Get strong, lose weight, get more out of your kayak fishing

Need to get stronger?  Maybe lose some weight?  This is the thread for that!  Be able to paddle for miles against a headwind making little progress over the course of several hours, confident that you won't need a rescue.  Be able to easily lift your 80lbs kayak onto your roof rack by yourself.  Be able to reenter your kayak quickly and easily.  Make the Lost Coast diving trek with Eric after GS8 without fear of not making it or falling far behind.  Whether you are 18 or 88, you can get more out of your kayaking experience if you are strong.  To paraphrase Starting Strength author Mark Rippetoe, strong people are more useful than weak people, and are harder to kill.  Being useful and hard to kill are nice attributes to have when you want to spend your time outdoors, in the water, on the salt, in unforgiving natural settings, catching fish, and having the time of your life.  So get strong.  You have no excuse.

The best thing that I ever did to get more out of kayak fishing was to get strong.  Getting strong is a simple enough proposition.  Using barbells and correct form, we lift progressively heavier weights with the main lifts of deadlifts, squats, bench press, overhead press, cleans, and rows.  If you have never regularly lifted weights, you should make rapid linear gains in all your lifts.

If you also need to lose weight, you can do so and still make substantial beginner's strength gains.  Losing weight is also simple, just consume fewer calories than you expend.  It's really that simple.

Notice I've said these things are simple.  They are not easy.  I'm here to motivate you, will help with form, will help with diet questions, etc.  I am not a professional; I am a former weak and fat guy who made the progress I'm talking about here and just want to give back.  I am only an intermediate lifter, and I don't have all the answers.  My lifting is geared toward kayak fishing; if you have other interest, injury rehab work, etc., I can probably point you in the right direction but I don't have a deep well of knowledge about such things.  Talk to a doctor before you do any of this stuff to make sure it is suitable for you.  Like kayaking, and life in general, strength training has inherent risks.  Know what they are.  Don't sue me if you hurt yourself, but go ahead and thank me when you have your best kayak adventures ever

As an added bonus for those who need to lose weight, I'll donate $1 per lbs lost and documented in this thread to PIF to a maximum of $300.  Weigh in will take place at GS8, or if you don't attend then that Saturday morning.  Report totals here.

The lifting program starts next week.  Its simple.  The weight loss program starts now.  Its simple too.  Just not easy.

Weight Loss

If you want to lose weight, make an account at My Fitness Pal (MFP) at their website www.myfitnesspal.com.  Log everything that you eat.  Don't worry about what you eat just yet, but log everything.  You need to weigh out your food portions, so you need a scale.  This is a good one, and weighs to the gram.  http://www.overstock.com/Home-Garden/BasAcc-White-11-lb-Digital-Kitchen-Scale/7595621/product.html?cid=202290&kid=9553000357392&track=pspla&ef_id=Uh4zZAAABNxK8wVy:20140106191102:s

MFP keeps track of your macronutrient intake, measuring the amount and percentage of calories you get from carbohydrates, fats and proteins.  This will be important information later, since adequate protein intake will help you make strength gains.  You are probably not getting nearly enough protein.  Fortunately, one of the best sources of protein for your body is fish, which if you are here reading this you probably are interested in catching and eating anyway.

Strength Training

You will need access to free weights.  Barbell training reinforces dynamic lifting, balance, and range of motion.  Machines will not suffice.  You might need to start out with body weight.  That's fine.  We just aren't using machines here.  No smith machines, just free weights.  I will provide links to form videos for the six basic lifts over the coming days.  If you want me to give feedback on your form and lifts, and you don't work out at healthsport in Eureka, you will need to take a video and post it here or PM me with it.  Again, most people reading this already know how to take video of their adventures so this shouldn't be a problem.

You will not swell up from lifting weights unless you also consume calories in excess of what you expend.  If you want to swell up, you could add a half gallon of whole milk a day or more to your diet - 1/2 GOMAD to GOMAD. 

Self-myofascial Release

An important part of increasing range of motion and wellness is to keep your knots and adhesions in check.  I will also post links to videos related to SMR, or self-myofascial release.  You will need a foam roller and a small hard ball.  I use a lacrosse ball.  SMR is like giving yourself a deep tissue massage.  You will love it.

With 4+ months to GS8, I hope to see lots of strength gains and lots of weight loss in this thread.

A final note:  I will never wish you good luck in this endeavor.  Luck has nothing to do with it.  Lets get to work.  Who's in?

Great topic Crash.
One thing most people overlook is stretching. Before launching and after landing. It helps me a lot after a long day of kayak fishing. I do it before loading the yak back on my truck. [Land on the beach, take off drysuit & PFD, stretch out, carry gear to truck, open beer & stretch some more, then carry kayak to truck] This will increase your range of motion, flexibility, strength, and you'll feel less "sore" afterward (stretching breaks down the lactic acid that accumulates in your muscles).

I'd like to lose about 15lbs. And turn it into pure muscle.   
I'm not 100% committed to the program at this point, but I'll definitely checkout the MFP site. Need to buy a scale too.

Great topic Crash.
One thing most people overlook is stretching. Before launching and after landing. It helps me a lot after a long day of kayak fishing. I do it before loading the yak back on my truck. [Land on the beach, take off drysuit & PFD, stretch out, carry gear to truck, open beer & stretch some more, then carry kayak to truck] This will increase your range of motion, flexibility, strength, and you'll feel less "sore" afterward (stretching breaks down the lactic acid that accumulates in your muscles).

I'd like to lose about 15lbs. And turn it into pure muscle.   
I'm not 100% committed to the program at this point, but I'll definitely checkout the MFP site. Need to buy a scale too.

Careful on the pre-activity stretching.  Dynamic stretching should always be done when you are warmed up a little.  A brisk walk, some burpees, a set of pushups and chinups, or just something to warm you up a bit.  Cold stretching can lead to injury. 

DOMS, or delayed onset muscle soreness, will be a topic for discussion.  It certainly happens enough that there is an acronym for it 

Its really hard, if not impossible, to gain lean body mass and lose fat at the same time.  Body builders are forever going through cycles of bulking and cutting, bulking and cutting.  That is way beyond what I'm hoping to accomplish with this thread 

My goal is 50lb by 50yrs old... I am currently at 265 and real goal is 215 July 6th is my birthday... Will check it out...

Crash, are you on strava or mapmyrun?

http://www.strava.com/athletes/2391771
http://www.mapmyrun.com/workout/456862221

i'm hoping to compete at US Tri Nationals this year, and/or do an Ironman and/or a half IM in fall.  But . . . . I see myself just as easily sitting at home eating ho hos with a side of self loathing.

All this new year weight loss/ conditioning talk reminded me of SBD's BLOTY.  WARNING: Do not click if offended by selfie pix of hairy feet

http://www.norcalkayakanglers.com/index.php?topic=16616.0

I thought for sure that kayaking would shed some middle age pounds...nope

extra mayo please...or as my nephews call it..honky butter

Interesting thread Doug, I'm posting so it will come up in "show replies " but I could stand to lose 10#'s of "holiday weight " to compete better in AOTY  . Let's roll..........

I will also post links to videos related to SMR, or self-myofascial release.

I received tons of sports related injuries over the years and one serious back injury. I've taped two lacrosse balls together to help remove knots in my back which has works great. I'm totally interested in other release methods...

Mike

Crash, are you on strava or mapmyrun?

http://www.strava.com/athletes/2391771
http://www.mapmyrun.com/workout/456862221

i'm hoping to compete at US Tri Nationals this year, and/or do an Ironman and/or a half IM in fall.  But . . . . I see myself just as easily sitting at home eating ho hos with a side of self loathing.

All this new year weight loss/ conditioning talk reminded me of SBD's BLOTY.  WARNING: Do not click if offended by selfie pix of hairy feet

http://www.norcalkayakanglers.com/index.php?topic=16616.0

I don't log my cardio normally outside of MFP.  I log lifts on Fitness Buddy sometimes, but I normally just keep notes on my iphone.  The others are just kind of a hassle.  When I started, I used a clipboard so the iphone is a bit of an improvement. 

I think I will win an ugly feet contest.  Hands down.  I'll spare you all scale pics that show my feet.

I thought for sure that kayaking would shed some middle age pounds...nope

90%+ of weightloss is diet.  Its all about calories in vs. calories out, and its way easier to control whats going in than to increase what is being burned.

 

Interesting thread Doug, I'm posting so it will come up in "show replies " but I could stand to lose 10#'s of "holiday weight " to compete better in AOTY  . Let's roll..........

 

I admit that some of my motivation to start this thread was to make me accountable for some of the holiday pounds I put on this winter.  Time to get on with it. 

My goal is 50lb by 50yrs old... I am currently at 265 and real goal is 215 July 6th is my birthday... Will check it out...

That's 2 lbs a week.  That is possible but it will suck. 

There are roughly 3500 calories in a pound of body fat.  You need to eat at a deficit of 1000 calories a day to lose 2 pounds a week.  Your daily maintenance is calculated by MFP but its probably around 2600 calories or so.  You're talking about 1600 calories a day, day in and day out, for six months.  That will suck.  You can certainly do it though.

I'll be following this thread, before the holidays i was close to getting my food under control.  Post holiday and with even more weirdness with family its a renewed struggle.  This terrible cold is almost  gone, so back to the gym 5days a week by Thursday I hope.
Like Ron, i want to drop 50lbs by GS8.  My biggest hurdle is stress/depression eating, at least i know what to work on 

Just watched this movie the other night on netflix and found it to be pretty motivating. I am 180 and goal is 165 by March, haven't bought the juicer yet, but counting calories!

http://m.youtube.com/watch?v=Gv3vEXy_EwU&desktop_uri=%2Fwatch%3Fv%3DGv3vEXy_EwU

I've put on nearly 15# s since my surgery, which is like 10% of my body weight. I'm back on the bike, and want/need to chop that 15 while riding myself in shape. Once I'm in c2k hape I want to layer back in some climbing. My daughter (6) motivated me by telling me that this year she wants to run with mamma, and climb with dadda.

So this thread, gets me pumped...just like bloty

I'll be following this thread, before the holidays i was close to getting my food under control.  Post holiday and with even more weirdness with family its a renewed struggle.  This terrible cold is almost  gone, so back to the gym 5days a week by Thursday I hope.
Like Ron, i want to drop 50lbs by GS8.  My biggest hurdle is stress/depression eating, at least i know what to work on 

If emotional eating is an issue, the absolute best book I've ever read on the subject is The Body Fat Solution by Tom Venuto.  This is unlike any diet book you've ever read since it is geared toward taking care of the emotional and psychological issues surrounding food.  It made a real impression on me.

http://www.amazon.com/dp/1583333290/?tag=googhydr-20&hvadid=31189847690&hvpos=1t2&hvexid=&hvnetw=g&hvrand=1904328597749247394&hvpone=&hvptwo=&hvqmt=b&hvdev=c&ref=pd_sl_5jr1khu7x3_b

50 lbs by GS8 is not really realistic.  GS8 is just over 4 months away, so unless you can drop 12 lbs a month requiring a 1,500 calorie daily deficit, it isn't going to happen.  Something more realistic like 1-1.5 lb a week so about 20 lbs is a fine goal.  You would have to be 350+ to be able to realistically drop 50 lbs in 4 months without it being awful. 

Remember also for anyone considering high deficit rapid weight loss - our goal should be to get strong.  Its easier to maintain what lean body mass we have than it is to put it back on, which requires eating at a surplus and gaining weight, then cutting the excess fat by eating at a deficit, then repeating.  Instead, lift weights, eat at a reasonable deficit, and use that strength and increased stamina to go out and kill stuff.   The number on the scale isn't as important as being strong enough to do what we want to do for as long as we want to do it.

Just watched this movie the other night on netflix and found it to be pretty motivating. I am 180 and goal is 165 by March, haven't bought the juicer yet, but counting calories!

http://m.youtube.com/watch?v=Gv3vEXy_EwU&desktop_uri=%2Fwatch%3Fv%3DGv3vEXy_EwU

Fad diets can be fine, but they are totally unnecessary.  Vegan, juicing, cabbage, gluten-free, south beach, atkins, what have you are all nice sounding ideas but absent some diagnosed medical condition you really don't need to do them.  In the case of juicing, you won't get sufficient protein to allow you to retain lean body mass.  It is also very hard to feel satiated on a liquid diet.

Weight Watchers is worth a mention because it works.  It works because the point system is a proxy for counting calories, just with smaller numbers, and it provides motivation and a support network.  Sort of like what I'd love to accomplish here, plus getting stronger.  Because stronger is better than weaker.

That said, I own a champion juicer and I love it.  I would just never use it for my sole source of calories in a single day, let alone for a month.

I've put on nearly 15# s since my surgery, which is like 10% of my body weight. I'm back on the bike, and want/need to chop that 15 while riding myself in shape. Once I'm in c2k hape I want to layer back in some climbing. My daughter (6) motivated me by telling me that this year she wants to run with mamma, and climb with dadda.

So this thread, gets me pumped...just like bloty

Children are wonderful motivators.  As children, we learned our diet and exercise habits from our parents.  We have the opportunity, and the obligation, to be role models that help our children live longer, happier, healthier lives.  My parents generation did not have the resources available to them to know that balanced diets were relatively high in fat and less than 50% carbohydrate based.  They didn't know that it was easier to consume fewer calories than to burn off the extra calories consumed through aerobic exercise.  There was no talk of glycemic indexes, satiety indexes, or the like.  In today's internet information age, all of that and more is available to us.

Food is medicine.  It really is best to think about it in those terms.  We put it into our bodies and it causes a predictable effect.  We can eliminate or introduce different foods and consume them in different quantities and our bodies will react in a predictable way, good or bad.  That is medicine.

I am currently working on losing a shit load of weight by GS8 for sure! I have been doing pretty good so far but defintely need to get more exercise into the program. I found all the yard crash I was doing moving yards of dirt and rock around was great for strength but now I need to get to the gym. One thing I have found to help curb a lot of appetite and help block fat from getting in the body is Garcinia Cambogia. This stuff seems to work great and do not seem to find any side effects from using it. I researched it and could not find any bad reviews on this and will continue using this daily. Eating hard boiled eggs for breakfast daily and trying to cut out eating carbs (can't quite give up my coors light carbs ). Good luck everyone and get a plan and try to stick too it!

Then we can blow it out the window at the GS8 buffet!