Wouldn't it be better to use a divers weight belt instead of a backpack? - Weights are closer to your body, - You use lead weights, so it's not bulky - You don't have to worry about slouching all too much, because its around your waist and shouldn't break your back
@@____________838 Nah he's not right. I've been losing weight started at 270 down to 239 by rucking. I've been rucking for 2 months now 5 miles per workout 4-6 times a week with 1-2 rest days after 4 days strait. I've only been doing it with 20lbs because I just took a backpack and put as many books as it could fit inside. Rucking with weight is beneficial even if you're overweight like I am. Though I won't be soon.
I ho the reverse route. I do solo ruck marches to train for hikes. To me, my hikes are about enjoying the trail, taking photos, finding a good camp, etc. Rucking solo for me is all about pacing, progressive overload, and mental fortitude. Half the times on a ruck march I couldn't tell you anything about what the scenery looked like. On a hike I'd leave with a ton of photos of every plant I saw.
Growing up in the city, i was rucking since I was in school. Walking 6 blocks every day and afternoon with a book bag filled with Textbooks, notebooks, etc.😂
@@gabrielneves6602 I did some googling and according to what I quick searched a block is 200 feet, which is about 60 meters. You are acting like 120 meters is a huge distance. But it seems like blocks aren't a reliable point of measurement because some can be 60m while others can be 200. The first dude could have walked twice your distance, if you were on the opposing sides of the spectrum. If I took the average (120m) I used to walk 8 blocks just to the cafeteria with my bag and it in my opinion is no impressive feat.
I am overweight 105+ kilos with 180 cm height. I started to walk for 10.000+ steps a day about 3 months ago, but without good diet it was subpar for weight loss. After I incorporated simple calorie-counting diet, I lost about 6 kilos in a week (primarily from liquids that accompany sugars in muscles). Now I substitute this weight with 5+ kilos backpack and planing to increase it's weight as my body mass decreases
As an added idea for what to pack: if you have small children they make backpacks that can carry them. Not only will it be good for you, but helps build positive experiences for your child involving fitness and the outdoors. Highly recommend. Even automatically progressively overloads as they age! (Until sadly they get too big 🥺)
Take your children onto a rucking trip on the weekend, go camp in the woods and show them around nature. Quality bonding time and nature appreciation guaranteed
I really enjoyed how you emphasized safety and progression. I’m a disabled veteran cause I was forced to ruck too much too fast. I started rucking 35% of my body weight as everyone, regardless of weight, had to have the same weight in our rucks. By the end of one of our rucks my right knee had doubled in size. I saw a physical therapist and was told I pulled my IT Band. This happened 3 times over 3 years. Now I can’t walk for long periods without being in extreme pain and constantly have pain in my knees, hips, and lower back. Only now am I starting to feel better. I have a medical grade mattress and have a deep squat progression to h build the strength in my knees back up. Good work and great video!
i work for a Reforestation company, everyday i have to walk up a mountain with some equipments, plus a lot of water. My life improved a lot, just doin it
@@NinjaThatLongboards i'm from Brazil, but i believe you can find some NGO that work with it in the countryside. Compannies that work with planting reforestation trees may have a role likeit
Life is all about how you interpret your own situation. Yesterday, I was pissed at my commute with a bulky backpack on my back; now I am RUCKING! 🔥🔥🔥 (Thanks for the tips about how to pack weight! My back is thankful)
The army will also pay for your medical expenses theoretically and disability theoretically (I've heard too many VA complaints in my life to believe that it's perfect). On your own? Better hope you have insurance and some good shoes, because if you ruck up your feet, you ruck up your life. Your insurer or employer isn't going to take kindly to, "I decided to load up a backpack with >=50lbs and trek my way through the city for six miles everyday and got to the point where I can't stand up." It's like doing max level workouts every time, but subtler. You can do a few perfectly, then you can do a few as well as you could, then you just burn yourself out or mess up a lift too hard and get hurt.
Yeahhhhh but it’s our job. Also as someone who was Marine Infantry and is now army. He’s absolutely right, there is zero need to do it if you are just trying to benefit from the workout. My neck and upper back are destroyed from constantly rucking in my 20’s
Let me tell ya, adding a backpack with 20 pounds while doing yardwork for hours has reduced my bodyweight more than counting calories in just a week. I'm still tracking food intake to get enough protein daily. I'm not saying don't track calories, just find what works for you 👌
I'm happy for you. What you said is applicable to everyone. The best way to lose weight is the most convenient way of burning extra calories for the individual. Whether that's fitness video games, exploring a city on foot, yoga, etc. I found the most gains doing weight training, but I know there is a large diversity in people's lifestyles and interests, so it is best to try to encourage people to do what they like doing already.
@@ReaperCH90Going for a backpack is what I'm gonna do for my gym bag. My bag doesn't weigh much, but I always carry it on my right shoulder, and have noticed my body shifting more to the right when walking, which I assume is from the added one weight on one side. 😅
@@funside9260 you want a pack with a waste and chest strap to carry some of the load. He's also only using 20lbs which is 12% or less of his total body weight. Do those things and your risk of injury is quiet low. You can even slowly work up to 25% if you want to increase the difficulty. At 25% bodyweight it will be challenging to bend or do anything else than walk. Push mowing with a backpack is a fantastic way to combine light cardio with a chore.
I live 4-5km away from my workplace. I used to ride my bike to work but once home I was too tired to head to for a walk and my weightloss stopped at 82kg. But this month I've been heading to work on foot everyday. I'm walking everywhere and everyday I hit 15-25k steps and I've resumed my weight loss reaching 77kg. I also carry my work clothes, a change and water on a backpack. I do suggest to carry an extra shirt if you do this.
If you plan to do 10.000 steps or do some rucking everyday, please start with 5% of your bodyweight or less. And wait for a time until increase the weight. A lot of people have problems in the knees or spine and they don't even know. And a repetitive constant exercise can show your problems. Some ankle deviation can cause knee problems or hip problems.
I am quite obese and started with a 50 lb ruck, about 20% of my body weight. I tore a fucking tendon in my foot my very first time rucking. Lost 3 months of my life and I’m not sure it’ll ever be quite right again.
Came to say this. Knew dudes in the military who were special forces and rucked with extreme weights for a living. They always advised against heavy rucking as a workout, said that the knee and back damage isnt worth it and will happen. Nearly all of them I met had neck/back/knee issues and they were just in their late 30s, early 40s.
Not jumping into the deep end when starting out with something is super important in all aspects of exercise for sure. I worked my way up to 70 lbs with a weighted vest in my late 20's but ended up with some back problems. Just a little bit of extra weight to increase the efficiency without dramatically increasing the stressors on your joints is the endgame for rucking for health imo.
@@Stephendedalus044 3X is a lot, 1 time is easily enough with your max weight. I do 1 X a week every sunday with 20 kg at 90kg bodyweight for 6km 1hour
To anyone watching this: I also suggest preventative care for your feet. If you're rucking for miles, you WILL get hotspots and may get blisters. I sprinkle a little talcum powder on my feet and wear dress socks inside-out under a regular pair of socks. Don't pop your blisters; let them heal and callus over.
Merino wool socks. Take it from hikers and runners. Merino will greatly reduce blisters. Isn’t wool hot?, I hear you ask. Not merino wool, I reply, after I spent two hours running in the Los Angeles summer today. Temperature regulating, moisture wicking, very soft. Hot weather, cold weather, wet, dry, Merino wool is the perfect sock.
Wool socks are amazing. However, i still get a blister between my big toe and whatever the next toe is called. If anyone has a solution for that, I'm all ears
@@Doomgel best guess is that your shoes are the wrong size or the toe box is too small. Have you had a real shoe fitting? I.e. more accurate than some minimum wage employee at a Foot Locker with the metal slider thing. If you have a running store handy, they’re usually pretty good about foot measurement and getting you into the exact right size, as well as addressing any imbalances or pronation etc.
I love when this guys videos come up on my feed. He just seems like a genuinely nice person that wants to help people. His voice, tone, and content is so positive, and his character is adorable. I always feel more motivated after watching these!
Been rucking on my rest days for the past few months, helps quite alot, worked all the way from 20lbs to now 60lbs. Only advice I can give is wrap the dumbells or weights in a shirt for padding since it's going to be up against your back for a while.
Thanks for mentioning rucking on rest days. I've long considered it instead of just the 1hr walks I do, but my concern was in messing with recovery. Looks like I'll start light and give it a try.
i just recently tore my meniscus, and haven't been able to pick up running again since. this is going to be awesome for my fitness journey, and i appreciate you for droppin this vid 🙏
Im actually getting into rucking because running on the treadmill is so boring. Now im on my second week carrying 32 lbs while trying to reduce my time
Absolutely love the content! A great addition to this is Squat Universities video "The BEST Daily Core Routine (ONLY 8 MINUTES)" as a way to help keep posture and hip positioning corrected!
You can also srat with hydration packs. The start when you are fresh you have some water weight on your back. And ideally, when you are done, you have drank the water so you have no weight.
@@Lanurus Well, some of it gets sweated away. Or peed away if you find a bathroom. And the rest is even closer to your body than before -- inside it, even.
This is literally my favorite way to keep off weight in the Army. It’s my go to for weight control because I don’t usually care for weight lifting or running. I throw on a slimming belt and a hoodie and go for a couple miles and it’s great.
i do rucking! ive been doing it for 2 years now! i have a knee injury and i listen to podcasts - helping me to reflect and have some chill thinking time. I hope rucking helps others stay fit and have some chill exercise time :)
I walk to the gym which is 2 miles. Lift, Leave the gym, do a grocery shop in a supermarket next to it. Walk back home 2 miles with all the shopping. Been doing this 5-6times a week. I've lost 20kg and in all the right places 😄
I'm a photographer that'll typically be walking for 6-8 hours a day for 3-4 days, plus I will intentionally overpack my bag. I fully endorse this! I need to do this more often outside of my field of photography, honestly.
I do a few outdoor activities involving Rucking but I've never tried to deliberately add extra weight to it, it can be quite hard on your knees, ankles and feet. My top tip if you want to do this is get your boots/shoes broken in over short distances first and then extend your distance because nothing will make you want to quit quicker than feet full of blisters. 5 mile broken in isn't necessarily 15 miles broken in either so be prepared for more difficulty when you take your first long ruck in newer boots/shoes.
So far you could easily complete this amount within 48 hours. In the past it was a common assumption that you can walk about 30km a day on decent road.
Working on core helped me ruck better. I was noticing that my posture was getting bad as i got tired, increasing the chance of back injury. Increasing core strength improved it. Also, putting the weight higher up in the pack helps a lot too.
I walk 2 miles a day at lunch. My coworkers think it's funny that I ruck. Just look at their waste lines compared to mine. Then again, they are rucking just by going for walk! A weighted vest was great at 15-25 lbs. At 30 lbs, the weight really starts to dig into your shoulders. 40 lbs in a vest is just uncomfortable. Switching to a good backpack allows some of that weight to be carried on the hips. Now I walk comfortably at 25% of my body weight for 2 miles and have my heart rate between 110-130 bpm. A few hundred calories a day makes all the difference in weight management. Next step is to ruck while giving my 4, or 7 year old kids a piggy back ride.
For people who have a bad spine: try using a weighted belt. It removes the weight from your back but still allows you to carry significant weight around your hips
I'm a boy from Italy who started working as a waiter at 18 years old, at the beginning I weighed 87kg (I'm 187cm tall) after almost 2 years I currently weigh 73kg, all thanks to my constant movement even outside of work and also for the right diet that I applied. I used to have a major eating disorder, with this comment I want to say that Winny is totally right about everything. Thx for all the advice you give to us with your videos :)
Thanks for such a simple explanation ! I have been rucking for about a month now ! I definitely feel it in my knees. The benefits have been noticeable in my physique. I will be more mindful of the weight I carry around !
Walking is the ultimate exercise. It's what we do naturally and our bodies evolved to do. A weight vest is a good idea.. I cut up trees in the bush this afternoon in the rain and carried big logs to my car a fair distance away. Always feels great
If you're hurting your knees consider looking up videos on proper running form to mimic that for walking with added weight or lower the amount of weight you're carrying. Knees shouldn't hurt since its low impact unless youre doing improper form.
Having food and water in your backpack can help you go further because you can stop and refuel if needed and lighten the backpack when doing so, making the return trip easier too.
This might be different for some people but everyone I know advises against rucking long term, because it breaks down your body way to much, and weighted vest are supposed to be much better, but then again when we ruck it's much more competitive. If you do end up going for a ruck, don't use sand bags and take a quick source of sugar to give you a boost
I have been rucking for the past 6 years, 4 of which I didn’t even realize how good it was for me. I stopped rucking one day and immediately noticed fat gain. Such a great and fun workout
Started rucking: One hr. Tues. & Thurs. w/ 10-12 lbs. Really easy 20 min mile so I didn't self delete... LOL Worked up to 2 hr w/ 20-25 lbs. over 6 months and lost 30+ lbs. Kept it easy, did not go cray and get injured or burnt out. Actually had to cut back - went below target weight in 7th month. Oy'zempic not req'd... LOL
A helpful tip that I learned while working in the Peace Corps is that to help keep the weight centered you can use a bungie cord around your backpack. I used to do this to make sure the backpack kept a consistent form.
For weight, I like to fill up empty jugs of milk/juice with water. When I started, I used plates, but they would clink against eachother and the finish got damaged. It was also annoying having to take them out everytime I needed to lift. Almond Breeze gallon jugs are made of a relitively thicker plastic and are square so they sit flatter against your back. They work perfectly.
I used to walk with a mail short on. It disperses the weight evenly across the body, which makes it a lot more comfortable and healthier for your back and shoulders.
I've started a new fitness journey this month and I'm planning to keep it going consistently for this entire month to see what I can do. I'm slightly overweight so I'm trying to gain muscle while burning fat as well. I used to walk 2000 steps on a good day. This month I've aimed to hit 10-15k steps daily. Yesterday I hit 14k, today I hit 18k. On the weekends I will go for 1.5 hours of swimming after a gym workout and go for around 5k-7.5k steps as well. Additionally, I'll go gym around 5 days a week. In terms of my diet, I am getting around 150-160g of protein daily and around 1400-1600 calories. I'm aiming to increase the protein content a bit more eventually. I am 178cm, 88kg. Started going to the gym consistently around 2/3 weeks ago. Currently doing 45kg for reps on the bench, 60kg for leg extensions and 140kg on leg press. My aim is to hit 80kg by the end of this year and hit 60kg on the bench! Any tips would be really appreciated guys 😊
Get a 20 pound vest for your 60 120 sprint walk rotations and reduce the sprint time if you’re worried about injury. Speed comes from the ass not the legs if you want to reduce injury.
Thank you for mentioning chafing and backpacks with straps. So easily overlooked, but increasingly important as you work up and walk a lot - hikers pay attention to these things for a reason.
We did alot of rucks in US army infantry OSUT, up to 17 miles with 45lb at 15 minute pace, and I still gained 15lb of fat over the 22 weeks. I started as 177lb muscular and ended OSUT 194lb fat and lost some muscle and strength too. I got out almost a month ago and I'm working on getting my strength and physique back in the gym, but it's hard to look at old pictures
What's the easiest way to fix my posture? I live a 30 minute walk away from my uni and walk each day with a full backpack but I always catch myself slouching. How do I fix it so I don't have to pay attention to it 24/7?
This is great, and reminds me of an article I read about a woman who started caring for chickens and tracked that she was getting 10k steps in and did about 20-30 squats everyday just from feeding, herding, and moving the chickens.
Im now out of school so im not that active anymore, but while i was i had to walk to the subway and inside school and other places and of course always carrying my backpack and a lot of time i had to also carry a bag with my camera, didnt think of it as a form of "exercise" but i noticed that even though i wasnt doing anymore exercise apart from that, i was still in a decent shape and keeping my weight and shape even if I was eating worse that i used to, so yeah i think i was kind of rocking without knowing it and it shows how good it is cause some results were there even thought i wasnt doing it conciously. Cant wait to go back to school and be more active again, i really miss those little walks
If you have a backpack with straps, make sure you pack it with the heavier weight on the top of the pack and make sure it's compressed. You can use waist straps for shorter distances but I would not recommend doing it long distances with a waist strap because it will stress your lower back out
I prefer sprinting with extra weight on. If you want to build strength, take more weight, if build endurance, less weight but extended sprinting time. Both burn a lot of energy for sure
At the peak of my physical fitness I was rucking twice a week with 60lbs on my back. It honestly feels like a fitness cheat code. Anyone who hasn't tried it before should give it a go.
“Chaffing between your thighs is one of the most miserable experiences ever” that is an understatement. Did a millsim event where I under prepared and had chaffing in my inner thighs, and on my upper arms about 4 inches above my elbows from where straps rubbed against my arms. Showers sucked for a good week after that
.i recommend weight vest over back packs, they help you have the weight distribution better and avoid back pain because you can adjust ow tight around you you want it.
The best cardio workout is speed rope. There's a reason it's the preferred cardio of boxers and MMA. And I've done more rucksack marches than I care to remember.
I was walking 2 miles through 5 miles a day. I used to backpack the Appalachian trail and walk 15-20 miles 7 days a week For 3 months. I just added 30 pounds to my walk. I hiked with 55 .. my current walk is all Road
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Fuck yessss. I been asking for more rucking in fitness
Wrong, swimming laps at the pool and wear life vest.😂
Wouldn't it be better to use a divers weight belt instead of a backpack?
- Weights are closer to your body,
- You use lead weights, so it's not bulky
- You don't have to worry about slouching all too much, because its around your waist and shouldn't break your back
"If you're overweight, you don't need to add any weight because just walking is basically rucking". lmaaaooooooooo
“He’s right, you know.”
hack: get fat as fuck. burn way more calories. health achieved.
@@____________838 Nah he's not right. I've been losing weight started at 270 down to 239 by rucking. I've been rucking for 2 months now 5 miles per workout 4-6 times a week with 1-2 rest days after 4 days strait. I've only been doing it with 20lbs because I just took a backpack and put as many books as it could fit inside. Rucking with weight is beneficial even if you're overweight like I am. Though I won't be soon.
Yeah that sounded like a unintentional insult to my ears as well ngl 💀
@@kingmoon2622he's not wrong but you do need to consider your excess fat (Current weight minus BMI)
Anyone into hiking should look into backpacking and camping! Basically rucking with a purpose and potentially with friends.
Indeed I'm only watching this video to validate the excercise I'm doing normally just to save money on hotels.
I ho the reverse route. I do solo ruck marches to train for hikes. To me, my hikes are about enjoying the trail, taking photos, finding a good camp, etc. Rucking solo for me is all about pacing, progressive overload, and mental fortitude. Half the times on a ruck march I couldn't tell you anything about what the scenery looked like. On a hike I'd leave with a ton of photos of every plant I saw.
God i wish i had friends who liked The Outside. Oh well, time to camp alone!
Rucking with purpose is already exists. I actually do rucking every time while doing groceries.
(Just follow the safety measures and...) you're in for an amazing time, I've been told.
Growing up in the city, i was rucking since I was in school. Walking 6 blocks every day and afternoon with a book bag filled with Textbooks, notebooks, etc.😂
Only 6 blocks my brother? Do 8 now then 🤠🤠🤠
@@gabrielneves6602 Stop flexing my dude. Not funny
@@gabrielneves6602 I did some googling and according to what I quick searched a block is 200 feet, which is about 60 meters. You are acting like 120 meters is a huge distance. But it seems like blocks aren't a reliable point of measurement because some can be 60m while others can be 200. The first dude could have walked twice your distance, if you were on the opposing sides of the spectrum. If I took the average (120m) I used to walk 8 blocks just to the cafeteria with my bag and it in my opinion is no impressive feat.
@@davidvavrin1469 wow i bet your fun at parties
@@davidvavrin1469 dude its not that serious
"if you're overweight then Just walking normally is rucking for you" killed me 😂😂😂
Pretty much true, when I first started walking regularly I was 50+ pounds overweight. My back would be sore after walking just a couple miles
I actually loled 😂
I've been rucking before it became a thing technically😎😎
I am overweight 105+ kilos with 180 cm height. I started to walk for 10.000+ steps a day about 3 months ago, but without good diet it was subpar for weight loss. After I incorporated simple calorie-counting diet, I lost about 6 kilos in a week (primarily from liquids that accompany sugars in muscles). Now I substitute this weight with 5+ kilos backpack and planing to increase it's weight as my body mass decreases
For me it was the lil 😅 drop of sweat
Broooo i'm so glad you made a video on this, rucking is so underrated. Not only is it cardio, but also a great core and legs workout
Oh yes! Rucking is truly a hidden gem..more people need to take advantage of this!
Everything that is a cardio is a core and legs lmao
I’ve gotten big legs overall from rucking. I’ve done sprints n jogging, but rucking I think really brought the gains
@@JustChill-zd4ib Most people do medium intensity jogging for cardio, not as good as rucking
I don't think it works core all that much tbh. More like hips, calves, traps.
As an added idea for what to pack: if you have small children they make backpacks that can carry them. Not only will it be good for you, but helps build positive experiences for your child involving fitness and the outdoors. Highly recommend. Even automatically progressively overloads as they age! (Until sadly they get too big 🥺)
Take your children onto a rucking trip on the weekend, go camp in the woods and show them around nature. Quality bonding time and nature appreciation guaranteed
Just got an image of a man with a 20yr old strapped to his chest 😂
He wil be the most ripped man ever@@Slashaboyz
I am 37 and pa pa still carries me up the hill on his back every day
They don't get too big, a child is just natural progressive overload
I really enjoyed how you emphasized safety and progression. I’m a disabled veteran cause I was forced to ruck too much too fast. I started rucking 35% of my body weight as everyone, regardless of weight, had to have the same weight in our rucks. By the end of one of our rucks my right knee had doubled in size. I saw a physical therapist and was told I pulled my IT Band. This happened 3 times over 3 years. Now I can’t walk for long periods without being in extreme pain and constantly have pain in my knees, hips, and lower back. Only now am I starting to feel better. I have a medical grade mattress and have a deep squat progression to h build the strength in my knees back up. Good work and great video!
I pray your recovery journey is speedy and thank you for your service!
i work for a Reforestation company, everyday i have to walk up a mountain with some equipments, plus a lot of water. My life improved a lot, just doin it
How do I get a job like yours?
@@NinjaThatLongboards i'm from Brazil, but i believe you can find some NGO that work with it in the countryside. Compannies that work with planting reforestation trees may have a role likeit
@@226puck much thanks friend 🙏
Life is all about how you interpret your own situation.
Yesterday, I was pissed at my commute with a bulky backpack on my back; now I am RUCKING! 🔥🔥🔥
(Thanks for the tips about how to pack weight! My back is thankful)
You should never do more than 25% of your body weight
The US Army branches laugh at that notion.
Super heavy rucks are a nice way of saying, "Your knee injury is not service related."
Well, they do it because once you're in the field, you're going to be carrying 45-100 lbs depending on how many people you have in your unit
Army is kinda dumb tho
The army will also pay for your medical expenses theoretically and disability theoretically (I've heard too many VA complaints in my life to believe that it's perfect).
On your own? Better hope you have insurance and some good shoes, because if you ruck up your feet, you ruck up your life. Your insurer or employer isn't going to take kindly to, "I decided to load up a backpack with >=50lbs and trek my way through the city for six miles everyday and got to the point where I can't stand up." It's like doing max level workouts every time, but subtler. You can do a few perfectly, then you can do a few as well as you could, then you just burn yourself out or mess up a lift too hard and get hurt.
Yeahhhhh but it’s our job. Also as someone who was Marine Infantry and is now army. He’s absolutely right, there is zero need to do it if you are just trying to benefit from the workout. My neck and upper back are destroyed from constantly rucking in my 20’s
Let me tell ya, adding a backpack with 20 pounds while doing yardwork for hours has reduced my bodyweight more than counting calories in just a week. I'm still tracking food intake to get enough protein daily. I'm not saying don't track calories, just find what works for you 👌
I'm happy for you. What you said is applicable to everyone. The best way to lose weight is the most convenient way of burning extra calories for the individual. Whether that's fitness video games, exploring a city on foot, yoga, etc.
I found the most gains doing weight training, but I know there is a large diversity in people's lifestyles and interests, so it is best to try to encourage people to do what they like doing already.
Is the backpack not bad for the back?
@@funside9260 it isn't if it sits correctly on your back and you are not putting too much weight for you in it.
@@ReaperCH90Going for a backpack is what I'm gonna do for my gym bag. My bag doesn't weigh much, but I always carry it on my right shoulder, and have noticed my body shifting more to the right when walking, which I assume is from the added one weight on one side. 😅
@@funside9260 you want a pack with a waste and chest strap to carry some of the load. He's also only using 20lbs which is 12% or less of his total body weight. Do those things and your risk of injury is quiet low. You can even slowly work up to 25% if you want to increase the difficulty. At 25% bodyweight it will be challenging to bend or do anything else than walk.
Push mowing with a backpack is a fantastic way to combine light cardio with a chore.
I live 4-5km away from my workplace. I used to ride my bike to work but once home I was too tired to head to for a walk and my weightloss stopped at 82kg. But this month I've been heading to work on foot everyday. I'm walking everywhere and everyday I hit 15-25k steps and I've resumed my weight loss reaching 77kg. I also carry my work clothes, a change and water on a backpack. I do suggest to carry an extra shirt if you do this.
ive considered this but dont know what to do with the ruck when you get to work lol
@@adamguillemette9458 I have a locker so I just shove it there.
@@adamguillemette9458 Depends on your workplace but I'd think most jobs should have a place you can drop a backpack. By/under desk, locker, etc.
If you plan to do 10.000 steps or do some rucking everyday, please start with 5% of your bodyweight or less. And wait for a time until increase the weight. A lot of people have problems in the knees or spine and they don't even know. And a repetitive constant exercise can show your problems. Some ankle deviation can cause knee problems or hip problems.
I am quite obese and started with a 50 lb ruck, about 20% of my body weight.
I tore a fucking tendon in my foot my very first time rucking. Lost 3 months of my life and I’m not sure it’ll ever be quite right again.
Came to say this. Knew dudes in the military who were special forces and rucked with extreme weights for a living. They always advised against heavy rucking as a workout, said that the knee and back damage isnt worth it and will happen. Nearly all of them I met had neck/back/knee issues and they were just in their late 30s, early 40s.
@@user-pz5pz5tg9zit’s funny how in the military you’re trained in ways that just ruin your future outside of the military
Not jumping into the deep end when starting out with something is super important in all aspects of exercise for sure. I worked my way up to 70 lbs with a weighted vest in my late 20's but ended up with some back problems. Just a little bit of extra weight to increase the efficiency without dramatically increasing the stressors on your joints is the endgame for rucking for health imo.
@@Stephendedalus044 3X is a lot, 1 time is easily enough with your max weight. I do 1 X a week every sunday with 20 kg at 90kg bodyweight for 6km 1hour
To anyone watching this: I also suggest preventative care for your feet. If you're rucking for miles, you WILL get hotspots and may get blisters. I sprinkle a little talcum powder on my feet and wear dress socks inside-out under a regular pair of socks. Don't pop your blisters; let them heal and callus over.
Merino wool socks. Take it from hikers and runners. Merino will greatly reduce blisters. Isn’t wool hot?, I hear you ask. Not merino wool, I reply, after I spent two hours running in the Los Angeles summer today. Temperature regulating, moisture wicking, very soft. Hot weather, cold weather, wet, dry, Merino wool is the perfect sock.
Invest in a really good pair of hiking boots too. You'd be surprised by the difference between that and some random shoe you throw on.
Wool socks are amazing. However, i still get a blister between my big toe and whatever the next toe is called. If anyone has a solution for that, I'm all ears
@@Doomgel best guess is that your shoes are the wrong size or the toe box is too small. Have you had a real shoe fitting? I.e. more accurate than some minimum wage employee at a Foot Locker with the metal slider thing. If you have a running store handy, they’re usually pretty good about foot measurement and getting you into the exact right size, as well as addressing any imbalances or pronation etc.
@@DoomgelTry Injinji socks
This is genuinely just what I needed- ive been struggling to lose weight for awhile. Something like this is just what i needed 🙏🙏🙏
I love when this guys videos come up on my feed. He just seems like a genuinely nice person that wants to help people. His voice, tone, and content is so positive, and his character is adorable. I always feel more motivated after watching these!
Been rucking on my rest days for the past few months, helps quite alot, worked all the way from 20lbs to now 60lbs.
Only advice I can give is wrap the dumbells or weights in a shirt for padding since it's going to be up against your back for a while.
Just put sand in a bag and then into your backpack
Thanks for mentioning rucking on rest days. I've long considered it instead of just the 1hr walks I do, but my concern was in messing with recovery. Looks like I'll start light and give it a try.
i just recently tore my meniscus, and haven't been able to pick up running again since. this is going to be awesome for my fitness journey, and i appreciate you for droppin this vid 🙏
Get the surgery man, i got mine a year ago and my knee is basically as good as new, atleast 90% better
I’ve been doing rucking for a long while now I’m happy more people are doing it :)
Im actually getting into rucking because running on the treadmill is so boring. Now im on my second week carrying 32 lbs while trying to reduce my time
THEY DONT KNOW ME SON 🗣️🗣️ type shi
WHO'S GONNA CARY THE BOATS AND THE LOGS!?
Corny as shit
Absolutely love the content! A great addition to this is Squat Universities video "The BEST Daily Core Routine (ONLY 8 MINUTES)" as a way to help keep posture and hip positioning corrected!
You can also srat with hydration packs. The start when you are fresh you have some water weight on your back. And ideally, when you are done, you have drank the water so you have no weight.
erm, where do you think the water goes...
@@Lanurus Well, some of it gets sweated away. Or peed away if you find a bathroom. And the rest is even closer to your body than before -- inside it, even.
@@Lanuruscloser to your center of gravity, so it is easier
I'm currently recovering from an injury and I don't feel starting calisthenics again for now, you just gave me a brilliant idea with this, thanks!
you just rucked my world
underrated comment
This is literally my favorite way to keep off weight in the Army. It’s my go to for weight control because I don’t usually care for weight lifting or running. I throw on a slimming belt and a hoodie and go for a couple miles and it’s great.
I love this video, love your style. Don't know how this ended up in my feed but I"m happy that it did.
i do rucking! ive been doing it for 2 years now! i have a knee injury and i listen to podcasts - helping me to reflect and have some chill thinking time. I hope rucking helps others stay fit and have some chill exercise time :)
I walk to the gym which is 2 miles. Lift, Leave the gym, do a grocery shop in a supermarket next to it. Walk back home 2 miles with all the shopping. Been doing this 5-6times a week. I've lost 20kg and in all the right places 😄
I'm a photographer that'll typically be walking for 6-8 hours a day for 3-4 days, plus I will intentionally overpack my bag. I fully endorse this!
I need to do this more often outside of my field of photography, honestly.
Thank you dude, I like so much the originality of your videos 👏
I’ve been rucking for about 8 months now. I absolutely love it! One of the best exercises and nothing beats walking on a trail with the fresh air!
thanks for tutorial bro ❤ one of the best fitness influencers out there
I do a few outdoor activities involving Rucking but I've never tried to deliberately add extra weight to it, it can be quite hard on your knees, ankles and feet. My top tip if you want to do this is get your boots/shoes broken in over short distances first and then extend your distance because nothing will make you want to quit quicker than feet full of blisters. 5 mile broken in isn't necessarily 15 miles broken in either so be prepared for more difficulty when you take your first long ruck in newer boots/shoes.
I Will do 1 km of rucking for every like
I'll pray for you
@@alanfish91 damn i Just saw that i have 52 likes, well Better get started
@@ilsommo3334 it doesn't need to be consecutive! Maybe just a few a day for several weeks
So far you could easily complete this amount within 48 hours. In the past it was a common assumption that you can walk about 30km a day on decent road.
@@HalIOfFamer yeah i'm planning to do all this in the weekend
bro, i love your channel. Im from brazil and i think there is no brazillian channel that goes straight to the point like you. Thanks man!💪
Working on core helped me ruck better. I was noticing that my posture was getting bad as i got tired, increasing the chance of back injury. Increasing core strength improved it. Also, putting the weight higher up in the pack helps a lot too.
I walk 2 miles a day at lunch. My coworkers think it's funny that I ruck. Just look at their waste lines compared to mine. Then again, they are rucking just by going for walk! A weighted vest was great at 15-25 lbs. At 30 lbs, the weight really starts to dig into your shoulders. 40 lbs in a vest is just uncomfortable. Switching to a good backpack allows some of that weight to be carried on the hips.
Now I walk comfortably at 25% of my body weight for 2 miles and have my heart rate between 110-130 bpm. A few hundred calories a day makes all the difference in weight management.
Next step is to ruck while giving my 4, or 7 year old kids a piggy back ride.
Most wholesome workout video I've ever seen 👏 I have a friend who hikes and camps, so this rucking may help me to do get in shape to do this with him
Crazy how I read something else in the title
Ay, that other thing you have in mind, is also great for burning calories..😏
@@trainerwinnyI need a partner for that, maybe you could help me
@@trainerwinnyit’s actually not bro haha, it burns like 20-30 calories per HOUR
That something else is just as effective.
@@Taaxmaan Good for abs if done right 😂
Tried it yesterday; it made walking so much more intense and interesting. I'm gonna be incorporating this to my routine
rucking has been my favorite way to exercise for a long time and people called me crazy lol glad to have a video to send them now
You mean *there is a VIDEO* about it on the Internet?
Holy shit I thought you were crazy but damn, you really proved me wrong now.
@@maxcoseti grow up bro let people enjoy life
For people who have a bad spine: try using a weighted belt. It removes the weight from your back but still allows you to carry significant weight around your hips
I'm a boy from Italy who started working as a waiter at 18 years old, at the beginning I weighed 87kg (I'm 187cm tall) after almost 2 years I currently weigh 73kg, all thanks to my constant movement even outside of work and also for the right diet that I applied.
I used to have a major eating disorder, with this comment I want to say that Winny is totally right about everything.
Thx for all the advice you give to us with your videos :)
Thanks for such a simple explanation ! I have been rucking for about a month now ! I definitely feel it in my knees. The benefits have been noticeable in my physique. I will be more mindful of the weight I carry around !
Walking is the ultimate exercise. It's what we do naturally and our bodies evolved to do.
A weight vest is a good idea..
I cut up trees in the bush this afternoon in the rain and carried big logs to my car a fair distance away. Always feels great
My leather jacket, backpack, laptop and charger are so heavy that i ve been doing this for the last years basically lol
If you're hurting your knees consider looking up videos on proper running form to mimic that for walking with added weight or lower the amount of weight you're carrying. Knees shouldn't hurt since its low impact unless youre doing improper form.
really good video as an mma fighter who does weight cuts/fatl oss stages I found this very helpful
Stair master on level 20 is a great substitute, if you wanna keep fighting without chronic pain don’t ruck
Tip: Tighten the straps evenly on your vest, so that the weight is evenly distributed.
Great video!
Having food and water in your backpack can help you go further because you can stop and refuel if needed and lighten the backpack when doing so, making the return trip easier too.
This dude rucks
This might be different for some people but everyone I know advises against rucking long term, because it breaks down your body way to much, and weighted vest are supposed to be much better, but then again when we ruck it's much more competitive. If you do end up going for a ruck, don't use sand bags and take a quick source of sugar to give you a boost
Today is my first day, guys. 103kg. Using 8 litre bottle. Wish me luck.
I have been rucking for the past 6 years, 4 of which I didn’t even realize how good it was for me. I stopped rucking one day and immediately noticed fat gain. Such a great and fun workout
Started rucking:
One hr. Tues. & Thurs. w/ 10-12 lbs. Really easy 20 min mile so I didn't self delete... LOL
Worked up to 2 hr w/ 20-25 lbs. over 6 months and lost 30+ lbs. Kept it easy, did not go cray and get injured or burnt out.
Actually had to cut back - went below target weight in 7th month. Oy'zempic not req'd... LOL
A helpful tip that I learned while working in the Peace Corps is that to help keep the weight centered you can use a bungie cord around your backpack. I used to do this to make sure the backpack kept a consistent form.
The first thing I read on the thumbnail was “start f*cking”, why am I so goddamn dyslexic💀
To be fair, that is excellent cardio if you can last.
@@flytrapYTP lol
For weight, I like to fill up empty jugs of milk/juice with water.
When I started, I used plates, but they would clink against eachother and the finish got damaged. It was also annoying having to take them out everytime I needed to lift.
Almond Breeze gallon jugs are made of a relitively thicker plastic and are square so they sit flatter against your back. They work perfectly.
If you dont want to damage the finish on your plates wrap them in a shirt or towel.
I've been doing this for like a year now people think I'm probably weird in my neighborhood walking around with a 80 lb barbell above my head
Thank you very much for your video! This is my first one, but i going to watch it all!
I will do 10 push ups and 1 pull up for every like
I used to walk with a mail short on. It disperses the weight evenly across the body, which makes it a lot more comfortable and healthier for your back and shoulders.
I will do 5 jumping Jack's for every like
I've started a new fitness journey this month and I'm planning to keep it going consistently for this entire month to see what I can do.
I'm slightly overweight so I'm trying to gain muscle while burning fat as well.
I used to walk 2000 steps on a good day. This month I've aimed to hit 10-15k steps daily. Yesterday I hit 14k, today I hit 18k. On the weekends I will go for 1.5 hours of swimming after a gym workout and go for around 5k-7.5k steps as well. Additionally, I'll go gym around 5 days a week.
In terms of my diet, I am getting around 150-160g of protein daily and around 1400-1600 calories. I'm aiming to increase the protein content a bit more eventually.
I am 178cm, 88kg. Started going to the gym consistently around 2/3 weeks ago. Currently doing 45kg for reps on the bench, 60kg for leg extensions and 140kg on leg press. My aim is to hit 80kg by the end of this year and hit 60kg on the bench!
Any tips would be really appreciated guys 😊
I turn all my hikes into rucks, 45-60lbs going up and down a mountain about 14 miles and you will feel it.
From 2022 to 2023 I used to walk home from work with my back pack. Good 25-35 mi walk. Didn't know I was rucking, I went down like 4 waist sizes 👍
Ive been wearing a weighted vest on the stair climber for the last 6 months. Has done great things already
I ruck every day on campus
I'm really struggling to burn body fat, looking for serious methods that will help. I'll give this a try, thank you ❤
I will do 1 pushup for every like
Nine likes so far bro......
Is it likes on the video or your comment?
Either way, I'm hitting the 👍.
Good luck.
meanwhile I’ll do burpees for every like 👍🏻
As someone who regularly shuttles both urbanly and ruraly with a tactical backpack, I love this guide video! I am so proud of my hobby.
ok furry
Will add 1 pound to my bench press for every like
Bought my GR1 rucksack couple months ago. Best decision in my life 🎉🎉🎉
I will do nothing for every like
Get a 20 pound vest for your 60 120 sprint walk rotations and reduce the sprint time if you’re worried about injury. Speed comes from the ass not the legs if you want to reduce injury.
Thank you for mentioning chafing and backpacks with straps. So easily overlooked, but increasingly important as you work up and walk a lot - hikers pay attention to these things for a reason.
re: walking uphill-do NOT increase the incline on the treadmill and then hold onto the handle. Defeats the purpose of increasing the incline.
Thanks for the video!
We did alot of rucks in US army infantry OSUT, up to 17 miles with 45lb at 15 minute pace, and I still gained 15lb of fat over the 22 weeks. I started as 177lb muscular and ended OSUT 194lb fat and lost some muscle and strength too. I got out almost a month ago and I'm working on getting my strength and physique back in the gym, but it's hard to look at old pictures
What's the easiest way to fix my posture? I live a 30 minute walk away from my uni and walk each day with a full backpack but I always catch myself slouching. How do I fix it so I don't have to pay attention to it 24/7?
This channel is just wholesome
i was 300lb when i started weight loss. at 250 now. im still rucking at least 60lb on my body
This is great, and reminds me of an article I read about a woman who started caring for chickens and tracked that she was getting 10k steps in and did about 20-30 squats everyday just from feeding, herding, and moving the chickens.
Im now out of school so im not that active anymore, but while i was i had to walk to the subway and inside school and other places and of course always carrying my backpack and a lot of time i had to also carry a bag with my camera, didnt think of it as a form of "exercise" but i noticed that even though i wasnt doing anymore exercise apart from that, i was still in a decent shape and keeping my weight and shape even if I was eating worse that i used to, so yeah i think i was kind of rocking without knowing it and it shows how good it is cause some results were there even thought i wasnt doing it conciously. Cant wait to go back to school and be more active again, i really miss those little walks
I have never had joint pain from running, recently started walking and my knees hurt from walking 🤷🏽♂️
If you have a backpack with straps, make sure you pack it with the heavier weight on the top of the pack and make sure it's compressed. You can use waist straps for shorter distances but I would not recommend doing it long distances with a waist strap because it will stress your lower back out
I prefer sprinting with extra weight on. If you want to build strength, take more weight, if build endurance, less weight but extended sprinting time. Both burn a lot of energy for sure
I used to do a weird mix of rucking, and distance sprinting. Can't speak to the calories it burned, but it definitely made me faster.
I feel you on the chafing.
My thighs tend to chafe badly after jogging and "miserable" does not do it justice
At the peak of my physical fitness I was rucking twice a week with 60lbs on my back. It honestly feels like a fitness cheat code. Anyone who hasn't tried it before should give it a go.
“Chaffing between your thighs is one of the most miserable experiences ever” that is an understatement. Did a millsim event where I under prepared and had chaffing in my inner thighs, and on my upper arms about 4 inches above my elbows from where straps rubbed against my arms. Showers sucked for a good week after that
.i recommend weight vest over back packs, they help you have the weight distribution better and avoid back pain because you can adjust ow tight around you you want it.
you got my sub right away just because of that smiley face of your that cracks me up everytime i look at it
This is a really rucking good idea.
I do this every day with my school bag. Never knew it's call rucking. Thanks for the advice
The best cardio workout is speed rope. There's a reason it's the preferred cardio of boxers and MMA. And I've done more rucksack marches than I care to remember.
If you're older or have back issues be sure to consult with your chiro before taking up rucking as it might lead to compressed discs.
I was walking 2 miles through 5 miles a day. I used to backpack the Appalachian trail and walk 15-20 miles 7 days a week For 3 months.
I just added 30 pounds to my walk. I hiked with 55 .. my current walk is all Road