Use Rucking for Fat Loss and Muscle Gain

Use Rucking for Fat Loss and Muscle Gain

  • By - PFX Labs
  • 20 July, 2021

Rucking is the act of walking with a weighted pack on your back. It is a form of fitness that has been around for a long time, but has recently seen an increase in popularity.

Some people use rucking as a means to train for backpacking or hiking, while others do it as part of their fitness routine. Rucking can be done anywhere and using any level of weight (though most people prefer to start off with a low amount of weight).

The Science Behind Rucking for Fitness

Rucking is a form of fitness that involves carrying your own body weight in a backpack. This type of activity has been gaining popularity among people who want to get involved in some physical activity.

In rucking, you carry your gear for long distances on foot over terrain with elevation changes. You are also required to navigate yourself to different destinations as you go. Rucking is a full-body workout and will improve one's endurance and stamina if done correctly and consistently.

But you can do rucking at home, every day. And rucking for fat loss and muscle gain makes sense.

Tips for Fitting Rucking into Your Daily Life

  • Combine it with dog walks is an easy way to make it habitual

  • Commute with a heavy load trying about 30% of body weight for 30 minutes

  • Keep the load fairly and make it a daily habit alongside the gym

  • Get a comfy bag, as a sore back can mean you never go back to it

Stay hydrated when rucking! We should drink at least two quarts of water every day, usually more. Keep in mind that we need to keep our brain hydrated too, and it's a good idea to drink water when we eat if possible. It is also a good idea to eat food that can keep us full, but not too full. This will allow us to have the energy needed for our rucking workout.

Rucking is not for everyone and people should be aware of how much they are rucking before they do so. If someone has knee or back problems, then it would be a good idea for them not to do any strenuous exercise like rucking unless they have consulted with their doctor first.

This article will contain tips on how people can fit rucking into their daily life successfully.

Can Rucking Help Build Up Muscle?

It has long been said that weightlifting can help build up muscle. However, most people have never heard of rucking.

Rucking is a military training tactic in which you walk with a weighted pack on your back and it is sometimes called “backpacking” or “hiking with weight.” It was developed by the U.S. Army to improve soldiers' endurance for long hikes while carrying heavy loads of equipment.

Carefully performed rucking can help build up muscle, but it should not be considered an alternative to weightlifting for building muscle mass.

Try and get a load at about 20% of your body mass to start. Walk for 30 minutes and see how you get on. Work up from there.

Rucking can overload the muscles in a similar way to weights, and will challenge your core and leg muscles particularly. With limited load on your arms (do some curls with the backpack!).

How Does Rucking help with fat loss?

Rucking is a great way to get in shape and lose weight.

The more weight you have on your back, the more work the muscles in your legs, back, and core are doing. This leads to faster fat loss and an increased metabolism.

Rucking is a versatile workout because it can be done anywhere with any type of load. You can get creative with your workouts by changing the terrain you hike on or carrying different kinds of gear like kettlebells or sandbags.

When you combine the load of rucking with key principles of fat loss, the extra calories you burn and muscle mass you create can go a long way.

The principles of fat loss are not complicated. You just need to follow them, and it will guarantee that you lose weight in a healthy and sustainable way.

The principle of fat loss includes:

  • Consume fewer calories than you burn every day. Rucking will increase TDEE!

  • Get enough sleep every night, rucking will keep you tired and sleeping well

  • Have a calorie deficit by eating less and burning more calories through Rucking

  • Increase your muscle mass by ensuring a high protein diet and only dropping a marginal amount of calories.

Fighters Core and Rucking

Body recomposition supplements are designed to help individuals lose fat and gain muscle.

Fighters Core is a leading product which can help you achieve the holy grain of fat loss and muscle gain using it’s balanced and scientifically supported ingredients. Namely Calcium HMB, caffeine, green tea, chromium and more.

When rucking for fat loss and muscle gain you need to avoid burning away muscle tissue instead of fat and calcium HMB is integral to that.

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