Calories Expended Hiking – What Muscles are utilized in Hiking


I DID CARDIO WITH A 140 POUND VEST. Here’s what happened… Shredded for Life Ep. 15

Video taken from the channel: Brian DeCosta


Health & Muscle-building benefits of Walking

Video taken from the channel: Bodyweight Muscle


Is Long Distance Backpacking the Best Way To Lose Weight?

Video taken from the channel: Homemade Wanderlust


Rucking: a new fitness trend that doubles up your calorie burn while walking

Video taken from the channel: Physique TV


Tips on hiking for weight loss

Video taken from the channel: Miss Adventure Pants


4 Benefits of Going Uphill

Video taken from the channel: Laugh Everywhere


Why Hiking is the Best Activity for Weight Loss

Video taken from the channel: Earth Monkey

What Muscles are Used Hiking? Trekking up hills or mountainsides is hard work, and it engages multiple muscle groups in tandem, all while burning a serious number of calories and increasing your aerobic threshold. Here are the muscles used most strenuously: • Glutes • Quadriceps • Hamstrings • Calves • Abdominals • Lower Back • Obliques.

Hiking is a great way to get in shape — you burn tons of calories, it’s loads of fun, and who couldn’t use another excuse to spend time enjoying the outdoors? Since you’ll be working your cardiovascular system and your muscles, it’s no surprise hiking is. The table below compares the calories burned per hour either hiking at a shallow grade of 1–5% — assuming a moderate pace of 2.9–3.5 mph (4.7–5.6 kph) — with walking on flat ground at an.

Hiking is a powerful activity, better than any other weight lifting exercise. When you talk about exercise, it doesn’t only mean burning calories, but it also contributes to weight loss. It can lower your risk of heart disease; give strength to your hamstring, hip portion and lower legs.

Hiking in a mountainous terrain is a highly aerobic form of exercise. The constant change in incline constantly challenges your muscles and elevates your heart rate. Calories burned are based on weight, incline and intensity. A smaller person will burn fewer calories than a heavier person per hour when exercising, according to the Centers for Disease Control and Prevention (CDC). The CDC estimates that a 154-pound person would burn about 370 calories per hour when hiking, but this could be higher or lower, depending on where you’re hiking or how fast you’re going.

Use the calculator below to try out a new equation developed by the military to estimate energy expenditure while hiking Want to know how many calories you just burned. If you avoid trekking poles, virtually all the work will be generated from the legs and buttocks, the largest muscle groups, thus burning maximal calories. Trekking poles won’t burn more calories if all you do is use them to assist with ambulation, which is the way people generally use these devices. Wearing a backpack or hiking can also turn up your burn.

For example, a 155-pound person burns approximately 232 calories walking at a moderate (3.5. While you likely won’t get ripped just by hiking, you will burn more calories hiking than walking. This is in part due to the additional muscles being engaged during your efforts.

Core muscles aren’t engaged nearly as often on a typical walk. This is just another reason why hiking burns more calories than walking.

List of related literature:

A 1992 study looked at 16 hikers, who spent 21 days in the Andes Mountains traveling 5 hours a day on foot with an average elevation gain of 2,500 feet per day, and found significant loss of muscle mass over the course of their trip.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

A sedentary person may use only 200 calories per day in performing their daily functions, whereas someone going for a vigorous four-hour hike could use 2,000 calories.

“The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time” by Douglas Graham
from The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time
by Douglas Graham
FoodnSport Press, 2012

Hiking relies heavily on lower extremity and trunk muscle groups.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

To get aerobic, it is easiest to use the legs; because the quadriceps are the largest muscles ofthe body, they require the most oxygen and thus will burn the greatest amount ofenergy in the shortest amount of time.

“Invitation to Holistic Health: A Guide to Living a Balanced Life” by Charlotte Eliopoulos
from Invitation to Holistic Health: A Guide to Living a Balanced Life
by Charlotte Eliopoulos
Jones & Bartlett Learning, 2010

This was definitely burningmore calories than “hiking” around the

“Psychos: A White Girl Problems Book” by Babe Walker
from Psychos: A White Girl Problems Book
by Babe Walker
Simon & Schuster Australia, 2014

You’re hiking for extended pe­riods of time and your metabolic rate will substan­tially increase.

“Trail Tested: A Thru-Hiker's Guide to Ultralight Hiking and Backpacking” by Justin Lichter
from Trail Tested: A Thru-Hiker’s Guide to Ultralight Hiking and Backpacking
by Justin Lichter
Falcon Guides, 2013

tion, which can definitely reduce the quality of your hikes.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Several weeks at altitudes above 2,500 m (8,202 ft) reduce the metabolic potential of muscle, although this may not occur at lower elevations.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Thus a 175-pound man might burn a little over 3,000 calories during a 24-hour period of normal activities and burn over 5,000 calories climbing a mountain in winter.

“Edible Wild Plants: A North American Field Guide to Over 200 Natural Foods” by Thomas S. Elias, Peter A. Dykeman
from Edible Wild Plants: A North American Field Guide to Over 200 Natural Foods
by Thomas S. Elias, Peter A. Dykeman
Sterling, 2009

I thought hiking down would be easier than up, but it occurs to me I am using muscles I’ve never used before.

“Through Painted Deserts: Light, God, and Beauty on the Open Road” by Donald Miller
from Through Painted Deserts: Light, God, and Beauty on the Open Road
by Donald Miller
Thomas Nelson, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • When I am through with a long section hike I look forward to keeping myself strong and healthy with daily exercise. Call me a hiking nerd but every time I do a jumping lunge or burpee I imagine the experience as going uphill with a 30 lb backpack on. Or when the instructor says to go to your “happy place” I am on a trail. There is not a day that goes by that I don’t think about hiking.❤️

  • Even born in the city, I see beauty in everything. From the landscapes I see to everything is just as opportunity. I wish I was out in the forest trying to enjoy the air you all consume. As a avid illustrator and a outdoor enthusiast. I know how to hike but I never live near or next to state park. Trapped in this covid pandemic I wish I did get started on hikes.

  • Prayer also works while hiking in the mountains behind my house. Prayer for mountain lions and bears not to attack me especially. I am in their territory and prayer makes me feel safe. It is a great workout and beautiful scenery.

  • 2018 I was on the PCT, and got to Tehachapi before I had to go home for family reasons.
    Walked off 30 pounds.
    Got back home and put on 40.
    Heading back out this year with a 4/7 start date.

  • And it is complex. When in my late teens and early 20’s, hiking in wilderness, I could gain weight while backpacking. Now it is lifestyle and dietary changes with
    consistency that have the greatest effect.

  • Yes! Lost 11 pounds in three weeks. But eating everything i could…. Needed 5000 cal/ Day, with mountain up, 4000 feet with 30 pound pack Everyday…

  • Average person depending on bodyweight and walking speed will burn 100-150 cals per mile. So if someone is walking a 30 min mile, they need to pick up the damn pace. LMAO

  • Just for the love of god buy good shoes or walking will just hurt you.
    I’m very tall and heavy and i use the walking shoes in Adidas Terrex models and they are perfect for me.
    But everyone’s feet is different.

  • wtf, I ruck 5 miles several times a week with 50lbs. I’m only 170 lbs at 5’11 and while I feel a burn in the last mile uphill, it doesn’t feel like I’m crushing my body or anything. I feel they’re being a little overly conservative with their weight advice in this video. If I did 10% of my body weight that would be like 17lbs and it would barely feel like carrying anything.

  • I started at 65 pounds and almost jogged the entire 3 miles up 2 hills and all with drill intructors screaming tighter tighter aye aye sir. That was my introduction to rucking.

  • Dixie, you mentioned your weight stays relatively static during your hikes.
    Having watched all your documentaries and many of your daily segments I would say even tho you may not lose poundage, you defiantly “lean up”.
    Your face changes and you even look healthier and ‘happier’ into the main part and end of your treks.
    When you took time off mid-hike in your TC treks, it was evident also. Idk, but maybe you just smile more when you are on a mission?

  • I haven’t done a thru-hike, but hiking in general got me to lose 182 lbs. I just liked being outdoors and taking pictures so at 370 lbs I started hiking, probably a lot of trails that were way beyond my capability, but being out there was greater than any pain or exhaustion. I got a lot of funny looks from other hikers, probably wondering how the heck this giant made it to these areas. I always wanted the next time out to be a little easier, so it kept me making good decisions between hikes. In the beginning I did no exercise outside of hiking one or two days per week. I don’t like working out and I never cared about my actual health, but getting healthy is a side effect of wanting to do longer and more technical hikes.

  • Loss 10 pounds in one month hiking, no diet change. At first flat trail, then 2 weeks of climbing a mountain. Muscles were getting stronger, so increased longer day hikes, changed diet-slowly eating ��, fish, ice drinks, water.

  • A lot of people nowadays are trying to figure out the best way to drop weight. Then again, having the ability to find a diet plan that can work for you is tough to discover. A crucial factor you need to comprehend is that a diet is effective for one person might not operate for another. So you must understand what your getting into before you begin one of those diets. Therefore we’ve opted to offer you a good look in the Xtreme Fat Loss Diet. This can give you enough info to learn if this is something that is appropriate to your needs. Read more here

  • That’s why we all leave the Army as cripples. Plenty of times I’ve weighed my kit before exercises and deployments and been in excess of 200lbs. 140lbs isn’t a weight you want to be sticking your shoulder girdles under pressure for any prolonged period of time without building up to it, whether or not you’re a tank like this guy.

  • I’m unfamiliar with the term ‘through-hiking’ as opposed to ‘hiking’.. can somebody clarify the difference between these terms for me, please?

  • Congrats for 250K! I seem to remember that you have told, in an earlier video, that your editor Aaron was going to hike (has now probably completed) the AT on a specific diet. Maybe he could weigh in with his experiences?

  • Thank you, thank you, thank you! I’ve been worried about gaining weight after my hike on the CT this summer. I think this will really help. I’m enjoying these videos you’re putting together after surveying your Facebook followers. Great synopsis and advice.

  • I hate exercising without a purpose other than exercising. Hiking is way better. Unfortunately a lot of people live in very ugly and flat places.

  • Just discovered you and binge watching your channel! I’m in the coast guard and my fiance and we plan on completing the AT once we’re both out. My question is, do you plan on doing the American Discovery Trail (ADT)?

  • As there is the joke, that AT or PCT thru-hikers look like holocaust survivors, you definitely lose weight on a long trail, but i does not mean you are healthy

  • Hmm, I have been gaining weight while doing strenuous hikes. Not a bad thing as I weighed 125lbs when I started my last one in the Grand Canyon. Although, I have a pretty sedentary career.

    Thanks for dropping another vid.

    What’s your next adventure going to be?

  • For weight loss through exercise I think long distance road cycling is more effective and less time consuming. I ride about 100-200 miles a week. On some of my rides I will burn 5,000 calories. You can eat large quantities of healthy foods and not be able to consume 5,000 calories in one day. The weight comes off very quickly. This is, like someone else commented, a lifestyle change. My knees can’t take long distance hiking anymore. I would not be riding these distances if I lived in a city, but in a small town in a rural area the riding is fantastic.

  • Hey Dixie,
    Another fun and informative video. Thank you. Backpacking for months will certainly lean a person up. Managing your weight after is the challenge. Folks manage their weight in the kitchen. Having a well balanced diet, and an active lifestyle makes that healthy lean body possible. It’s a long term lifestyle commitment. Thanks for posting enjoy all your videos. You’re a very positive and inspiring young lady.

  • HEY Y’ALL! Losing Weight and Keeping it Off! Drink lots of Water 1/2 your body Weight in Ounces per day! Wherever yall are at now increase water intake slowly (8oz per wk) Lemon water suppresses Hunger 50/50 lemon juice/water mixture. Complex Carbohydrates and Essential Fatty Acids (Omega 3’s) helps support Immune Health and increase Engery. Very Important in Long distance Cycling, Hiking Runing. Fasting one day per week or Give up one or two meals per week. When eating out follow the rule SPLIT IT the meal (Take half home), DISCARD IT. or Share or Donate it.
    I was 220 Lbs in 2002 lost 55lbs and keep it off for 17 years. I Started Cycling in 2003 and Hiking in 2016 and have maintained a weight of 170lbs. These are the things that worked for me. I’m a Professional Certified Reflexologist. If yall have health issues or questions consult a health professional. Learn on your own to. So Your not taken advantage of. Educate and learn it fun and you can save yourself lots of money. We Decide what we put in our Bodies. It takes 3 months to create a health or bad Habit. Start today creating Health ones.

  • please when you make video at least stick to the point at the beginning of the video, then you can add extras at the end. or give us a timestamp in the description.. thanks.

  • In case it helps anyone: The key to success is enjoyment. That works for the hike but for the food as well. Vegetable is considered a punishment for most. Mostly due to our education, you did good you get sugar, now eat your damn veggies. But also because most western culture suck at cooking them (and I’m French, imagine that!). They’re usually an after thought, the tasteless colour touch. So, the big revelation for me anyway was when I started eating veggies that actually tasted amazing. Like, I wanted to eat it again and again and if this one is amazing, then there must be other combination, recipes, tricks that I can use to add variety and still have maximum level of enjoyment while eating. I still eat meat occasionally but less, I never tried to become vegetarian/vegan and I still dont to be honest, but I realised I feel better when I eat more veggies plus now I know how to make them in a way I really enjoy. Anyway, it’s a slow process, it doesn’t have to be “tomorrow my life is fixed” cuz that never works, there’s never a single point in your life when you learned everything about a new topic, we’re not in the matrix (or are we?:D) you’ll have to learn the new way, make it a 5 years goal or even 10 if you’re reluctant, what do you have to lose? Oh… weight!:D Good luck to “y’all”:)

  • My food weaknesses-Fiesta dinosaur egg mush (guacamole) omg, you showed one, and “my” salsa! Too bad it all goes so yummy with tor’tilla chips, so it’s a good thing I don’t mind using cucumber slices as a chip (kinda, sorta, maybe, okay sometimes)! Love me some avo’s! OMGoodness! That poor lizard when you were talk’n about being crazy hungry! Run into the forest and live, I will.:) Congratulations again on your well deserved 250k subscribers, all due to Dixie merit! YAY! ♥

  • Great videos my kids are raised I am 52 year old grandpa still working a full time job I am overweight have severe spinal stenosis I am on a diet am I am going to stick with it I can’t hardly walk from the truck to the house after work because of the pain but watching your videos I am going to lose the weight and who knows maybe do a hike thanks for the

  • I’m (Felipe) a type 2 diabetic and have been off meds for almost 2 years. My start date is 3/25 for the PCT. I’ve weighed between 173 and 176 until I decided to eat more carbs and inflated to 193 because I know that I will lose weight as I go. I wasn’t planning on sending many packages from home but because of this dang coronavirus my wife and I have put some stuff together in case some towns have empty shelves. I’ve been active all of my life and hope to continue being active and go back to a low carb diet after my thru hike whether it’s a true thru hike or not. Anyway, another cool video.

  • Lifestyle change is the Key. I’ve lost 55 Pounds in the last 14 Month by changing my diet and doing more exercise. I’m starting the PCT in 19 days and I hope to continue those good eating habits (With what’s available). I will probably lose another 30 pounds on the trail, looking forward to it.:D

  • I have not done long distance hiking, but my experience with multi-day hikes is that I actually loose my appetite. I have spoken with others that have the same problem. In fact, some folks I spoke with on the JMT, said they actually accelerated their hikes because they were not eating enough and wanted to finish the hike before they starved.

  • Totally agree mate. Something about the nice views as opposed to staring at the ground jogging around the block. Feel fresh afterwards too

  • I think through hiking is great for weigh loss, but if you are hiking to lose weight you have to treat it that way. On purpose you will choose food that will help with your goal. You begin to eat because you need the nutrition, instead of boredom. There is nothing like having to carry your food everywhere, to convince yourself that the junk food isn’t worth it, especially on a steep mountain pass. There are a lot of healthy food on the way. Lots of edible plants one or two every so often all day adds up, another way is to fish. catch and eat it to get that protein and fats. Then you don’t have to carry it. obviously you have to plan which lakes to stop at, but you can fish for 10 min while you take a short rest, catch a snack and cook it all in 30-40 min, and be back up and going. most people take their time when they cook though, so maybe plan it for night, or at lunch. I’m always so far ahead of my group I have loads of time, ha ha.

  • What is Episoketren System? Does it work? I hear many people improve their soccer skills using it with this popular training program.

  • After I graduated from college I went on an month long outward bound experience. I had probably had gained 10-15 lbs over my 4 year college life so I did need to drop a little weight. I lost 18 lbs in 29 days. The course was somewhat intense and included a two day fast as well as no access to outside food so it was different from a little thru hike but it instilled my love for hiking/backpacking which I do till this day 40 years later. The key for me not gaining the weight back was a regular exercise program (I started jogging daily) and a sane diet. I did splurge right after I finished and ate two Wendy’s double cheese burgers though.

  • You can’t lose weight on diets, been there done that. Eat healthy 5 days a week with regular exercise. It’s a lifestyle change that takes several months. Maybe several years.

  • i am already eating a better keto diet very heavy in animal foods. my biggest worry about attempting the AT is access to buying meat and how to pack meat.

  • Great tips…I have found those tips to be effective after section hikes…getting your gut health back in line after a hike “pro biotics” help to fight cravings…eating healthier ahead of hike seems like sound advise….

  • I recently got into long walks with a weight vest (+10 miles), and it’s ridiculously effective for what I want, and I’m only using 40 pounds.

  • I am 50 and am beginning to really experience osteoarthritis. It is very cold this winter, and I need to do mobility exercises just to go for an injury-free walk! Please make more mobility videos, they are very helpful.

  • At 1:49, she might have gained weight but really she clearly lose fat and just gained lean muscle. Weight gain or loss is often a poor measurement for results from a physical activity because you can up in muscle, which is generally good, and down in fat which is also good and you weight doesn’t change. Really you want total body fat and lean body mass at the start and end for a much better measure. Second Chance lost 100lb, but I bet he really lost between 110 to 120lb of fat and gains between 10 to 20 lb of muscle. They guy went from dying to get 4 miles on day one to get 25 mile days, I am sure it help that he lost 75lb between the two, but he also surely built a lot of muscle as well.

  • Heartfelt thank you
    I’m preparing for my first ever backpack hiking trip, Triple Crown Loop, three days two nights. I’ve lost track of how many of your videos I have watched, bookmarked, and re-watched. The other night I was mostly through Dixie to Maine when from across the room my wife turned to me and asked “why are you crying I thought you were watching an AT hiking video?” I was holding it together until you attach the collar to your pack. 
    Thank you for doing what you do, which is far more than review gear and share techniques. 1st timer Kent

  • Y’all consider reading Michael Pollan’s little book, “Food Rules: An Eater’s Manual.” It’s an OUTSTANDING primer on… eating!! It basically has a simple “rule” on each page. Pollan does NOT judge and does NOT pick one diet over another. My favorite rule in this book appears on page 43: “It’s not food if it arrived through the window of your car.” And this one’s good too: “Shop the peripheries of the supermarket and stay out of the middle.” Ever notice all the fresh foods (veggies, meats) are around the edges of the store? And that “processed food land” tends to be more in the middle? It’s a great little book, y’all!

  • Great advice. I’m currently 370 something pounds and my goal is to lose at least 100 pounds before I make my attempt at the PCT like I fantasize about doing. So it will probably be a few years. I am walking every day and am currently up toa goal of 5 miles daily. I know, still a long way to go. My nutritionalist has me on a low carb diet that is a lot like the keto diet but with fewer carbs. Hopefully in the time it takes me to lose the pounds I will also manage to overcome my Obsessive Compulsive Disorder against things I see as ‘contaminated’ or ‘dirty’. That would be a real problem on the trail. I will be camping and day hiking in the mean time. Maybe I’ll even work up to a few multiday hikes.

  • Keeping up with your hunger while through hiking? Maybe that explains it, is everyone else not always hungry all of the time in their every day life?

  • On December 29 I stepped on the scale, saw 216 pounds, and decided that I needed to get processed foods and added sugar out of my life. I am not dieting. A lifestyle change! Learning to cook at 55 years of age. 10 weeks in I am down 30 pounds with the goal of 44. While watching TV or YouTube, I bike 45 minutes on the recumbent and do 190 push-ups. It takes no time out of my life because I would’ve been watching TV or YouTube anyway. While cooking, I watch YouTube. Once you throw a firewall between you and processed food and added sugar, your cravings greatly diminish and your taste buds start actually tasting things. And, self-control becomes much easier.

  • Maintaining weight is far easier than losing weight. Your body will certainly adjust a little and you will gain back some of the weight, however, if you eat healthy and exercise a little (post-hike) then you should be just fine.
    People who return home and eat Mcdonalds and candy bars every day will gain the weight back extremely fast and then some. If you want to maintain a healthy weight post-hike then it is 100% possible if you do it right. Hate to say this but it’s common sense. You’re not burning 5000-7000 calories a day anymore. So don’t eat it.

  • Yes. Following a lifestyle that 99% of American could never afford WILL in fact help you lose weight. If I exercised all day everyday with a limited food budget, I will lose weight. But I have a full-time job, a family, and just other priorities. The BEST way to lose weight is something that is sustainable and affordable.

  • Just started a Whole foods Plant Based diet/life style as part of my prep for the trail. And I’m kickboxing. I’m glad I’m setting myself up for success. Thank you for this!

  • I clicked on the video expecting something cool… I got through 10 minutes of nothingness… okay fine finally get to the hike… 140 lbs? That’s a little ridiculous but okay… he’s got toms on to “hike” with 140 lbs in the mountains? There goes your credibility smh

  • During my AT hike while consuming 2.5 to 3 pounds of food every day (plus pizzas and ice cream when in town) and building muscle mass (which is heavy) I still dropped around 25 pounds. The problem was that after returning home I could not turn off the appetite. I gained almost 40 pounds over the next year.

  • I think you got good little hack video about how to get water out of your basement using fountain. Pump that being said now I’m watching you video again and you’re talking about losing weight and you are you write hiking is a good way to do it cuz I’d rather do it that way and I go to a gym what you know it’s very uncomfortable to me I’m supposed to do exercise cuz I got a I had a stent put in my heart and one thing you need to do you need to exercise even if you are your heart means the exercise that needs to strength planting flowers or doing all kinds of Mowing and doing working on your yard I guess this young lady had a weight problem and it was on YouTube and she started cleaning her yard up and she lost weight
    you’re so right about hiking I’m not talking about

  • Have you ever heard of The Great Canadian Trail? It just opened a few years ago and it stretches across all of Canada. It may be one that you may want to do a little research on, its the longest hiking trail in the world. �� Love your channel keep up the amazing work. Cheers

  • Congratulations on 250k subs. The secret to your success? You are yourself, kind, real, humble, transparent. Just keep being you, you’ve influenced the hiker community in a tremendous way. Hike on Dixie������

  • After 4 days into a section hike, when I get into town I usually crave a big, green salad. Then I order a nice chunk of meat, but I am basically a very bad example of a paleo dieter. I am a type 2 diabetic who is trying to stay off meds as long as I can, with diet and (unfortunately, due to my sedentary job and social commitments, infrequent) exercise. Good habits, once established at home, are easier to maintain on trail (and you can give yourself a break and cheat occasionally). ��

  • In preparation for my Half Dome hike this summer, I started training back in Dec, but the biggest thing for me was the cutting of sugar and carbs that kick started my weight loss, so far I’ve lost 20lbs and weight is still coming off at a nice steady rate of about 1lb a week.

  • What if i start running with a 5 or 10kg weight for each leg? Just those sand weights to strap around legs? I weight 100kg and i am 1.75m tall, I also am 17 years old but i want to start losing weight.. would wearing weights while walking or running on a treadmill/tapis roulant work?

  • Great info. We are going to start some experimenting with meals like quinoa ext. We’ve already take dehydrated fruits with nuts. Sampson (our dog) and I have started a regime of walking more. Thanks Dixie!!!

  • Brian, I’ve done just about all the things you mentioned way before I came across your videos. I am looking into more effective way to burn fat, I have been weight lifting, some cardio included 3-4 a week, clean eating with avocado, extra virgin oils, mct, etc however I lost so much muscle mass and gain pounds of fat%. Needles to say my body needs 1400cal a day I have tried inter’ fasting staying at 1400cal a day, then tried staying at lower than 1400cal or higher cal intake just to burn fat. Still desperate to know what I need to do��.. gaining muscle happens so easily for me but so hard to burn fat. I must say that when I did the most cardio, I had lower fat% & great muscle mass than I do now at less cardio and more weight lifting with intense pace, less rest workouts. I absolutely love cardio but I had a lot of muscle pain/stress

  • Brisk fasted walking is the secret technique of bodybuilders. The problem is that most people dismiss it as too easy or simplistic.

  • I drop a couple lbs when I do weeklong trips. I developed a habit of not eating lunch when backpacking, which can make you feel crummy on long days. But I’ve learned to embrace the feeling and it makes dinner so much more appealing on trail. That habit also led to me switching to two meals a day in “real life” which has had net benefits. It’s natural and healthy for us apes to feel hungry from time to time. But dang it if I don’t gain it back within a week or so.

  • Does anyone has seen some promising through hike youtube channels for the 2020 season? It’s only early march but they should be popping up already.

  • This has to be the most I’ll informed exercise article ever.
    Rucking is not a new trend, militaries have done it regularly for thousands of years. A ruck sack is not a backpack, it is a specifically designed pack, usually with a rigid frame.

    Do NOT put 40lbs or more in your high school back pack and start hiking.

  • We have a hormonal response to food, insulin is the hormone of fat storage, hiker food is high carb which stimulates high insulin levels. Weight loss through calorie restriction and exercise isn’t biologically sustainable, nearly all gain it back.

  • to me, the best way to lose weight is DON’T EAT. Hormones regulate fat storage and fat burning. By fasting, you lower insulin, raise glucagon and raise adrenaline. When glucagon and adrenaline are high, body fat releases the fat as fatty acids and tryglycerides into the blood stream. In order to burn it, you need another hormone, insulin, to be low. The hard thing is eating again after a prolong fast because another fat regulating hormone, leptin, is low. low leptin level will slow fat release and increase fat storage. You need to focus on raising the hormone leptin when you break a prolong fast.

  • This is the leanest I’ve ever seen you and it’s fucking crazy. Don’t lose motivation and remember that we’re all here supporting you through your prep

  • Yep, i lost 40 lbs last year on a 200 mi hike, then gained it back over six months. Post-trail blues hit me, etc and this impacted the weight gain. This year, I’ll ease into things by exercising b-4 the hike and make it more of a lifestyle before & after the hike. I actually like walking up the Stairmaster with a steep incline at the gym, listening to podcasts and books. I like jogging as well. It’s all mental…let’s not be too tough on ourselves! Our bodies want to move…

  • I’m NOBO started March 1… at boulder creek campground, can’t wait to get to MT Laguna, I really want a salad with Italian dressing so bad

  • Lots of good points in there. One missed when it comes to „losing weight“ and perhaps one reason why many women said they didn‘t lose much, or not as much as the men is because muscle is denser and heavier than fat tissue. A thru hike burns fat, creating weight loss, but at the same time promotes the growth of certain muscles,, mostly in the legs and buttocks. The leg and buttock muscles happen to be the biggest in the body, so when they get stronger and grow, then body weight can appear to not go down, with fat burning away and muscle building up. And at some point, one can even get heavier than before, especially if one didn‘t have that much fat to start with and build up more muscle than ever before. So perhaps „losing weight“ doesn‘t really cover the whole issue of getting fit on the trail. The same phenomenon applies to those who work out with weights. People should maybe not dwell too much on (losing) pounds, but rather on getting a healthy physique and a general sense of well-being. Now curious to check out your video on eating healthier on the trail, since I‘d never want to end up consuming the usual junk food while on a thru hike. Their are tons of options for carbs without sugar and additives, and for protein one can just suck on Spirulina tabs, Chlorella and other stuff. Spirulina has more protein than meat or any other food on the planet.

  • Benefits of my heel and toe walking Regime

    For some time now my feet have been killing me, I did a lot of limping, I tried insoles and other stuff, no good at all, I went on line seeking help, one web site suggested what they call heel and toe walking, striking the floor with your heel, rolling the feet and taking off on your toes, I took it seriously, I think I must have been walking flat footed, here are the amazing things that happened.
    Wonderful, life changing!

    Correct walking affects the muscles in the feet, the legs and beyond.
    I don’t limp anymore the reason I started this method of walking.
    For a short while my thigh muscles ached, that is good.
    I can now wear shoes I was reluctant to wear because they hurt my feet.
    I am not at all unsteady when I walk now.
    Walking on cobbled streets in Lancaster I always avoided because I felt unsteady walking on them, not anymore I make a point of walking on them now.
    Steps I avoided because I felt unsteady walking up and down them, much better.
    I feel a lot more confident.
    Here is the BIG one
    The Pelvic Floor Muscle.
    I had prostate cancer some years ago and had to have it surgically removed resulting in incontinence, I did the kegal exercises but it was a waste of time so I gave up, I wear pads and change them every day sometimes twice a day, after doing my new walking regime after not very long I noticed one night when I took one off it was dry, never happened before, now they are either dry or not very wet, also every morning about six I need to pee, I had to grab my willy to stop myself peeing on the floor on my way to the toilet, not anymore, if I was caught short often I would wet myself as I undid my pants, not anymore, I wore my pads for three days with hardly any leakage!

    One problem was drinking beer, bitter/real ale, if I tried a pint it was as if my body was a drain pipe, I quickly wet my pants, it’s a diuretic, Guinness and wine were OK, after the improvements with the pad I decided to try and drink a pint to see what would happen, I stayed dry, next day I had two pints, I stayed dry!
    As I said wonderful and life changing.
    Not bad for a man who is 79 years old!

  • For some reason just when i walk more my legs get bigger, i have done squats and lunges for years. But longer walks and spin bikes work the best for my legs.

    Volume is important, for some more important than intensity

  • I’m not ripped ( I’ve actually always been flabby ) but I have an insane amount of endurance and very strong legs thanks to walking roughly 8-10km daily due to my cleaning job.I can almost outperform and outlast just about anybody. If I didn’t eat garbage,I would also have the body to show for it

  • I wouldn’t call it “the” best way, as different methods appear to work for different people but it is the only method that works for me personally, even shorter hikes of say 500 miles or less don’t quite do it for me ; because of my slow metabolism mostly (a sport like swimming turned out to be entirely useless for me to this purpose).
    Many people seem to have some weight loss, but in many of them it’s temporary rather than lasting.

    I did very drastically lose weight in 1994, after training for a hike by a combination of meat-based diet plus fasting with 100 miles of hiking /week, then a 44 day 1100 mile Camino from Paris to Compostela, and that stuck for about 5 years (lost 90 pounds regained about 10-15) ; but I was in my 29 to early 30s, and that’s probably not achievable for me today just from normal ageing.
    On my 2005 77-day 1250 mile Camino from Monaco I had a fair degree of weight loss too, but that stuck for only 2-3 years instead.

    However, in some cases of regular hiking that’s not long-distance but is nevertheless “sporty”, several days/week for example, it is possible to lose volume whilst gaining weight, as your fat changes into muscle. So careful about not being misled by some early results!! Anecdotal evidence from belt size and how your clothes hang on you can be more reliable indicators than looking at the numbers on a scale…

  • I lost 20 lbs over the 800 kms of the Camino and I must confess I drank a lot of beer and wine along the way. I also picked up a bug that affected me for about 2 weeks which I think was the real secret to losing the weight. Works out to 0.025 lbs per km walked or 4 /100th of a lb per mile. Not the easiest or cheapest way to lose weight.

  • in last 3 weeks I walked almost every day from 30 min to 2hrs, found it very relaxing and a good aid for recovery after bodyweight training. I am an avid cyclist but seems that building muscles and extended cardio training don’t have a nice relationship, sort of testosterone-cortisol ratio

  • I’m gonna start walking again to aid with my lower back pain/sciatica recovery. Seems like I herniated a disc due to overexertion on gym day. Thanks for the tip and wish me luck!

  • Started 30 min on the bike reading my newspapers today. Will do that 5-7 days a week weather and life permitting. Would love to look something like you once again by Christmas? Thanks!

  • Get a 50 pound vest and start with 10 lbs. This will get you used to the vest (put on/off, adjust straps, what to wear under the vest). Add time and or distance so you can see more of the trail. Finally add weights one block at a time weekly/biweekly. You’ll be able to stop and smell the roses and chat a bit with others. There’s absolutely no need for a 140 lbs vest. You’ll look like an ass on the trail. You won’t see any of it and you’ll get a lot of stares.

  • I’ve been wondering if it is possible to eat a healthy, mostly plant-based diet on a long thru hike. I imagine it would be a lot of dried beans and rice, lentils, peanut and almond butter, nuts, quinoia etc. But what I”m not sure about is the resupply stops carrying items like these. My one concern about a long thru hiking is trashing my healthy diet. I know keeping calories up is very important, but am wondering if there are plant based options.

  • Very well done; straightforward and realistic. I’ve watched an experienced hiker discuss dizzy spells and feeling lethargic recently. I learned what the hiker was eating on trail; sugar loaded, processed junk. The hiker started the day with a DIY drink made from processed, dry ingredients to jump start; immediately followed by a crash 2 hrs later. I concluded the hiking routine for diet should start long before stepping off on the trail and should include meal prep as part of the actual hike. You can make 1 live culture yogurt last two days by carrying an extra milk in cold weather, however not in hot weather.

  • Not gonna lie. I thought you would regret doing the full 140 lbs to start even if it’s due to a circulation thing or something not really strength related. A 140 lbs vest just sounded nuts.

  • Some of the post-trail (or post intensive aerobic exercise periods) weight gain is due to muscle mass loss. The same goes for increased appetite although, post trail, you may find you eat less, you are likely eating more than you used to pre-trail. I know, counter-intuitive, but isn’t everything in life that way?

  • The thing is I felt so strong post thru hike. One meter was returning to swimming and wow I felt I was planing by comparison! The core gets strong and I continued to feel that for at least a year in fact after many years it feels like I still have a new fitness base.

  • Just a little bit higher pitch voice and he will sound just like Becky ��
    He has the white girl wording
    Good work on the video actually. Love the weight vest

  • If you eat less calories, your body just lowers your metabolism so you quickly stop losing weight. Also if u increase calories your body increases metabolism. So thats an old out-dated model with a 99% failure rate

  • Coronavirus means all dumbbells gone.

    I’ll find something heavy. I refuse to believe I cannot find a large amount of heavy weight in a first world country.

  • In real life I swapped out snacks like muesli bars for just raw unsalted nuts with nothing sweet in them. I try to do this hiking as well.

  • I’ve got a 30lb vest and a 50lb vest that I’ll train in. I can’t imagine a 140lb vest. LOL But I’m glad that you covered the way it digs into your shoulders and traps. The brand for the 50lb vest especially after a 90-120 min hike KILLS them. LOL

    I’ll do burpees, sled work, sprints, etc for 10-15 min after full body lifting 3x a week. But 2-3 days per week on non lifting days, weighted vest hiking is my cardio of choice. I weigh 210. So climbing hills with 240-260lbs in total, burns SERIOUS cals. I’ll still do 60 min of treadmill walking @15% incline hands free from time to time. I love the calorie burn but the boredom kills me. So that’s why I’ll always prefer hiking outside.

  • I’ve been doing this for years.
    It does work.. a bit of advice slowly build the wake up.. wrap the weight in a towel.. it will make it easier what dig into your back

  • Good stuff. Weight loss is complicated, and it is a lifestyle marathon, not a once your done sort of thing. And it isn’t really weight loss that matters. It is fat reduction. Some of the pre/post female pics showed that. Little change in weight but obvious change in muscle mass and fat reduction. Also, there is no reason that trail food has to be candy bars and the like, even if trail convenient resupply choices are limited. While in general there isn’t a lot of support for calorie source diets in the three major groups, fats/protein/carbohydrates, there is more evidence for reducing sugars, including some psychological effects. And there is increasing evidence for avoiding hyper processed foods.

  • This is definitely not good for your joints, dude. I mean not even Infantry units and special operation groups hump with that much weight and their job is to do this for a living basically. This is definitely more detrimental to your body than it is good.

  • I’ve joined a gym at 45, I’ve done no exercise size I played football at the age of 21 given I had 2 operations on my right knee, at the gym I’m in a 12 week fat loss challenge, I’m at my 6 week point I’ve lost 3kg but given I’ve not exercised in 24 years I have a very good metabolism I’m 6ft and I weighed at the start 14st 4 in a 37 inch waist, I’m now in a 34 waist also the gym has given me a 4 meal a day food plan all I do 3 days a week at the gym is cardio and we are always paired up, this Saturday I will get my half way point photo and fat measurements ����

  • I had a weighted vest once, it went up to 50 Ib’s. I wore it once at 40 Ib’s and ended up hurting my neck pretty bad. The second time I wore it after getting over my neck injury I hurt my meniscus because of the extra weight on my knees. just start out light and work your way up.

  • Do you find when you are cutting down and getting into the lower bf %’s that you become more spiritual and more easily connect? I personally do and I think it has to do with my energy conservation and increased focus. I’m prepping for my 2nd show on August 3rd! I’m usually bored doing LISS so I’m keeping up to date with your video prep. Good luck! ����

  • Thank you Dixie, that’s actually some great info you shared, and I’m actually gonna take some of that advice, especially seeing as how I’m physically grounded from hiking right now, thank you again����������

  • Congrats on using that much weight on a vest! I’m currently training,, while at the gym right now,, 40 lb chest vest, 15lb wrists, and 15lb ankles, going for the 100lb weight, just spread throughout the body. my goal is to do 10 chin ups, bar dibs, and ab roller set, right now. eventually going for the GOKU level of intensity!! Thumbs up for the inspiration on the mile run idea! thank you for producing this video!!

  • I hope you can talk about your diet in one of your videos mate. What are some of your favorite meals for example? I need a bit of inspiration to change what I eat! Cheers

  • I’ve recently discovered that I am totally under eating. It is very disappointing that no matter how hard i try I am always eating at least 700 calories less than my recommended calorie intake for a bulk! Struggles!

    Great content brain!