Rucking, a form of outdoor walking wearing a weighted backpack, has gained popularity in recent years as people seek effective ways to burn calories and boost their mood. A new study published in The Lancet examined whether adding weight to a vest can aid in fat loss.
The researchers compared 69 healthy adults with mild obesity who wore either a light (1kg) or heavy (11kg) weighted vest for three weeks. Both groups followed their usual lifestyle activities while wearing the vests, which were identical and from the same manufacturer. The results showed that those wearing the heavier vest lost an average of 2.9 pounds in body weight and 3 pounds in fat mass without losing muscle.
The study suggests that a heavier load leads to increased energy expenditure, which contributes to weight loss and fat reduction. This method is effective, especially when combined with regular exercise or daily activities like walking around the house while wearing the weighted vest.
The findings indicate that rucking can be a valuable addition to an individual’s workout routine, helping to achieve weight loss goals and improve overall mood. With its convenience and portability, incorporating rucking into your daily routine may have more benefits than you think.
Source: https://www.themanual.com/fitness/can-you-burn-body-fat-just-by-walking-and-wearing-a-weighted-vest