The Real Story Behind My Rucking Journey
No, I did not start rucking because Peter Attia said it was a good thing nor because he does it.
I started because I saw this simple human woman online discussing how amazed she was at the shreddedness that happened to her body by just walking with a weighted backpack by a freaking simple thing like walking carrying weight. I love real people and real anecdotal evidence of what really works and what doesn’t.
Afterall, it might work for the scientific evidence based guru down the street but is it going to work for a person being a real authentic human?? That’s the million dollar question.
The Evolutionary Power of Carrying Weight
Rucking has been around for millions of years before modern civilization; it has deep evolutionary roots that trace back to the earliest stages of human development. And the term - rucking - originates from military traditions- soldiers carry heavy loads over long distances as part of their physical conditioning.
And here is what most people miss:
We are meant to carry things.
Carrying things on your back is a functional primal movement deeply embedded in us.
Our bodies (our genes!!) were made for this and they SUCK IT UP and use it beautifully, effortlessly, and thoroughly.
As you’ve read in Part 1 and Part 2 of this series, rucking involves walking with a weighted backpack.
Important note: (NOT the same as weighted vest)
It is SO freaking simple. AND it is SO quick and effective to build endurance, strength, and resilience.
It FEELS like a BEAUTIFUL DANCE joining the human body and merging with it forever into a delightful healthspan and longevity journey.
Rucking will change your life.
Rucking will make you look at ‘exercising’ in a completely different way.
Please read Part 1 and Part 2 of this series if you want to learn more and to FEEL what the amazingness is all about.
The RuckMagic Dance Protocol
Today, I am going to tell you exactly where to start, and I will give you the DANCE structure for it.
As you go through each dance step, you will have to insert THE RHYTHM of YOUR BODY into the provided structure.(aka protocol).
And, hang on a minute — read THAT again:
- you will have to insert the rhythm of your body into the provided dance structure - THIS IS CRUCIAL. If you don’t do this, it won’t be yours, which means that it won’t last. Period.
For health protocols to work, you HAVE TO insert your rhythm in it with gusto, trust it, and own it.
Your Personal Rhythm Matters
This is what the MAGICAL RUCKING dance looks like at a glance:
(I am assuming you bought all of the proper equipment to start (this is super important - read Part 2 please and get everything before you start).
♪ ADD STRESS... → increase weight and/or increase your distance. (your rhythm added)
♪ RECOVER - LISTEN TO BODY ... → CRITICAL STEP. Consistency a must.(your rhythm added)
♪ BODY ADAPTS → you don’t have to lift a finger here; body does it for you.
♪ THEN, REPEAT (all the while continuing to adjust your rhythm)
Here is the PROTOCOL in detail - I added my own rhythm so you will have an idea of what I mean and how to do yours:
ADD GOOD STRESS load to body when walking.
10lbs is usually a good place to start for most healthy people. Goal is to increase to 20-40lbs max over time. This is individual and you have to go with the flow and listen to your body.
I started with 10 lbs: 2 km first week, then 3.5 km 2 weeks, then 5 km 2 weeks.
Increased to 16 lbs: 5 km for 4 weeks. Then 6 - 7 km currently
I am about to increase to 20 lbs shortly - in about 1-2 weeks I will be going back to 5km at 20 lbs for a couple of weeks and then increasing distance again.
In order to improve you have to either increase the weight and/or the distance.
You want to be tuned in to your body to see how it is doing along the way and adjust accordingly.
For example, if you start with 3km at 10 lbs and you feel extremely sore the next day, take that day off for recovery.
RECOVERY IS WHERE FITNESS IS BUILT.
If you start with 3 km at 10 lbs, and feel just a tad sore you could probably go rucking again that day.
YOUR BODY IS ADAPTING. When it says “I’ve got this!” this is the green light to increase weight or distance. You will know this - you will feel strong and sturdy and not sore and have lots of energy.
There is NO RUSH AT ALL to increase weight load quickly. PLEASE DO NOT RUSH. Give your body enough time to get in the groove of this. The more patient you are, the quicker it will get going.
You can make progress by either increasing the weight and/or increasing the distance with the same weight. If you walk 3 km with 10lb, that is going to be way easier than 5 km, therefore, this is also considered progressive overload (meaning, you are increasing the load over time. )
RECOVERY - LISTEN TO BODY (crucial habit protocol moment )
Without this, there will be no happy fitness results to be had and you will be way more susceptible to injuries.
Great sleep: will be writing comprehensive mini guides on this soon.
Raw materials - the basics:
AMINO ACIDS: without abundant amino acid availability (what we get from protein), you can’t get fit. You can use an amino supplements and/or make sure you get enough protein. I use Kion and love it: http://rwrd.io/8rziu0g
CREATINE: a must for quicker strengthening and recovery in muscles. I love this brand: https://amzn.to/4hpGoRj
HYDRATION WITH ELECTROLYTES: you can’t hydrate your body with just plain water that has no minerals. Never gonna happen. My fave: https://amzn.to/3Q55itH
BODY ADAPTATION - ongoing - body will do on its own. But you do HAVE TO make sure RECOVERY above is in place.
During rucking adaptation, your entire body soup and structure shifts and change:
Enhanced blood flow, better oxygen delivery, heart muscle gets stronger.
Muscle fibers break down and remodel and strengthen, joint juices rearrange and cartilage improves, ligaments get strengthened.
Biochemical agents go to new places and travel inside and/or outside of cell, new genes get turned on and new proteins get made.
Bones get major signal to improve in density, fascia reorganizes.
Your mitochondria multiply and get really really happy (aka making you so much more energy!),
Sugar usage in the body improves, your body burns fat better.
ADAPTATION LOOKS LIKE THIS:
Body says “This is new and hard.”
Then, as you continue to ruck it says “I remember this, let me get better at it.”
Then, it says “I’ve got this!” This is when you get efficient and stronger.
This is the time to increase the weight or distance. You will know it.
WHAT TO EXPECT: (This very much depends on the recovery you are doing as well)
Most people noticed increased energy within 2-3 weeks
Body composition changes often visible between 6 - 12 weeks
Strength gains start to appear around 4-6 weeks
Full adaptation to a new weight or increased distance takes 4 weeks (3 weeks if recovery is going super amazing).
I hope you enjoyed this 3 PART series on this amazing and magical easy way to get strong and fit in a very nicely effective and sustainable way!
As a paid subscriber, you get to have this protocol in PDF format to download and/or print!
Download here:
HEALTH to the NEXT LEVEL:
Want to make this protocol work specifically for you? Reach out for a personalized 1-hour coaching session at [email protected]
NOTE 1: I am not a doctor and this information is for educational purposes only. Please consult with your most trustworthy medical practitioner first before embarking on any exercise protocol - as they know the details of your health state well and can advise accordingly.
NOTE 2: there are affiliate links in this post - but absolutely ONLY of products I absolutely LOVE and use myself and know are effective.