Lose Weight And Get Strong with this One Effective Exercise

Berenice Mulubah

Trust me, this exercise is all you need. It is quick, simple and very effective. It's called the Farmer's Walk.  

The farmer's walk is the simplest exercise you can do. Just pick up some heavy weights, walk as far as you can and repeat.
That's right. The Farmer's walking is so easy.
You don't even need weights. Fill a couple buckets with sand and go to town. No buckets? No problem. How about milk jugs? Water bottles? Paint cans?
Don't have anything handy? Nothing at all? Come on now, you can find something heavy at home.


(1) Take it outside - Yes, you can do this indoors going back and forth down the hall (I do it that way), but it's boring as hell. If you can, do your Farmer's Walk outside.  It's fun, refreshing, and easy to gauge your distance. And I guarantee you'll turn some heads.


(2)  Keep it light - We're not trying to  "prove" a point here, we're trying to get fit. Reduce the weight you would normally use by a lot. Believe me, after half a mile, even just 30 pounds will feel like a sack of bricks.


(3) Aim for distance - I shoot for 3 to 6 "laps" back and forth down my (long) drive way. That works out to just over half a mile. It all depends on the weight carried though. Pick a weight then find your distance. As an example: start with 20lbs. per hand and walk a distance that takes about 5 minutes (walk fast - you're trying to get conditioned here). You should be able to build up to 10-15 minutes using that weight.


(4) Progress in weight - Once you can reasonably handle such a long distance with your current weight, up it by 5 pounds per hand. It doesn't sound like much, but you will feel the difference. You can expect your distance to drop by half at the start. So build it back up. Then increase the weight again. Get the idea?


Now Get Walking


The Farmer's walk is simply one of the best and most versatile exercises you can perform. Period. But don't play around - train it hard and train it often. The times a week minimum.
Make it hurt.
You'll find that strength and fat loss are just a natural byproduct of the most awesome exercise ever.


Cheers