Guide for Overweight Preppers and Old Timers

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Guide for Overweight Preppers and Old Timers

Ok guys, in this guide we are going to talk about fitness and how to lose weight for overweight preppers and old-timers.  Believe it or not, one of the most common emails we get at are from readers with disabilities, are overweight, or a little bit over the hill asking if we had any tips on how they can get back into shape.  Reason being, preppers are logical and logically speaking survival and fitness go hand in hand.  You simply can’t assume being prepared is enough to keep you alive.  When the shit hits the fan your body will be put under extreme physical and mental stress.  In response we are going to go over some simple ways you can get rid of the fat, build some muscle, and increase your physical stamina to better prepare you for the apocalypse. First let’s hear from Derek Weida…

The mental block…

In my personal experience the mental block is one of the biggest hurdles you will ever have to jump.  When people begin an exercise regimen after years of being out of shape they tend to be very self-conscious and can be quickly embarrassed for no damn good reason.  Your mind is going to make up a bunch of excuses on why you should give up, making you think you look funny, people are staring at you, you’re sweating too much, or whatever.  The only embarrassment you need to worry about is the embarrassment of giving up.  Wear some comfortable shoes, clothes, get out there and don’t give a damn what anyone else thinks.  You are doing this for yourself and no one else!

What you eat and drink..

First let’s cut the weight in half and we’ll build muscle as we go with some simple rules to live by.  Breakfast – big meal, lunch – medium sized meal, dinner – small meal, with small snacks in between.  What should you be eating?  Cut out; food and snacks with high carbs, frozen food, ‘low fat’ meals, food with lots of sugar, and non-nutritional cereals (fruity pebbles, trix, etc).  And for the love of God start drinking water!  You’ll never believe how much drinking water will suppress your cravings and appetite.  Try to keep your daily calorie intake below 2,000.  Before you freak out!  Know this, once you start building muscle working out regularly you’ll be able to eat pizza, chicken wings and steak without worrying!  Just watch it for now..

Taking it easy…

One of the biggest mistakes I see people making when they first start working out is going too hard too fast.  When you first start working out you’ll probably have a lot of excess weight on your bones.  Take it easy and allow your body to gradually ease into being physically stressed.  I’ve seen people push too hard, hurt themselves, and get permanently discouraged.  We want long term physical change.  What’s the number one rule for taking it easy?  Weigh yourself before you start your fitness regimen and do not weigh yourself again for three months.  Weighing yourself compulsively will totally discourage you!  Your weight will go up and down every other day, so keep the stress away and weigh yourself three months later to see how much weight you’ve actually lost..

Vitamins and supplements…

Contrary to belief you don’t need to blow hundreds of dollars on vitamins, sorry GNC.. There are only three vitamins I feel are absolutely essential to beginning a healthy weight loss plan.  Krill Oil to lower blood lipids improving cardiovascular, joint, and brain health.  Calcium to help growing new bone and maintain bone strength, while preventing osteoporosis.  Multivitamin with B12 that’ll help your energy levels, while giving your body’s immune system a boost.  Should you take a thermogenic dietary supplement?  They do work for short term results, but your reliance in them will completely disappoint you once your body becomes resistant to the proprietary blend, forcing you to cycle off which could (and most likely will) cause an increase in your weight.  Instead, stay away from thermogenics and take the natural route!

Easy workouts…

Swimming – if you have a disability that prevents you from walking, I highly suggest to start swimming regularly.  There have been quite a few studies proving the benefits of swimming to people with disabilities.  Depending on how aggressively you swim you can burn anywhere from 400 to 700 calories each session.  

Walking – When I first started to lose weight it was walking that contributed to my weight loss.  I mean for every mile you walk you lose over a hundred calories!  Additionally, while I walked I used my surroundings to do 45° push ups with ten reps at ten sets.  As time progressed, I was able to hit the deck and do push ups without breaking a sweat! After three months I can still do 150 push ups without getting winded.


Running – If walking no longer makes you sweat, or makes you feel you haven’t adequately exerted yourself you can start running.  Get yourself a comfortable pair of running shoes, and get ready to run!  If you can run without stopping, great!  If not, you can still walk while running in ¼ mile spurts.  The more miles you run the more calories you burn.


Hiking – Hiking is one of my greatest and most loved workouts.  I love going out in the desert to hike/boulder.  Hiking out in nature will get you in touch with nature, helps you reflect, and gets you away from all the inner city humdrum.  So get yourself some hiking shoes, a one day pack with hydration bladder, and start burning some serious calories!  Cool thing is if you’re 200+ lbs and hike for only one hour you’ll burn over 600 calories. Don’t believe me? I started my weight loss plan at 265 lbs and a year later I weighed 190 lbs.  So trust me this works…

push up

Standard Workouts – You can start off with standard workouts whenever you feel comfortable!  Standard workouts include; sit ups, push ups, pull ups, lunges, and etc..  Doing standard workouts such as these will get you ready for the gym building lean muscle while cutting fat down.  Start your sets off simple (10 reps in 1 set) and try to increase your sets every time you work out.

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About Administrator Ryan

Administrator Ryan has a Bachelor of Science Degree in Emergency Administration and Management from the University of Kentucky, and has been the primary handler for since it's founding. Professional background includes over a decade's experience in survival and preparedness, graphic design, computer programming, website coding, and asset management. Personal background in mountaineering, climbing, rappelling, combat training, and big game hunting.

10 thoughts on “Guide for Overweight Preppers and Old Timers

  1. I’m a 55 year old Marine. I used to lift weights, practice martial arts, and play sports and was always in tip top shape. I let myself go over the last ten years and am slowly getting back into shape. I have dropped 40 pounds and am just starting to look good again. My biggest advice to people my age is stretch. Do a lot of stretching to get those muscles limber enough to use effectively.

  2. Pingback: SURVIVALISTS BLOG | Guide for Overweight Preppers and Old Timers – usCrow

  3. Ginko biloba trees will grow almost anywhere in the nation. Part of a leaf in tea opens receptors in the mind for quick, clear thinking–but study the herb before using! Pay attention to side effects of anything you consume. This is a good site.
    Ginko opens blood vessels and in case of need of a burst of energy, will help deliver oxygen. It’s not a speed, but something that helps keep the mind active and alert. You body, I was taught, is a laboratory. Mind you body, how it reacts to anything, and it’ll mind you. As nasty as things can get, body-wise, I use this herb because it keeps me moving, breathing, and able to _think_.
    God bless and keep all of you safe and healthy.

  4. I will keep my brothers / sisters in arms and their families in my prayers. It can be a rough ride not only for US but family and friends as well.
    We are a blessed group as we have this place to call home and have family here that will go beyond to help US and pray for US.
    Getting in shape and being active is a good thing. St Johns Wart, good herb for the mind.
    Thank you all, RangerRick

  5. I can walk 5 miles without breaking a sweat. I can run 20 feet and get an asthma attack. I can carry loads, no problem, work all day, love it when it’s hot, love it when it’s cold. If I do more than a few pushups, my shoulder gives out. Situps, stomach swells from a mesh. Yet, I can go in the woods or the desert and live there and have no problem. Give me a few days, I have a house, not just a shack. A month and the hidden garden is in. Need medical care? I’m trained in herbals in anything I’ve suffered. Yeah, people tell me to write a book on it. Need a gun? Go get my kid, Army loved him because he’;s a weapons expert. Want to set snares that will destroy someone? My grandparents grew up in KKK country. Native Americans, if they shot someone, they died for it, but man, the magic of piano wire…We learned a lot from the Cong, as well as what the old women still teach about survival. Techichi dogs and Dachshunds feed themselves and are good hounds. They can live anywhere and eat about anything and learn fast to hunt with you. Just don’t ask me to jog.
    I hope you don’t mind–this isn’t a prepper site! If anyone thinks Christians are not to defend themselves, go here, please.

    • I can not add a thing to what you said. We must be a bout the same age or at least we both gave it our all, and the body is paying US back today.
      Thank you for your service, my stomach mesh hates to low crawl, my shoulders dislikes parachutes and the rest of my body hates it when the Main fails and the reserve is damp and won’t spread.
      I loved my life in the military and now VA.

      • Thank God for people like you! I still give what I can where I can. Took a knife for a lady a while back and now the friggin mesh. It’s OK, lots of fam here, 🙂 Mentally, we have it together no matter what. My son still has problems with PTSD, but graduated from sunny-to-suicide in an hour to sunny-to-morose in a day. Some days are better than others, but he’s surviving it. I need to get back to Arizona and out of these Penna swamps, and I’ll be hiking again, rock climbing as much as I can, and hopefully chasing cows (on horse, those range cows just have no respect for a man on foot–yep, definitely female “) I want the kid and his bros, all Iraqi vets, to buy a place and build a training camp. We found the perfect place, but kids today, groan.
        God bless and keep you strong!

        • I would say the best you can do when in OK shape is do things others pay the gym fees for,split wood by hand/garden for food and hell,flowers/build stone walls with rocks removed from gardens you get the idea,workouts like that along with hiking/building give you the workout along with added bonuses.

          I really have no idea what mesh is but from the other posters seems like a injury /fix I want to avoid.As for the poster with Iraq vet son,hope things get better for him.I have had many friends there and hills of Afghan,one ended up basically living on my coach for a year,getting better I believe but he saw some rough things he is still dealing with,hope he and all the other vets stick up for each other,your brothers and sisters of war need you.

          • Been in a chair since 09. SCI, MTBI PTSD. I work out everyday on my rehab equipment. Work it out hard to suppress the TSD and keep bone integrity. Although I have nerve damage to my abdomen muscles and right leg muscles I work the crap out of them. Cant stop moving. Work it out ppl, you can do it!!

          • If cramps nail you, remember, a little mustard helps a lot. My grandfathers were coal miners, and they carried it with them every day. The mesh is for an umbilical hernia. they had 4 in me and took them all out. I got sick as a dog when the last one busted (it felt like a severe stomach flu) and the doc said another day it would have caused gangrene. No more of them, but the stomach swells hard and then cuts off the wind. But, there’s always other ways to play the game. I have a dachshund. He’s 7 now, but very active and encourages me to go on a ‘mouse hunt’ with him every chance he can bed. That’s down in the woods and he’s all over while I pick wild apples or greens, or just follow him around 🙂 Best to you, and keep it up.

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