Ensuring you get in 10 000 E steps a day is well-worn health advice. But much like eating your greens, it's not always the most fun to follow.
But there is a loophole: by adding heavy weights, you can use that time to build a stronger, fitter body and make muscle gain a walk in the park.
Loaded carries-the missing link in many a gym bro's fitness routine - are essentially "cardio for people who hate cardio". You'll get all the same benefits-better heart health, improved lung function, serious fatburning-but by loading yourself up, you can also strengthen your core and spark extra growth.
Each of these workouts focuses on a different muscle group and incorporates a different carry. Spread the workouts throughout the week and leave at least 24 hours between each session for recovery. Aim to go heavier each time you repeat a workout across the month. Think of this as the next step in upgrading your physique and the step after that, and the one after that...
WORKOUT #01
PULLING POWER
The mightiest muscles are the ones you can't see in the mirror, so we're kicking off the week with a big back day. After a thorough warmup, set a timer for 15 mins and use that time to build up to the heaviest 5 reps you can muster for movement 1. Try to beat this each week. After a short rest, strip your bar down and work through as many high-quality rounds of moves 2, 3 and 4 as possible in 20 mins.
01 DEADLIFT FROM BLOCKS BUILD TO A HEAVY 5 REPS
Diese Geschichte stammt aus der November - December 2023-Ausgabe von Men's Health South Africa.
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Diese Geschichte stammt aus der November - December 2023-Ausgabe von Men's Health South Africa.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent? Anmelden
INSTANT PROGRESS THE 28-DAY PULLUP PLAN
JUST 10 MINUTES A DAY FOR A MONTH CAN PUSH YOU FROM PULLUP ZERO TO YOUR FIRST GREAT REPS.
THE MH INTERVIEW STARTER MUSCLE
THE FIRST STEPS ON A NEW FITNESS JOURNEY ARE OFTEN THE TOUGHEST. BUT WITH A FEW TWEAKS TO YOUR THINKING, PT AND PART-OWNER OF MOTLEY CREW CROSSFIT TYRON HATCH WILL SHOW YOU HOW TO STRIDE TOWARDS THE LOFTIEST GOALS.
15 SMART WAYS TO GET AHEAD IN LIFE (BY DOING LITTLE THINGS BETTER)
Self-improvement needn't be a slog. You can make gains-both marginal and meaningful-simply by approaching your day-to-day tasks with a little extra know-how. We raided the MH archives to compile these truly life-enhancing tips from our expert contributors. It's time to level up.
LOVE & LIKES
WHEN DOES SOCIAL-MEDIA FLIRTING BECOME CHEATING? LET’S TALK IT OUT.
FORCE OF NATURE
THE SAS SOLDIER TURNED TV SURVIVALIST HAS MADE OUTDOOR ADVENTURE HIS BUSINESS. BUT WHAT LESSONS DO HIS METHODS HOLD IN OUR INCREASINGLY URBANISED AND ONLINE WORLD?
COLOGNE BUT WITH
YOU BUY COLOGNE TO STAND OUT. SO WHY NOT REALLY STAND OUT? THESE BOLDER SPRITZES SMELL AWESOME AND LAST LONGER, WHICH MEANS YOU CAN USE LESS. OUR PICKS LEVEL UP IN INTENSITY AS YOU MOVE ALONG THE SPECTRUM.
THE BEGINNER'S GUIDE TO RUNNING LAPS AROUND THE ECONOMY
CATCHING UP WHEN INFLATION IS ALWAYS OUT TO SET A NEW PB CAN FEEL IMPOSSIBLE. PUT THESE 11 EXPERT-APPROVED LESSONS INTO ACTION TO DUCK AND WEAVE AROUND YOUR MONEY WOES
WHY 30-MINUTE WORKOUTS WILL WORK FOR YOU
LESS IS MORE WHEN IT COMES TO EXERCISING FOR FITNESS, STRENGTH AND HEALTH.
UNFREEZE YOUR MIND
ALL MY LIFE, I THOUGHT I WAS A COWARD. THEN I DISCOVERED THAT THE REAL NAME FOR WHAT I'D BEEN FEELING WAS ANXIETY- AND I WAS IN GOOD COMPANY.
DARK PLACES
For any surfer, taking on the monster waves at Nazaré in Portugal is a death-defying risk. For Matt Formston, there's another consideration: he's blind.