Last week two central ideas: 1) exercise is what you make of it; this is especially true when it comes to rucking. And 2) everyone must ruck, hike, run, walk, snowshoe, their own ruck, hike, run, walk, snowshoe, etc. And…what I heard from you was that not only did these resonate with the vast majority of our awesome rucking community, but that many of you are looking for ways to track and share your progress. 

Though capturing the details of every step you take and every calorie you burn is NOT essential, finding a way to track and share what you’ve accomplished with others is a great way to hold yourself accountable and feel great about your journey. I know that people in communities like this one love to cheer each other on as they challenge themselves to do something new.

That’s why I thought this would be a good time to focus on tracking progress and sharing wins. Enjoy!

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If you get to the bottom of this email (and I hope you do), you’ll notice that I put a lot of emphasis on tracking your goals and rucks to improve…you. This is not just about rucking and exercising more. In order to even get there, you must also incorporate a well-rounded diet, ensuring you meet your nutrition goals. That’s one of the myriad reasons I LOVE Huel. Not only does Huel help me meet my protein goals, but it also ensures that I fill in any nutritional gaps on days that I need it. Plus, they’re a good sponsor of this newsletter and we share a similar ethos.

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Motivation

Why It’s Important to Track Your Progress & Share Your Wins (and Losses)

It must be said that I am a bit of a nut when it comes to tracking stuff. As I have mentioned before, as a life-long biohacker, I have tried every supplement and exercise created, all intending to simply feel better, younger, stronger, smarter, etc. Easy, right?

As part of that biohacking journey, I have learned that tracking is the only way to gauge progress or diagnose issues. And, it’s not just me who thinks this. 

Tracking your fitness progress has been the expounding message in fitness, muscle-building, and sporting communities for a long time. This is because tracking is essential for achieving your health goals. Whether you use a digital or physical note, an app, or something else, by tracking your rucks, you’ll provide yourself with tangible evidence of improvement, which can be highly motivating. What’s more, by documenting workouts, you can identify effective strategies and areas needing adjustment, ensuring a tailored approach to your fitness journey. Tracking will also foster accountability, helping maintain focus and commitment. 

When it comes to tracking my walks, rucks, hikes, etc., my personal preference is to use an app, like the ones that come with smartwatches. These allow me to celebrate a big ruck or hike, for instance, with my friends and family…or even privately, with a beer in hand. It’s a way of proving that even in my fifties, I am strong and fit enough to walk dozens of miles with a heavy pack strapped to my back.

One of the things I have recently found that I enjoy most about tracking rucks is sharing progress with a larger rucking community. For instance, if you head over to the Rucking community on Reddit, you’ll find thousands of people not only asking earnest questions and sharing their rucks but also cheering each other on. 

If you’re not already, consider finding a way to track your rucks next time you’re out. I promise that when you do so, it’ll only motivate you to do more and celebrate you.

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Advanced Ruck

Ruck Your Way to Fitness: A 3-Month Plan to Shed Pounds and Build Muscle

One great way to see the fruits of your tracking is to set a goal that you’re tracking towards. With Spring (surprisingly) only three months away, here’s a simple, progressively overloading three-month rucking plan built to effectively promote weight loss and muscle gain.

Month 1: Foundation Building (become comfortable rucking more often)

• Frequency: Engage in rucking sessions 3 times per week.

• Duration: Start with 20-30-minute sessions, focusing on maintaining a steady pace.

• Weight: Use a rucksack loaded with no more than 10% of your body weight.

• Terrain: Opt for flat surfaces to establish baseline endurance. And…don’t go crazy here. Just walk at a pace that feels sustainable for you. 

• Strength Training: Incorporate bodyweight exercises, such as squats and push-ups, twice a week to build foundational strength.

Month 2: Progressive Overload

• Frequency: Increase rucking to 3-4 sessions per week.

• Duration: Extend sessions to 30-45 minutes, aiming for a brisker pace. This is where tracking comes in handy! If you normally walk at a 20-minute/mile pace, try to increase the pace to 18-minutes/mile.

• Weight: Increase rucksack weight to 15% of your body weight. You can do this by adding extra water or weights, etc. No need to get fancy.

• Terrain: Introduce varied terrains, including inclines, to challenge different muscle groups.

• Strength Training: Add resistance training with weights or resistance bands twice a week to enhance muscle development.

Month 3: Intensification

• Frequency: Ruck 4-5 times per week.

• Duration: Aim for a couple of 60-minute sessions mixed in with 30-45-minute sessions, incorporating interval training by alternating between fast and moderate paces.

• Weight: Progress rucksack weight to 20% of your body weight.

• Terrain: Seek out challenging trails with diverse elevations to maximize calorie burn and muscle engagement.

• Strength Training: Continue resistance workouts twice weekly, focusing on compound movements like deadlifts and bench presses.

Nutrition and Recovery

• Diet: Maintain a balanced diet rich in protein (like Huel) to support muscle repair and growth.

• Hydration: Stay adequately hydrated, especially during longer rucks.

• Rest: Ensure sufficient sleep and rest days to facilitate recovery and prevent overtraining.

By progressively increasing the intensity and complexity of your rucking workouts, while supporting your body with proper nutrition and rest, you can achieve significant improvements in both weight loss and muscle gain over a three-month period.

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