I Need to Train and Get In Shape

I am out-of-shape. I am overweight. My trip is in 12 weeks. I better start training.

I have  allowed myself to get really out-of-shape and obese in the past nine months. That is my harsh reality.  (Sadly this is also not the first time that I have done this to myself. It is pretty much an annual event). Thus, the magnitude of what I need to accomplish before my 14-day Isle Royale backpacking  trip in late August is fairly significant. I have slightly over 12 weeks before I arrive on Isle Royale.  Army Basic Training lasts roughly 10 weeks. Marine Corps Basic Training lasts about 13 weeks. I have 12 weeks and 3 days before I get to Isle Royale.  I have 87 days to lose weight, and to prepare my (61 year-old) body and mind for 14 days of backpacking on Isle Royale.  Today, (May 22, 2023), begins my 12--weeks of "Isle Royale Basic Training".

WARNING & DISCLAIMER

I am not a physician, dietician, physical trainer, or fitness professional. I am just a fat, out-of-shape, 61 year-old guy who needs to get in shape for an upcoming Isle Royale trip--and I have only 12 weeks to do it. This blog post (and any subsequent follow-up comments and posts) are meant to document (and share) what I am doing to get ready for my trip. DO NOT TRY TO COPY WHAT I AM DOING!  You need to do what works best and safest for you. Please be examined by (and consult with) a licensed medical professional before beginning any physical training program or before engaging in any strenuous physical activity or weight loss program.

I NEED TO LOSE A LOT OF WEIGHT

Many people (myself included) work really hard to reduce the weight of their backpack and its contents. We carefully analyze and contemplate every gram and ounce that we put  into our backpack.  What is probably even more important is reducing our excess body weight. I am nearly 35 lbs. heavier than I was for my big Isle Royale hiking trip last year. I covered roughly 85 miles in 5 hiking days. (And, the truth is, I was still too heavy when I did last year's hike). So, I have some significant work to do.  Sadly, I gain and lose a significant amount of weight EVERY year--and that is a terribly unhealthy thing to do. Plus, the older I get, the harder it is to lose the weight (and the up and down "yo-yo" dieting gets to be more detrimental for my body). I need to make my healthier diet and exercise habits into a permanent and radical lifestyle change--and not continue to make weight loss and physical training a few month annual ritual every Spring/Summer.

PORTION CONTROL AND LIMITING CALORIE INTAKE
BOTTOM LINE UP FRONT: I eat too darn much--especially for a person with a largely sedentary lifestyle. I also ingest FAR too much sugar and too much sodium--and drink too little water. Therefore, the first (and most important) things that I need to do are cut my huge daily caloric intake, greatly reduce my sodium and sugar intake, and drink more water.

It is not uncommon for me to lose 8-12 lbs in the first week of a diet--simply because I cut so many EXCESS calories from my daily consumption--and because I cut so much EXCESS sodium and sugar.  (I CERTAINLY DO NOT RECOMMEND LOSING THAT MUCH WEIGHT IN ONE WEEK FOR MOST PEOPLE--- IT IS NOT USUALLY HEALTHY. However, losing 8-12 lbs. in the first week is usually what happens when I greatly reduce my calories and cut much of the excess sodium and sugar from my life). Frankly, much of what I am losing in that first week is simply extra fluid that I have been retaining (from being so fat and from ingesting so much excess sodium and sugar). Thus, when I lower my caloric intake to a typical person's weight loss level--and when I cut out the EXCESS sugar and sodium--quite a bit of weight falls off of me in that first 7-10 days.  After that, the weight loss becomes real work.

I challenge each of you to take a look at what you eat each day. Read the labels--and see how much EXCESS sodium and EXCESS sugar is in your food. It will probably amaze you. Your daily total calorie intake might also surprise you.

PORTION CONTROL (and picking healthier food options) ARE TWO OF THE KEYS TO MY WEIGHT LOSS SUCCESS. For most Americans, the size of our portions are far too large. If someone goes to McDonald's and eats a Big Mac, large order of french fries, and a large Coke--that is 1,360 calories.  Conversely, a home cooked 4 oz. baked (boneless /skinless) chicken breast is 184 calories, a small side salad (with no dressing) will be about 85 calories, and 8 ounces of skim milk is 83 calories. (For a total of 352 calories).  Throw in a medium apple as a snack a couple hours later (95 calories) and you are still at only 447 calories--versus 1,360 calories for that Big Mac lunch. That is a huge difference in caloric intake.

The portion size (and food choices) for snacks also makes a big difference. One ounce of Lay's Potato Chips (roughly 15 chips) is 160 calories. (Who in the world eats JUST 15 potato chips? If you eat 3-4 ounces of potato chips--that is 480-640 calories--for a snack).  A half cup of Breyer's Vanilla Ice Cream is roughly 130 calories (and many people eat more than a half cup--plus they add all sorts of toppings to their ice cream). Conversely, one cup of air popped popcorn is 31 calories, a stalk of celery is 6 calories,  A large carrot might have around 40 calories.

It is not unusual for me (and many overweight Americans) to ingest 3,000 to 5,000 calories daily. Imagine the difference consuming only 1,200 to 1,500 calories per day can make.

TRAINING FOR MY HIKE

I will start out my training for my backpacking trip by walking just one or two miles --on flat and level terrain--roughly 5 times per week. I will slowly add to that daily mileage (over a period of several weeks)--until I am walking 7 to 10 miles roughly 5 times per week (sometimes broken into two walks per day that are 3-5 miles each). At first, I will carry no backpack or trekking poles. Eventually, I will start to carry a backpack and use trekking poles.  I will also slowly increase the weight of what is in the backpack.

As much as is possible in the flat lands of central Illinois, I will also eventually start to walk on terrain that is NOT as level--and not as smooth. I will do this to help get my feet, ankles, knees and hips used to walking on the very uneven terrain and uphill and downhill trails of Isle Royale. There are very few hills in my local area, but I try to find them and walk up and down them (again and again) --eventually adding a backpack and more pack weight. I will also walk up and down stairwells inside of buildings and up and down bleachers at athletic fields.

I cannot stress enough the importance of doing some "significant" training on uneven surfaces, hills,  stairwells, and bleachers--and wearing a backpack while you do it.  I have encountered many people who have done very significant training for their Isle Royale trip. HOWEVER, they did their training almost entirely on smooth streets, sidewalks, treadmills, and on running tracks (carrying no backpack).  However, that sort of training did not prepare them very well for backpacking on Isle Royale. They were in great physical condition--but they still suffered once they started backpacking on the Island--because their bodies  weren't prepared for backpacking on the trails.

When they got to Isle Royale, their bones, muscles, joints, tendons, and ligaments -- suddenly encountered mostly uneven surfaces (that have many rocks and roots, and slants). On Isle Royale, they spent most of their day hiking either uphill or downhill--and very little time walking on level surfaces. On Isle Royale, they were carrying a 20 to 50 lb. backpack.  Thus, spending the bulk of their training time walking on level and smooth surfaces (carrying no backpack) did very little to prepare their bodies for realities of hiking on the trails of Isle Royale--WITH a backpack. It is important to try to train in similar conditions to what you might encounter on the trail.

Near the end of of my training time, I will try to get out on some actual midwest hiking trails and do one or two 15+ mile days--carrying my backpack packed exactly like I will have it on Isle Royale. Not only does that help train my body--It also helps me discover any possible problems (such as rubbing/chaffing) with my pack and footwear.

 FINAL THOUGHTS

I am indeed very overweight and out-of-shape.  I now have just 12 weeks to drop some weight and get in better shape. I have outlined some of my diet, weight loss, and training plans.  I will try to provide some periodic updates regarding my progress.  Today, May 22, 2023--is the first day of my 12 weeks of Isle Royale "Basic Training" (sometimes called "boot camp").