combated by eating large salads which are low in overall calories (energy) but take up a lot of room in your stomach, they are often pack full of micro nutrients as-well. - Every meal should include a protein source and a carb source and a small amount of fat, this could simply be the oil you cook in. Every meal should include some vegetables aswell. - Avoid cutting out whole food groups such as carbs, yes you will lose weight quickly but if your going to lose weight and keep if off its got to be looked at as a change in eating habits, not just a short term diet. - finally if you fall off the horse don't throw it all away its easy to get disheartened but think about what getting in shape will do for your hunting and your overall lifestyle. [B]Exercise[/B] For weight-loss your goal should be to complete longer duration, moderate intensity exercise at least 3 times per week, as this will burn more calories and help you lose more weight than short duration, vigorous intensity exercise. in terms of the format just find something your like whether it be running, long walks, the stair-master, rowing, swimming all of them will work as long as you work hard and be consistent it will work for you. When doing the exercise as a general rule you should find it difficult to hold a conversation with anyone because of your effort. Also don't neglect weight training, by building more muscle your body will automatically use more calories as a body with more muscle will have a higher resting metabolic rate than the equivalent weight body that has a higher fat percentage. [B]Some general tips - [/B]With both the fitness and weightlifting start small and work your way up to harder more intense training. - With your weightlifting let your form dictate how much weight you use not the other way round. Sorry for the long rant but its just something that I am passionate about and love to see people get to their fitness goals, I hope this helps and goodluck with hunt. Cheers Sean [/QUOTE]
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