My get fit for elk plan

Discussion in 'Physical Training For Mountain Hunting And Backpac' started by valleysnyper, Oct 16, 2017.

  1. valleysnyper

    valleysnyper Well-Known Member

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    Hi guys, after reading another members post about his weight loss for an upcoming elk hunt. My 3 boys are taking me on a Colorado elk hunt next October. After learning of this, I decided to get off my but and get in shape.first alittle backstory, I'm 51 and in the worst shape of my life. About 5 yeas ago I was diagnosed with a brain tumor growing on my brain stem.after surgery I was good to go in the Docs eyes but it left alittle to be desired to say the least. Having to learn how to walk again and serious balance issues are the worst. I'm 262 lbs, I should be about 200, the last 5 years have really left me in a funk. Depression from not being able to do what I once did was very depressing. Today I hired a personal trainer and joined a gym, I'm determined to get back as far as I can. The members story really got me going. I tell the details not for pity, but in hopes that I can inspire someone else. I will keep everyone posted
    Gary
     
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  2. Len Backus

    Len Backus Administrator Staff Member

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    I can tell you'll be successful in your goals!
     
  3. unclefish

    unclefish Well-Known Member

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    I was 258 6 years ago on my first elk hunt. Talk about sucking wind the first year out. My father and I joined weight no longer an ideal protein diet. We made it a little competition can loose the most weight each week. Kept us both on the deal with a little competition involved. I got down to 190 but today I am 202 on scale this morning leaving for my elk . tomorrow morning. They will teach you how to eat. I do not use there food I use my own which is very similar to there's. Good luck and stick to it it's not easy. It took me a good 8 months.
     
    Last edited: Oct 17, 2017
  4. valleysnyper

    valleysnyper Well-Known Member

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    So far so good, my personal torturer....I mean trainer I think is trying to kill me but I'm sticling with it
     
  5. valleysnyper

    valleysnyper Well-Known Member

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    Update..I'm down about 8 lbs, one notch on my belt too. My arthritic knee is giving me hell, when to doc today. He said no squats or running, not sure what to do gor leg conditioning. Any suggestions ?
     
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  6. Battering Ram

    Battering Ram Member

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    Can you do Bodyweight squats or lunges? I’m guessing you can sit down in a chair and stand back up. If so you should be able to to body weight squats. You can stand next to a machine and as you squat down you can reach for the machine edge to help support you until you can fully stand up under your own leg power. It will take some time but you can regain some strength that way. At your age remember to listen to your body and what it’s telling you. True functional strength is full motion of any given joint without pain. Leg press and dead lifts (light) help with leg strength too. Replace running with using a row machine or an elliptical is you have them handy. Sometimes just walking helps. With the cardio a good goal per week is to not increase your workout more than 10% from the previous week. Take your time and get your body accustomed to moving for an hour or so. You will see the results happen for you. Mind your diet and be positive. Sounds like you are full steam ahead and I know you will be on the mountain in no time showing your kids how to get it done. Good luck
     
  7. valleysnyper

    valleysnyper Well-Known Member

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    Thanks for the reply. Sounds crazy but a guy can really get fown on himself doing this. I worked construction for 25 years and it's really taken its toll on my joints. Dealing with the pain is the worst but I'll give your suggestions a try
     
  8. Battering Ram

    Battering Ram Member

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    Somebody told me once it’s harder to get back I shape then it is to stay in shape. I believe that person now! Ha. You will do great. Just stick with it and remeber the ultimate goal you have set.
     
  9. blumboss33

    blumboss33 Well-Known Member

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    i wish i can loose some weigh, well wishies to you.
     
  10. Mike 338

    Mike 338 Well-Known Member

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    Not everything works for everybody. After getting in a horse wreck and going to the doctor, they weighed me and I was pretty heavy compared to what I should be. I decided to make my pack lighter by dropping some weight off my keister. I did what I swore I'd never do. I bought a bathroom scale. I also decided to count calories. I came up with a breakfast that was about 700 calories, skipped lunch and held dinner to about 800 to 900 calories. It's easy enough. Just Google things like "how many calories in a large egg" or "how many calories in mustard" or "how many calories in ham". You get the idea. You find that a boat load of fat on the 'ole bod comes from things like salad dressings (mayo), beer... In a sandwich, I'll use dijon mustard instead of mayo. Hardly any calories in mustard and you can add some tomato for lubricity if you like. The idea is to make yourself a meal that you like and will somewhat fill you up while still being a little less calories than what you need to maintain weight. Hence you subtract instead of add. As far as exercise, I did climb some hills next to my house with my pack on. I do that just to get more into hunting shape than to lose weight. I'll do about 50 sit-ups and 50 push-ups a day. I worked my way up to that. No rush. I'd recommend not doing to much. It's not like you don't have a life. To much will just cause a dude to stop doing it all together. That said, getting your wind and heart tick'in a little better will make a person feel a little better. Think in terms of a year. What you do in the short term means nothing. If you fudge a little, forget about it and just get back on and do what you do. I dropped about 25 lbs. I could go a little more and maybe I will. The bathroom scale is just an alternative nagger that doesn't sound like your wife. It doesn't talk back. It just gives you a measurement and you make all the decisions.
     
  11. lilharcher

    lilharcher Well-Known Member

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    ValleySnyper - You have accomplished the first step, which is verbally accepting a change is wanted/desired, and you are committed to doing what it takes.......the rest is more MENTAL than physical, I promise. 90% of weight loss is in your Diet, and for those that can commit to a strict diet, can shed lbs very quickly.......once the weight comes off, the stress on your knees/joints will be substantially relieved. Note, to be successful at ANY diet, you need to commit yourself to it unconditionally for at least 60 days, prior to incorporating some reward meals.......if you cheat, you are just setting yourself up for failure. Remember, it takes on average 21 days for your body to change energy sources......so if your body is currently running on carbohydrates (like most bodies due), your body will take 21 days to convert to a high protein & green vegetable diet......after these 21 days, the weight will start to fly off. If you are willing to commit to a strict diet, I am happy to help you meal plan.

    A strict diet to lose the weight is likely the only way to prepare you for the next step, which is to incorporate the physical activity/exercise.......Sure, it makes perfect sense to exercise when you start your diet, but you will likely be heavily fatigued during those first 21 days until your body converts......but walking and light weights are perfect to shed extra calories and help speed up the weight loss. After those 21 days, you will feel a noticeable difference in your energy level, and your joint pain will start to improve, so your ability to push further with your exercise routine will significantly increase.

    BTW - I am speaking from experience because I just executed my weight loss/fitness program after family history of bad hips started to catch-up with me. After shedding some weight and relieving the stress on my Hip, I am now running 4 - 5 miles a day (5x a week) and virtually have no pain in my hip......its crazy how good I feel.

    So the questions for you - Are you mentally strong enough to commit to a diet to put your plan into action?? There are multiple GOOD diets to suit your needs, but none will work without discipline. My diet of choice was Protein and starchless vegetables (like green vegetables), free from Gluten, Soy, Dairy, and Caffine (a real tough one for me). The first week is tough, but thereafter, it becomes easier and easier, because you see the weight coming off with each passing day.

    Examples of meals (w/ Lunches mostly at restaurants - all of which will cater to your diet BTW):
    Morning - Hard Boiled Egg, occasional bacon or ham (w/o Soy) - Not a big breakfast person though, so usually drink a lot of water and hold out for lunch.
    Lunch - lots of rotisarry chicken w/ hot sauce (hot sauce is usually carb-less), hamburgers (no cheese) on lettuce, salads w/o crutons - always with a vinnegrette dressing
    Dinners (at home usually) - garlic and herb chicken (stir fried) in a table spoon of canola oil, grilled chicken, grilled steaks, grilled fish, steamed spinach/broccoli/peas/carrots, salads, pretty much any green vegetable (steamed or sautéed).

    Best of luck and let me know if I can be of further assistance.
     
  12. unclefish

    unclefish Well-Known Member

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    I was taught a little different
    your body is like a wood stove got to keep it running to burn the fat.
    water will wash out the fat,
    so no sugar , so any vinager that is colored usually has sugar. I was told
    no root vegetables, very important to take vitamin supplements also. have a friend that is having issues from being on diet and not taking vitamin is what they are tracking it back to.
    my basic day
    wake up drink 8 oz of water take my vitamins ( multivitamin -calcium-potassium -magnesium )
    I also take my 1/4 teaspoon of sea salt down the hatch style cause I don't like putting on my food.
    I do drink coffee but I have always drank it black. tough in up and get ride of the cream and sugar
    2 16 ozs cups , then drink water ( you need atleast 1/2 your body weight in water in oz's a day I do 3/4 so it feels like if I am not a water cooler I am taking a leak.. around 930 10 have a protein bar. lunch 2 cups non root vegetables and 3 oz of protein lunch meat or chicken , this is wear I had my tablespoon of olive oil ( this helps it slide out when you have a bowel movement.) 1 of my favorites was 2 cups of cucumbers with a little raw onion with a table spoon olive oil and 1 tablespoon of clear vinager, with a shake of Italian seasoning. 230 3 have hard boil egg always kept me satisfied till dinner, also had 16 oz of coffee with it kept me awake, dinner have a big salad with 1 cup of non root vegetables with 2 tables spoons of a no sugar little fat dressing you can find. 6 ozs to 7 oz of low fat protein meat, if you have fish have 10 ozs, pork always filled me up good. and 1 cup non root vegetables with my main meal. make sure you slow down on water at night so your not up taking leak all night. you weigh and measure ever thing. no excuse. when you pee and see bubbles that's the fat running out of your body.... this was not easy but I am a new man now, go very slow on carbs when you come off to start maintaining your body weight. then up to you what you have to maintain weight.
     
    Last edited: Oct 27, 2017
  13. jamesmc2

    jamesmc2 Well-Known Member

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    I am a rehab physician. For patients with knee osteoarthritis I suggest stationary bike, walking or jogging in a pool (waist deep provides great resistance) and nustep are great for building up your legs and endurance. As for the weight loss diet is more important than exercise. Cut the carbs and sugars back and the weight will drop. Good luck and kill a big one!
     
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  14. lilharcher

    lilharcher Well-Known Member

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    Same message but more to the point! Great message!