The Lineman’s Guide to Cutting Weight: Fitness After Football

by Myles McKee-Osibodu

If you’ve played football at any level, you understand the expectations and pressure put on athletes to be able to gain or drop weight quickly. While these pressures can be felt at every position, there’s no position groups that feel these demands more intensely than the offensive and defensive line, where size matters almost as much as talent. I’ve spent the last few years of my life as an NCAA Division I student-athlete, but it wasn’t until football was over that I was finally able to achieve my fitness goals.

First Things First

So I don’t think it’s a secret that a lot of football players (especially the dudes in the trenches) are just wired a little differently than your Average Joe. You’ve gotta be a little bit insane to voluntarily sign up to commit 40 to 50 hours a week (not including school or work) to a jam packed schedule of workouts, 4:45AM wake-up calls, film sessions, training room work, practices, meetings, yada yada yada, all for the reward of bashing your head into another 300 lb grown-ass man over and over again… but for whatever crazy reason, we did that… And that madness instilled a mindset in us that is different than most. A mindset that allows you to face any challenge and attack it without hesitation. The mindset that allowed you to achieve your goals in football is the same mindset that its going to take to achieve your goals after football. Commitment, self-disciple, and a whole lotta that WORK. Easy as that. And just like in football, you’ve gotta have a game plan.

Game Plan

Through hard work and dedication, I’ve been fortunate enough to drop 70+ lbs (in under 7 months) twice in the last 4 years and the things I can point to that contributed the most to my journey were:

  • Intermittent fasting
  • Working out with purpose
  • Keeping your eyes on the prize

Intermittent Fasting

You’re a former lineman. You love to eat. I get it. But believe me when I tell you that even though it sounds pretty intimidating, intermittent fasting is going to be your best friend in this whole process. In fact, if you do it right, you can still eat a lot of your favorite not-so-healthy foods somewhat regularly.

Contrary to popular belief, the entire idea behind intermittent fasting is NOT to starve yourself. With intermittent fasting, you’re still supposed to take in the same amount of calories you would normally, but instead of taking in those calories through the traditional breakfast, lunch and dinner, you instead give yourself a 4-8 hour window (depending on what you can handle) each day where you scarf down an entire day’s worth of calories. After a few weeks, your body will eventually get used to your new eating pattern and you’ll start to not even get hungry outside of the window that you’ve set for yourself. Not only does intermittent fasting offer weight-loss benefits, but there are also cognitive and cell restoration benefits that come along with fasting regimens as your body enters into a state of ketosis.

As great as the benefits of intermittent fasting can be, it is definitely something that you shouldn’t jump into without doing your research first and making sure it’s the right weight loss method for you. Below are a few links to videos and podcasts to help you begin your research and better understand exactly how intermittent fasting works.

Working Out with Purpose

So obviously, throughout this process, your workout regimen is going to need to be pretty gnarly if you want to see real results fast. It’s crucial that you’re able to hold yourself accountable to not only get in the gym everyday, but also to work your ass off while you’re there! You don’t have your coaches to yell at you anymore, no more teammates to hype you up when you’re not feeling it, no real consequences for skipping a workout. IT’S 100% ON YOU NOW!

So now that you’re in the gym, you’ve gotta figure out how to transition from the year-round swoll-sesh that is lineman workouts into a workout that’ll get you slim and trim. I get asked all the time what my workout routine is and the answer varies but the one thing that is always a constant is CARDIO! I know… as a big guy, cardio is your worst nightmare and rightfully so! Even when you drop the weight, cardio still sucks but like I said before, you’ve gotta embrace the challenge! If it was easy to drop 85 lbs, everybody would do it!

While I 100% encourage you to attack the gym, it’s important to make sure you’re smart about your cardio and that you don’t try to do too much too fast! You can definitely put yourself in some sketchy situations if you’re going all out too early in the process. Nobody wants to be the guy that passes out at the gym because he was hitting the elliptical too hard so make sure you know your limitations, but cardio definitely needs to be the focal point of your workouts. Everything else is supplementary. You’ve been big as hell your whole damn life, you don’t need to lift anymore! Go ahead and hop on that treadmill big fella!

#NipSlip

As many big guys do, I’ve always had some pretty serious knee issues and I know jogging isn’t too easy on the ol’ joints, especially when you’re pushing 300 pounds. I’ve found that the stationary bike is a great alternative to the treadmill and a much more comfortable place to knock-out a HIIT (High Intensity Interval Training) session. I bike at least one hour (22-25 miles) on the stationary bike 5 to 6 times a week, alternating between 30-second and 90-second working sets with 30-second resting sets in between. It’s the worst thing in the world for the first few weeks but it’s a freakin’ game changer once you start getting comfortable with higher-intensity cardio! Find some good thermogenic pre-workout, search for a good playlist, and get crackin’ on that thing!

Example of how to do a HIIT workout on a stationary bike: https://www.youtube.com/watch?v=Rh8VswzWDow

Shoutout Brio Fitness 💪🏽😎

The first month or so of  daily cardio is gonna be killer on your lungs and your legs. Your heart is going to be beating through your chest. You’ll probably be the sweatiest guy in the gym and I promise it won’t be a pretty sight. But as you gradually start to shred more and more, you’re gonna realize how worth it it was and be stoked that you did it!

Keep Your Eyes on the Prize

Just like chasing any other goal in life, its super important to be able to see the big picture and remember what you’re working towards. The biggest challenge you’ll face in this whole process will be the mental battle you’re going to be fighting with yourself to keep pushing your limits. It’s key that you don’t let yourself get discouraged or lose sight of your goals if you aren’t seeing the results that you want right away! Keeping the right mentality can make ALL THE DIFFERENCE!

You’re not gonna lose 10 lbs in a week and you might not even lose 5 lbs in a week, but you’ve always got to remember to keep a level head, put your head down, and keep on grinding! You’ll only get out what you put into your workouts and dieting, so if you give a shitty effort, you’re bound to get shitty results. At the end of the day, nobody else can want it for you. If you want it bad enough, you’ll make it happen! No excuses.

I hope this helps you in your journey! Good luck, be smart, and get after it!

10 things to know about the Hiawatha trail

 #1. It’s a real thing

Opened in 1998, the Hiawatha trail is a 15-mile-long bike trail that operates out of Lookout Pass Ski Area right off of I-90 at exit 0. All amenities such as trail passes can be found at the ski area that opens at 8 a.m.  The actual main trail for the Hiawatha is actually located 7-miles east of the ski area at exit 5 in Montana. The trail is open roughly from the end of May and closes at the end of September every year.

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#2. You don’t need to own a bike to ride the Hiawatha Trail

Okay, that’s a lie, well only slightly. You do need a bike to ride the Hiawatha. However, you do not need to own one personally because you can rent one from the Lookout Pass ski area. Not only can you rent from two choices of mountain bikes for both children and adults, but you can also rent helmets, bike lights and bike trailers.

#3. You will never know what actual time it is

Because the Hiawatha trail main trailhead starts in Montana, but Lookout Pass ski area where you buy your ticket is in Idaho, and Idaho and Montana are in two different time zones it can get very confusing. Now you may be reading this and thinking that it’s logical to just reference Montana time because that’s where the trail starts. But actually half of the trail is in Idaho time because the first tunnel you bike through sends you straightunnamed-1 into Idaho from Montana. But then again be warned, I still don’t know this to be 100% because after riding the Hiawatha many times I still am very confused by the time concept.

#4. It’s fun for the whole family

Or in my case my best friend and I because we’re out of state college students.img_2858 But nonetheless, the Hiawatha trail is a perfect weekend outing for all ages. The 15-mile trail is mostly all downhill so it’s not as strenuous as 15 miles’ sounds. Along with this there are many pullout spots along the trail to take a break, take in the view and have a picnic.

#5. The views are incredible

I personally struggled with staying on the trail because of how pretty the scenery is. If you go later in the season, you’ll be able to see the trees begin to change color. So if you’re somebody who likes to look at everything but where you are going, go slow to avoid a spontaneous trip off the side of the trail.

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#6. There is a light at the end of the tunnel

One of the very cool things about the Hiawatha trail is that it use to a continental railroad system, and contains 7 sky high trestles along with 10 train tunnels. Right out of the gate, bikers will bike through the St. Paul Pass Tunnel which is 1.66 miles long. You will be totally consumed by darkness in this tunnel and it gets very cold. Unless you are Bane from the Dark Knight rises, it’s essential that you have a reliable and bright bike img_2848light, and no your IPhone flashlight will not suffice. It may sound scary to some, but the tunnels are one of the main attraction on the trail and an experience you don’t want to miss. Also, the acoustics in the St. Paul Pass tunnel will convince you that you should’ve auditioned for American Idol.

#7.  Make sure you pack the essentials

As a veteran of the Hiawatha trail I will tell you that it is much more fun if you pack the right things. Some of these necessities for ultimate fun on the trail include a helmet (everyone loves to be safe, also it’s required), gloves (the tunnels get very cold, so gloves come in clutch), a backpack (to hold all your snacks of course), snacks and a sack lunch (to fill your backpack of course. I also recommend img_2901packing a pb&j because it’s the one sandwich that taste best smashed), a bright light (if you have one, if not you can rent one), first aid kit (because better safe than sorry) and water (you’ve got to stay hydrated!). Also I recommend dressing in layers because some parts of the trail are more shaded then others which causes some to be colder than others.

#8. Always buy a shuttle pass

A shuttle pass is not required to buy because it’s possible to ride the 15 miles down to the bottom of the trail and then back up, and some people do this. However, from experience the 15 miles back up to the trailhead is a lot harder than the way down because, well, gravity. But when planning ahead purchasing a $9 shuttle pass so that you have the option to ride on the bus back up to the trailhead is never a bad idea. Better safe than sorry right? You never know what may happen to you on your 15-mile ride to the bottom. You may have plans to be an animal that day and go down and back up, but then realize you’re much more tired after the first half of the ride, or realize it took longer than you thought and you’re short on time. Like I said, it’s better safe than sorry, and also who doesn’t love fun facts and stories about the area provided to you by your very knowledge Hiawatha shuttle driver?  untitled-4

#9. Angels do exist on the Hiawatha trail

I recently learned on my past trip on the Hiawatha trail that angels exist. I was about 5 miles into the trail when tragedy struck and I popped a tire. I realized I was probably SOL because I never planned on popping a tire, because who plans on that? With ten more miles to go I began pedaling my sad self down the now extremely bumpy trail. After a mile or so on my embarrassing flat tire, a red haired angel pedaled up next to me on a blue bike and asked if I needed a replacement. Her name was Emma, or as I call her Angel Emma and she was one of the patrols on the trail that assisted the distressed like myself.  She quickly worked her magic and replaced my tire and sent me on my way. Thankfully Lookout Pass who operates the Hiawatha trail plans for people to have misfortunes down the trail.untitled-3

#10. Take your time on the trail and enjoy the ride

The Hiawatha trail has been dubbed the “crown jewel of rail to trail adventures” and a crown jewel of an adventure it is. Not only do you get to be outside exploring beautiful Montana Idaho but you get to be amongst other friendly cyclists! So enjoy the ride and take the whole day to experience it.

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Sad you missed your chance to ride the Hiawatha trail this season?

Because I know I would be if I missed it, but thankfully I didn’t! And because I didn’t you can experience parts of my ride in this short video.

Enjoy and visit www.ridethehiawatha.com for more information and to plan your trip next season!

 Have a hidden adventure you want to share?

Tell me about it!

Free Cycles: Cycles of Change

 

A list of Upcoming Free Cycles Events/Happenings for the Community12494782_1779165165637115_5967138471003255753_n

About Cycles of Change:

“Twenty years of bicycle work and community building has sprouted a social movement in the heart of the Rocky Mountains. Free Cycles Missoula now has an urgent need: we can either purchase our location and expand services or lose the property to new development.

This is a wonderful opportunity to grow a world-class community bicycle center in the heart of Missoula. Together we can do this!”

Read more at http://www.freecycles.org/cyclesofchange/

Support the Cause at https://www.crowdrise.com/supportthebike

 

Upcoming Events:

April 6th: Mountain Biking Workshop hosted by Mountain Bike Missoula

Location: Free Cycles            Time: 6:30

April 11th: Round about policy meeting,

Location: Basement of Missoula City Hall            Time: 1-2pm

April 11th: Riverfront Neighborhood general meeting hosted by Free Cycles. There will be a vote to make the Hip Strip a more livable street and free pizza

Location: Free Cycles            Time: 5:30-7 pm

April 13th: Flagship program of Franklin School will be donating their service hours at Free Cycles, anyone is able to come.

Location: Free Cycles             Time: Noon

April 14th: Sussex school Ecothon Challenge

Location: Sussex School            Time: All Day

April 15th: Circles of Care, Celebrating circles of community, followed by a performance by the Newlyweds band

Location: Free Cycles            Time: 6-8pm (meeting) 8-10pm (performance)

April 16th: Bike-A-Thon, ride for Free Cycles and for fun, learn more at https://www.crowdrise.com/bikathon-challenge.

Location: Free Cycles             Time: 10am

April 16th: Healthy Kids Fair

Location: YMCA            Time: 10 am- 3pm

April 20th: Women’s workshop, focusing on breaks, hosted by female mechanic and women bike Missoula. BYOB and Snacks

Location: Free Cycles             Time: 5:30pm-7:00pm

April 23rd: MUD Earth Day Celebration, Free Cycles will have a fix it booth.

Location: Cara’s park                        Time: 11am-5:00pm

April 23rd: Free Cycles will lead an overnight bike tour heading East of Missoula, all experience levels welcome.

Location: to be determined                        Time: Contact Mist@strans.org

April 28th, 29th, 30th: Pedal Fest: 12 Bands will be playing all through Missoula in Benefit of Free Cycles

April 29th: Bike Walk Summit, Free Cycles will be leading a tour of there facility

Location: Free Cycles             Time: 12:30pm

April 30th: The Last Revel, an Americano bluegrass band

Location: Free Cycles            Time: 6pm-10pm

May 4th: Give Local! Missoula, Free Cycles will be hosting a donor lounge. The first 24 donors will receive free patch kits for there bikes.

Location: Free Cycles            Time: 7am-7pm

May 6th: Shine Bright Mama party celebrating Mother’s, MudSlide Charley will be playing with an art auction. Mothers and daughters will serve tea.

Location: Free Cycles             Time: 5:00pm-10:00pm

 

If you are interested in forming a partnership with Free Cycles Click Here