Weightlifting isn’t the only way to build muscle. Rucking, or walking with a weighted backpack, is also highly effective. It’s easy to start, can be done anywhere, and helps build muscle, burn fat, and boost endurance.
Curious? Keep reading to discover why rucking might become your new favorite workout!
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What is rucking?
Rucking is like taking your regular walk and cranking up the intensity with heavy cargo. It’s as simple as strapping on a weighted backpack (aka rucksack) and hitting the pavement, the trail, or wherever you like to roam. Originally dreamed up by the military to toughen up soldiers, rucking, or a rucksack march has, er, marched into civilian life as a killer workout.
What makes it awesome? The extra weight transforms a casual stroll into a workout that means business. Plus, it’s customizable — you can load up as much or as little weight as you want, making it perfect for any fitness level. And the best part is that you can ruck just about anywhere.
Benefits of rucking
Rucking isn’t just a walk in the park — it’s a powerful workout that packs a punch in all the right places. Here’s why rucking deserves a spot in your fitness routine:
Builds strength and endurance
Think of rucking as the ultimate multitasker for your body. It’s like lifting weights but with cardio to keep your heart pumping.
As you lug that weighted backpack around, your legs, back, and core are putting in serious work, building strength, and endurance with every (weighted) step.
Burns calories and promotes weight loss
Want to torch calories without the treadmill monotony? Rucking’s got you covered. The extra weight and steady movement combo turns your stroll into a calorie-burning machine. Perfect for shedding any additional pounds while keeping things interesting.
Improves posture and core stability
Carrying a weighted backpack helps your posture. Your core has to stay engaged to keep you balanced, which helps align your body and ward off injury.
If you’ve had a baby, rucking can be a game-changer, helping combat the postural shifts of pregnancy and hauling around kids. Plus, it builds the functional strength you need for everyday life, like lifting groceries or wrangling toddlers.
Accessible and time-efficient
Rucking easily fits into a busy schedule. You don’t need special equipment beyond a sturdy backpack or a gym membership, and you can do it while multitasking — think walking the dog in the morning or pushing a stroller. Plus, the whole family can join in, making it a great way to combine fitness with family time.
Rucking tips for beginners
Starting rucking is easy, but here are some tips to help you get the most out of your rucks:
Start light. Begin with a challenging but manageable weight, around 10 to 15% of your body weight.
Choose the right backpack. A comfortable, sturdy bag with padded straps is essential to avoid strain and injury.
Focus on form. Keep your shoulders back, engage your core, and maintain a steady pace.
Increase gradually. As your strength and endurance improve, gradually increase the weight and distance.
Stay consistent. Regular rucking sessions will help you build strength and endurance over time.
Listen to your body. Lighten your load or take a break if you feel pain or discomfort.
Warm up and cool down. Prepare your muscles for the workout and help them recover afterward.
Stay hydrated. Carry water with you, especially on longer rucks.
Wear supportive footwear. Good shoes can prevent foot and ankle injuries.
Be mindful of your surroundings. Pay attention to the terrain, and avoid areas that could be hazardous.
FAQs
Does rucking build muscle?
Yes, rucking can help build muscle, especially in your legs, core, and back. The added weight provides resistance, similar to strength training.
What is the ideal weight for rucking?
Start with 10 to 15% of your body weight and adjust based on your comfort and fitness level. Heavier weights can affect your balance and stance, making injuries more likely. As you progress, you can gradually increase the weight.
Does rucking build traps?
Yes. Rucking forces your upper back and shoulder muscles to step up, giving your traps a solid workout as you carry the weight.
Is rucking good for you?
Ruck yes! Rucking is a low-impact, full-body workout that kicks butt.
Takeaway
Tell your boring walk on the treadmill to ruck off and trade it in for a waltz about with a weighted rucksack. Rucking could be the secret sauce your fitness routine has been missing, helping you build muscle, shed pounds, or get those steps in.
Read the full article here:
https://greatist.com/fitness/rucking-benefits
There are many possible causes for bumps inside your nose — some as harmless as a pimple, others that might need more attention. It’s easy to imagine the worst, but the truth is usually less alarming.
If you’ve got a painful, annoying, or strange bump in your nose, keep reading to learn what it might be, whether it’s worth worrying about, and how to deal with it.
Sergey Mironov/Getty Images
Bumps inside nose causes
So, what’s behind these bothersome nose bumps? Here are some common culprits:
Nasal vestibulitis
This is inflammation of the nasal vestibule, the area just inside your nostrils, often caused by bacterial infections. It can lead to painful, red bumps sensitive to the touch. Common triggers include frequent nose-picking, blowing too hard, or even plucking nose hairs.
Pimples
Like on your face, the pores inside your nose can become clogged with oil, dirt, and bacteria, leading to pimples. These can be painful and may swell, especially in such a sensitive area.
Nasal polyps
Non-cancerous growths can develop in the nasal passages or sinus lining due to chronic inflammation, allergies, or infections. While they’re usually painless, larger polyps can cause blockages, leading to breathing difficulties, a reduced sense of smell, or recurrent sinus infections.
Infected ingrown hairs
When you pluck or trim nose hairs, the hair can sometimes grow back into the skin instead of out, causing an ingrown hair. If this becomes infected, it can result in a painful bump inside the nose.
Trauma
A bump can also form inside the nose due to trauma, such as a blow to the nose, or even from something as simple as aggressive nose-picking. The trauma can cause the tissue to swell or become bruised. In some cases, a hard bump may form as the tissue heals.
Cysts
Fluid-filled sacs that can form in your nose, usually harmless but sometimes uncomfortable.
Cartilage issues
A hard bump inside the nose might be due to problems with the cartilage, such as a deviated septum or cartilage overgrowth.
Fibrous papules
Small, benign bumps that may appear on or in the nose are often mistaken for pimples but are fibrous tissue growths.
Symptoms
Wondering if that bump inside your nose is something serious? Here’s what to look out for:
Pain or tenderness. Especially when touching or blowing your nose.
Redness or swelling. Around the area of the bump.
Discharge. You need to monitor the condition carefully to see if there’s any pus or blood.
Difficulty breathing. If the bump is large enough, it might obstruct your airflow.
Persistent bumps. Anything that doesn’t go away after a week should be checked out.
How to treat nose bumps
Ready to say goodbye to that pesky bump inside your nose? The proper treatment depends on what’s causing it, but here are some ideas to ease the discomfort and promote healing:
Apply warm compresses. Apply gentle heat to the area to reduce swelling and promote drainage if it’s a pimple or infection.
Use saline rinses. Keep your nasal passages clean with saline spray or a Neti pot.
Avoid nose-picking. Seriously, just don’t. Not only is it eurgh, but it’s a significant cause of trauma and infection.
Moisturize. Prevent dryness and cracking with a gentle, nose-safe moisturizer, especially in winter.
Leave ingrown hairs alone. Let them resolve independently or see a doctor if they get infected.
Additionally, if you’re dealing with nasal polyps, a healthcare professional might prescribe steroid sprays to shrink them and reduce inflammation, making breathing easier.
On the other hand, if a bacterial infection is the culprit, as in cases of nasal vestibulitis, your doc may recommend a topical antibiotic like mupirocin. This ointment is applied directly inside the nose to target the infection, reduce redness, and promote healing.
When to see a doctor
While most nose bumps aren’t a big deal, some need more attention. Here’s when to make that appointment:
Persistent or recurring bumps. If it’s sticking around or keeps coming back, get it checked.
Severe pain. Pain that doesn’t ease up with home treatments is a sign you need professional help.
Obstruction. If a bump makes breathing hard, it’s time to see a doc.
Discharge. Any pus, blood, or other discharge from the bump is a red flag.
Takeaway
Even the slightest bump inside your nose can be a major annoyance. Causes vary from harmless pimples to things that require more attention, like polyps.
Self-care measures can usually ease discomfort and speed healing, but if it’s super painful or worrying discharge, it’s time to sniff out professional help.
Read the full article here:
https://greatist.com/health/bumps-inside-nose
First off, let’s clear up a myth: vegetarian bodybuilders are real! You don’t need chicken breasts or salmon to get ripped. Many vegetarian and vegan bodybuilders have shown you can build muscle and lean without meat.
It might be a bit trickier, but you can achieve great results with the proper planning and knowledge. So, get ready to learn how to master vegetarian bodybuilding!
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4 Must-know tips for crushing it as a vegetarian bodybuilder
Building muscle on a vegetarian diet isn’t rocket science, but it requires some know-how. Here are some tips to keep you on track.
Tip 1: Prioritize protein (duh)
Let’s face it: protein is the MVP for muscle building and is even more critical when you’re vegetarian. Aim for around 1.6 – 2.2 g/kg/day. In other words, aim for 0.73 to 1 gram per pound of body weight per day. For example, if you weigh 150 pounds, this would mean you should consume about 110 to 150 grams of protein each day.
If that seems like a lot, don’t fret — there’s a smorgasbord of plant-based proteins to fuel your workouts and keep those muscles fed.
Instead of steak, chicken, and turkey, think of the following:
And hey, don’t forget about dairy and eggs if you’re a lacto-ovo vegetarian. These can be total game-changers in your diet.
Tip 2: Eat frequently and mind your macros
If you’re serious about gains, it’s not just about what you eat but also how often you eat.
Double-check that you get enough calories throughout the day to support muscle growth. Keep an eye on your macros — protein, carbs, and fats — because getting the balance right is crucial to maximizing your results.
For optimal muscle growth, it’s not just the total amount of protein you consume daily that matters but also how you distribute it throughout the day. To best support muscle growth and repair, aim to consume protein at each meal and snack, roughly every 3–4 hours. Your initial reference touches on this, but here are some additional resources for more information.
Tip 3: Get creative with your meals
Sure, chicken and rice are out, but who says vegetarian meals have to be boring?
There’s a metric sh*t ton of delicious and protein-packed vegetarian recipes out there. Consider these options:
Not only are these meals muscle-friendly, but they’ll also keep your taste buds happy. Win-win, right?
Tip 4: Supplement smartly
Sometimes, food alone might not cut it. That’s where supplements come in. There’s strong evidence that creatine supplementation helps with muscle building, and it offers even more benefits for vegan athletes compared to those who eat meat.
Consider adding a high-quality plant-based protein powder to your routine, especially after workouts when your body needs protein the most.
Also, don’t forget about B12 and iron, which can be tricky to get enough of in a vegetarian diet. A good multivitamin can help fill in the gaps.
PSA: It’s important to note that the supplement industry is unregulated. That said, it’s best to recommend third-party verified brands with NSF or Informed Sport certification.
Vegetarian bodybuilding meal plan
Meal planning is crucial for any bodybuilder, but it’s essential when you’re going vegetarian. Here’s a sample day to give you some ideas:
Breakfast. Oatmeal with almond butter, chia seeds, and a scoop of plant-based protein powder or a smoothie bowl with blended spinach, frozen berries, and a scoop of plant-based protein powder topped with granola and pumpkin seeds.
Snack.Greek yogurt with mixed nuts and berries, apple slices with peanut butter, and a sprinkle of hemp seeds.
Lunch. Lentil soup with a side of quinoa and steamed veggies or chickpea salad wrapped with whole-grain tortilla, mixed greens, and a side of roasted sweet potatoes
Snack.Hummus with carrot sticks, whole grain crackers, edamame, and a small handful of almonds.
Dinner. Tofu stir-fry with brown rice, mixed veggies, or stuffed bell peppers with black beans, quinoa, and roasted Brussels sprouts.
Post-workout. Smoothie with banana, spinach, plant-based protein powder, almond milk or protein shake with frozen mango, kale, coconut water, and a scoop of plant-based protein powder.
What are the best protein sources for vegetarian bodybuilders?
When it comes to protein, variety is your best friend. Here are some of the top sources to include in your diet:
Tofu and tempeh. These soy-based powerhouses are packed with protein and are super versatile in the kitchen.
Lentils. Not only are they high in protein, but they’re also loaded with fiber, making them an excellent choice for staying full and satisfied.
Chickpeas. Whether in hummus form or roasted as a snack, chickpeas are a tasty way to up your protein intake.
Quinoa. This ancient grain is a complete protein and a fantastic source of carbs to fuel your workouts.
Greek yogurt. Greek yogurt is a protein-rich breakfast or snack option.
Eggs. This kitchen staple is a versatile, high-quality protein. Plus, they’re loaded with vitamin D and choline, which boost bone and brain health.
Takeaway
Who needs steak when you’ve got soy? With the right strategy, your vegetarian diet can fuel some serious gains.
Replace meat proteins with a mix of tofu, lentils, and chickpeas, and bench-press those misconceptions right out of the gym.
Read the full article here:
https://greatist.com/vegetarian-bodybuilding
Part of the beauty of yoga is its accessibility for everyone. Yoga practitioners come in all shapes and sizes and are hella modifiable. If you have overweight, there’s 100% a place for you in the world of downward dogs, crescent lunges, and resting pigeons.
Check out these benefits of yoga for overweight.
How yoga supports wellness
For wellness, you’d be hard-pressed to find a more holistic practice than yoga. Your physical and mental health can get a boost from busting out your mat.
Physical benefits
The limb-stretching, muscle-engaging, bodyweight-bearing nature of yoga has many physical benefits.
For starters, yoga may enhance your metabolism. An older study found that people who practiced had greater metabolic efficiency and lower weight than non-yogis.
It’s clear, too, that yoga’s combo of cardio and strength torches calories. A 160-pound person can burn around 180 calories per hour, popping in and out of poses. A 2021 study revealed that both Hatha and vinyasa yoga led to weight loss, with an average of 3.4 kilograms (7.5 pounds) lost over a 6-month.
Extra strength and flexibility are two other well-known upsides of the practice. Research shows that even sedentary folks can build these elements of fitness by taking up yoga. One study showed that, after 8 weeks of practicing at least twice a week (180 minutes), people with no prior yoga experience had greater muscle strength, endurance, flexibility, and cardio-respiratory fitness.
Mental benefits
On the surface, yoga might look like mere stretching — but the practice goes far beyond the physical. Yoga engages the mind in all sorts of ways that may have benefits for overweight.
By training your brain toward calm and focus, yoga sessions encourage mindfulness. A mindful outlook can have far-reaching effects in multiple areas of life, like promoting mindful eating and greater body awareness.
As a form of self-care, yoga can also promote a healthier body image. In a 2018 study, young adults who made it a habit reported higher satisfaction levels with their bodies. Better self-esteem and motivation have also been linked to the practice.
Then, too, yoga’s stress-relieving effects might follow you off the mat and into the dining room. Some research has found that people who do yoga binge eat less often.
Tips for getting started with yoga
Wanna get started with yoga but aren’t sure how? We got you.
It all starts with setting realistic goals and expectations. If you’ve never practiced before, you won’t be pretzel-ing yourself into challenging poses like scorpion or crow overnight — and that’s OK. Consider setting smaller, step-wise goals, such as attending a 30-minute class twice a week or mastering a few basic poses. Little by little, you’ll work your way up to a more advanced practice.
It’s also wise to select a class (or video) for beginners. Check your gym or yoga studio’s schedule for introductory sessions, and don’t be afraid to let an instructor know before class that you may need some modifications. Most are happy to provide adaptations to make the class a better experience for beginners.
Meanwhile, if you’re pursuing a yoga practice for weight loss, remember to pair it with other healthy lifestyle practices for best results. Though stretching and holding poses burn calories, yoga might not take you to your weight loss goal alone. A balanced diet, cardio exercise, and sufficient sleep are other keys to achieving a healthy weight.
How to overcome challenges
Yoga stereotypes of scantily clad gym babes in impossible contortions might make you feel somewhat intimidated about in-person classes. If you’re concerned that a gym session will make you self-conscious, start with an at-home practice. (YouTube is a treasure trove of classes and instructors explicitly geared for people with overweight.) All by yourself in your living room, there’s no one to impress.
Or, if you’re up for in-person yoga, let your instructor know your needs again. Modifications are always possible.
No matter where you practice, credit yourself for showing up for your health. And, at the beginning of your session, don’t forget to set an intention you find motivating or encouraging, such as “I am caring for my body” or “I am worthy of love and respect.”
Let’s recap!
Overweight doesn’t have to be a barrier to taking up yoga. Start small, knowing that you’ll get more comfortable with each session. With all the physical and mental health benefits a yoga practice provides — and all the modifications that make it more accessible — it’s worth a try, regardless of weight.
Read the full article here:
https://greatist.com/health/yoga-and-overweight
Cutting back on calories but not losing weight? You might wonder if you’ve gotten stuck in the twilight zone of so-called “starvation mode.”
Everyone from your personal trainer to your grandma may have warned you about this metabolic frenemy that keeps your body holding onto weight. But is starvation mode really a thing — or just an urban legend?
What is starvation mode?
The concept of starvation mode is that when you restrict calories, your body has a “hold it right there” response. To prevent you from losing weight rapidly, your metabolism slows, conserving energy by reducing the calories it burns.
Research shows starvation mode — formally called adaptive thermogenesis or metabolic adaptation — is a legit phenomenon. It’s well documented that sometimes, the more weight you lose (and the more rapidly you do so), the more your body resists the process.
Evolutionarily speaking, this may be a holdover from when humans faced food scarcity and needed a mechanism for self-preservation. But in today’s world, starvation mode can be a frustrating roadblock to weight loss.
Symptoms of starvation mode
What does this metabolic hiccup look like? These symptoms may indicate that starvation mode is becoming a problem for your health:
fatigue
hair loss
irritability
constipation
extreme hunger
feeling unusually cold
decreased muscle mass
a weight loss plateau with no change in diet or exercise habits
How do you know if your body is in starvation mode?
Starvation mode isn’t the same thing as actual starving. In today’s modern food environment, true starvation is rare. If you’re eating regularly, you won’t experience life-threatening starvation.
However, your body might exhibit some of the same early signs as real starvation. These include the symptoms listed above.
Most commonly, though, starvation mode involves stalled weight loss. You may have hit the wall of adaptive thermogenesis when restricting calories and increasing physical activity without losing weight.
How long until your body goes into starvation mode?
Getting into starvation mode can take just a few days, especially if those days involve severe calorie restriction.
So what counts as severe calorie restriction? Many experts advise not going below 1,200 calories per day for women and 1,500 calories per day for men unless supervised by a doctor. Anything below these numbers could land you in starvation mode faster.
How do I get my body out of starvation mode?
Fortunately, getting your body out of starvation mode isn’t complicated.
First, there’s the obvious solution: Eat a few more calories. But we don’t mean just any calories. By adding a few more nutrient-dense foods (especially those with fiber and protein), you may find weight loss becomes easier, not harder. Both of these nutrients have links to weight loss — so they might help you get out of starvation mode without gaining weight.
If you’re feeling extremely depleted, you might take a temporary break from a weight loss diet to replenish your nutrient stores.
Choosing the proper exercise could also bump you out of starvation mode. Resistance exercises like weightlifting, yoga, push-ups, squats, and others build muscle, which increases your metabolic rate.
According to a 2014 study, people who participated in a 9-month resistance exercise program increased their resting metabolic rate — aka how many calories they burned at rest — by an average of 5%.
When to see a doctor
Weight loss is a balancing act. It’s normal to experience physical and emotional ups and downs.
That said, it’s time to see a doctor if you’re noticing symptoms like extreme fatigue or lethargy, constipation that lasts more than a few days, sensitivity to cold, or unusual mood changes. Your healthcare team can help you hit the sweet spot of weight loss without lingering in starvation mode.
Takeaway
Despite its name, being in starvation mode doesn’t mean you’ll starve. Instead, it’s a state in which your body has adapted to your weight loss efforts, giving you pushback on how many calories it burns. With strategies like tweaking your calorie intake and adding strength training, you can get out of this mode and back on the path to sustained weight loss.
Read the full article here:
https://greatist.com/health/starvation-mode
