Best Calorie Burning Activity You Didnt Know Existed
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- Опубліковано 28 чер 2024
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Everyone who does cardio, wants to burn as many calories as possible. And a lot of you are already walking..so why not enhance that effect by adding some extra weight? And thats exactly what rucking is. Rucking is basically just weighted walking. But because of the extra added weight, your body will be forced to burn a lot more calories. So in this video, we will go over everything you need to know about rucking! That includes: how to start rucking, the factor of progressive overload in rucking: speed/time, distance, load, incline. Also what you should put in your backpack, how to position the weight in your backpack, and what kind of backpack you should use. One thing you have to keep in mind, is that if you have problems with your spine, you should definitely talk to your doctor first, before you start putting any weight on your back.
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#rucking #weightedwalking #calorieburn
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Fuck yessss. I been asking for more rucking in fitness
Wrong, swimming laps at the pool and wear life vest.😂
"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)
i personally felt called out when he said if you are overweight then walking is rucking for you. . lololllol
😂😂😂😂😂😂
Itll be easier for you to burn calories at least, you got this bro
It takes a looong time to become overweight but far less time to get back to a healthier weight. Bodies vary greatly in size and stature but not one of them is meant to be sedentary and severely overweight.
hey bro, there is some muscle under that fat, your body has to carry that weight around everywhere you go. shed that shit and take a look for yourself.
Same! 🥲 Ruck every day. Hey, at least I got killer calves! 😅
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😎😎
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.
I will do 1 push up for every like
Shut up
record it or ur gay
@@maatte7093Agree.
Sode no shirayuki ?
I’ll do 1 reverse card push up for every like.
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
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.
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 🙏
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
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.
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)
THEY DONT KNOW ME SON 🗣️🗣️ type shi
WHO'S GONNA CARY THE BOATS AND THE LOGS!?
Corny as shit
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
This is genuinely just what I needed- ive been struggling to lose weight for awhile. Something like this is just what i needed 🙏🙏🙏
Thank you dude, I like so much the originality of your videos 👏
thanks for tutorial bro ❤ one of the best fitness influencers out there
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
Great video!
Thanks for the video!
I’ve been doing rucking for a long while now I’m happy more people are doing it :)
really good video as an mma fighter who does weight cuts/fatl oss stages I found this very helpful
Great visuals in this video
I love this video, love your style. Don't know how this ended up in my feed but I"m happy that it did.
you just rucked my world
underrated comment
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!💪
Ok this sounds like something I'd like, thanks winny!
Very good information, thanks 🎉
This dude rucks
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
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 got my sub right away just because of that smiley face of your that cracks me up everytime i look at it
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.
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 backpack commonly but I haven't thought about doing this as some kind of training, cool! I love your animations or stills, it's perfectly balanced between real posture/movements and comedy.
Love you, bro.
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
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
Very nice idea thanks
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
Oh excellent! I already have a good weighted vest, and have been working to getting myself more consistently to 10,000 steps! Looking forward to adding this to my routine~
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.
needa try this!
Tried it yesterday; it made walking so much more intense and interesting. I'm gonna be incorporating this to my routine
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 love your channel ❤, I've been loosing weight and slowly getting to be mucj more active thabks to your routines and advice.
Thanks a lot 😄
Never seen this channel before but a really fun video to watch! Also funny to find out since moving to a big city I'm rucking just by doing a bi weekly walk in heeled sandals to the shops, taking back about 10kg in two shoulder bags, and then walking back home to then go up 3 flights of stairs 😂
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 😂
I will do 5 jumping Jack's for every like
I like the way you speak. Thank you
Thanks man I’m going into the marines at some point and this is a good way to prepare
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.
@@shitlordflytrap1078 lol
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
this was on my rec i like this guy
I have in my room makeshift shelves made of bricks and slabs, so I’ve had a few exess bricks lying around for years. Now I have a use for them! Thank you!
I will do 10 push ups and 1 pull up for every like
I ruck every day on campus
Your videos have been a huge help keeping things so simple, thank you
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.
I turn all my hikes into rucks, 45-60lbs going up and down a mountain about 14 miles and you will feel it.
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!
This channel is just wholesome
I will do nothing for every like
This is such a good idea. I am still recovering from a broken tibia so I'll have to ask my surgeon first but if I can I will definitely be trying this out.
Love a bit of rucking i Identify species whilst i do it. The middle weight being the heavy bit is so real. Got lots of hiking holidays planned for the summer alongside camping has been so healing.
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
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.
Been doing this by accident already when i go hiking XD god bless rock carry
Maybe going back and forth from my school to my mom's apartment up in the hill with a way too overpacked backpack might have contributed to my fatigue and slimness in high school lol. Sound fun, thanks for the info, trainer winny!
Great advice dude, i first saw rucking on joggers, but never considered simply going for a walk with one
I do this every day with my school bag. Never knew it's call rucking. Thanks for the advice
I used to have a russian personal trainer, listening you with some weird accent just makes me feel at home LOL
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.
Ive been wearing a weighted vest on the stair climber for the last 6 months. Has done great things already
I had some knee pain after ruck marching a few times, I’d definitely recommend some kind of knee support. Either a brace or kt tape, both worked!
It's funny I actually started rucking the week before you posted this to train for my first 5k. I was having issues with my endurance and rucking has helped me a lot with losing weight faster while still doing safer zone-2 heart training. Thank you for the good info lol
I never knew a topic can be nailed as was this one
i love you trainer winnny!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I only found out there was a word for this a few weeks ago. I have a hiking backpack with a waist strap and to get the most use out of it, I put textbooks in it with a blanket to soften the corners. Been doing so for years.
I feel you on the chafing.
My thighs tend to chafe badly after jogging and "miserable" does not do it justice
Yup do this with a special weighted vest, does help love using a bike.
AHHHHHHHHHHH!!!!! MAKES ME FEEL GOOD DRILL SERGEANT!!!
Animated gym advice. It's beautiful
i am very to notice and watch this video, you kind person
Id already done rucking! I love running and/or trekking with heavy weight!
The small tiny backpacks i see people use would be great since it'll stick closer to your back and take up less space.
Winny, can you do a video on how to add calisthenics to a weight training regimen?
Hi Winny, I'd like to ask you a question about another video, the one where you explain training programs with dumbbells only, I've been doing it for some time and it works but I bought a rack and a barbell, would you have any exercises you can recommend to include in these workouts with dumbbells
Started doing this about a week before you posted this video and felt proud that I did before the algorithm even suggested it to me. It's 110°F+ outside where I live in the summers so I've been doing this on a treadmill. Would you say the benefits of a controlled environment like the gym is better for a beginner rucker or is the variety of an outdoor trail more beneficial?
when i was in the army my favorite PT was rucking especially sense i was stationed in colorado we'd ruck trails every friday
Crazy how this video pops out of nowhere as I just started learning about rucking what a coincidence 😂
Winny, you gotta get circle toons to do some animation for you.
This is actually really interesting. I'm 28 and recently got into a pre-apprenticeship, and they gave us so much stuff and equipment that I started just lugging everything in my old 50l camping bag. I also had to switch to my work boots for good measure. It's only been two weeks and already walking normally or even just with a light backpack is easier than ever.
I might start adding some extra steps to my walks around campus. I'm already feeling pretty good. It's really tiring five days a week though, so I'll keep an eye on my back and knees and maybe limit myself to a couple days of really pushing it.
Just did a 5k ruck yesterday, its my favorite way to do cardio.
Thanks.
I bike everywhere daily with a big backpack on, messenger style. Always bucketing sweat at the end.
I have literally been spending a daily hour walking around my house as a rehabilitation exercise, a couple months ago i started wearing my weighted vest and its so cool, totally recommended xd
gonna use my laptop bag and gonna start this soon
Winny thanks for your help!
I wanted to know it is preferable to do a PPLUL on 5 days or a UL on 5 days ? 🙏🏼