Recently in Guides Category

Many of us tend to put on weight in the adventuring off-season as we return to our less adventurous life styles. Often-times it may be hard to notice you're no longer in shape. That is, until you set out on the seasons first hike.

In an effort to assist our readers in the early spring clamor to get in shape, I have written a self-help guide for our readers to aid in the quest to lose weight and gain a greater level of fitness. Below you will find my ten essentials to a better body.

1) Drink Water: Water is essential to every process in the body, including helping the liver breakdown stored fat (our goal) for use as tangible energy. Aside from aiding fat break down, keeping muscles hydrated is the key to solid workout gains. When the body lacks water, performance suffers and degrades rapidly. Waters role in physical activity is a multi-tier one. Water is essential to transportation of nutrients through the blood, lubricates the skeletal joints and is one of the body's primary heat exchange methods to keep you cool. For maximum performance, drink a large amount of water before working out rather than playing catch-up during exercise. Exercise isn't the only time you should be drinking the clear stuff; drink it constantly through-out the day for its supreme apatite suppression benefits.

2) Eat More to Lose More: It sounds like a mutually exclusive paradox I know, however eating 5-6 smaller meals through-out the day is a proven method of kicking your metabolism into overdrive. Additionally, by eating at regular intervals 2 to 2 1/2 hours a part you can avoid the sharp hunger pangs normally experienced between meals, making it easier to stay on course with your new diet. Eat plenty of lean meats, vegetables and fruits, keeping your overall protein and fiber intake high. To best meet this goal I recommend preparing most of your meals in advance at home. Planning and cooking meals the previous night, such as boneless skinless chicken and some veggies, is a great idea and will help eliminate unhealthy impulse buys.

3) Lift to Lose: When people think of dropping some pounds and slimming up they immediately think cardio is king, all too many ignore the Kryptonite of fat: muscle mass. Unlike fat, muscle is a very metabolically active tissue; burning 8 calories per pound of lean body mass versus fats 2 calories per pound. Get in the gym and stress your body 3-5 days a week with a solid lifting plan. Staying consistent is key; after four weeks in the gym you should start to notice a shift in your body composition and strength. The bonus: all the extra calories you'll burn just by walking in your new leaner form.

4) Adopt a Sport: Most people can stick with a fitness program for 4-6 weeks fairly consistently. After that, despite gains in the gym and shrinkage on the scale they will quit. Why? Boredom. Don't fall into the slump. Adopt physical activities outside of the gym that you enjoy such as hiking, golf, tennis, adult soccer leagues etc. Even going on a daily walk burns substantially more calories than sitting on the couch. Pick an activity; if you're already doing one do it more often.

Many people have super glue around the house or on the work bench, but not many people carry it around when traveling and that needs to change. Super glue comes in an extremely small, lightweight package, stores very well, and doesn't need its own container. A single tube can take you around the globe and back. It's almost indestructible when it comes to repairing broken items on one's journey, or even fixing automotive problems in the field until a real repair can be made. I suggest you carry it for another reason: medical emergencies.

Super glue has been around forever in the medical community in various forms. It was used in Vietnam to suture wounds on the field. I was also used to suture a wounded liver together, as it was almost impossible to sew due to the fragility. Not only suturing deep open wounds or replacing stitches, it forms a synthetic barrier between the wound and potential germs, almost like a second skin. Those that have constant open wounds on their hands due to the drying affects of salt water immersion have used super glue for years to keep from feeling the sharp pain of salt water in these wounds. It's also invaluable for hikers and trekkers for covering wounds on the feet and preventing further moisture injuries.

It's very simple to use; simply cover the affected area with a small amount of glue and wait for it to dry. For open wounds such as cuts or lacerations, pinch the cleansed, dry skin together and apply glue at the seam. The "bandage" will fall off in 3-5 days, and the wound will have started self-sealing.

There are several over the counter choices made specifically for medical uses, however most are not as strong as super glue itself. A good choice made for medicinal purposes that does retain much of the strength (with additional flexibility) is VetBond. It has a handy blue dye embedded in the glue, aiding in application and allowing you to see the status of the bandage.

Standard super glue can be bought at most any local store. If you don't have some already, put it in your next travel or survival pack.