Tips For Prepping While Overweight

prepping while overweight

I want to address something with you that I don’t think gets talked about enough in the prepping community – and that’s the concept of prepping while overweight. 

Did you know that over 60% of the American population is overweight?

Now under normal circumstances, that might not seem like a big deal; however, in a survival situation when people are literally running for their lives, being overweight could cause some serious issues – and could even shorten your chances at survival.

That’s because emergency situations can cause extreme mental AND physical stress on a person’s body; and if you’re not used to doing physical labor or extensive walking/running, it’s likely you’ll have a real hard time keeping up, pulling your weight, and making it through.

I know this topic may be hard on some of you to hear, but I do feel it is my obligation to bring you face to face with certain realities, which can help you prepare better and more efficiently for disaster in the long run.

That’s why I need to talk to you about the realities of…

Prepping While Overweight

1 – Activities That Will Be Difficult

First, I want to bring this video to your attention; I think this prepper has a lot of solid points, and helps us all to come to the realities of the shortcomings overweight preppers can face once SHTF. Take a look:

There sure is a lot to think about when it comes to surviving an SHTF situation – especially when you’re overweight. Here are some things that will likely be difficult for most overweight/obese preppers once an emergency hits:

1.) Walking to your bug out shelter, walking to gather supplies, walking to gather food, etc. especially if you don’t have access to your bug out vehicle.

2.) Carrying your bug out bag and extra supplies long distances (especially since these can easily weigh 20+ pounds).

3.) Doing manual labor (i.e: hunting, building bug out shelters, farming, etc.).

4.) Performing hand-to-hand combat against attackers – especially in situations where you can’t access your firearm or survival weapons.

5.) Having constant movement day in and day out without your body going into shock or being too sore to move.

6.) Being able to consistently eat less than 2,000 calories per day – especially when considering food rationing.

It’s our job as preppers to prepare for disaster, right? Well, by becoming aware of these shortcomings, you can start preparing now by working out, eating right and taking supplements in order to be able to perform at your best when emergencies come. Remember – it’s not too late!

2 – Focus On What You CAN Do While Getting In Shape

For many preppers, the act of getting in shape can be a long, strenuous, and stressful process. However, while you’re getting in shape, it’s important to stay positive, and to continue focusing on what you CAN do now, while you’re in the midst of working on your body.

After all, as most of us know, prepping for an emergency is more than just being in shape – it’s also cooking, canning your own food, fire starting, maintaining a survival garden, map/compass reading, using survival knives, knot tying, sewing, first-aid knowledge & application, and reading up on the latest prepping trends and survival skills (plus so much more).

In order to keep yourself in the right mindset, it’s important to focus on honing these survival skills in order to keep your mind ready for an emergency while you get your body in shape.

3 – Start Simple & Work Your Way Up

First off, it’s important to consult your physician before starting ANY workout regimen. Although it’s best to start off slowly and work your way up, it’s still important to consult your doctor to make sure you’re cleared for the physical activity you need to do to get in shape.

Now don’t get me wrong – getting in shape is no picnic for anyone; however, there are some ways you can slowly boost your speed, agility, and endurance (all while burning calories and fat) in order to feel your best once SHTF.

Here’s some examples of workouts you can do to start off on the right foot:


Not only is running one of the most effective ways to get in shape, but it’s also a crucial ability you’ll need in all kinds of SHTF situations.

However, nobody starts off running 5 miles (or even 1 mile right off the bat). If you try to run a marathon right away, you’ll not only probably not be able to finish, but you’ll also likely end up tired, burned out, stressed, and beating yourself up (which is never conducive to healthy exercise/eating habits).

The key is to start slow and work up to that mile, and then to that second mile, and so forth. Here’s an example of a workout regimen you can do to build up your running stamina:

  • Day 1 – 100 yards
  • Day 2 – 200 yards
  • Day 3 – 400 yards
  • Day 4 – 800 yards
  • Day 5 – 1,200 yards
  • Day 6 – 1,600 yards (1 mile)

Repeat this process every day, taking rest days on day 7. If this is too difficult for you, not to worry – simply walk as you need to, but keep pushing forward. As long as you start running again after a quick breather and continue to push your body further, you will see results.

I recommend you get to the point where you can run 5 miles fairly easily. This will put you in good enough condition to be able to withstand most survival situations.


Burpees (aka Squat Thrusts) are a great way to help you get in shape fast. That’s because it gets your heart rate up, and involves using your own body weight – meaning you don’t need any expensive equipment to get this done.

Here’s a video to show you how to do it:


Pull-ups are some of the most important exercises you can do to maintain/increase upper body strength. Not only is this important for your health, but it’s also vital for emergency situations, where you’ll be expected to carry bug out bags, lift survival supplies, and use general upper body strength for a variety of purposes.

As intimidating as pull-ups can be, the good thing is there are beginner versions you can do to help you build strength. And, by using the right equipment, you can ensure you’re doing these moves safely and appropriately in order to burn fat and gain muscle.

Here’s a video on some of the basics you’ll need to know:

Interested in more workout moves you can do to get your body in shape for a crisis? Read our blog article on more SHTF workouts here.

4 – Add Healthy Supplements To Your Diet

Working out and eating right are two major components to helping you reach your peak level of fitness; however, there’s a third element that isn’t not talked about as often: supplements.

Health supplements are a fantastic way to get the correct proportions of additional vitamins and minerals into your diet without having to consume them in food form. Better yet, these supplements come in easy-to-swallow pills, allowing you to gain the nutritional benefits with ease.

Examples of some really great supplements you can take to boost your health include: berberine, banaba leaf, cinnamon, and chromium picolinate. It’s also incredibly important that you take a daily multivitamin; this will ensure you’re getting the bare minimum of essential vitamins and minerals your body needs to operate effectively.

Another important rule of weight loss is to lower your carb intake (that means bread, rice, pasta, and potatoes), and to instead eat lots of protein and fiber-rich foods, such as: lean meats, eggs, almonds, greek yogurt, broccoli, fish, beans, peas, and brussels sprouts.

These foods are often more nutrient-dense than carbs, and can make your body feel full for longer periods of time.

These protein and fiber-rich foods also won’t store fat on your body nearly as quickly or as easily. In fact, lowering your carb intake (but not cutting it out completely, mind you) has been shown time and time again to be an effective way to lose a good amount of weight, at least at the start.

It’s also important to consider the type of carbs you’re eating; for example, opting for unrefined carbs, such as those found in whole grains, vegetables, fruits and beans, are much better for you than the refined versions, such as white pasta and white bread. Eat the healthier version (unrefined) of these carbs instead, and you’re sure to see results.

Getting in shape is no joking matter – especially when you’re preparing for an SHTF situation. But by putting your body as your first priority, you can get in the physical shape you need to be in in order to keep yourself alive, even under the most dire of circumstances.

We here at Survival Frog want to help you in your journey to better health – especially when that means  helping you prepare for disaster more effectively.

That’s why I want to introduce you to our Survival Cave Mixed Canned Meats.

Each of the Survival Cave meats inside this pack are so delicious, you won’t even believe it. That’s because each of these meats comes from heritage breed animals, which means you’re getting premium cuts of savory pork, beef, chicken, ground beef and turkey. Our entire staff enjoyed this meat so much we all went back for seconds – and we couldn’t believe it came out of a can!

Not only are these scrumptious meats astoundingly tasty, but they’re also HEALTHY to boot. Each serving is packed with protein, making you get full faster, and keeping you full for longer periods of time.

Better yet, Survival Cave canned meats aren’t made with any growth-hormones, artificial preservatives or chemicals. All they contain is the natural meat, a little salt for flavoring, and a little water for moisture. THAT’S IT.

Plus, at under 120 calories and more than 16 grams of protein per serving, you can safely whip out a can of these meats and chow down guilt-free, rather than reaching for that burger or bag of chips.

Now about enhancing your prepping skills – you need to make sure any money you invest right now will work FOR your prepping needs – not against them. That’s why I’m so passionate about these Survival Cave canned meats – each can has a shelf-life of 25+ years, virtually guaranteeing they’ll be just as moist and delicious today as they are in over two decades.

You can keep a few of these cans in your long-term food storage, add a few to your bug out bag, and keep a few in your pantry for day-to-day meals. That way, you’re as prepared for meals today as you will be for any bug-in/out scenario.

Not only does this meat last an outlandishly long time, but it’s also crazy easy to eat. Simply pop the top and eat right out of the can, or heat and serve. You can even add these to your favorite home-cooked meals. We bet you’ll be astounded at the quality and taste these meats bring to your favorite dishes!

Boasting 26 five-star reviews from preppers just like you, it is clear that this Survival Cave canned meat is the perfect go-to when it comes to food prepping AND meal planning to help you get in shape for a crisis. And, with five different kinds of meat, you can enjoy them without getting bored of the flavors.

Click on the image below to get your set of Mixed Survival Cave Canned Meats today. It’s the best of the health world and the prepping world, combined!

Note: More of a one-meat-at-a-time kind of guy/gal? Not to worry…

  • Click here for our Ground Beef Survival Cave Canned Meats
  • Click here for our Chicken Survival Cave Canned Meats
  • Click here for our Turkey Survival Cave Canned Meats
  • Click here for our Beef Survival Cave Canned Meats
  • Click here for our Pork Survival Cave Canned Meats

prepping while overweight


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