Trad Gang

Ok Guys, i have been thinking about this for sometime.  Finally got up the nerve and time to write about it.   This thread is to help motivate.  I am definitely not wanting to get into a debate.   And i am sure we will rehash the subjects from the past.  So here we go !   This thread is for everyone who hunts with a trad bow.  and i do mean everyone.  The better shape you are in, the better hunter you will be.  hang in there for a few more minutes.  Promise you will read all of this post.  You dont have to like it.  But give it some thought.  

ELK- Fit Challenge is on.  There is approximately 5 months till elk season starts.   I am "trying" to plan a backcountry Elk trip this year.  But even if it doesn't happen, my goal is to get into excellent shape.  What i call Elk-Fit.  

I stay in decent shape all year long.  I have to for my job.  But i a am definitely not a great athlete.  I am 48 years old, man that was hard to say out loud, and  getting  into shape for elk season  or any other trad bow hunting for that matter, requires that i push myself.  I work out, diet, and get mentally sharp.  Its important to me.  Its important to my hunting.  To hike into a stand and sit for a long period or time and to pack out and animal requires fitness.  More hunters each year die from heart attacks while dragging a deer out of the woods than any other activity.  

Elk -Fit is about getting into shape.  You cant google Elk-Fit, its my crazy workout program.     Number one rule of Elk-Fit, Cardio, Cardio, Cardio !   Ok, I stole that line from a movie.  Can anybody guess which one?   But its true.  I do cardio work outs 4 days a week and strength and conditioning the other three days.

I incorporate High Intensity Interval Training (HITT) you can googel that one, along with long terrain runs.   I carry a weighted backpack on some of the runs.   I do lots and lots of body weight exercises, like push ups, pull ups, squats and lunges.  I lift weights for both endurance and power.  Mind you i weight 154 lbs soaking wet so power is a relative word.  

Anyone, everyone who is on this site can exercise to become more physically fit.  Its all relative to you.   So, my challenge to everyone, is to get out and exercise.  Get Elk-Fit.  be ready for this coming season, stay ready for next season.  No matter how out of shape you are, or how great of shape you are, you can improve.   And even if we don't get to the high mountain meadows carrying our favorite bow, or even if we never get there.  Getting Elk-Fit will benefit your overall health.

I am away from home over 50% of the year and by staying in shape, i work my shoulders quite a bit,  I am able to pic up my bow and shoot it with relative confidence and strength.  

So, let me hear it guys.  If anyone needs help setting up a routine, no matter your fitness level, give me a shout via e-mail.
I can especially help you with your shoulders and cardio routines.

Share your special work outs or exercises that help you stay in shape for Traditional Bow Hunting.  

I want to keep this thread positive and motivational.  

Thanks for staying with me.    Jack

Great thread starter, Jack.

I bought a camp in the Potter, Co. mountains of Pa last year and they pretty much kicked my butt. They're not like the Rockies, but they're no joke either.

I took 4 weeks vacation up there last fall and I loved it, but I vowed to be in better shape this year to enjoy it even more, travel even farther, hunt even harder.

I'm 45. I was at my heaviest last summer. I'm 6' 1" and weighed 276 lbs. I lost some weight before I went to camp in the fall just by watching what I was eating, but when I came back from camp, I got much more serious about my overall health... not just my weight.

I've made progressively more strict dietary changes, now very close to The Paleo Diet (lean meats, seafood, veggies, fruit, and nuts/seeds), and I'm about halfway through the P90X workout program, which, if you're not familiar with it, covers many of the things you mentioned above. In all, I've lost 65 pounds, feel great, in much better shape, and I'm just getting started  :thumbsup:  

I'm interested in your workout program as I haven't yet decided what I'm going to do when I finish with P90X in May. I thought I might go through the program again, or maybe try the Insanity program which is a lot more cardio.

But if you have a good thing going, I'd like to check it out. I wouldn't mind incorporating more cardio, terrain work with loaded packs, etc. while still doing some strength training as well.

Lemme know what ya got!

Thanks for starting this.  I've been starting my own preps for a trip to Colorado this year.  My wife and I have gone twice before, backpacking once just to find out what it would be like and once on a half-hearted hunting trip (there's a story).  Each time I've started my training by April 1st.  This year, I knew I had to start earlier since I'm 52 now.

I'm 6'1" and weigh 215.  I want to be at 200 before the trip.  I work out three days a week and do at least 30 minutes of cardio.  

Probably the best idea I've ever heard involves a weighted pack, the boots you're going to wear, and a parking garage.  Start at the bottom, walk all the way up to the roof, and then walk back down.  Lots of people neglect the downhill portion, and that can really hurt you.  Especially your feet.  Walking down an incline forces your foot forward in your boot and if you don't have a good fitting boot or don't lace your boots right, your toes will be forced into the toebox and you'll get black toe.  Painful after day one.

That's all I've got.  Good luck getting Elk-Fit!

Started my regime back in Feb.  Went down from 235 to 25 last summer, back up to 225 over Christmas, now at 211.  Ideally I should be 180-185. Got onto a site called LoseIt!.com for tracking calories and nutrition.  Opened my eyes on where some of my shortcomings are.
Joined the Y and have been lifting 3 days/wk with 30min elliptical.  Tues/Thurs are runs on the track.  
Once the weather breaks a little I'll start hiking with a Kelty Cache pack and sandbags.  Between that and cutting/splitting firewood I hope to be in better shape by Sept.

I've been training since the first of the year, but lost most of Feb due to a nasty bhronchitis. Im back at it, joined a local gym so I can focus on my workouts without the distractions of trtingto work out at home.

Basically what Im doing now is pre-conditioning- getting 5-6 days a week in the gym toning and such, with heavy focus on legs and core.

I do leg presses,lunges, squats, hindu squats, pushups, hindu pushups, crunches, back estensions etc. My upper body stuff is limited due to my right elbow problems, so no curls,pullups etc. Gotta go easy on my arms.

For cardio- I run/walk on the treadmill, full elevation, and alternate with my 50# backpack on walking at a brisk pace to work the calves,hip flexors and quads. On nice days, once we get rid ofthe snow, I also take day hikes in the hilly terrain in the local state game area with my pack on. As the summer progresses, I'll increase pack weight on upwards of 80#.

Right now I do pyramids- start out on the treadmill at 4% grade- and but it up in 2% increments every two minutes till I top out, then stay at that  fora while then gradually back down. As I go forward, the time increments will increase. After I do my workout with the pack on, I drop it and run for 30 minutes or so, alternating run/walk.

Usually hit the legs hard beforehand so theyre already fatigued, I do weigh training onthe legs every other day. Off days I do ab's and back.

Legs are feeling good, but still much work to do. I plan to start p90x around May 1st, depending on how my elbow is doing.

Great ideas guys! One thing to remember is the altitiude! For guys that have never been out here the altitude can be a bugger. But the guys that are in better shape tend to acclimate a lot faster than those who are not. Cardio is great, but there is no substitution for climbing mountains. The parking garage sounds like a feasible idea for those of you with out mountains. I found out the other day on a hike, I ve been doing insanity for the last two months, at my own pace, and onlt three times a week. Good cardio, But hiking still kicked my butt a bit. Take it easy if you have old injuries as well. I had to stop my routine for a couple weeks because of knee and shoulder problems. Good luck everyone.

Nice thread Jack....

I'm not in terrible shape, but I'm certainly not "in shape"!

I've recently commited to being in better shape year round, not just special events(hunts).

Staying in good shape is the best thing we can all do for ourselves, regardless if we are hunters or not.

Amazing how much "better" everything in life is when you feel good about yourself and your fitness level   :campfire:

Going to Colorado in the Fall for Elk. Due to health issues started going to the gym 6 years ago, before that did martial arts. I go to the gym 5 days a week and help teach Karate to kids 1 night a week. I have upped my cardio and once the snow goes I will start hike'n and stump'n on a more regular schedule. I am very close to the Adirondacks and that will provide great hikes with a pack on to get ready. I will be 59 in June and I'm looking forward to this trip!

I will be following this thread closly. I will starting the P90X program along with hiking the hills around my home to get into Elk shape. I like most have put on to weight thia winter. I expect alot of good info with this thread.

Sorry, looks like I need check my typing before hiting the reply button.

For some further information:

www.crossfit.com (http://www.crossfit.com)

www.sealfit.com (http://www.sealfit.com)

www.tmuscle.com (http://www.tmuscle.com)

My personal routine: 5-3-1-weight program

4 Muay Thai training sessions/ MMA strength and conditioning program

Hey Bill, can you revamp those numbers on the sealfit site for us 50+ yr olds? haha
I've been doing some circuit training at home until the weather improves. Then it's into the mountains for my favorite exercise routine...climbing the hills.

I will be in elk country chasing antelope and cow elk again this year. I love this thread!

I train for and do at least 2 Olympic triathlons every summer: 1500m swim, 25 mile bike, and 6 mile run. I try to do my last triathlon in August so that I have time to recover and start walking with a pack more to get my shoulders ready. Now here this   :saywhat: ... I am a bigger dude, with a rounder midsection that most of the folks I race against. I don't eat alot of salads either. I am 6'3" 230 but train my tail off and get near 220 to race. I find that at 40 I don't get ripped up and lean as I used to but my legs and lungs do quite well in elk country for a flat-lander.

So consider doing a sprint triathlon as a first experience. It is an excellent way to cross-train for elk hunting. You don't need fancy equipment: a bike (any will do), a place to swim (lakes are good training) and a pair of running shoes. Most sprints are 300-600 yard swims, 12-20 mile bikes, and 3 mile runs. It sounds like alot but it very good training and you can devote less than 6 hours a week to train for a sprint and do quite well.

Good luck with the workouts fellas. I just got the P90x cds and just got my bike tuned up. Now I just gotta get my fat arse goin  :)

One exercise I do that is directly related to archery involves dumbbells.  Standing with your feet shoulder width apart, with a dumbbell in each hand, raise them up to your chest.  Hold them in your hands knuckle to knucnkle, like you are going to bang them together.  Now, you push one away and pull the other back, mimicking the action of drawing a bow.  Left hand pushes away, right hand draws back.  I then reverse the motion to make sure each is getting the same range of motion.  Left hand pulls back, right hand pushes away.

You can purchase a weight vest, it has 50 little pockets that each hold a one pound weight, this distributes the weight evenly across your torso as you exercise.

Please, please remember to stretch properly prior, during, and after your workout.  It warms the muscles, stretches the ligaments and tendons, and helps recovery.

Proper hydration and a banana will help with cramping from lactic acid buildup as well.

Great thread Jack.Now I know the secret to killin those Solona bucks.THE G-MAN ELK FIT TRAINING PROGRAM.  :bigsmyl:  

You can never be in good enough shape for elk season.Don't forget some form off stretching program.It helps me in the mountains tremendously.

My goal is to start Monday morning and I will be in ELK FIT condition come Sept.I'm keeping an eye on this one.  :thumbsup:

Sorry, i didnt add a website for those who want a MMA style training , but, are familar with P90X.

www.Rushfit.com (http://www.rushfit.com)  

Snag: just some ideas, you can adjust the level of training to your physical condition, no problem using a modified program.

The reason people fail at training is they DO NOT HAVE A CLEAR GOAL! "I want to lose weight or I want to get in shape" or " I want to be a good operator/fighter/soldier". Vague wants set you up for failure. Keep it simple: I am going elk hunting and I will NOT let my body fail me..ever. now , thats a goal we can achieve.

Programs like Crossfit are designed to be scaled.  Not many humans can do them all as prescribed.  It has been a life changer for me and I've never been to a Crossfit gym or spent a penny on the program.  Plenty on their website to be had for anyone who is motivated to get off the couch.  Good luck everyone.

Wow, I'm not the only one that dreams of being able to scurry up those mountains and get above those early to bed elk.

I have never been where I wanted to be as far as fitness on opening morning, but anything I did ahead of time was helpful.

Anytime you do something with like-spirited people  makes it more enjoyable.

Let's get going! I'll be keep'in in touch.

I'll be 48 in May. Knowing im not getting any younger, and accepting that Im not 28 anymore, I had to make some decisions. First- I want to hunt elk every year until I cannot physically do it anymore. 2nd, I need to commit to keeping in shape year round, instead of havingto committo "getting into shape" every year. Its far easier to maintain than to re-gain.

I try to do something everyday, even if its only 15-30 minutes. The other thing I did is to commit to an entirely different approach to how I eat. Im not on a diet. I've changed my diet. LAst year I dropped 40 lbs, then fell off my program and regained almost 15 back. Not acceptable, and not healthy. I use The Diet Solution program as a guide to how I eat. The 15#  is gone, Im back at 170# and working towards 160, although overall fitness is more a priority than a number on the scale.

I read labels on evrything I buy and eat. The food we consume in this country is loaded with bad stuff. Once you start reading ingredients, and looking it to what they actually are, and the effects they have on the body, its downright scary.

So with that, I've taken a clean eating stance to what I fuel my body with. I do not eat dairy products, no processed or comes in a box foods. No fast food. I dont eat simple carbs at all, no white flour ( very little flour based foods of any kind) no pasta, no processed sugar, no white potatoes, white rice, and absolutely nothing with any kind of soy products or byproducts. No hydrogenated oils, the only oils I use are EVOO and coconut oil.

What I've found is, I feel 100% better. More energy, and I;ve found that preparing natural foods with natural seasonings and spices is every bit as good if not better.

I eat plenty of lean meats, fish, fruits, vegetables, nuts, salads and eggs. I will likely eliminate all grains and go to a strictly Paleo diet, which is 100% natural.

Gettting the crud out of your system will go a long way towards shedding extra weight,and provide your body with good clean fuel for fitness programs.

Now I wont lie, going to this type of eating takes a little work to get started, a lot of research and discipline. I was a junk food junkie for most of my life. But I dont miss sweets, and now if I do eat a piece of pizza or something, I feel like a bloated pig afterwards.

My wife is mostly on board, and in the process my kids are learning healthy eating habits. Unfortunately they dont get it at their mothers house, so its give and take with them.

My workouts, I vary a lot. I did the HIIT workout today, which I was doing something similar already, and really liked it. Gonna kick that up another notch, but that will work well with what Im already doing.

I'll alternate HIIT with days of weights and work with my backpack on. Come fall, I'll be as ready as I can.

I am planning on another elk hunt to CO this fall. I hunted two years ago with my son (a resident of CO) and had a ball. I think I have a pretty good idea of where I need to be condition-wise from that experience.

I am on my third week of getting back into shape and loosing a few pounds. I am hoping this time it is the beginning of a year-round regimen; a part of my daily life. I have higher hopes this time because my wife is my partner at the fitness center. Her motivation is a little different than mine, but at least we are there together.

The years have taken a toll on me (59 this fall), so I had a program made for me- bad back and all.

Thanks for the encouragement and best wishes to all of you in this endeavor.

I'm in. Story is similar to Autumn Archer's, except I carry an additional 100#. Started training for last year's elk hunt at 296#. Made it down to 265 to begin the hunt and actually did alright physically during my 18 day backpack adventure. Don't get me wrong - I left a lot of room for improvement.

That brings me to this year's challenge. I'm 5'11" and weighed in @ 272 this morning. Longterm goal is 200, but I would like to make it to 225 before hitting the trail head this Sept. Lofty goal, but I think attainable.

Also doing pretty much a paleo diet with very little highly processed foods. I'm not giving up coffee though.

Joined a 24 hr gym so I can vary my cardio workouts and have no excuses during bad weather. Also will hit a few target areas with the weights. But the bulk of my workout regimen will be hiking & running with the pack on. I did this on local trails last year along with doing stadiums at my son's HS football field. I would vary the workout by alternating running the bleachers with running the track. I also did sprint intervals with my pack, boots and hunting clothes....got more than a few weird looks.

Hitting a 5 mi loop trail at a nearby park for the first time in the morning with just a 25# pack. I will push myself hard to establish a completion time and work throughout the spring & summer to constantly better my times AND add pack weight. There is only 250' of rise/fall on this loop, but from the trail reviews i've seen there are no flat spots. So constant up & down should provide me with a solid workout.

I've also identified a very steep, 1/2 mile section of road near the city (Pittsburgh) that reminds me of a particular trail that kicked my butt a couple times last year in CO. I WILL have this road subdued by the end of July and the CO trail will be child's play this season.

Thanks for getting this started Jack! And best of luck to everyone in making and keeping their commitments to be as fit as possible for this year's elk hunt.

You guys are awesome.  Thanks for sharing the stories and ideas.  

I have so much to say but i am just back from the days workout.

Saturdays Elk-Fit Challenge.   Distance Run and or Hike

I do this portion on Saturday or Sunday.  Its the days i do long runs.  Seems to work best for a normal Monday through Friday work routine.   Adjust accordingly to your schedule.    Today is is 93 degrees where i am so the run was 4.8 mils.  I am not a runner so it was a tough one.  Stretch before and after and remember to hydrate during the routine.  After the run, drink a home made recovery drink.  My favorite is a smoothie made with Orange juice, banana, strawberries, spinach and carrots.  You can add protein powder if you are in need and oatmeal to smooth it out.  If you like your smoothies really cold, add some ice.   I know, i know, spinach you say.  Yep, give it a try.

Ok, here is another twist to todays workout.  I like to shoot my bow before and after the run.  I shoot a quiver full of arrows before the run and typically only one after.  My rational is that i want to push myself to make that one shot count at the end of a stressful and tiring workout.  

For those of you who are not in shape, go for a long walk with your family.  Walk around the block, go to a local park, or walk the track at your local high school.  Carry a small backpack with some water and a healthy snack.  

No excuses....get out and exercise.  Elk season is 161 days away.  
Give or take.

Smoothies for Optimum Health by Kevin Gianni.  There is a Smoothie for everyone or everything in this book.

My crave-control snack is a cored and quartered apple with peanut butter.

Great thread Jack!

Jack I'd like to hear about your shoulder routine?

I'm very interested in this thread. I'm not in bad shape, but I'm not in great shape either. I know one thing I'm tired of feeling like crap. I'm like Autumnarcher, I eat all this junk food and feel like I've swallowed a watermellon. Post up some diet's and workout routine's for all us feller's that need a little help.

Thank's Jason

Just wrapped up your weekend challenge with a 5 mile trail run.  Got to take Delaney on her first turkey hunt this morning and she had a ball.  Life is good today!

Covey, I highly recommend The Diet Solution program. Not overly difficult once to get a feel for it. It will get you going in the right direction of clean eating.  www.thedietsolutionprogram.com. (http://www.thedietsolutionprogram.com.)  Not sure if they still do it the same, mine came in an e-book format, of about 10 .pdf files.

Its a strightforward pile of info on healthy eating, and makes you really start paying attention to what you're eating.

Following this type of eating regimen will insure you lose excess weight, cut the crud out ofyour diet and motivate you. Its not a gimmick diet. I feel 100% better, and my energy levels are greatly improved through a clean diet and moderate exercise.

AA, Link is no good bud...

Hey Guys, i had a few minutes and thought i would comment about those that would like some direction on their eating.  This is especially for folks who are having a hard time.

Covey, I got your back brother.   Take a look at the ideas below.  

Here is a real simple way to look at your food intake.

   - Eat lean meats;  beef, chicken, pork, venison, waterfowl
         (without the skin), etc.
   - Eat all the vegetables, fruits and nuts you want.
   - Stay away from processed foods.
   - Don't eat anything fried.
   - Drink all the water you want.  

Sounds simple doesn't it.  It can be.  So, some of you are saying "Heck, thats easy"  or "tell me something i don't know"...might even be thinking "this guy is a fruit cake".

Give this "diet" a try.  You can get much more direction from a couple of books called "The Paleo Diet"  and "The Paleo Diet for Athletes" .  There are two other books in the series but i have not read them.  

Dont over think your diet and exercise routine at first.  It can become so overwhelming that you will shut down and not exercise and will eat poorly.  It still happens to me.  

Keep your goals in mind when you eat and exercise.  I want to make it out west this fall.  Hunt Elk on their turf.  Carry everything i need into the mountains and carry everything, including my skinny little butt, out of the mountains for an enjoyable experience.  

Again, to end on a positive note.  You guys are putting a lot into this and i thank you.

Time to Shoot my bow.  One quiver full.  Make all of them count.

    Jack

this is a great thread!! I need this kind of motivation to get back in shape!! I have been in nursing school for 3 years and I am getting fatter by the day.  I am putting myself at risk for many diseases and I should know better.

This will be my workout schedule for Mon, Tue, Wed taken straight from crossfit.com  Like Jack, I'm small so I have to scale some times.  Looking at the list below, I'll probably have to bring the 135lb overhead squats down to 95lbs.  Other than that, I should be good.
Most day's eating routine is a few eggs, an apple and peanut butter for breakfast.  Nuts for mid morning snack.  Grilled chicken with some veggies or salad for lunch.  Maybe raw coconut for mid afternoon snack.  One light brewski pre dinner (hey, I'm human) and any kind of meat and veggie combo Momma might be cooking for dinner.  Try to mix the foods up to get a wide range of nutrients.  Stay with natural whole foods when you can and minimize carb intake.  Our ancestors lived on protien and fat, not carbs.

Monday
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Tuesday
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
record time to finish

Wednesday
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
record time to finish

Some quick thoughts....

Don't think in terms of cardio and weights.  Think in terms of the ability to do work.  The more work you can get done in a given amount of time, the more fit you are.  Stay away from the machines and move weight around.  Move more weight in shorter amounts of time and you are becoming more fit.  Measure your performance and constantly strive for slight improvements.  Over the period of months, you will amaze yourself with your progress if you are eating right and losing body fat too.  Train like a decathlete and scale the intensity level to your current level of fitness.  Like traditional bowhunting, eating and working out don't need to be reinvented.

I agree with Duckbutt - Paleo diet and  www.crossfit.com. (http://www.crossfit.com.)  I'm  52, 6' 200 lbs.  I was 210 a year ago, got down to 193.  The hardest part is the paleo/zone diet.  See  www.crossfitbrandx.com (http://www.crossfitbrandx.com)  for scaled workouts.

As I read the various posts, I can't help but notice we're not the youngest group, and because of that some of us need to recognize our limitations, and avoid possible injury.  You can't hunt Elk or anything else if you can't walk.

I'm not saying you can't be fit, but some regimens may not be suitable due to our age and the obstacles that come with age, such as arthritis.

I'm 48 and have spent the last 27 years of those 48 years on active duty in the Army.  So, you could say fitness has been a regular part of my life, and as a 48 year old I'm facing some difficulties in maintaining a high fitness level.  So here goes my two cents, take it for what it is worth, and remember you get what you pay for.  

This challenge really started back in 2008 when I was diagnosed with stage 4 Hodgkin's Lymphoma.  After undergoing 8 months of chemotherapy I knew that the idea of doing 500 lb squats and deadlifts, and 250 lb military presses were a thing of the past.  The arthritis that I held dealt with previously now was a daily obstacle, and my body was a mess, also known as a bowl of jello, from the chemo.  

So what did I do?  I have slowly worked my way back, but still have a long way to go.  

With the limitations presented by the arthritis, and other lingering effects of chemo.  I walk and do hike with a pack, but limit weight and never run with a pack. (For those who do, more power to you, but the impact your knees are enduring is immense, be careful.)  

Weightlifting is a regular part of my regimen.  Usually a simple circuit of standing presses followed immediately by pull-ups for a set with short rests until completing five sets.  Builds the muscles involved in shooting.  Additional word on weightlifting, get off the bench, lifting on your feet has the additional benefit of building your core, and makes your body more functional.  Of course this may mean lighter weights, and a dedication to form.  Sounds like good practice for shooting, doesn't it?  

Also, I regularly hit the kettlebells, simple swings will challenge you aerobically (cardio) without the impact of running or even carrying a weighted pack.  Additionally, the sledgehammer gets regular use on an old stump in the back yard.  Great workout and a great stress reliever.  You can use a tire instead of a stump, but the stump didn't cost me a thing.

Sorry about the long post, but I've seen some ideas from others that I can use, and I was hoping someone could draw an idea or two from my experience.

Great thread and thanks to all for contributing.

What is the best way you have found to add weight to your backpack for running? Seems like just tossing a dumb bell in the pack would not work so well....what do you do?

Ive started tacfit commando, google it its an amazing challenge and workout anyone can benefit from.

bartcanoe brings up a great point - one needs to be honest with themselves and "start where you are". Properly assess your current level of health & fitness and move forward wisely. An injury caused by over-reaching abilities may sideline you for this elk season. Then you'll be forced to live vicariously through the rest of us as we post threads showing off our 6 X 6's. Be careful.

Now that being said, I really enjoy running with my pack. I try to use a gait that doesn't pound my knees and I'm very careful to not let the weight of the pack throw me around. IMO the secret to running with a pack is to keep it super tight to your back and make sure there is no shifting of the contents.

jcar, to answer your question specifically, I will use 10, 15 & 20# dumbells, but wrap them in towels, sweaters, jackets, etc. to limit their ability to shift inside the pack. I also utilize all the compression straps as well as sometimes using cord to wrap around the pack's main compartment a couple times. (pulling it snug, of course)

My 5 mi loop this morning turned into a 15 miler. I had read some bad info and discovered my mistake early enough to make a route change. Ended up doing 3-1/2 miles very fast with some great elevation changes. Did no running today, but powered up the hills as fast as I could without running. Stuck with all natural and whole foods throughout the day. Ready for a few hours sleep and another trail assault early in the A.M.

Paleo is a good way to go too. Im heading in that direction, Im using the DSP to get rid of most of the stuff we shouldnt be eating. Afterwards, it basically goes on to the Paleo by eliminating grains and dairy, and fe other things.

Hears another shot at the DSP link   http://www.thedietsolutionprogram.com

A book Im reading right now that was recommended to me is The PRimal Blueprint by Mark Sisson. One of the most enlightening books I've ever read. It has me totally rethinking my food and exercise programs. If a strict Paleo diet isnt for you,the DSP program is a good choice.

What we choose to fuel our body with is a choice. All I can say is I know how much better I feel when I carefuly choose what I eat.

Hey Guys, by the time you read this it will be sunday for everyone.

Today i rest when i am home.  Well, actually my rest day consists of stretching and doing the lawn.  One of my favorite stretching routines is from P90X.  Basically involves standard stretching and yoga.  

When i do the lawn i tend to carry a pack on my back.  Recently read "One with the Wilderness" by Mike Mitten (excellent book by the way).  He does the same thing.  I carry a lighter pack when i mow since its my day off.  

This is also the day i shoot a lot.  Tweeking my bow, arrows, broadheads, etc.   I like to fiddle with my gear.... so sunday is my day for that.   I also use sunday to research on the internet.  Mostly new exercises to add to my routine.  

Everyone has been adding to the thread and its been great.  Some have asked what workouts i do.  I get a lot of my workout stuff from p90X, Crossfit, Martial Arts, Kettlebell work outs ( one of my favorite is the Kettlebell 300.  A 25 kettlebell and 300 reputitions of 18 exercises and i am spent.  Only takes about 25 minutes).    I also like this MovNat by Erwan Le Corre.  There is limited info on the net about MovNat but check out their youtube video.  

When i can, i copy MovNats terrane wooded runs and incorporate stump shooting into it.  Yep, now i have gone and crossed the deep end. Picture this, me in a pair of running short, running shoes, a sleeveless running shirt, a runners fanny pack with a snack and water and my favorite bow in hand.  I run wooded trails till i get my heart rate elevated and then stop and stump shoot, run up, grab the stumpin arrow and take off running again.  Wooo Hoo, talk about a primal workout.  

You guys enjoy your day off.  Stretch well.  Monday is gonna be a shoulder day.  Perfect for the Trad Bowhunter.

The only person that's ultimately responsible for what you put in your body, and your health, is you. Take control.

Two other 'diets'/books that will get your eating headed in the right direction and educate you about the food you've been eating are The Ultra Metabolism Book, and The 17 Day Diet book.

They're very similar. My buddy followed one, I followed the other, we were both right around 275 pounds and now I'm 210 and he's 214. We shed 2-3 pounds a week like clockwork... sometimes 4.

Now we're both going Paleo.

I've read The Paleo Diet, The Paleo Diet for Atheletes, The Paleo Solution, The Paleo Diet Cookbook, and just ordered The Primal Blueprint.

If you do so, be prepared to have your eyes opened about what you've been doing to your body with the food you've been eating. You'll never look at a morsel of food the same again.

Eat well.

Great thread.  Here are some of my thoughts:  about ten years ago I was diagnosed with reumatoid arthritis  :mad:  .  It got so bad that I was unable to walk for about a year.  To make a long story short I thought my hunting/fishing/outdoor days were over.  Slowly, with diet and medicine my flare ups got under control.  I slowly started going to the gym.  Before the arthritis, I was a runner and had just started doing a few triathalons. It was a very frustrating time of my life. The arthritis is now under control, but I am not able to run.  I am 44, and I make it to the gym almost everyday.  I take spinning classes and body pump classes at the local YMCA. These classes are great for me because spinning is very intense and it is also very low impact.  The body pump works my muscles with high reps, but doesn't overdo my joints.  I take my son out in the woods.  He is three, and I throw him in a backpack for walks in the woods.  My reumatoid arthritis is now under control. I am convinced it is a combination of attitude, good diet, and intense workouts. I try not to get too preoccupied with a workout regimen or strict diet.  This is just something I have to do.  I do cut loose every once in a while!  I love beer and chicken wings.  All things in moderation as they say.  My motivation is to keep in shape for hunting season, and it has paid off for me with more succesful hunts and better health. I think the secret is to try and do something everyday, even if it is just a 15 minute walk around the block.  Thanks again for the great thread and sorry if this is a rambling message.

For those who are interested, an article was posted today on  www.tmuscle.com (http://www.tmuscle.com)  about the Paleo Diet. On this same website, an article about shoulder health/ routine was posted about 2 weeks ago. It is an excellent routine and works the shoulder SAFELY. I have been using the program and it is good, both simple and direct. There is a youtube clip attached to the article. Sorry, I dont have the link to post  

Remember, it is important to take in a LIMITED amount of carbs for training, or, you will quickly run out of fuel to train. A good choice is sweet potatoes and natural brown rice.

www.bodybuilding.com (http://www.bodybuilding.com)  has thousands of articles on fitness for research.  

Google "caveman training" from the API training facility. My small team has been doing this at least one day a week for the past year. Funny, some of the stuff we train with now, was "manuel labor" fifty years ago, especially the sledge hammer drills. Just some thoughts.

Funny, Sunday is a day I train a little harder. I crank up the ipod, and get right after it. I dont do long workouts, but theyre intense( for me) and get more so each week. Im feelin the effects for sure, in a good way.

Todays work- 5 minute brisk walk warmup, then light full body stretching. Max pushups, feet elevated,max hindu squats, neck bridge( google Matt furey Combat conditioning. This routine is called the Royal Court) Max crunches. Max Burpees. I do 2 sets of this, no breaks.

Then I do 3 sets of leg presses,leg curls, and dumbbell squats. No rest between. I shoot for 15 reps first set, increase weight to 8-12 reps for rnd 2, and bump it up again for 8 max reps till failure for last round.

Throw my 50# backpack on, back to the treadmill. Pyramids- start at 8% grade, 3 mph pace. Every minute increase elevation 2% till max out at 15%. Stay there for 10 minutes, then reverse. Takes about 20 minutes. I usually slow the pace at max elevation,keep it high enough I can feel my calves and thighs burn. Soon as I finish that, I dropped the pack and did HIIT sprints for 8 rnds. 30sec run,30-45 sec walk.

Soon as I finish that, another set of max pushups, hindu squats, back bridge, etc.

I love this workout. When I get the ok fromthe doc, I can resume some of my upper body stuff. Elbow needs rest/rehab. everything else is good to go.

Post workout I eat a banana, a piece of chicken breast or leftover grilled vension steak and down a bottle or two of water. when I get home, big salad and some raw veggies. And water.

This is a great thread! It's just the motivation some of us need. I do alot of hiking, I love to hike and stump shoot. The place where I lack is the diet. I'm 6'2" and about 215#. That probably don't sound to bad, but after deer season is over there's about two month's of setting on my backside. I need to get back into shape, and this has got me thinking. Great info guy's, you are all a big help!!

Thank's Jason

OK as promised I started this A.M. an overall cardio strength and stretching routine.Man I didn't realize I got that far out of shape over the last year  

I guess that makes today second one.day one.Thanks Jack I'm sure I'll be cussin you by weeks end.

OK guys...who has a plan and is working it this week?  I did the

Tuesday
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
record time to finish

as promised but scaled down to 185 for DLs and 95 or OS.  I weighed in at 159lbs and the workout took me 14:45.  No hiding, that is the work I was able to get done this morning.

I thought about another aspect of my approach that may be insightful for some of you.  I don't have a lot of time to spend working out.  I also want to improve on my functional fitness level for years to come in case I draw that goat tag when I'm 50.  Given that goal and constraint, I've really found the shorter, but higher intensity workouts to be the ticket.  

My family and work obligations begin at 7am.  Therefore, I'm up at 5:30, off to the gym, worked out, back by 6:30, quick breakfast, shower, shave and ready by 7am.  If working out took an hour or more, that would be a deal breaker for me.  The other benefits I've found is that the higher intensity shorter duration approach gets you fitter quicker than the longer workouts that are more targeted to specific muscle groups, cardio vs weights etc.

An example....
I run a half marathon every year for fun with family and friends. I'm not a runner and do very little running unless prescribed in my workout routine.  I usually start running a bit before this race to get acclimated and follow the traditional "x" miles per week build up to race day.  This year, I decided to log fewer miles but raise the intensity level.  I ran less than 10 miles per week for two months and never ran further than 8 miles leading to race day.  I shaved 12 minutes off of my best time ever and probably cut my total mileage in half.  

For what it's worth....

Is is just me or is there an echo in here?....

Jumped on this beast this morning as scheduled and I'm starting to feel the last three days working on the body.

Wednesday
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
record time to finish

It turns out that I couldn't handle 155 as easily as I'd hoped so I scaled it back to 5 reps and added a third round of Clean and Jerks.

Total time was 26 minutes and I was running late getting Delaney to school.

Alright, somebody tell me they got off the couch this week.  If you aren't in any kind of shape you could do a few rounds of brisk walking, maybe incline the treadmill a bit, and throw some rounds of dumbell swings or deadlift high pulls or something in.  Two keys, keep the intensity meter just short of cardiac arrest and throw weight around as to engage your big muscles.  Posterior chain, core, back and shoulders were all hit hard with the cleans.  The same kind of strain that a dead elk would likely put on the body in the backcountry.  Speaking of elk, I heard somebody just drew a good tag....echo...echo...echo...

Y'all have a good day.

I'm reading  you brother!    ARIZONA!!!!!!      Back on track today Julian!     goat Hunt at 50?     50 is the new 35.  your 're a scrappy Gamecock! Or College of the Arts!  155#  cleans 21 times ..... Heck you don't weigh a buck fifty five!     I am up and moving.....Back on your Radar! 265 and falling

My Buddy , Hogdancer is going to the land of enchantment!

"Alright, somebody tell me they got off the couch this week."

Wish I could tell you that. But, got hit with bronchitis hard on Sun, wanted to die Mon, felt like I did Tue. Couldn't move without coughing myself into the dry heaves and had intermittent fevers. Pretty weak.

Good news is I lost 5 lbs. Haven't eaten much. Think I'll ease back into the workouts with a long treadmill hike with backpack. If I can finish that, I'll add in some weights. Would like to just say "screw it" and push hard, but have a trip to Honduras coming this Sun and want to be able to enjoy it.

Way to keep this thing up top Duckbutt. I'm hoping to move toward more of a plan like you're doing. Will use some of your info when I get back from trip.

Joebuck, congrats on the AZ tag! Even more incentive to get ELK-FIT. Don't want be a little winded stop you from getting close to that big 350 6x6. I weighed in at 265 this morning as well. Want to be 225 by the time I hit the trailhead. How about you? Maybe we can do a little side bet to push each other harder.

Keep it up guys!

Hey guys, I'm with you.  Did the elliptical for 45 minutes (steep) followed by 1 mile on treadmill at the Y.  Went home and tried to do another mile roadwork.  Didn't make it.  Doing the elliptical/treadmill thing again tonight.  I'm down 13 lbs from Feb 25th with another 29 to go by end of July and maintain it for the Sept WY elk hunt.

Thanks for this thread. Tapping into it keeps me motivated to get in shape. I am close to 56 young now and 245#@ 5'10". Goal is to lose 35# by the end of August(1.5-2 pounds a week).

2 mile run
moderate weight lifting(form verses heavy weight)
Walking
Working in the woods, cutting brush, working ground with hand tools for food plots.(Old school).
Sold my riding mower bought a push mower.
Shoot bow often, mixing yardage with goal to be consistant out to 35 yards. I use a heavy bow for building/training muscles for Hunting weight.
Two months out from Hunting start doing Stairs.
Walking with weighted Pack.
One month out, practice shooting with hunting clothes, pack on, different positions, kneeling, sitting, up and down hill etc.
From my limited, 3 trips out West, I have found that getting in and out of your hunting spots is where the majority of fitness is going to come into play. Even if "still hunting" moving slow is the key to sucess.
Keep beer drinking to weekends. Eat Healthy.
Get outdoors!

Amazing how much "better" everything in life is when you feel good about yourself and your fitness level    :campfire:  [/QB][/QUOTE]


Well said. Not only do I feel better but I have more confidence when I am fit.

A different motivational thought: Train hard, because it you don't, you are just prey to someone who does.

Been lurking here. Hate to say it but not anywhere near your level. 5'10" 289#s. Not as bad as you'd think though. 19% body fat. I do a lot of lifting (heavy as possible) with upper & lower body alternating days. When the weather is good I bike ride a lot. Usually 15 miles a day as fast as I can& keep timing it to show progress. Weather should start getting better I hope. Biggest problem in bone on bone left knee from injury when I was 14. Still have my own knee but that will change at some point. My sports ortho has told me NO running! So of course I didn't listen to him last spring & was laid up for 6 months after running on it 8 mph on the treadmill. I love to run too. Going to the gym & walking on the tm drives me crazy. Bike riding is the ticket for me so will be happy soon. Need the encouragement from you guys. Hunting in Wy in October & lungs need to be in shape. My goal is to be under 250 by then & very doable. Keep after me guys. Love to work out but have to be careful. I don't want any long layoffs again. Btw i'm only 44 & used to be a very good athlete.

Hey Guys, you all have been great keeping this thread going and working your routines.  

Sorry I have been away on some business and have had some 16 hour days recently.  

Remember, Elk-Fit rule number 1 - Cardio, Cardio, Cardio.  

I have not been able to do my normal work out so this is a perfect time to chat about how to handle a situation like this.

Today i am going to do some light lifting.  High repetitions and going to especially work my shoulders.  Then after i am done i will do a run.  Only a mile or two.  My shoulder work out copies most of the P90X routine with some additional exercises.  One of my favorites it to hold either light weight dumb bells or plates.  One in each hand, and mimic the motion of drawing my bow on a 6X6 Bull elk.  Hold the weights in position for 10 seconds and repeat 12 times.  Give it a try and let me know what you all think.  Over the years i have kept my shoulders in shape by doing both high repetition and medium high weight.  twice a week minimum.  This along with shooting my bow whenever i am home.  

One of the points i wanted to make is no matter what routines you are using, do something, Cardio and Endurance routines will be the core of your overall fitness level come September.  

Cardio and high repetition routines will also help most loose weight.  

Remember to eat healthy.  Lean meats, all the veg, fruits and nuts you want.  Lots and lots of clean filtered water.   And get plenty of Sleep.  This is where your body heals itself.  


Crotch Horn - Daniel.  Keep it up.  Watch the heavy lifting.  I would concentrate on high repetitions and cardio.  Keep the weights low.   Dont want to injure that knee any further.  Stay on that bike.  It will be great for you.  Cant wait to hear about your  trip to Wy in October.  You are gonna be in great shape by then.  I wanna see pics.  

Alright, since i am on Rule one i wanted to ask you all a question.  Can you give me four minutes of your time.  A simple four minutes.  I want you to google TABATA.  Your four minutes has not started yet.  
Yep, its a funny word and when, not if, yo all do it, yo will be cursing my name.  Have faith.    

Dr Izumi Tabata of the National Institute of Fitness and Sports in Tokyo, Japan developed a way of working his athletes to better increase their over all fitness with the following approach to an exercise.  

Lets try a standard body weight squat.  Some call it an air squat.   Do your squats for 20 seconds, as hard and fast as you can, and rest for 10 seconds, for 8 rounds, This totals 4 minutes.  When you do your squats, you are going all the way down until your thighs (Quadricepts) are parallel with the ground.  And back up in a strong controlled motion.  4 MINUTES,  THATS IT !    LOL.  

20 Seconds on, 10 seconds off, 8 times = 4 Minutes.

You can do a Tabata on virtually any exercise.  Push ups, running, squats, Burpees, oh yeah, Burpees.  Love to hate them.

You guys keep it up.  Get your families involved>  You children your spouses.  Get a workout partner if possible.  Its helps motivate.  Get a group at work.  Get a challenge going in your office.  

Short term goals to think about.  Sign up for a local 5K run.  you dont have to run the entire thing, but try it.  

This season you all are going to be in great shape come September.  You will spend more time in the woods than anyone else because of your commitment to your fitness.  

You will be less tired on that long stalk.  Around the edge of an Aspen edged meadow with a beautiful bull waiting on you.  

Only you will make that stalk and that shot.  

Stay strong...   Elk-Fit Strong

I know i know.  i probably sound corny and like i am selling something on the Home shopping network.   But i feel strongly about your fitness.

Jack, good info especially on the goal and partners.
At work there are 3 (2 non-hunters) of us that are doing something about our fitness.  One just diet, the other almost over the top with both diet and exercise in my opinion.  Especially since he just started.  I'm in the middle - tracking diet and doing mostly cardio with high rep weights a few times a week.  Its good to have someone recognize the effort.
Aside from elk in Wy, I'm thinking of trying a sprint triathalon this summer like was suggested earlier.  Not planning on cleaning up but would like to finish knowing I gave it all just to say I did it.
Thanks to all for the modivational comments.

A most enlightening read.

The Primal Blueprint by Mark Sisson

Im all in on this.

http://www.marksdailyapple.com/

The hunt I went on a few years ago I did tons of work on the Elliptical w/ heavy incline and it worked well for me as I the trip came out of the blue and I only had about 8 weeks to prepare.  I worked extra hard and rested 100% the last week.

I've been on the P90X program now for aobut 4 weeks and will say best workout program "for me" that I've found.  Great cardio, stretching, and weight work.  

I'm pushing 43 and the 11 pounds I've dropped has been very noticable to me.  6'3" 129#.  I'm not in great shape by no means, but can see if I stay w/ this program....I soon will be.

I'm not planning on Elk hunting this season (you never know) but can say I'm confident that I'd be in the best shape of any time I'd gone.
Mike

QuoteOriginally posted by LoweBow:
The hunt I went on a few years ago I did tons of work on the Elliptical w/ heavy incline and it worked well for me as I the trip came out of the blue and I only had about 8 weeks to prepare.  I worked extra hard and rested 100% the last week.

I've been on the P90X program now for aobut 4 weeks and will say best workout program "for me" that I've found.  Great cardio, stretching, and weight work.  

I'm pushing 43 and the 11 pounds I've dropped has been very noticable to me.  6'3" 129#.  I'm not in great shape by no means, but can see if I stay w/ this program....I soon will be.

I'm not planning on Elk hunting this season (you never know) but can say I'm confident that I'd be in the best shape of any time I'd gone.
Mike

Dang, I hope you mean #229 bud    :scared:      :eek:

LMAO!  Typo!  Yes  229# !!

Although I was 6'3" #155 the day I graduated from highschool in 86'.  28"x34" jeans if I remember right!  38"x 34" now!

Thanks Curt!

Not to hyjack the thread but it may be somewhat related:

I am new to elk hunting and will be taking on a Wilderness hunt in CO this September.  I am doing my cardio etc., but I am unsure of what I can tackle grade wise.  I would like to know if it is faesible to try and cross a 15% grade incline.  I would be going downhill to the camp site.

I have an option to drop off a couple of people along the way (with heavier packs) for a shorter (1.7 mile) downhill trek and the other two would take the "long" way which is a 3.2 miles trek with only about a 600' elevation change.  Animals would be packed out the long way with less grade difference and also be downhill.

The shorter trip would be a steeper 15-20% grade, but downhill and used only to get the initial heavier packs in.

QuoteOriginally posted by Jack Guard:
Lets try a standard body weight squat.  Some call it an air squat.    

I'll take that one for a thousand Alex....

My workout this morning was
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Don't have access to rings so subbed with bar dips.

Jack, you are making a whole lotta sense.  I'm drinking most of your Kool Aid.  Why the bias against weight, though?

Thanks for the thread Jack. Should add a little hx. on my situation. Was very sick 6-7 years ago. Could not pick up 20#s at one point. Hard on a guy who is used to working hard & being strong. (Even harder on my wife). Anyway the road back has been long & not easy with many set backs. 4 surgeries & 3 bleeding ulcers. Have to take meds to try to control that & side effects includes gout a lot. Doing the bike & weight lifting are a godsend to me mentally. As for heavy weights that is relative. Reconstructive shoulder surgery dec '08 put me back. I'm now benching 165#s with 8 reps & maxing 190. Legs are my strong point. I max the machines on almost every exercise but I have flat landers lungs living here in NY. That will skyrocket up after just a month of my biking (please no more snow 3-6 today).  I will be successful but need to keep it real with the knee issue. Eating well is the most important key for me. Have not had any meat besides bear, deer, or fish for almost 3 months. Working on getting all processed junk out. My biggest evil is my diet soda.  Down from 2 liters a day to one can 3-4 times a week. Just keep sending me tips & encouragement. I appreciate the support.
Dan

QuoteOriginally posted by bartcanoe:
Weightlifting is a regular part of my regimen.  Usually a simple circuit of standing presses followed immediately by pull-ups for a set with short rests until completing five sets.  Builds the muscles involved in shooting.  Additional word on weightlifting, get off the bench, lifting on your feet has the additional benefit of building your core, and makes your body more functional.  Of course this may mean lighter weights, and a dedication to form.  Sounds like good practice for shooting, doesn't it?  

I'd like to highlight Bartcanoe's great point with this morning's workout.

Thruster 3-3-3-3-3-3-3

My max load was 135lbs which is what I could safely control doing that move for three reps at a time.  A thruster is a front squat that transitions to an overhead press in one smooth motion.  If I could only do one excercise to become elk fit, it might be thrusters.  I'd vary the weight and reps to span the cardio vs weight lifting spectrum but it is one hell of a move and bart's comments explain why.  

Dan, you are the inspiration brother.  Keep us posted on your progress.

I'm going to share my personal testimony and then quit hogging this thread.

When I was in college, I got a call that my Mom's youngest brother had passed away at age 40 of sudden cardiac arrest.  The last time I'd seen him, he had helped me track my first bow shot deer for many hours through the night.  Several years later, during a physical, my doc told me that my ticker wasn't exactly normal either and that I had some risk factors that needed attention.  I decided then and there that I wasn't going to take my health for granted any longer.  I lost 30lbs and started to get in shape.  Over the last few years, I've changed my approach to working out and eating which is shown in the journal I've shared with you this week.  Although I logged many miles jogging and hit the bench and curled dumbells a good bit in the first couple of years, climbing over the continental divide with 50 plus pounds on my back humbled me.  I realized that my routines weren't making me the mountain goat I wanted to be.  Climbing around in CO last season was a breeze and I felt like I could have gone another week without any problems.

Real fitness is a joy.  Get you some.  I've got lots of progress yet to make.  I'm looking forward to feeding on the inspiration you guys will provide.  

Now, it's time for a couple days rest.  That means chasing turkeys this weekend in the woods I shared with my uncle.  I'll likely treat myself to a Double Cheeseburger and chocolate shake at that little country store down the road from the farm as well.

Life is good today!     :campfire:

Duckbutt.....enjoy your rest days, but don't think your hogging the thread. I appreciate the detailed look at your workouts. Haven't been able to incorporate them yet due to being pretty sick the last few days and will be out the country until next Thur. After that, I am planning on revisiting some of your posts and asking for your help in designing a specific plan of attack that will complement my pack work.

I've dropped 10 lbs (down to 262) since joining this thread by simply changing to a nearly 100% paleo diet, hiking with my pack and being pretty sick for 3 days.

Everyone keep up the good work!

I'm in week 5 of INSANITY work out program. Down from 212 to 186 and getting cut and my cardio is better than when I was playing soccer in college 3 years ago.

Its been great. Following te workout plan to a tee, and the nutrition plan as well. Best thing I could have done during the offseason...

Matthew,

I am in week #2 of INSANITY...........i hate it.

Definitely improved my cardio in just two weeks however.  Alothough, i find myself cursing the instructor when he takes breaks to "explain the exercise" haha.  I'm pretty sure the Pure Cardio is the workout straight from hell.

I do like to eat "close to the ground".  Venison and vegetables that grow in Indiana.  Someone long ago reminded me to train for your game.  I love to run but my 44 year old joints don't.  I spend more time hiking with the pack.  Moving up to 40# from 30# next week.  My elk pack will be about 45# this year so I'll move up to 50# by summer and work hard with that.  I wish we had some hills in Indiana  :)   I did get several miles in last weekend at Brown County State park.  Felt pretty good then.  My gym routine is mostly muscle tone and flexibilty with plenty of cardio, legs and core work.  I mix it up and try to stay interested.  Keep at it guys.  September is just around the corner.

Can I change this to sheep fit?  Or goat fit?  Or moose packing fit?  

Have lost 58lbs 6pants sizes since the end of november.  Yup I got into hibernation mode the past couple of years.  

now it's back to sheep hunting mode for the rest of my life, or until my knees give out!

Dan,

Sorry.  NO.  Elk only.  Go back into hibernation!   :)   That's a great accomplishment.  Keep at it.

I'm 5'10" and 175# so I'm thinking lose 5 pounds of fat around the middle and build some muscle and I'll be good.

Okay, Scifres has graced us with his presence on this thread and is even visiting me here in PA. We just finished a moderate paced hilly 3 mi hike with our packs (John's 30# & mine 25#). Fixing salmon, sweet potatoes, asparagus and portobella shrooms for dinner. Tomorrow morning we're hitting up a hilly 3D shoot with our packs on again. I'm gonna drop another 25# in to help make up for the slow pace of the shoot.

Way to go Dan! That's a lot of weight to drop in just 4 mos.  :thumbsup:

This thread is just what I need. Can't do a lot of the stuff you guys are, but it makes me want to do what I am doing better. Keep it up & end results will come.

For those who are just joining in: excellent information on training can be found through these websites:

www.crossfit.com (http://www.crossfit.com)

www.uscrossfit.com (http://www.uscrossfit.com)

www.sealfit.com (http://www.sealfit.com)

www.tmuscle.com (http://www.tmuscle.com)

www.bodybuilding.com (http://www.bodybuilding.com)

Best exercise gear I ever got was a little pack with good shoulders made by camelbak.  I fill it with 65 lbs of lead shot.  Walk the dog up and down hills for 50 minutes and I put in about 3.5 miles and keep the heart rate at about 130.

Then when I hunt with my 35 lb pack, it feels like nothing.

Hey Guys, excellent inputs on workout options.  I am loving this !

AkDan, Sounds like you are working hard.  Cant wait to hear about your hunts this year.  I always wanted to hunt Alaska.  Use to love to read the articles and books by Jay Massie.  

You guys, dont let any of these workouts scare you.  Do what you can.  Any exercise is better then none.  Write down what you are doing and keep in in a log.  each week go back and read the entries and see if you are getting stronger and faster in your routines.

To coin a phrase from P90X... Set a Goal, Write it down....5, 4, 3, 2, 1.....lets get Elk-Fit

Todays work out is a killer.  Reduce the numbers to suit your fitness level.  This workout can take more than an hour for us average folk.  So be prepared.  

Its called the Viking.  Developed by a friend by the name Dodge. Now Dodge is former Army Special Forces, Marine Force Recon and a Navy Seal.  He eats this stuff up.  Oh yeah, and is of Viking decent.  

4000 Meter Row
1 Mile run with a 20 lb sledge hammer
200 Hammer swings with 20 sledge on a tractor tire.  
     100 left/100 right
1 Mile run with 20 lb sledge hammer
4000 Meter Row

I also throw in some shooting with my recurve before and after the entire routine.  

This is for time.  

So, this workout is a killer, i reduced my distances today and only did 2000 meter rows and a 3/4 mile run.   Also i added 75 hammer swings between the rows and runs.  

This works your legs, your upper body, your shoulders your core and your lungs.  You will build endurance and strength in all areas.  

Dont let it scare you all off.  Reduce the distances and quantities to suit your fitness level.  

I am glad to see many of you guys here.  John Scifres and Hackbow, thanks for joining.  Looks like you guys are gonna have a blast this weekend.  

Laxbowman, you can do that workout.  I played lacrosse in high school.  cant be as bad as our dag gone team workouts and runs.

Duckbutt, your a monster.  I love it.  Sounds like you are built like me.  Keep it coming.  

You guys have a great weekend ahead of you.  Get out and do something fun and goal oriented for the fall.  I wish i was there with you all but work still has me away for another month working 12 hour days, 7 days a week.

Elk-Fit ....you gotta earn it.  Now get out there.

Elk-Fit eh?  I started to follow this thread and got behind during the week so this morning I decided to look at it again. I doubt I will be elk hunting this fall   :(    but I have noticed that my stamina has left me more and more over the years. SO, this morning me and Burrdock left the house at 0740  for a "BRISK WALK" that is about as close to running as I get anymore. I turned across the field for 5/8 of a mile and then did an about-face and RAN for about half that distance back toward the road(man are my feet HEAVY!), then we did about 3/4mi. down the road,really stepping out.Then turned around and headed for home,about 2.75mi total. Back to the house by 0820. we got delayed for a swim in the pond to smell the geese(Burr not me 18* this AM.).
I did that work after about a 30-40 minute stretch,If you all have not included stretching in your work out,you should.Lean,loose muscle is what makes a hunter happy,more so if you are in the mountains. Before and after is best.
 I hope I can set aside 30-60 minutes a few times per week to do my vesion of this challenge. I need to develope a plan and set goals and just get after it. I will keep you all posted and I sure wish everybody a good time. Be safe and be smart and be patient. It looks like it took most of us 40-50 years to get in this shape,It should take a good summer to start the change back to fit. You will be amazed at how good it can feel. OK, I gotta hobble out to the shop and make a bow.
Chuck

Here's another site with a lot of good ideas, particularly related to functional weightlifting.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Heree is somthing to keep in mind.I have been elk hunting in NM Mexico about 20yrs now with my buddy who is an outfitter.What we have noticed is that a few days into the hunt most guys are having a hard time carrying there bows and there shooting is off.

When your walking or running carry some sort off weight.It will solve that problem well before you get to the mountains.

OK enough typing I'm headed down to my gym.

QuoteOriginally posted by Jack Guard:
Duckbutt, your a monster.  I love it.  Sounds like you are built like me.  Keep it coming.  

"

Ha! I may be able to live up to "Runt with an attitude" but not monster.

I hunted hard all day yesterday and this morning.  Now the wife has me hauling dirt and digging beds to work my way out of the doghouse.  NOt exactly the rest days as prescribed.

Another idea for weighting a pack and functional exercise--sand bags.  You can get 80 lb sand tubes from a hardware store, break them into smaller units in big zip loc and garbage bags, and use them for two purposes: weighting a pack and upper body/core work with a heavy, awkward military duffel bag.  I got the idea from one of Ross Enamait's books, which are along the line of other links here on functional, high intensity exercise with simple or homemade gear but also with a terrific, logical attitude.  His field is mixed martial arts, but the mental toughness and focus translate well to hunting.   www.rosstraining.com (http://www.rosstraining.com)

Ttt.       great thread

On several targets where we carried our packs last weekend during the 3D shoots, Darren and I would run up and shoot almost immediately.  Sure makes it tougher when you can't breathe  :)

Yesterday was good: ran 1.5 and hiked 1 mile before taking the kids to school and getting to work.  Then hit the gym last night and did upper body and core workout.  Had broiled skinless chicken breast, asparagus, wild rice, and 1 roll for supper.  Munched on trail mix (raisins, sunflowers seeds, and granola), banana, apple, carrots and a light roast beef and colby sandwich for breakfast, lunch and snacks.  Hitting the nature preserve with the pack for a couple miles here at lunch today and then probably going to load up 20 more pounds for a 2 miler in the neghborhood this evening.

Applied for my CO tag this weekend also.

I'm hiking in our mountains with my pack weighted down and doing one of my wife's aerobic workout videos.

I'm glad you started this it's getting me motovated. Last year I started pounding the foothills around here riding my bike to work and playing as much at high elevation as posible. It sure helped I felt so good at the end of the season last year. I just wished I had kept it up. I did good until december but feel of the wagon and now have gained ten pounds and not feeling as good. I been walking and somewhat putting efford in it but no like I should. I guess I am going to have to put more time into it. Turkey seasons coming soon so I think I will be chasing the mountian birds more than the valley birds. Heavy snow years like this make it so you have to hike in further with the roads snowed in. Last year a co-worker could not understand why I was willing to hike 8 miles for a "stupid turkey" when I could drive to one.
1. No one else would be in there!
2. I guess he just doesn't have elk fever!

This is what I hike up to get into the turkeys from the bottom of the yellow cliffs. It's about 3000 ft. vertical and 5 miles at this piont. (http://i580.photobucket.com/albums/ss248/barebow13/IMG_0216-1.jpg).

This was my pack for the turkey hunt loaded with full size decoys,all my gear and a few extras in for weight sure get's me in shape quick. Some days I hauled my pop up too,thats puts the load around 80 pounds. (http://i580.photobucket.com/albums/ss248/barebow13/IMG_0226-1.jpg)

For those you who like to run but have problems,  joint pain, shin splints or any other problems  associated with running should read  "Born to Run". Totally changed and improved my running. Great book.

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303

Jack Guard, thanks for starting this thread. As a once in shape guy, 163# at 40 years old in the best shape of my life to a 55 year old puffy 196# professional couch potato (except for my 15 minute bodyweight workout in the A.M. and 45 minute leisurely exercize bike rides and treadmill walks, I started reexaming the possibilities and I discovered through this and another post "kettlebells". In addition to my basic workout I got some kettleballs and the DVD's, primarily working on form,and I see an incredible opportunity to get back in shape. The Tabita method works well with my health club leisurely ride when I do that at the end. I couldn't do it at first, had to wait longer but its getting easier. Can't get in shape in a day or a week but I am real encouraged at the possibilities.

Had to move some furniture today for a few hours and haven't felt this strong in years.

I happened to be reading "Why We Get Fat And What To Do About It" by Gary Taube when you first posted this and having since read "the New Atkins", "The 17 Day Diet" and reading the "Primal Diet" book and blog I bought into the same principal themes as it makes too much sense to me. Atkins makes me feel like crap. Just did primal and started eating a big salad with salmon at lunch everyday and almonds for snacks and I'm dropping some lbs.

Losing weight and getting in shape. Let's keep it up!

On February 14th, I weighed 218lbs. Gradually, I started eating right or what appeared to be right. I lost an average of 2 lbs a week until I started the diet solution program. Expensive to get started with trying to buy organic foods but last week I lost 7 lbs. I weighed 195 this morning. I walk everyday for 30mins on the treadmill at 15% incline then running for 10 minutes. I have been doing this for about 3weeks and incresing my run time. I sometimes wear my 40lb weight vest. It harder walking the hills around the farm so I brought my weight vest home.  I live  and walk anywhere from 3700ft to 5000 ft elevation. I think that makes a big differance. I know when my friends would visit from sea level, they could never get their air. Last year I got some shin splints so I did some research and found chi running. It teaches you how to run like you did when you learned to walk. Sort of like born to run posted above. It really helped me and I never was much for running. I think over all that I have done, there is nothing like simulating the hunt like wearing my 40lb lead vest and climbing the mountains around here. It works on your legs and your breathing. I will be 47 this month and I can not go through this up and down weight loss and gain. With the diet solution, I am able to eat healthy, feel satisfied and have more energy.

Always count myself extremely fortunate.  live in Durango Co . about 6500 ft. . 30min north I can be at 11000 plus feet. 45 min South or West I am in the desert. Step out my door and run up a mountain for my cardio. Mountain bike everywhere for transportation and side beny is I get more cardio. Tons of free hand exercise( push up,pull up, handstands and hand stand pusups,dips, lunges, squats, weights, . Tai ji and most important is Yoga Yoga Yoga. Gotta stay limber. I am 47 ( not hard to say) still feel like I am 25 and act like 13.   Waiting on my NEW HILL .LIfe is GOOD!! 7C

Well guys, off the prednisone now for my hand injury. That crap really screws you up. Puking the entire final 3 days of it but the hand is 90% back now. I work 12.5 hr night shifts but go to the gym when I get out in the morning. Mostly lift after work with some cardio. Snow is gone now so it is time to get the bike out. 15 mile time trials will start soon. Keep going guys. Won't mention my weight on here right now, that pred really screws it up.
Dan

I am 48 years old and am in pretty good shape (ran the Cowtown half marathon at the end of February at a 10 minute per mile pace).  

I ran alot to get ready for the race but I was still overwieght. I am 5'11" and hit my all time high of 221# while training for the race.  It is hard to believe that you can run as much as I was running and gain weight.  That proves how important the diet portion of your lifestyle is.   I did not start to lose weight until I started eating right.   Paleo style eating (Caveman diet) works for me -- basically lean meats, fruit, vegetables.  The book on this plan is great and I suggest you read it but I just told you the basic plan.  He is very high on wild game because it is much healthier than most store bought meat.  ( Gives you another reason to put anothe doe or two in the freeezer)

I am down to 209# and plan to keep it up until I am down to my "fighting weight" of 185#.

I have been lurking on this thread will throw in my 2c worth. I am an inshape 49. I can do 8+ mile trail runs, mountain bike what have you. But my weight has always gone up in winter crappy diets. Work harder and harder to get it down by summer. I was looking for a year round fitness, eating plan. Saw guys talking about Paleo on this thread. Wow in just a week feel great weight coming off , eating that seems to just make sense, starting a circuit work out. I have a freezer full of elk, deer, antelope life is looking good. Will have the freezer empty by next season, and should be in best shape ever for back country elk this coming season.

Great thread.

Well, I have been on this training routine for about a month, and I am starting to feel better, sleeping better for sure. Pants are not as tight around the waist,etc.

Thirty minutes elyptical, or exchanged for time on a stairclimber. Then a variety of equipment for strengthening lower back, legs, shoulders.  Just kind of an all around thing I guess. It usually takes me 70-80 minutes per day/ three times a week with very little wasted time between exercises.  We try to work in some more cardio stuff on the off days.

I still have gains to be made in the area of nutrition, but one thing at a time. About the only thing I have done there is to quit most of the night snacks.

I am very encouraged by the start and hope you guys are as well. Keep it up- It is going to pay huge dividends this fall!

LAst couple weeks have been kinda tough for me.
I'll know in the morning whether elbow surgery is in my immediate neear future. Have a partially torn tendon in my bow arm, needs to be reattached to the bone. That is going to seriously screw up my training. Actually it already is, as Ive been told to not use that arm too much- no dips, pullups, curls, etc. I can do pushups. No shooting my longbow.

Along with that, got a doozy of a neck stinger, chiropractor is workin me over pretty good, but he also advised go easy for a week or so. Adjustments 2-3x a week, and some stretching targeting my neck and its getting better.

didnt do much last week, a couple 4 mile walks, and some treadmill sprints. Today was nice out so I did 3 miles with my 50# pack on. Felt good.
Not breaking any speed records, but bumped out the 3 miles in a fuzz over an hour. ( flatland)

Tommorrow will be sprints, hindu squats, pushups, crunches, etc.

Im hoping that if I do need the surgery( likely will) they can do it real soon. Times getting too close to be able to shoot a bow by September. If I cant, I'll just be a caller and guide of sorts for my son,either way it wont keep me out of the mountains.

Been eating basically by the Primal Blueprint. I love it, Ifeel great, but still havent broken the weight plateau I've been stuck on. Im hovering at 168-170 seemingly forever. Gonna have to run a food log I think for a few days and see where I can tweak it. Other than that, I feel great. For a beat up old bag of bones LOL!

I just read this entire thread and I want to join in, I am 5'11 295 pounds. I was going to the gym 4 times a week up until about 3 weeks ago. We have had nothing but illness in our house since then. Between my self and the kids we seem to have been sick that entire time. I am starting back on Sunday morning after work. I am wanting to get in shape so I can enjoy the woods with my kids for as long as possible. I will be 41 this year. My son will be 6. I am looking forward to they day that we can go elk hunting together. I will take any advice in a cardio plan. I love to lift, not much on cardio.

Thanks Greg

Way to go Greg! When the workout becomes a burden, remember your motivations.

I just finished 40 min on the treadmill with 45# in my pack. Tomorrow, will be playing a round of archery golf with my pack on and the course will give us 2.8 mi of very hilly hiking. Not sure what I'll do Sunday yet, but next week in general will be brutal to make up a little ground from a 4 day trip to Honduras. (I only gained one lb thanks to some hiking in the mtns, swimming and a little basketball) I wasn't really able to stay on the Paleo plan while there, but kept my non-Paleo consumption in check - well, except for the beer and excellent rum. Back on it today.

Keep it up guys and don't beat yourself up for a mis-step. Get back up on the horse and ride it!

Here's my take.
I've exercised pretty much 5-6 days a week since I was 18 (now 49), full time martial arts, weight training in my youth, body-weight strength training in my later years. Mountain biking, hiking and hunting the western mountains. Stayed in pretty good shape all these years by anybody's standards.

As I approach 50, I wanted to take it to the "next level" so I could reach a milestone on my b-day and not have to buy a sports car or something else stupid.

So, I am one week in to the Insanity program. Look it up. Extreme full body calisthenics, max cardio with strength. The developer, Shaun T has the creds and is a good motivator. The program is 8 weeks and I fully expect to be in the best shape of my life by the end of it. Don't do this if you're not in good shape to start. It's over the top, but you can do it at your own pace, as Shaun T says, know your limits. High impact so protect your joints. Not for the faint of heart.

I already feel the benefits and realize that mental strength is what's required with this program. Anybody else do this one?

As I look at my post, I realize that I failed to mention that the program totally kicked my butt the first day. Sorry if it sounded like I have handled it easily, I'm not. Bottom line: I thought I was in good shape: NOT

Did some hiking this weekend. First nice weather I have been out in. Shot a 3D course today as well. Went around a second time. Shot fairly well & a great time. Keep going guys.

Sold my Garden Tiller and bought a Pick Axe. Got the 12' X 26' garden done today.

APRIL 12 and this thread got to page 4!  :scared:  I havn't posted in a bit becouse I've been working out before and after work and im just flat wore out to post.

I hope everone is still motivated I've lost 7 pounds and gained 3 pounds of muscle.My cardio is also getting much better,can run a couple of miles without getting winded.

I'm still cursing Jack for guilting me into getting back in shape but thanks to this thread I am feeling so much better than I have in a few years.Thanks Jack

Here is a bit of motivation 9000 foot in elevation a several miles from the nearest road.Now is the time to stay motivated.I know I'll be ready how about you guys.

(http://i297.photobucket.com/albums/mm219/bighorncooch/003.jpg)

I play ice hockey.

Anaerobic/aerobic. Very intense at the level I play. Low impact on the knee unless of course you get impacted from the side but our league is no contact, sort of.

Anyway, the great thing about it is its FUN. I do weights and other stuff too, but this is my core workout. I am very ready for elk with some hiking on the weekends.

At 52 I do have to work MUCH harder at maintaining the strength I always had "on call" my whole adult life. But thats reality.

Joshua

Haven't posted in a week, but have been working a ton and not checking-in on TG. All my workouts this last week have been at gym. Treadmill & eliptical. Focus has been on target heart rate. Things must be working because heart rate is dropping relative to machine settings. Haven't stepped on a scale, but clothes are fitting better and received a few comments from friends and co-workers this week about dropping weight. A few more weeks of ramping-up cardio and I think I'm gonna do the Insanity program.

Let's hear how everyone else is doing. Remember, a stumble in your plan isn't failure, just an opportunity to recommit.

Been doing cardio 3x a week.  Did swimming yesteday.  Wow! that'll get the heart rate moving.  Going to take the boys for a walk, carry a 30lb pack and let them do some stumpin' if the weather get better.

Ok guys, don't give up. Keep us posted on your progress, even if it is slow. We all go through tough periods of training. I was having some difficulty getting under 260, but finally made the break through today (259.5). Been bustin' out the cardio and the results are very gratifying. Almost to the point of maximizing resistance on the elipticals for my entire workout. Heart rate continues to drop relative to level of exertion. Next week I will add some dumbbell workouts and up my pack weight to 50 (been hilking with 45#).

Scott, John comes home for Easter break this week and will get to shoot his bow for first time.

It does seem as though a lot of guys have stalled.I'll bet its becouse they are training so hard that they are to tired to post.

Great job Hackbow 1/2 a pound is a huge psycalogical boost keep up the forward progress.

I have been away all week doing whitetail taxidermy school. Very long week that ends tomorrow around 6pm then driving 3.5 hours to get home. Can't wait to be home even though it is fun. Once home will get back on track. Keep going guys.

Hey Everyone,  glad to see you guys are still hittin it.  

I have been working out.  Just not posting.  

Cooch, thanks for keeping this going.  Glad you remember me, even though its in a bad way.  LOL.


Here we go again.   Elk-Fit    Lets do this.  If it was easy, anyone could do it.

Rule 1 ......Cardio, Cardio, Cardio

Rule 2 ...Strength .....Ah ha,  you though I only had rule one didn't you.  

Three times a week I lift weights.  I tend to do my lifting as a circuit or whats called a superset.   I like to keep my heart rate elevated.  Will even throw in some Burpees or old school jumping jacks in between sets to keep the heart going.  

Weight lifting has many benefits.  I will just touch on a couple.  First off its helps build a good base muscular structure for your skeleton.  For those trying to loose unwanted pounds, weight lifting keeps your body metabolizing longer, therefor burning more calories.  

Yesterday i did Chest and Back workout that included 8 exercises.  I alternated between chest and back, push and pull type exercises.  This allows you to work multiple muscle groups at the same time, and during the chest exercise you back can rest, and during the back exercise your chest can rest.  You will get a better workout and a great pump in the muscles.  OK, so your saying, PUMP, what the heck, i am just tying to get in shape to go elk hunting, not turn into Arnold.  This pump will help the oxygen rich blood flow to the muscles which in turn helps its growth.  

I like to put lots of concentration into my back workout.  Not unlike the rest of the exercises but its important to my bow shooting.   Let  me say this though >---->  Be carful with your back.  I tend to do 12 to 15 repetitions on the back exercises with medium/light weight.   My goal is to keep healthy>  Not to train so hard that i injure myself.  Especially my back.

Here i am repeating myself on a few concepts along our journey.  They are to just act as a reminder.  

Eat Well, Lean Meats, Fresh Vegetables, Fruits, nuts, lots and lots of water.  

Minimize processed food
Minimize Soda

Get lots of Sleep

Find a workout partner.  
Find a program you believe it,  Change the programs every 6 to 12 weeks.  Your body gets use to exercises and actually can find a way to get lazy, you have to shock it back into growth every so often.  

Stay at it.  Make this a lifestyle change.  Everyone can do this stuff.  Just scale it to your age and fitness level.  

Keep shooting your bow.  

I am working 12 hours days, 7 days a week.  I have only missed one workout since we started this thread.  As tired as i am, all i can think about are the results.  How i will feel when i arrive at my base camp, hearing a old bull bugling in the meadow just out of site, and knowing that i have trained and will be ready to make the next move.

Jack, that is awesome stuff. Could you share your chest & back routine when you have time. I am feeling so much better now since we started this. I want to keep ramping it up. I'm getting to the stage where I am craving the workouts. I'm already lighter and in better shape than when I started last year's elk hunt. I can't wait to match wits with them again!

Hey Hackbow, I Love what you are saying.  And there is some science behind it too.  When your body starts producing the endorphins from exercise you will feel a need to keep going to the gym.  I actually get a little grumpy when i don't get to exercise.  I know, its hard to believe i get grumpy.  But its true.    

Hackbow, absolutely, here is my current routine:

Chest:  Bench Press    All are 4 sets of 10
            Dumbbell Bench   Alternating Arms
            Cable CrossOver
            Decline Bench Press  

Back:   Close Grip Lat Pull Down
            Pull Ups - or  - Medium Grip Lat Pull Down
            One Arm Dumbell Row, also called the Lawnmower
            Bent Over Row

I really like this type of pairing opposing body parts together in a Push/Pull method.  You can also Pair Biceps and Triceps in the same manner.   Remember to change up every so often.    

This particular grouping can take anywhere from 35 to 55 minutes to complete.  Depending how much rest you take between sets.    Additionally i don't believe in getting to the gym and speeding through your workouts.   FORM,  over anything else, will help reach your goals.  On each exercise at its peak, you must feel the muscles and squeeze them.  Does that make sense.  


One more thing.  There will be those folks that may not believe in old school weight lifting, or this type of exercise.  But i wanted to give you an example of my success with this stuff.  I have been living and working away from home for over 5 years now.  Most of my trips i cant bring a bow with me.  I am able to find a way to exercise though.  Upon returning home i jump right into shooting my bows and vary rarely do i have any strength issues.  

Form and Accuracy, well now, thats a different thread all together.  LOL.

When you guys try any of these let us know what you think.

Good luck everyone.

That is pretty much what and how I've been training weights today cardio tomorrow and stretching every day(this is very important in my job).

The weight training definatly allows me to PULL & CONTROL the magnum bows that I use during elk season.

My wife also got a subscription to MENS HEALTH MAGAZINE there are tons of exercise routines and dietary articles printed monthly it's well worth the 20 bucks.

Enough typing, time to hit the gym it lifting day.

Down to 174# from 179#.  Heading to sub 170#.  I'm 5'10".  Runs are getting easier.  Pack's up to 42#.  Jeans are a bit looser.  Tummy's a bit tighter.

Basically eating under 2000 cal/day during the week, mostly lean meat (venison a lot) and fruits and veggies.  Doing mostly cardio and pack work.  Once school is out and extracurricular's are done for the kids, I'll hit the weights some more and eat 3000 cal/day.  

I also gave up sweets for Lent.  I bought a six-pack of Reeses' eggs for this weekend  :)   And Mom's making chocolate cake and the wife's making real cheesecake.  I just gained 2 pounds thinking about it!  Praise the Lord he is risen!  (Oh, and hand me another Reeses')

I'll be ready.

Jack's got some good advice there!

My update: I'm almost done with week 3 of the Insanity program. First week was rough, second week no more muscle soreness and my joints stopped hurting and making noise (knees mostly).

Now in week three I can put more into each workout and thus get more out of them. Wind much better than the beginning. Visible fat loss evident, but down only 5 pounds. Gained muscle so the heavier muscle offsets the fat loss on the scale to some extent.

One more week of the first Phase, then an active recovery week (slightly less extreme workouts), then the last 4 weeks which are a whole new set of workouts that don't look appetizing.

Keep digging deep guys!!!!

Still doing the treadmill/stationary bike/run (on treadmill or indoor track).  I've been bumping up each portion of the routine.  Did 3 outdoor runs over 3.5 miles each and they went well.  Going to bump up the number of workouts by including swimming laps on the between days.

Down 21 lbs since end of Feb with another 21 to go by Sept.

Hackbow, I can't believe he hasn't shot the bow yet.  That would drive me nuts.

Sold my tiller and bought a Pick axe for the garden. Also bought one of those manual edgers for the front yard concrete edges. Got a very nice workout with that!

doing Chi running every other day, Can run forever. Keeping with the diet solutions, lost 27 lbs since Feb 14th. No weight loss this week so far, started to weights in between. I have to be careful not to bulk up to much. Really trying to work on my legs. Found this on a site. Do a lookup for mountain athlete. Great stuff on their like exercises. Check it out, one exersise is called atomic man maker or something like that. Still recovering from that nonsense. Tim in NC

Here you go  http://www.mtnathlete.com/
Check out atomic manmaker

Just thought I would add my lifting routine for those interested. I alternate upper & lower each day to give the other recovery time.
Upper-
incline bench
biceps
triceps
lat pull downs seated
shoulder raises front & side
standing rows
I do sets of 12 usually & start with 75% weight with first set adding weight each go around. That gives your muscles time to warm & stretch some. No rest in between unless you can't breath at all. The last set I sometimes can't get 12 reps but 6 is the minimum for a set. This is also a push pull system. Sometimes I will change it up but that is my basic routine.
Lower-
quads
leg extentions
hamstrings
step ups
lunges
squats
I do the same as upper & increase weight each set. My knee limits my workouts but I do as much as I can. Typical weight for me in this routine would be starting with 110/ 150lbs ending for quads leg press I do the rack which is 900#s hams 130/ 180 step ups start with 35 end with 80# dumbell in each hand on a 16" step when knee is good walking lunges & squat whatever the knee is happy with at the time.
For cardio I bike as much as fast as possible with 15 mile minimum. Knee replacement will eventually happen but not until I can't hunt or do what I want.
Long winded so just keep it up guys!!!

BTT for the motivation.

Back up on this one.

Keep pumpin' fellas!

Anybody wanna know about the Insanity program, just PM me. I'm about to enter the second phase.

No matter what exercise program you're on, keep going. It's amazing what an emotional, physical and mental evolution it is when you push your limits.

The bottom line is, if you're hunting elk, you'll need some kind of plan.

Hey ELK-FITer's, let's not lose our momentum. I'm definitely guilty of not posting lately, but have literally been working my arse off. Hope you have too.

Through inspiration and knowledge gained on this thread, I have picked up a copy of The Primal Blueprint and have been reading both  http://www.marksdailyapple.com/forum/  and  http://tnation.t-nation.com/free_online_forum;jsessionid=E96C7459E92191EAF9FE7ECC0EF22BC9-mcd02.hydra.

Even without having a full-blown, disciplined workout plan, I have been incorporating the Primal eating/exercise philosophy into my routine and will be adding a Tabata regimen (  http://www.t-nation.com/free_online_article/most_recent/the_tabata_method_perfected  ).

I haven't been on the scale much, but my performance in every workout is getting better, I'm down to the last notch on a very large belt, and I feel great. Within the next week, I will share what I've settled on, workout-wise.

I'm thinking I may just have to run down a big bull and wrestle him this Fall!   ;)

Keep it up guys & let's hear from everyone else.

Running 3x a week and pack weight is up to 42# doing 2-5 miles 2x a week.  

Down to 172# from 180#.  Portion control is my downfall.  If I can just keep from having that last roll or half a helping of dinner  :)

I'm pondering a 13.2 mile jog/hike this weekend as the Indy 500 Mini-Marathon is this Saturday.  I would never run with the masses but I know of a great trail that might see me this weekend.  Turkey season is open too so I might have to carry the ambush bow along.

With all the spring ditch cleaning at a fast pace and walking or peddling the bike nightly I'm starting to feel better. Turkey season has kicked me into high gear by doing several 5 mile hikes with a 40 lb pack since last weekend. I'm hoping to get a couple more hikes in this week. Thanks for everyone posting it's helps motivate me to not slack off.

Great thread. I've got a lot of work to do. Let the games begin!

Wow!  You guys have been at this for better than five weeks and I just found this thread!

Better late than never!

I was hoping to be getting "Sheep Fit", but that's not to be.  Been thinking about the need for a program for a long time.  Last year my hunt was severely curtailed by lack of aerobic fitness  and pain in one foot.  

I have a few things going in my favor;  I live at 5600 ft and have easy access to higher elevations.  And, I know what and how to do it, but just have not been working at it for many years.

So, here's my baseline:

6' 1" tall
280#
age 64 and odo rolling over to 65 in July  :eek:  

For all of us, this is life or death.  For guys like me this it's just a little closer to death.

Hope to report back with positive results!

jack, thanks for starting this thread.  It's got the whole thing at the forefront of my mind where it should be!

I have been getting in shape for the Jim Bridger trail run in Bozeman MT.  It is June 25...anyone interested in doing it with me?  It is a 10 mile run.  It is in no way a race for me!!  Goal is to do it in 3 hours.  Let me know if any other tradgangers want to do it.

Back up for those of us with our heads still in the game.

GET WITH THE PROGRAM.

Push your limits.

Dig deep.

The elk don't care if you're overweight, they don't want to get shot. Wanna show up where they live?

There's a couple hills between you and them.

What's this thread about anyway?

Tell me what you're doing to make the difference.

I AM!

All good advice on phyical conditioning. Might be a good idea to wear your 'new' elk boots while doing it to break them in.

One thing that I don't believe has been mentioned is altitude sickness.

You need to arrive a few days early to acclimate. Pulling in on Friday at 10,000' to setup camp, drink a few beers, and hit it hard on the Saturday opener is not a wise choice, but is all to often what happens, and I've seen more than one hunt ruined due to altitude sickness.

Don't know if I'll get to chase elk this year but I started at a crossfit gym 6 weeks ago. I've lost 14 lbs, mostly by cleaning up my diet. Feeling alot stronger now and starting to add some running a few days a week

As an update, I'm down 28lbs since end of Feb.  Running, elliptical, biking, or swimming 5-6 days a week.  Probably doing a Sprint Triathlon in Aug, maybe one sooner if I feel I'm ready enough.

Chasing turks on Saturdays while breaking in the new boots.  Having some trouble there though.  Changed inserts and went to heavier Smartwool socks which seemed to help.  Kenetreks are a lot stiffer than I'm used to wearing.  All camo is getting too big which is a good problem to have.  Like my jeans, I've save some camo from when I was thinner in the hopes of getting back into them or handing them down to the boys as they grow.

Finally will be mowing the lawn this week.  Push mower (not self propelled) and a backpack ought to burn some cals.

Probably take the boys stumpin' this afternoon as I haven't been practicing much lately.

Wow, down 28 lbs since Feb..now that's what I call progress!!! Good job Scott!

Keep it up everyone!

Ran for a straight hour last week and recovered well. Saturday, I went to a chi running clinic to see how my form was doing. Was at a standstill with weight loss, stayed at 192 for two weeks, then went down to 189 the end of last week. Down 29 lbs since February 14th. This week's focus is on my running form.

I havn't posted in a few weeks been extremly busy at work,and am having and old shoulder injury that is giving me fits now,very painful,even running it smarts. I've just been using my wife treadmill every day and am just trying to maintain forward progress.Slow and steady will have to do for a few more weeks.

Great job on the weight loss guys keep it up.

I worked like a fiend in the yards (mine and Mom's) on Saturday.  Then Sunday played ball with the teenagers in the family, basketball and baseball.  That'll make you feel old.  

Last night I went on a 4 mile jog on the Canal Trail and around Butler U. (GO DAWGS) here in Indy.  Cooled down with a mile or so hike.  Doing 3 miles with the 42# pack later today.  Moving up to 50# on Thursday.

Feeling good.  Recovering faster.

I got every book on Elk and Elk Hunting the library owns.  Re-reading Schuh and Knoblaugh also.  Starting to watch vids this week also.  really getting stoked!!!

Great thread.

I'm 53. I made my decision last winter to commit to fitness. On Jan. 5 I weighed 257 lbs. I went on a freaky diet, the HCG (Human chorionic gonadotropin - intramuscular injections) program and today I weigh 207 where I am holding steady and/or losing slowly, but it's hard to tell because I'm gaining muscle mass. I was running 3 miles every other day, but I have a huge health insurance deductible and my doctor pointed out to me all the great things I could buy for the price of a single bad knee, so I am now I am hiking 3 to 5 miles every other day on the Methow Wildlife Area, gradually increasing the length and steepness of my hikes.

I also lift weights every other day. Dumbbells mostly, 3 sets of progressively high reps, focusing on my shoulder (both major and minor) and back muscles. And various core exercises, like elevated push-ups.

My main concern now is injury, but I think I'm on the right track. I just got a book on shoulder injuries from the library that has a bunch of good stretches to try.

I think this year I will shoot for "black-tail" fit and next year for Elk fit.

Thanks, found this to be a very motivational thread, will get my butt off the chair and hit the bike and seriously think about my health. Through the yrs I have found it harder to lug my tree stand to more remote locations, do not want to use an atv as it defeats the purpose of enjoying the outdoors and being able to see and hear everything.

ttt...

Posting so i can find it later...

Haven't posted since the first of the thread. A word of caution, BE CAREFUL! I injured my shoulder 2 and a half months ago playing basketball with my boys. It limited my abilities. After healing, now I'm baiting bear, both baits are baited using a backpack with 40-60 lbs twice a week. I loved insanity, bbut love hiking the same hills the elk live with weight. Starting to feel better and stronger. Keep it up guys, Aug/Sept is not that far away.

I have to keep telling myself that my enthusiasm is still 18 but my joints and tendons act their age.

After I turned 40 injury by going too far too fast or just forcing the clock has been my number one problem.

I keep a diary about distances and time and weights and reps and sets and when I get a HELLO! from a knee or a shoulder I give it a couple of days off. As I get older I have to be more and more methodical. Smarter.

When I was young I had the pleasure of being around some very serious older hunters who could walk my legs off. I now know they got that way by inches and yards every day not miles and miles once a year.

I know what you mean, my 40th birthday was like the day after your car warrenty expires and everything starts going wrong.

Upped my cardio to over 40 min a day 5 days a week. Taking walks with the bow stumping and looking for turkeys and mushrooms. Things going well and looking forward to Colorado in August.

I learned about Paleo on this thread and after about a month eating paleo feel great and I am down 8lbs (only needed to lose 10 to 12). Not much in weight loss I know but it comes off slow and you feel great. I have also removed a good 4 inch layer of wild game off the top of the freezer it closes easly now. The weather should clear SOON (please Lord) and I will increase my exercise.

I want to second some of the comments from the older  crowd.
At 52 I found my inherent mental intensity that always kept me in the game when younger could be a problem now. Sure it helps, but I had to learn patience.

Yes push hard. But if you are older, it is the steady, incremental, persistent, more balanced and long term effort that will reward you with great conditioning without injury. You can easily push yourself to injury if you are over 45.
I am 3 years into my own plan and I can say you WILL be in better shape using a longer planned trajectory than the steeper one we all could handle when we were younger.

The key for my own success is I enjoy doing a lot of it (at least the hockey part anyway). It is very hard to sustain an advanced level of fitness without enjoyment as a big component. That is why so many cannot keep it going over the long term- its all work.
I think those of you who incorporate hiking for pleasure as a part of the routine are very smart.  Increasing fitness, seeing results in a  rewarding way (climb higher/farther/easier) doing something you love.


Those are my thoughts...

Joshua

Good advice Joshua.
I turned 50 today. Still have the mental drive but I definitely need to be careful, and give myself recovery time after hard activity. With this Insanity thing I'm doing, I can see the signs of overtraining creeping up.

Youth is wasted on the young!

Happy birthday, COLongbow. Welcome to the age of reason! (Like... the reason your knee hurts and the reason your elbow hurts and the reason your hair falls out and the reason 5 a.m. keeps getting earlier and earlier...)

Glad to see so many folks getting fueled by this thread and making progress on their personal goals.  Inspiring!

Bringing it back to the top.

Thanks Scott. Guys, I am in the middle of taking a week off of going hard core. I'm visiting family out of state and have been spending my time with them. My niece graduated from college this past weekend and my grandmother passed away a couple days ago, so I have been eating celebration and consolation meals. I gave up on trying to stay on my paleo.primal eating plan. Staying active, just not going at the workouts like I was. I'll start up again on Sunday though.

I'm lucky to have been able to hunt elk 15 of the last 16 years(two years I just called for friends). We usually camp at 10,000' and hike as high as 12,000 and as low as 8,500'(I live at 1,000') with long days hiking up and down and some 15-20 mile days (what's a horse?). I started the first year by running 10 to 15 mile weeks and got my hat and some body parts handed to me. I did kill an elk after 3 weeks of pain. Later I tried more running, up to 50 mile weeks and getting to camp early to aclimate. Better but, I have learned that it takes more than just cardio. Your legs have to be strong and conditioned. I got a hip sled a year ago and worked up to 600lb squats along with all the cardio I could stand and had the best season ever last fall. Packed out two elk of my own and helped with three others and my legs never did get sore (not, "where is the ibuprofen and somebody help me put on my pants!" kinda sore).

Let's bring this back up!

Well, I completed the Insanity program. Managed to not miss a single workout during the 6 day a week, 9 week program. Lost 22 lbs and gained pretty good muscle, especially in my legs. Cardio through the roof.

How the rest of you doing?

I am one pound away from 60 pounds lost since Jan. 4. I'm up to 5 steep miles daily, walking not running. Back in March half this was killing me and now it feels easy. Time to find a steeper hill. I'm up to 20 pounds in the pack. I am between sets of free weights and feet elevated push-ups (65 per set) as I type this.

Still lots of shin splints and some knee pain but it's better. Ankles are fine. Feet are fine. All the tendonitis in my elbows and shoulders is gone.

Getting up in the dark. Going to bed in the light.

BTT

Good work Paddy.  I wonder if the shin splints are from your shoes.  I used to get them quite a bit but this year I broke down and bought good running shoes, no pain from splints at all and I've been running a lot.  Just a thought.

I'm down 42lbs since Feb 25th.  I'd like to lose another 13 by end of July.   Training for a sprint distance triathlon the beginning of August.

I've picked up the shooting more too.  Doesn't help to be in better shape but can't hit anything.  Plan to do some stumping with the weighted pack on this weekend.

Scott, could be. I just switched yesterday from my hunting boots to a pair of new Merril trail runners. Don't want to wear out my boots! We'll see what happens. As of Aug 1 my hiking will be in the woods, with my bow.

I've got 5 more pounds to lose by Sept. 1. I'm way ahead of schedule. All I'm doing is working out hard and avoiding high glycemic carbs (bread, pasta, spuds, candy). But if I hit my target early? There is going to be some brown sugar and bourbon in the BBQ sauce, lemme tellya.    :D

I feel pretty good.  Amping up the workouts every week.  Got 47# in the pack now.  Started running my local HS basebal fields and associated bleachers.  Decent enough workout.  Wish we had some hills around.  Still about 5# to get under 170# which is my goal.

BTT

Posted this in the wrong topic. Been sick & have had to alter everything. Posted in Ever been to fat to hunt? topic. Will be fine but Doc says 6 months time to recover & get all my systems up & running. Still working out but much less strenuously. Sucks, but he told me if I over do it I won't be hunting at all. Keep going guys!!!

As a Montanan who chases the elk every year I try really hard to get my legs and core stronger. Doing so usually helps my cardio anyways. I do high intensity stair workouts once a week(any more and you risk injury) and I play basketball all winter for the endurance aspect of the sport. Come summer I am hiking into my spots to scout for the season. The season is getting so close I can almost smell it!

Started P90X and also training for a triathlon...tic toc. 55 days and counting   :archer2:

ttt

It's 95 here today in IL...so I ran 2 miles and swam a 1000 meters to test my fitness over lunch. We have a sprint triathlon in a very warm N. Alabama in 3 weeks. Chasin' elk and mulies in 40 days  :)

Here's a tip for low landers who will be hikng high in the mountains.

When you train or exercise try breathing through a straw only...it will simulate the amount of air you will get up there. If will train your lungs, blood, and body to be more efficiant (sp?) And make it that much easier.

Ive been away from Trad Gang for months(thats hard to do trust me), but im getting ready for a CO Wilderness Area elk hunt and have been for close to 6 months! Itll be my first excursion, and im a workout guru anyway, but lets just say it gets intense when overall physical conditioning is the cornerstone of a productive and enjoyable hunt! Ive started running 2mi each morning before work, and eating the same foods "Roughly" that i will be on our 10 day hunt! Im 6' 1" and 184lbs now, when i really kicked it in the butt back in February i was closer to 205lbs! Id say that the longer drawn out approach to the conditioning has worked out well for me, its a 10 day hunt that you train 200 days for...well at least in my mind! ive even bumped up my personal limit of 25yds to 30yds due to the shooting ive been doing!!!

I am having ACL surgery the 29th of July, no elk hunting for me and the timing really is for me to be elk hunting in 2012

I just came out of RMNP and these two great bulls got me thinking of 2012 already. A couple of pictures to water your mouths a bit and get you even MORE excited for these next weeks ahead. Good luck everyone

(http://i56.tinypic.com/6ifuc5.jpg)

(http://i54.tinypic.com/72vgar.jpg)

No elk hunt for me this year but started running again last night. WOW i'm outta shape. But by time I head west, whenever that is...., I should be in better shape to handle it. Great looking pics!

Time's getting close boys!  How ya doing?

Completed my first sprint triathlon last weekend.  Tapering the swim/ride/run and focusing more on hiking & shooting.

Great Thread!

Hey Guys, its been a long time since i have written.  

You guys keep up the workouts.  

Priority at this point should be cardio and shooting.  

Hope you guys were able to continue your workout through the heat of the summer.  Hydrate - Hydrate - Hydrate

Dont forget to take about 5 days off before your trip.  Its time to heal up well and be rested for the hunt.

Looks like i wont get to hunt much this year either as i will be deployed most of the year.  Either way, i am continuing my workouts with an emphasis on cardio.  

Good Luck to everyone.  Its almost time.  Now go out and earn that Bull, you worked hard all spring and summer.  

Keep us posted on your hunts and the preparation.  

Jack

I got 'er done using advice from this thread.  Thanks guys.  I'm 32 pounds lighter this season!

ttt

Hey Zog,
What's yer challenge?
homebru

Hey Everyone, i just saw this come to the top.  

I hope you guys are staying in shape.  Only 6 ish months to go.  

ZOG, i want to hear about what you did, way to go loosing that weight.  I hope you are well and please let us know if you put it to use on a hunt.  

I for one have been working to darn hard for this past year and haven't hunted but one day.  But i am looking for something to do this Spring (maybe a spring bear hunt)  or this fall, prior to another deployment.  

You all keep this going.  Let me know if you need any help.  You all are certainly keeping me motivated with your stories.  

Thanks, Jack

I may be wrong (if so I humbly apologize)  but I think it was Berry that said,  "What do you mean I'm not in shape... round is a shape."
Great thread and timely only  5 months, 3 weeks and  6 days.  Start now....

Homebru and Jack - my challenge is healthy eating.  I think I've got exercise down fairly well.  Not great, but OK.  But it don't do no good when I eat junk.

After a fair amount of reading and helping a daughter with a very bad autoimmune disease, listening to all the doctors and nutritionists, I am very much bought into more natural eating and adding as many micronutrients as I can.

I am doing three weeks as a vegan.

The main thing I have figured out for myself is to think of what I ADD to my diet, not to focus on what to subtract.  If I add food rich in nutrients, removing bad foods is easy.

I found that hunger is usually not really hunger, it is appetite.  If you don't get enough colorful veggies, rich leafy greens, beans, colorful fruits, tree nuts, etc. your body is hungry.  If you try to satisfy hunger with low-nutrient foods like potatoes and breads, you just crave more of them because you're not getting enough nutrition.

I stopped making eggs, bacon and cakes in the morning; now I have a vegan smoothie just like a hippie(that was hard to admit) every morning and I do not get hungry and I feel much better.  No soy, no eggs, no wheat, no corn, no added sugars, no grains, no dairy.

After three weeks, I will become vegan-plus . . . . vegan plus meat!   Lean meats, wild meats, birds, fish, etc.  After all, I am a hunter.  My daughter loves the term vegan-plus.

Also I avoid as much man-made stuff as I can.  No diet sodas, try to go for organic meats that didn't grow up on chemically raised crops with pesticides, no farm raised grains, etc.  I can't do so 100%, but I do try.

My challenge is sticking with this, as I travel a lot, and like the rest of us I shop in grocery stores filled with bad stuff and am surrounded by fast food joints.

Jack & Zog-

Damn You & Thank You, both, for starting this thread and continuing it. I just sat down of the couch, Guinness in hand, and flipped on a hunting show about elk (wheelie bows, but that's what's on).  I then logged on to tradgang during commercials.  Damn you, damn you, damn you!!!

OK . . I am 50, new to trad (yet to kill my first trad anything), and dreaming of elk. I live on the East Coast and have never hunted out West.  Bought an Eberlestock Blue Widow this year with dreams of making a trip out West this Fall.  Of course, Congress has decided that my fellow federal employees and I may need a furlough, so 2013 is out.

That said, I still want to make that trip while I'm young enough.  I also feel that the benefits of getting back in shape go far beyond the hunting rationale, as you mentioned.  Besides, it may take me an extra year to get where I need to be...

So . . Thank you and damn you.....I guess I get back at it tomorrow.

Kingsnake

Kingsnake, i will take any cursing you can dish out as long as u stay strong and healthy and  use it in your trad adventures.  

I too am 50 and i live in Northern Virginia.    Although i spend a lot of time away.  

My passion the outdoors and love back country hunts.  i keep saying i need to get back out west before i get to mold also,  but then again, i am an 18 yr old trapped in a 50m year old body.

Keep this going everyone.  

Last night i did Kettlebell 300,  abs and stretched.   Through out this month i have been doing two a day workout.  Cardio in the am and resistance at night.  

Stay Fit you all.

Motivation......I train at a powerlifting gym in Denver.  At this same gym is a gentlemen that has made the world USAPL powerlifting team for the bench press in the CZech Republic this year.  This individual is going to be 78 years old this year.  In the three years that I have trained at this gym I have only seen this guy miss three days.  He recently had a golf ball sized piece of cancer removed from his hand.  The doctor told him no lifting for at least two weeks.  He was in the gym the next day, and ended up blowing out a few stitches, that did not phase him in the least.  This individual broke his back jumping out of helicopter in Vietnam, and has still competed in multiple powerlifting events and has also run in 14+ marathons.  If someone like this can do it at his age, anyone can do it. I am very thankful to be able to train with someone like this.  Stay motivated and train hard.

Zog,

"I found that hunger is usually not really hunger, it is appetite. If you don't get enough colorful veggies, rich leafy greens, beans, colorful fruits, tree nuts, etc. your body is hungry. If you try to satisfy hunger with low-nutrient foods like potatoes and breads, you just crave more of them because you're not getting enough nutrition."

It's called toxic addiction, and you have explained it very well. Sounds like your on the right road. The only thing you have to watch out for is how much animal protein you eat each week. I know most people won't like this, but the amount is surprisingly very small.

I am 63 and going to try my best to do an elk hunt this coming season, I have started to workout ( with Kettlebells ) for the last few weeks and will start more cardio shortly, see if I can get this body in shape before Sept. I will be camping and hiking a lot this season in preparation for the hunt.

njloco-

We met at BBTC last year, and I know you "walk the talk."  I promise to NOT throw my bow on the ground after a series of bad shots this year.

(I may still make a series of bad shots . . .I'm just promising not to throw my bow  . . . )    :biglaugh:  

Kingsnake

njloco-

We met at BBTC last year, and I know you "walk the talk."  I promise to NOT throw my bow on the ground after a series of bad shots this year.

(I may still make a series of bad shots . . .I'm just promising not to throw my bow  . . . )    :biglaugh:  

Kingsnake

Thanks for the encouragement, Jack.  You got the right idea.  Good luck with your program!

Kingsnake - the fact that you have to be in shape to hunt elk is exactly why I like it!  I mean, I love to slay and eat elk by itself, but if it was easy it wouldn't interest me.

And it goes the other way - there isn't much motivation to be in shape if not for elk hunting.  Vanity just doesn't motivate this 54 year old.  I couldn't care any less how I look - I'm hopeless anyway.  But getting up there with the elk - now THAT'S worth some sacrifice!!

I've been lifting 3-4 days a week and just got off the treadmill this last week and got to do several 4 mile runs outside with good elevation rise and fall.  I got a special treat this last weekend and got too run with Cameron Hands in Las Vegas.  This man is a great inspiration and knows how to push himself like no other. Although not a trad shooter he is a great guy.

Cameron Hanes  that is.  Stupid tablet.

Yes Kingsnake, It would get expensive throwing bows, though sometimes I feel like throwing mine, but then I don't want to sin, besides I am sure, that sometimes my bow feels like throwing me. I must apologize, because I don't remember the incident. Hopefully we will see each other there again.

As far as the food goes, I try my best, but I must admit to falling down every now and then.

Is any one getting ELK FIT?

Not getting Elk fit, as I won't be hunting elk this year, but trying to stay in as good of shape as I can.  I play hockey every week, and try to get in at least two other sessions of cardio every week - can be tough to fit into a busy schedule however.

I HAVE to have something to motivate me to get me going - one idea is to plan a 5K, half marathon, etc. to push yourself out of a rut or out of a plateau.  Two weeks ago I just finished my second "Tough Mudder" obstacle course, and having promised that I would "retire" from them after this one, I'm already planning a third, as I need a motivating factor to push further.

Having ballooned up to 217 then trimming down to 185, I've slowly crept back up to 195, but partially due to more intense weight training.

At 37, I feel I can still do everything I could when I was 18, I just pay for it a lot more and the recovery just takes longer.   :)

I try to stay 'elk fit' year round, because at the tender age that I find myself, it is much harder to get back in shape if you let yourself go.
Lifting is secondary to aerobics for me; I have an in home machine that I use, but mainly it is pushups and pullups for strength. Hiking and mountain biking are my choices for aerobics, doing hills as much as possible, sometimes with a pack. At this time of year, I am snowbirding, and yesterday I took a 14 mile hike in the desert, with temps in the 90's toward the end of the hike. I was fried, but it was a good kind of tired when I crawled in the truck.
I try to hike 5 to 6 miles 4 to 5 times a week, with mountain bike rides on the other days (usually about an hour, but a hard hour) and giving myself one rest day a week.
When I go home, I will be hiking/biking at elevation, and trying to do at least one hard workout a week. Yes, I am an advocate of 'no pain, no gain'.

I wish to Elk hunt someday. I have made the commitment to get and hope to stay in shape. Have changed wakeup time a hour so I am sure to get in my workout first thing. Everything latter is extra. LONG ways to go but I have started.

Not elk huning, but planning 50 mile or 100 mile ultra trail run in sept.

It doe not look like any elk hunting  for me this year. Have had a knee injury since last March. One surgery down. Looks like another in September.

A great and timely thread. My two sons 14 and 17 sent me an email and asked if we can do some backcountry camping and hunting this year. I am currently deployed in Afghanistan. Given the lifestyle over here, I have been fortunate to loose weight and keep it off. I would like to pass on some tips to help. I never had a problem with weight, never had a problem with PT but was bigger than I would have liked. So far I have lost almost 50lbs.

My 2 cents as follows:

You need to count calories. You loose weight by burning more calories than you take in. That is the basic rule. When you work out, you burn calories and create the deficit. The problem of course is the fine cusine we have in North America. In one day you can consume a weeks worth of calories if you don't pay attention. So you principally need to have a deficit diet with exercise ensuring that you have a deficit. If you just "do it" and don't keep track, one fast food frenzy could wipe out all your benefit of a weeks worth of exercise and diet.

Tools to help you do it:

http://www.freedieting.com/tools/calorie_calculator.htm

This is a calculator that lets you figure out what your maintenance level is...which is the amount of calories you need doing your basic activites. At this level you will neither gain nor lose weight. Once you figure out your maintenance, then create a deficit and do so gradually. No more than say 20% of your maintenance. The calculator will show you a 500 and 1000K deficit. As noted on the website, unless you have significant body fat, you don't need to go to extremes with the 1000K deficit.

OK, so now you know how many calories you need to be eating....how do you track what you are eating.

www.myfitnesspal.com (http://www.myfitnesspal.com)

This website allows you to track your meals and figure out not only the calories but how much protein, fat and carbs. The database is huge and you can find just about anything in there. If need be, you can add the data from the label if the database does not have it. All the fast food in North America is at your finger tips!

With this information, you need to make sure you are getting the right nutrition, not just the calories. Figure out how much body fat you have in big....err fat numbers.

http://www.freedieting.com/tools/bod...calculator.htm

Not exact but close enough for government work. Now I worry about making sure I get the correct amount of micro nutrients by grams to lean body mass (LBM) not a percentage as my fitness pal likes to use. My numbers look like:

Protein - 1.25 to 1.5 grams per lb of lean body mass
Fat (good fat) - 0.4 grams per lb of lean body mass
Carbs - the remainder of my calories but usually working out to 1 gram per lb of lean body mass

So I set my calorie goal for a deficit, make sure I get enough Protein and Fats, but essentially eat whatever fits within these numbers. If I know that I am going to have pizza on Thursday, I plan ahead with that meal and make sure the rest of my food fits the numbers. I can eat whatever I want. I have pizza, cake, burgers, fries. You just have to balance the equation so to speak. In the pizza night example, my lunch will be salad but so be it. I track everything and after a while, I do it the night before and it takes minutes. Here in the camp in Afghanistan, I supplement with protein shakes from BSN. It helps me make sure I hit my protein numbers given the difficulty of decent meat in the DFAC.

The result is I loose weight and coupled with good, regular PT, have placed me in the same shape I was when I was a paratrooper in my youth. I weigh now the same as when I joined the army at 17.

Remember, you need to log what you eat and plan ahead. Just like back country bowhunting, failing to plan is planning to fail. I have lost 50lbs and feel fantastic. I have more energy and strength that I have not felt in a long time. It makes a huge difference. Note that myfitnesspal can be loaded onto a smart phone. It is a great tool and a lifestyle changer.

I hope this helps in some way. I am looking forward to coming home and getting ready with my boys.

Keep safe and good hunting.

Some websites that can help on the fitness routines:

www.t-nation.com (http://www.t-nation.com)

www.sealfit.com (http://www.sealfit.com)

www.crossfit.com (http://www.crossfit.com)

www.bodybuilding.com (http://www.bodybuilding.com)

Thanks Morpheus and Duncan - great posts!

I am heavy into it now.  My challenge is 200 lbs, down from my 235 in January.  Now at 218.

Then I can carry a 35lb pack for a net zero!!

All of the good fitness advice says go for a certain % body fat, but it is difficult for me to measure, so I am just going for a weight goal and being sure to keep the muscle exercises up.

I hit 55yrs old last week.

Every morning I do 20 Turkish Get-Ups (10 per side) with 20 lbs.  I can also do them in my hotel room using my suitcase as a weight.  I saw some website that said this is the most effective everyday exercise one can do, especially for my age and to prevent old man injuries like back strains and stuff.  Boy do they work!

Here's a great Turkish Get-Up . . .
   http://www.youtube.com/watch?v=uDQUlshxO_8    

I am hoping to work up to doing get-ups while holding my 130 lb wife, but I think I will have to wait until she loses 100 lbs!!!

The other most-effective every morning exercise is a complicated burpee (one with variations like push-ups and tee-ups  mixed in).  I will be alternating those in every other day with the get-ups.

Being an athlete in my younger days I used to pass off such simple calisthenics as useless body movement. I suppose if I was still competing, they would be.  But for me they are doing wonders.

The get-ups and burpees are just the minimum, like having breakfast every day.  Then 4 days/week I also do a more thorough interval workout, or 50lb 4 mile backpack hike, or a 20 mile mtn bike ride.

But the simple minimum get-ups or burpees every morning and evening are critical.

My son is helping - I have to send him an email every day saying what I did for exercise and if I cheated and ate donuts or something.  It helps a lot.

The elk are also exercising every day. They probably don't need to send emails, though.  The wolves keep them moving.

Only 107 days to go!

Hey Guys, it has been way to long since we have had this thread on the main page.  its never to late to continue fitness.

i myself have had a lot going on in the last year.  broke my dominant hands thumb,  medivaced out of a very far away place, casted and rehab, and am back on the mend.

Not to mention i am getting old.  LOL

Keep exercising, stay fit.  Elk season is just around the corner.  

i will have lots of challenges this year.  am spending another year away from family deployed in a far away land.  i will stay fit, i have brought a Stalker recurve to shoot.  i will eat properly and get the proper amount of rest.  

Goodness, i sound like i am lecturing.  Sorry

You all keep in touch.  keep moving, no matter what.  I see MUDD is riding his bike every day.  way to go MUDD.  

i keep you in my mind as an inspiration.  

Stay Strong, Stay Elk Fit  >>>>.-----JG-------->>

Yep. Down 12 pounds in the last month or so. Funny how avoiding processed foods and grain make such an impact. Wish beer and whiskey weren't made from grain and full of sugar.

I am back at it too Jack! Thanks for bringing it back up. I have a moose hunt in BC and need to drop 20...time to re-focus  :)

I am riding 35 minutes every other day, walking/running 3 miles or 40 minutes every other day, and swimming every Friday. I have a triathlon in August and this is just the beginning of what I hope is a great summer of pain to get ready for a very physical hunt.

Good luck everyone! Train hard!

I'm starting to try to get into good shape.  I am not planing on elk hunting till 2015.  And my advise is only to a select few.  But it is important.  I just did it and i am on too of the world.  QUIT SMOKING.  After 15 years of smoking just a couple of weeks without and i feel like a new man.

Good to hear from you Jack ... just got off my bike from a 2 hr ride in the desert, spending some winter time in sunny AZ makes keeping in shape a whole bunch easier. Getting ready for my second ankle replacement, had the left one done last summer and doing the right one in May so I'm keeping the legs in shape for the long recovery. I plan on being in the elk woods come Sept ... stay safe

oops ...

I do my best to stay in shape year around, but recently got a new toy that gives me some feedback about my hiking workouts. It is a Fitbit, a little gizmo that clips to my pants pocket, and is like a pedometer on steroids. It measures steps, miles, 'floors' (each 10 feet of ascent is a floor), and links with my computer to log data into a web page. You can also use it to log food eaten, sleep, bp and heartrate, etc. Unfortuneately, it doesn't work with bicycling, but it seems very accurate with hiking/jogging. Just another option if you want to log your workouts, and somewhat of a motivator, too.
I, too, am spending time in the warmth of the Sonoran desert in the winter, and getting in 6 to 7 mile hikes just about every day. Sure beats shoveling snow.

It sounds like you are doing some really hard and effective work. About the only thing I would stress is the need to do plenty of stretching.

I ran a marathon last month to check off a bucket list item since I turned 40 this year.  I do some form of cross training almost daily and can't imagine not being in shape again.  I'll eventually lose the ability to hunt but to lose it prematurely because I didn't take care of myself isn't something I'm willing to accept.

Time to bring this one back.....!

  Let's go .... time to get out and burn off those holiday calories.....no time like the present....!!

Already started !

It is really refreshing to see such a great group of guys who are passionate about exercise and nutrition. I myself graduated in 2011 with a bachelors in exercise science and I am now in medical school. My passion lies in helping others, but nutrition is my real passion. I am a nutrition counselor and I would much rather nip a health condition in the bud with nutrition than patch it with a medication. It is amazing what our country allows into our food system and I am here to make an impact. Kudos to you all for getting ready for Elk season, but primarily for benefiting your health long term. Maybe one day I will be able to make it out on a backcountry elk hunt like the rest of you!

Ill turn 60 yrs old in March and have started a new life approach to getting hunting fit. For the older guys hunting fit is relative to your injury/disability list of ailments I think. I have been really fortunate in that with having 3 ruptured Lumbar discs and both rotator cuffs and bicep tendon repaired I can say Im pain free as I have been in 20 yrs. I recently found myself at 245 lbs at 5'11" and felt heavy and out of breath. I have started the Atkins diet and will phase out to the more Paleo version as time goes on. Joined the YMCA to get winter activity levels up. I have lost 16lbs as of this morning and I can feel myself becoming more en more fit and that in itself is a great motivator. Got a hog hunt coming up in April in Texas and this ol boy is gonna try and give em the business.