Beauty

The Secret to Burning 1500 Calories an Hour: Rucking for Weight Loss

Step into the world of fitness and discover the ultimate secret to a slimmer you. Uncover the power to torch an incredible 1500 calories every hour and embark on a journey of rapid and effective weight loss. Join us as we explore this transformative path to a healthier, fitter you.

Administrator

10 July, 2024

Former Royal Guard and current military trainer, Farren Morgan, has shared his secrets to enhancing your workout routine without stepping foot in a gym: “Turn every walk into an opportunity to train your body.”

The activity Morgan proposes is rucking, or walk-carrying, which has gained traction on TikTok with millions of views. It is a fundamental human physical activity that offers numerous health benefits.

1Benefits of Rucking

To embark on your rucking journey, careful preparation is key. Start with a light backpack and gradually increase the weight to allow your body to adjust. Don’t forget to stay hydrated by carrying water with you.

Rucking offers a plethora of benefits:

Improved Endurance and Physical Strength

According to Morgan, brisk daily rucking is an excellent method to enhance endurance and physical strength, while stimulating the heart and lungs. All you need to get started are a good pair of walking shoes, a backpack, and some weight to put inside.

Instructions:

Maintain a sturdy posture: Keep your back straight, shoulders back, and ensure the backpack’s weight is evenly distributed across your back.
Warm-up: Begin by walking briskly at a steady pace, enough to get your heart pumping but still comfortable for conversation.
Goal: Aim for a moderate distance of 2.5 to 5 miles, challenging yourself without pushing too hard.

Rucking boosts endurance and physical strength

Effective Calorie Burning

Fitness expert Farren Morgan suggests that extending your rucking route will not only burn more calories but also provide additional health benefits. This exercise boosts metabolic performance and increases your step count, which is crucial for cardiovascular health and reducing the risk of heart disease.

Instructions:

Maintain a faster walking pace than your usual comfortable speed.
Incorporate short bursts of faster walking to increase the intensity.
Target a distance of 4 to 6 miles, adjusting based on your fitness level and terrain difficulty.

Choose rugged terrain for rucking

Strength Building

Morgan believes that each step on rugged terrain is not just a challenge but also an opportunity to strengthen your muscles, from your legs to your core and upper body. Furthermore, hiking with a heavy backpack helps fortify your bones and reduces the risk of osteoporosis. Every step you take on uneven ground is like a flexibility and joint mobility exercise.

Instructions:

Opt for challenging terrain such as hilly areas or trails with obstacles.
Maintain a steady pace, focusing on engaging your core, glutes, and leg muscles with each step.
Keep the distance shorter, around 2 to 4 miles, to prioritize strength building over endurance.

2How Much Weight Should You Carry in Your Backpack for Rucking?

Expert Morgan advises that when starting out, gradually increase the weight in your backpack along with your speed and intensity. As you feel ready, slowly ramp up the difficulty, turning each step into an opportunity to build strength. Remember, when you’re just starting, your backpack should weigh no more than 5-10% of your body weight. For example, if you weigh 132 lbs, your backpack should weigh no more than 6.6 to 13.2 lbs.

Opt for a military backpack for durability and adjustability

In addition to gradually increasing the weight, start with shorter distances and extend them over time. You can begin with 1.2 miles, once a week, and then gradually increase both the distance and frequency.

Morgan recommends using a military backpack for its durability, strength, and adjustable straps to ensure comfort throughout your journey. Fill your backpack with books, water bottles, and use clothes or towels to secure them in place. These items will also come in handy when you reach your destination.

Lastly, consult your doctor before starting any exercise program to ensure your safety and well-being.

“Burning” 1500 calories every hour through rucking is no easy feat, but it’s achievable with a combination of a sensible diet and scientific training. Start today to achieve a slimmer figure and robust health.

Frequently asked questions

Rucking is a great way to burn a significant number of calories and improve your overall fitness. It can help you burn up to 1500 calories per hour, which is much higher than many other forms of exercise.

Rucking involves walking with a weighted backpack, which can be adjusted to your fitness level. The added weight increases the intensity of your workout and helps build strength and endurance. All you need is a good pair of shoes and a weighted backpack, which you can fill with weights, sandbags, or other heavy items.

For effective weight loss, it is recommended to ruck at least 3-4 times per week. Each session should last for at least 30 minutes, but you can increase the duration as you build your fitness level. Consistency is key to seeing results.

To maximize calorie burn, vary your routine by including intervals, hills, and different terrains. Also, focus on engaging your core and maintaining good posture throughout your walk. Additionally, you can try adding extra weight or increasing your walking pace over time to challenge your body and continue progressing.

As with any exercise, there are potential risks such as muscle strains or joint pain if proper form is not maintained. It is important to start slowly and choose a weight that is comfortable for you. Gradually increase the weight and duration of your walks to avoid injury. Ensure your backpack fits snugly and the weight is distributed evenly to minimize strain on your back.

Yes, rucking is an excellent way to tone your body and improve your overall fitness. It works multiple muscle groups, including your legs, core, back, and shoulders. By varying your routine and including different types of walks, you can target different muscle groups and improve your overall body composition.

A healthy diet is always important when trying to lose weight. Focus on a balanced diet with lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Ensure you stay properly hydrated before and after your rucking sessions. While a specific diet is not necessary, paying attention to your overall calorie intake and nutritional needs will support your weight loss goals.

Results may vary depending on your starting fitness level, consistency, and other factors such as diet. Generally, you can expect to see noticeable improvements in your weight and overall fitness within a few weeks to a couple of months. Remember, weight loss is a journey, and combining rucking with a healthy diet and lifestyle will yield the best long-term results.