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5 Essential Hiking Tips for Beginners

5 Essential Hiking Tips for Beginners

Most of us need to exercise more, but we balk at the idea of paying for a gym membership, or get bored when stuck on a treadmill. If you are that kind of person, you may think that hiking is a better idea. Hiking lets you get some fresh air and explore the beauties of nature; you can go on all sorts of varied routes instead of the same exercises day after day, and it is fantastic exercise.

But hiking in the great outdoors is a much different experience from a stroll in the park, and a hiking beginner has to prepare thoroughly before setting out. Here are some crucial tips for any hiking beginner hiker to both to enjoy themselves and be safe.

1. Know Your Limits

The very first time I went hiking, I chose to follow along with my sister, who had been hiking in the mountains for years. While it was a great experience and the mountains were beautiful, I was completely unprepared for the challenge, and ran out of breath and energy way before she did.

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Hiking can be harder than it looks, and time spent in the gym or jogging on a paved sidewalk will not make you accustomed to walking up a steep dirt path, or navigating through branches. If you are a beginning hiker, look for beginner’s trails regardless of your physical condition and then work your way up. It is better to start with something too easy than push too hard and risk either injury ,or turning yourself off to hiking.

2. Avoid Hiking Alone

My first experience with hiking alongside my sister was a tough one, and I very well may have stopped early had I been by myself. But I kept up at it because I did not want to disappoint her.

Hiking alongside a companion like I did is crucial for a variety of reasons. There is the motivation factor, as noted above, and hiking alongside someone more experienced can teach you a lot. But the most important reason is safety. Traveling in a group will help deter wild animals and ensure that one of you can get help or perform first aid if the other gets injured. This is one of the key hiking safety tips all beginners should pay heed to.

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If you are having trouble finding someone to hike with, do not hesitate to ask on Facebook, or check out regional outdoors groups. The Outbound Collective has a good list of places where you can look to find a hiking partner.

3. Know the Ten Essential Supplies, But Don’t Overpack

Any hiking guide will talk about the Ten Essentials that you have to bring when going hiking. It does not matter whether you are simply taking a short two to three-hour hike, or are going to camp out overnight. You need food and water, a map and compass to help navigate the area, an emergency shelter, and a fire starter in case you have to stay out overnight, and so on.

But there are also things that you do not need to bring when going on a hike. While some first aid is essential, you do not need some massive pack containing medicines and splints, or a billion things that you don’t really know how to use anyway. Outside of the Ten Essentials, ask yourself if you are really going to need something on your hike, and don’t bring it if the answer is “maybe.”

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4. Check the Forecast

Bad weather can be an inconvenience at best and dangerous at worst. Rain and snow makes trails more slippery and streams harder to cross, lightning can be dangerous if you are stuck in a high place, and heat and cold have a way of sneaking up on you.

Always check the forecast at a website like NOAA.gov the night before you are planning a hike, as well as right before you leave, and learn to check the skies for things like approaching storm clouds. You do not have to necessarily turn back if there is just a light shower, or even a storm, but always prepare in advance.

5. Tell Someone Before You Leave

No matter how much you prepare before a hike, things can go wrong. There are plenty of stories out there about experienced hikers who make a few wrong decisions and find themselves lost or in deep trouble. Satellites and cell phones can sometimes help you get in touch with rescuers, but the most reliable method is to let a friend know in advance that you are hiking, and tell them to call the authorities if you are not back by a certain time.

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Do give some leeway. If you think you will be hiking for three hours, then tell your friend to call if you are not back in six hours. This will give you a cushion if things go a little wrong or if you just want to stop and enjoy the scenery for a while.

Featured photo credit: Joel Kamer via flickr.com

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

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