Get Fit for the Outdoorsman: Simple Steps for the Ultimate Outdoorsman's Workout

by Greg Nosar
Ways to better help be a better an outdoorsman is to get in shape and be serious about it. Whether be in cold conditions or hot, humid conditions you need to be in shape especially if you’re gonna be on the water or in the woods for a very long time covering miles and miles to find what you’re looking for.
  • Set a specific, achievable weight loss goal
  • Make a plan for how you will achieve your goal (e.g. diet and exercise)
  • Incorporate healthy habits into your daily routine (e.g. eating balanced meals, staying hydrated, getting enough sleep)
  • Find a form of physical activity that you enjoy (e.g. hiking, biking, swimming) and make it a regular part of your routine
  • Keep track of your progress and adjust your plan as needed
  • Seek support from friends, family, or a healthcare professional if needed
  • Don't be too hard on yourself – weight loss is a journey and it's okay to have setbacks
  • Celebrate your achievements along the way!

some examples of exercise and diet is…

  • Cardio: Running, swimming, cycling, dancing, etc. Aim for at least 150 minutes of moderate intensity cardio per week, or 75 minutes of high intensity cardio.

  • Strength training: Using free weights, resistance bands, or your own body weight. Aim for 2-3 strength training sessions per week.

  • HIIT (High Intensity Interval Training): Short bursts of intense exercise followed by periods of rest. Examples include tabata, sprint intervals, and circuit training.


As for a diet plan, it's important to focus on eating whole, unprocessed foods and controlling portion sizes. Here are some general guidelines to follow:

  • Eat a variety of vegetables, fruits, whole grains, and lean proteins (e.g. chicken, fish, beans)
  • Choose healthy fats like avocado, olive oil, and nuts
  • Limit added sugars, salt, and unhealthy fats (e.g. fried foods, fast food)
  • Drink plenty of water
  • Consider seeking the advice of a registered dietitian or nutritionist for a personalized meal plan

Here’s an example of diet plan for you for 2000 cal

Breakfast:

  • 3 egg omelette with spinach, tomatoes, and mushrooms (6g carbs, 21g protein)
  • 1/2 cup berries (11g carbs, 1g protein)
  • 1 cup coffee with unsweetened almond milk (1g carbs, 1g protein)

Total: 18g carbs, 23g protein

Lunch:

  • Grilled chicken salad with mixed greens, avocado, and cherry tomatoes (7g carbs, 35g protein)
  • Balsamic vinaigrette dressing (4g carbs, 0g protein)

Total: 11g carbs, 35g protein

Dinner:

  • Baked salmon with roasted vegetables (12g carbs, 37g protein)
  • 1/2 cup quinoa (22g carbs, 4g protein)

Total: 34g carbs, 41g protein

Snacks:

  • 1/4 cup almonds (6g carbs, 6g protein)
  • 1 small apple (15g carbs, 1g protein)

Total: 21g carbs, 7g protein

Total for the day: 84g carbs, 106g protein

 

Remember to also listen to your body's hunger and fullness cues, and try to eat slowly and mindfully

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