WSS body?

[koyote]

Christof. After I read your post on the 12th, I bought The Naked Warrior and Enter the Kettlebell plus a 16kg KEB. It was done on total impulse (Just like my knife/gear purchases) after reading your post. I've been doing it for about a week and "TA-DA", I did my first ever one handed push up. The squat pistols are more difficult. I have a bum right knee and it's pretty weak after favouring it for so long. But I'm getting there.
Thanks for introducing me to it.

There's a lot of Good in Naked Warrior

ETK is going to take a few weeks to really see results from- but don't rush it, follow the program. it's worth waiting for

 

[siguy]

My personal fitness goal is based on one main thing: getting away. I figure if I can get away from anything, I won't have a problem anymore.

So, I largely focus on running. Really, I just came up with this goal to make my love of running make more sense, but it works out really well. My longest run to date has been 20 miles, even though I wasn't really ready for it when I did it (about 6 weeks ago). Now that I've been building up my base more consistently, I am much more capable of a 20 mile run. I'll probably shoot for a marathon-length long run in about a month.

In alot of wilderness areas that I am commonly in, as long as I have the compass on my watch band to keep me going straight, I can be out of the woods in about 4 hours if I need to be (assuming I'm not injured). Being in-shape from running also translates to better hiking ability, which is a bonus.

I also do body weight exercises-mostly pushups. I also do dips when available (often three chairs make fine dip stands) and pullups. These exercises are geared at making me better able to climb things and get over things (such as trees and walls).

I do several sets of pushups throughout the day, typically at least three sets of around 25-40, depending on what else I've done that day. I'd like to be able to do 100 pushups without stopping, as a base level.

As for core strength (very important in lifting and carrying things), running helps strengthen my inner core, and I've started doing "standing crunches"-where I put my hands on my head and tighten my abdominal wall in a similar way to doing crunches. I can do these anywhere, without getting down on the ground.

As for diet-for me, at least, protein is really the only thing I absolutely make sure I get. I used to be sore all the time, it was just something I lived with, I assumed it was a natural side-affect of running. Then I decided to try something: make sure I get enough protein every single day, and get protein immediately after working out (running). The result is that I haven't been sore since, even after that 20 mile run that I wasn't prepared for. In fact, I went out dancing a few hours after I got back and had some grilled chicken and peanut butter.

I starting using a protein supplement derived from whey, which is made from milk. I understand that it's one of the best proteins available in that form. I buy it in powder and add it to two servings of milk (one big glass) after a run. This helps me re-hydrate and gives me about 40 grams of protein.

I want to work on my diet, but living with (and sharing a kitchen and food budget) a team of 9 other 18-24 year olds means that popular demand dictates lots of prepackaged snacks like poptarts and not a whole lot of healthier, more stable (ie slow carbs) snacks. I'm working on figuring out what I can eat easily that will be healthy, and easily be available in my kitchen.

 

[koyote]

Guys, I just realized I made an error in talking about suppliers-

lifestyle should read lifeline. I'll go edit that, but this is just so you know.

I'm doing more and more bodyweight right now, I want to increase some core areas and work the pullups and get some handstand pushups- then I'll work more on the endurance kettlebell work again. I'm not off kettlebells, hardly, but I'm putting more of my work time into building spine, abs, and foundation strength for my goals for 2010 (large sets of one arm pushups and pistols, a max 15 single set of pullups, and pulling off at least a set of 2 proper handstand pushups this year)

I do run- I actually hate running, but I think it's such a core element of basic fitness that I'm working my way from my current passed goal (makign the Navy PFT standard for my age) to working to the USAF boot camp standard- breaking 12 minutes on the 1.5 mile run and 18 on the 2 mile run. I figure that's a good enough running level that I don't have to worry much. Right now my 1.5 is at 13 minutes and change.

 

[MrCoffee]

Geeez... I was just sitting here minding my own business, eating a warm coffeecake made for the holidays, and I see this thread. Way cool, I can order a WSS body to match the patch I bought! But nooooooooo....

Ruined my moment of bliss in coffeecake heaven. Sigh.

Personal goals for me at this point are fairly straight forward. Stop smoking (yeah no DUH on this one), more activity in general (stop spending so much time reading about others are doing and go out and start doing it myself) and I started studying a Martial Art, and I swim at least twice a week. Also attacking the Hoho's, Poptart, Hotpocket's diet I have been on for the last few years.

I am really starting slow, admittedly. But it is what I can manage. At 47 I am not in a huge rush. But somewhere along the line I went from active hiker, outdoorman, to Ninja Mall, Armchair expect, gear whore and I am not sure exactly when or how that happened.

Word of caution. Had a local death recently, 31 year old woman that was trying to get back to her "pre pregnacy" size quickly. Dropped dead of a massive heart attack a week into working out.

 

[koyote]

I had a hard time the first couple months. If you get seriously aggro on the diet and do a sweat inducing workout- but not a burnout- every day, you drop enough that first week to be encouraging, but then it slows down. The 3rd week to maybe end of 3rd month are hardest- you HAVE to take it slow (intense and effortful, but slow) and the daily changes don't add up visually at first. But somewhere around month 4 you get a photo and realize there's been a change.

For me, gettign the fat off was the most important part at first- no running until I hit 21%, some movements were harder with a gut in the way, all that. So, yeah- diet is key. But Exercise is really important to adjusting the metabolism. Even though I'm on my feet a lot of the day, knifemaking doesn't actually burn that many calories. I have a lot of short, intense sets throughout the day and a commitment to never put anything in my belly without breaking a sweat first.

 

[hushnel]

Not all that often but on and off, especially entering into this forum, I regret the lousy choices I've made in my youth.

I think if I hadn't had such a propensity to "eat, drink and be merry for tomorrow we may die" I would have much more options towards athleticism.

As it is I refuse to sit and bemoan by bad choices or suffer depression from the reality of their consequences I'm a positive cuss.

Just this last Saturday, the only day I weigh my progress, I am 1/2 a pound away from 200lbs, starting at 264lbs that is a huge.

Just by loosing the weight slowly, over a period of 10 months I have maintained muscle mass while loosing the fat. I feel good, my joints are good much of the damage I've done to myself is mollified. I really can't run or do many of the techniques of exercise but I can walk, hunt, shoot, ride and practice wood craft along with many other crafts.

I'm not a survivalist like many of the guys here, I don't practice building debris shelters or cold water immersion survival exercises. in all honesty that doesn't sound like much fun. I appreciate that practice makes perfect and those that may find themselves in these type of survival situations will benefit from such practice.

What I do have is a set of skills. Though many could be called hobby skills they are much more than that. My whole life has focused on the outdoors, from my earliest recollection of camping, Mom says I was 5, to Scouting, hunting, hiking, sailing, motorcycling I've been outdoors and practicing old skills like fire, rope work, spinning, weaving, knitting, hunting, open fire cooking and baking to name a few.

By the accepted definition of WSS fitness, I could never be, but with my mind, perseverance, control and tenacity I would not be the last arriving back to base camp, well maybe the last but the key word here is arriving

 

[MustardMan]

I'm also a huge fan of bodyweight exercise. For me, this comes in two forms:

One is rock climbing. When not nursing an injury (easy to tweak stuff when you climb regularly), I generally try to climb at least three times a week - one of those being outdoors on real rock. This certainly has some applicability to survival situations, but it is also just plain fun. I do it because I enjoy it, but also get a great workout.


The other is more typical bodyweight exercises. I am a big fan of http://beastskills.com/ - it has a lot of great tutorials for various bodyweight feats. I'm currently working on a good front lever, and the flag. That's mainly because they are core strength dependent, and core strength is very complimentary to my climbing related goals. There are many other great bodyweight feats that can be really enjoyable to work towards, though - rather than just thinking "I have to do X Y and Z exercises today" you can motivate yourself by knowing you are working towards a very specific goal of being able to perform a pretty badass feat. It helps keep me motived when I would otherwise lose interest.

 

[Any Cal.]

For me, gettign the fat off was the most important part at first- no running until I hit 21%, some movements were harder with a gut in the way, all that. So, yeah- diet is key. But Exercise is really important to adjusting the metabolism.

In the research I have done over the last 9 months, I have learned things that convinced me it would have been much better to do resistance exercises while I was losing weight in order to speed up the process and keep more muscle.

Proper resistance exercises amp metabolism for up to 36hrs after completion, which can be a big boon to someone looking to lose weight. Also, a person's bodyfat can help keep the body in a state conducive to building or keeping muscle, which a weight loss diet typically isn't. Higher metabolism, more muscle, which is burning more calories, sounds like the ticket for someone trying to lose weight. It can also be doable by someone with a higher percentage of bodyfat. Oh, and bodyfat actually helps certain big movements.

If anyone cares to look at what I am talking about, research "intensity" as regards to lifting, and see what high and low intensity do for metabolism and hormones.

 

[crossada]

Koyote, i really like this post. has got me thinking.

i do work out to stay in shape but i'm not at the same level i was 5 years ago. for instance i can do 30 pull ups easily today but i can't do a one handed pull up like i could.
http://www.youtube.com/watch?v=wTOVJhXU5Q0&feature=related

i am at the same weight i have always been since graduating high school 14 years ago. i have honestly never looked to my diet though. to me if it tastes good i will eat it. hearing you say to stay away from canned goods and prepackaged meals is a eye opener. considering i'm a bachelor with limited cooking skills anyways so i'm up to looking into this a bit more. do you have a book to recommend on the subject or anything? i know i buy mostly canned food so this would be a huge change for me.

btw for anyone interested i recommend Mark Hatmaker's gladiator conditioning workout. it is designed for the MMA fighter but the anaerobic exercises will push you to the limit.
http://www.paladinpress.com/product/Mega-Gladiator-Conditioning-Set/Combat_Fitness

 

[koyote]

In the research I have done over the last 9 months, I have learned things that convinced me it would have been much better to do resistance exercises while I was losing weight in order to speed up the process and keep more muscle.

Proper resistance exercises amp metabolism for up to 36hrs after completion, which can be a big boon to someone looking to lose weight. Also, a person's bodyfat can help keep the body in a state conducive to building or keeping muscle, which a weight loss diet typically isn't. Higher metabolism, more muscle, which is burning more calories, sounds like the ticket for someone trying to lose weight. It can also be doable by someone with a higher percentage of bodyfat. Oh, and bodyfat actually helps certain big movements.

If anyone cares to look at what I am talking about, research "intensity" as regards to lifting, and see what high and low intensity do for metabolism and hormones.

Sure, bodyfat is a serious boon in some major pawerlifting moves- which I don't do

I never avoided exercise for the main fat loss- but I didn't work a 3 day a week gym schedule or anything. Short, intense, multiple workouts throughout the day keep the fat burning hormones plugging away.

I haven't been really explicit about this, but it's one of the areas where the idea of sweating before eating comes in- no putting anything in my mouth without breaking a sweat- and that means moving ketlebells or my body- very much resistance movements.

Low rep, high intensity is key- I'll do 2 sets of 5 heavy presses each side and finish with 20 swings rather than try for 3 sets of something I can do 10 reps on easily.

But- all that said, there's a category of movements where losing fat first is crucial- running is one of them. Honestly, pullups and high resistance squats (anything harder than the hindu squat) are big ones, too. Do rope rows or doorframe standing (leaning) pulls or something, but I seriously discouraged myself unnecessarily with pullups the first 2 months, when it turns out that dropping 40 pounds makes it a workout possibility.

 

[koyote]

i am at the same weight i have always been since graduating high school 14 years ago. i have honestly never looked to my diet though. to me if it tastes good i will eat it. hearing you say to stay away from canned goods and prepackaged meals is a eye opener. considering i'm a bachelor with limited cooking skills anyways so i'm up to looking into this a bit more. do you have a book to recommend on the subject or anything? i know i buy mostly canned food so this would be a huge change for me.

I don't have a ton of online resources for this. It's all come out of bits and pieces of stuff over the past several years- my mother was diagnosed with a severe mold allergy and it turns out canned goods are HUGE carriers of the contaminant allergens. I looked into that and once I got out of HVAC environments and dropped canned foods it helped my conditions a lot.

There's tons of conflicting data about long term plastic storage in packaged foods, and the additives that are used to shelf stabilize them. Given that it's just as easy to grab a small steak and salad as it is to nuke a frozen dinner, it's not that hard an adjustment- more a matter of psychologically treating the natural foods as meals.

Example- Jessica went 3 months of random pissness about dinner salads before we realized that her programming was that without a plate of boiled/fried stuff- meat and taters, mostly- she wasn't psychologically considering it a meal, even if it was a full on cobb salad in XL size!

Lots of the 'natural' diet books will have bits and pieces of info, it's just putting it all together that's a bit rough. I honestly got abotu half of it from this crazy dude out in AZ who runs a gulf war detox program that requires MAJOR investment ins pure, natural living to clean out alll the toxicity effects. Apparently (I can't go spend a year in the desert as a monk) he's cleared up GWS effects completely in people. *shrug* - I do know that I get less bloated looking and gland swelling and moddiness are way down when I'm eating clean.

I am a big fan of http://beastskills.com/ - it has a lot of great tutorials for various bodyweight feats. I'm currently working on a good front lever, and the flag. That's mainly because they are core strength dependent, and core strength is very complimentary to my climbing related goals. There are many other great bodyweight feats that can be really enjoyable to work towards, though - rather than just thinking "I have to do X Y and Z exercises today" you can motivate yourself by knowing you are working towards a very specific goal of being able to perform a pretty badass feat. It helps keep me motived when I would otherwise lose interest.

Goals are important. I do agree that with bodyweight, some of the goals are intense and fun- hand stand pushups are one for me, and the planche is one once I get further along in minor goals. I also want to be able to do pistol box hops. !!!

 

[Any Cal.]

But- all that said, there's a category of movements where losing fat first is crucial- running is one of them. Honestly, pullups and high resistance squats (anything harder than the hindu squat) are big ones, too.

I was actually thinking that if I had to do things over again, I would have started doing squats right off the bat. Warming up, then doing a couple sets of squats have a serious impact on your metabolism, and also work most of the muscles in your body. That means that you are triggering a big metabolic and hormonal response. Along with that, you are telling your body that it needs to keep muscle, not ditch it along with the fat.

I am not an expert on this, just saying it how I see it according to what I have read/experienced.

I think that bodyweight exercises could behave similiarly up to a point, especially if you are doing exercises that you can't do more than 12 or so of. Also, multiple sessions would be easier on bodyweight stuff than going to a gym.

If a guy wanted to do squats though, he could start at bodyweight, then once he could do 12, start doing them w/ a sack of flour or a couple small dumbbells, until he could do 12 again, then add more weight. If he had dumbells he could get to squatting @100lbs before he ever had to go to the gym.

Oh, just in case you can't tell, squats are the cure for everything. I just like them because I can boost my metabolism for a long time w/ just a 1/2 hr of actual work. Kind of like a microwave. 36 hours of homemade metabolism in just 1/2 hr.

 

[koyote]

Well, I probably need to clarify squats

I don't do weighted squats at all. I think that anything up to hindu squats you should be doing before all the fat loss- I was pushing something called a Brutal Minimalist 2 times a week for 6 weeks early on- 50 swings followed by 10 hindu squats, then 40/20, 30/30, 20/40, 10/50 -- BRUTAL.

But beyond the hindu squats you are talking about things like close squats, superslow (3 count down, pause under tension for 2, 3 count up) and uneven to one legged squats. Those areas, because of extra tension and balance issues, I think it's best to work the fat percentage down first. Not that anyone can jump into pistol squats on day one!!!

Edit- I should add that while I think squatting exercises are probably the most intense ground based bodyweight blood pumping calisthenics, if you are looking at doing weights, the deadlift is possibly even better at actuating everything and really moving your metabolism up. You have to combine that with some sort of dumbell press or decline pushups or something to balance out. But a deadlift can really blow you into another world, and I think strengthens the back better than free weight squats.

But it's ALMOST 6 to 1, half dozen to the other. If you are safely and consistenty doing either of these, you are working out, right?

 

[J.Wade]

Well Christof, I got me a 16 kg kettelbell, going to get the other after xmas..
haven't had a chance to really swing it yet

should have a good mix of movements now, between heavy lifting at the gym, dumbell complexes , isometrics and yoga + cardio and only taking the stairs at work(unless I have a resident with me-wheelchairs..)


cya
jimi

 

[Rotte]

the deadlift is possibly even better at actuating everything and really moving your metabolism up. You have to combine that with some sort of dumbell press or decline pushups or something to balance out. But a deadlift can really blow you into another world, and I think strengthens the back better than free weight squats.

Pavel loves the Deadlift. I just got back from the gym where the work out was...Deadlifts alternating with push-ups. Killa.

Rock on W&SS monsters!

 

[Any Cal.]

Edit- I should add that while I think squatting exercises are probably the most intense ground based bodyweight blood pumping calisthenics, if you are looking at doing weights, the deadlift is possibly even better at actuating everything and really moving your metabolism up.

But it's ALMOST 6 to 1, half dozen to the other. If you are safely and consistenty doing either of these, you are working out, right?

Heh, I just figured that squats could be done without any extra or minimal equipment for a period of time. Deadlifts are the ticket too.

Yeah, you're working out either way, I guess. I just have a hard time staying interested in the bodyweight stuff. How am I supposed to stay interested without gym fees? I bought 600lbs of Oly weights used and a bench and 1/2 dozen bars, but sold them right before snow flew. I figured I couldn't stay interested in that either if I had to dust 1' snow off the bench and hit the bar with a propane torch so my hands didn't freeze to it.

 

[coaldigger]

Thanks for the post 'Ol Bud..with all these "Holiday Goodies" floating around here I've slowly fell off track & put a few pounds back on I gotta get back on track & finish what I started

 

[statius]

I'm really a fan of cardio fitness. I also am doing some bodyweight training, but for me cardio is king. At the beginning of September 2 friends and I did a 35K day hike with over 3k of vertical change. It took us 13 hours with quite a few breaks for photos and eating and general resting. Cardio allowed me to do that trip. Push-ups, etc. allowed me to carry my pack (light as it was) easily. Running gave me the legs to endure climbing 3k of vertical. Man, that was a tiring trip!

Skills are up there (I have almost none! need to work on that), but I'm a big fan of being fit enough to get yourself out instead of being so out of shape you need to rely on your ability to make a fire cuz you know you ain't going anywhere after you've puffed out 3miles.

Great post and good work!

 

[6shooter]

Consistency is a huge issue for me. I was out of work for about two months up until the end of November, and close to the end of it, I was setting personal records on pretty much all my lifts. I remember one particular work out, that I benched 10 more pounds than I'd done for a max single before, and hit two reps. I put 30 more pounds on the bar for squats than I'd ever done before. I'd also just got a bunch of 1" plates, and made some DB handles, and I snatched 80lbs for 4 reps each side, and was bent-over rowing about 100lbs for low reps. I'd never had access to DB's bigger than 50lbs, and I was incredibly happy with the numbers I was putting out.


Then I started working, and the sleep pattern I had developed while not working(bedtime at 3:30am, wake up at 3:30pm, stupid Bladeforums keeping me up)bit me hard in the ass, and I've been way to tired to work out consistentley.

I was going to join an MMA gym just before I stopped working, I'd gone for the week trial and everything, then of course I was no longer getting a paycheck, and wouldn't be able to afford the classes, but for that week I tried it out, it was awesome. It influences every aspect of fitness in a good way. You think, "I need to eat properly to make sure I have enough energy for class and can recover properly". You think, "I need to lift to get stronger for class". You think "I need to do some conditioning to get in better shape for class". And, ta-da, everything falls into place. So, I'm going to join a boxing gym after christmas, and then once snowboard season is over, hopefully join the MMA gym I was going to as well.


Swimming is also absolutely top notch for exersise and weight loss, and I'd like to get into it maybe once a week, but getting to the pool is so inconvenient, considering I can step outside and go for a run or a bike ride, and I lift in my basement. No impact, total body workouts, that can be as relaxing or intense as you make it. Short interval sprints, or lengthy aerobic cardio.


I'm hoping for a set of rings for christmas, and perhaps a KB to throw some variety in. I'd also like to get a weght vest at some point. Lately my pullup numbers have been better than ever(in that I can actually do them), and have gone from roughly one neutral grip pullup, to 5ish neutral grip, and 4ish overhand grip pullups, just from greasing the groove, and pulling on the bar whenever I'm downstairs, or get the urge.


As far as nutrition, this time of year sucks, I have no willpower against my moms baking. I do eat a million times healthier when I'm working, as I have to make my lunch beforehand, and don't just cruise the cupboards to see what we have in the house, which is a plus, but the holidays do make it hard to keep it consistent.


In terms of Wilderness fitness standards, I think about a "Mantracker" workout whenever I watch that show. I figure it'd consist of trail running with a 15-20lb pack, with some off-trail uphill scrambles every once in a while. Time/distances I'm not sure of, but I think it'd be pretty fun to try it out.


Thanks for the post Christof.