How to Burn More Fat During Cardio

If you've never tried rucking, it's might be the easiest way to turn a simple walk into a calorie-crushing, strength-building workout.

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Today’s Health Upgrade

  • The weight loss appetizer

  • What if Arnold was your trainer?

  • How to burn 45 percent more calories

  • Get out(side)

Arnold’s Podcast

Motivation every day. Want Arnold to help you start your day? Each morning, we post a new podcast with tips you’ll find in the daily email and bonus stories, wisdom, and motivation from Arnold. Listen to Arnold's Pump Club podcast. It's like the daily newsletter but with additional narration and thoughts from Arnold. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.

The Weight Loss Appetizer

If you struggle to control your appetite, adding a pre-meal snack could be the change that calms your hunger.

Scientists found that eating almonds before a meal supports weight loss, reduces cravings, and can even help prevent diabetes. 

The study design was simple. One group ate a big handful of almonds 30 minutes before each meal, while the other didn’t. The amond eaters lost an average of six pounds, dropped two percent body fat, saw their waist shrink, reduced their LDL and total cholesterol, and improved their blood sugar. The researchers saw an impressive 70 percent reversion rate from prediabetes to normal blood sugar levels in the almond group. This means eating almonds before a meal reversed prediabetes in most participants, bringing their blood sugar levels back to a healthy range.

This is likely because the almonds increased fullness, which resulted in the participants eating less food at their meals. It’s important to note that participants had the almonds before each meal (breakfast, lunch, and dinner) and limited their serving size to just one large handful. The timing was important, too. Having the snack approximately 30 minutes before the meal helps your body digest the almonds, ensuring you’re not eating quickly before your body can process the food.  

What If Arnold Was Your Trainer?

Some people spend their whole lives waiting for the right moment. 

Others see every moment as a chance to stop waiting and start living. 

Which person do you want to be?

If you’re ready to turn your vision of being healthier and happier into a reality, check out The Pump app and experience the difference of the positive corner of the internet. 

The app is the next step in Arnold’s 60-year fitness crusade. The Pump is an online community where you’ll receive customized workouts created by Arnold, exercise demos and weekly chats with Arnold, a habit builder that helps you create effective routines, Q&A’s with the top experts in fitness and nutrition, and support from the most positive community on the internet.

This isn’t like every other app. Whether you have never stepped foot in the gym or are stepping on the bodybuilding stage, there are plans for you built around your experience, goals, and whether you have access to a gym. 

And we have a zero-tolerance policy for negativity and trolling. No judgment, guilt, or shame. We’ll help you eat better, sleep more restfully, exercise consistently, and build a more positive mindset. 

Get started with a 7-day free trial at and use the code ARNOLD.

Rumor has it Arnold will be checking in for a video Q&A later today. Sign up now, and leave your question in the app. 

A Great Rucking Workout

Some people tell you to take a load off, but if you want to turn a simple walk into a calorie-crushing workout, it’s time to put a load on your back.  

Studies suggest that rucking — walking, jogging, or marching with a weighted backpack — can make you stronger, boost your endurance, and improve cardiovascular health. And it can even improve your posture and reduce back pain. 

Rucking has been popular for decades in the military, but research finally shows how it can help almost anyone become healthier. One study, in particular, examined what happened when combining rucking with resistance training during a 10-week program. They found that those who rucked significantly increased strength in squat jump maximal force, push-ups, and sit-ups.

But the most exciting part might have been on the mental side. Rucking appeared to improve mood, well-being and reduce perceived exertion — meaning people could push harder without it feeling as draining. 

If that isn’t enough, it’s also a great way to burn more calories without spending more time exercising. Research on members of the Army suggests that you can burn anywhere from 30 to 45 percent more calories when you wear a weighted pack.  

If you want to try rucking, purchase a ruck pack or load up a backpack with books or other items that add weight. Start with 20 to 30 percent of your body weight, and go for a 15 to 20-minute walk. After a few weeks, you can add more time or more weight. 

Get Out(side)

If you care about your health, make sure you get outdoors this winter.

Researchers examined the importance of spending time in nature and found that it increases your happiness and energy, lessens your likelihood of disease, and reduces anxiety and fatigue.

The researchers reviewed more than 100 studies to understand better the relationship between time in nature and your health. The findings were overwhelmingly positive, with associations between time spent outside and lower rates of cardiovascular disease, obesity, and premature death. 

Not only do people who get outdoors appear to be healthier, but they are also more productive, less stressed or likely to suffer from depression, and have excellent overall well-being. To reap the benefits, spend at least 15 to 20 minutes in nature regularly, whether walking in the park, hiking, running, rucking (see the item above), doing bodyweight exercises outdoors, or simply sitting in a garden. 

Publisher: Arnold Schwarzenegger

Editors-in-chief: Adam Bornstein and Daniel Ketchell