Despite trying many measures, Vinesh Phogat was unable to lose 100 grams of weight which led to her disqualification from the Paris Olympics. The incident is reminiscent of the time when Mary Kom found herself in a similar situation but managed to shed the extra kilos.
At the Silesian Open Boxing Tournament in Poland in 2018, before regular weighing, the boxer weighed over 48 kg and was in danger of being disqualified. However, the Olympic bronze medalist, shed the excess weight by skipping and won the gold medal.
“I skipped for an hour at a time and just like that I was ready,” Kom told PTI.
To understand things better, we turned to experts to learn if there is one exercise/routine that can help you lose weight fast, in a matter of hours.
Jaya Jyotsna, Nutritionist, Sri Balaji Action Medical Institute, Delhi emphasized the importance of combining a well-balanced diet with an effective diet. fitness routine to lose weight fast.
Here’s what to consider (Source: Getty Images/Thinkstock)
Here are some key elements of a fitness routine designed for rapid weight loss:
*High-intensity interval training (HIIT): Alternating between short bursts of intense exercise and rest or light exercise. This increases metabolism and burns a lot of calories in a short time.
*Strength training: Builds muscle mass, which increases your resting metabolic rate, allowing you to burn more calories even at rest.
*Cardiovascular training: Activities such as running, skipcycling or swimming can help burn calories and improve cardiovascular health.
*Consistency and progression: Ensure regular exercise and gradually increase intensity to avoid plateaus.
It is also important to understand that everyone has a different body type and they also respond differently to various exercises.
“If high intensity interval training (HIIT) or running is beneficial for one person, it may not necessarily benefit the other. “Some people may benefit from walking, gardening, cycling or yoga. You need to understand what works best for you and modify your fitness program accordingly with the help of a trainer or specialist,” said Dr Rajiv Manek, Consultant General Laparoscopic, Metabolic and Bariatric Surgery, Wockhardt Hospitals Mira Road.
How does skipping work?
Skipping (or jumping rope) is a great exercise for weight loss because it can burn a significant number of calories in a short amount of time. “On average, a person can burn about 10-16 calories per minute while skipping,” Jaya said.
According to Jaya, jumping rope engages multiple muscle groups, including legs, core and arms, resulting in better overall muscle tone.
“It increases the capacity of the heart and lungs, leading to better stamina and endurance while requiring minimal equipment and space, making it easy to incorporate into any routine,” Jaya explained, adding that it’s a great strength to extra metabolismassist in faster fat loss.
Example of a fitness routine
1. Warming up: 5-10 minutes of light cardio (jogging, brisk walking).
2. HIIT session: 20-30 minutes alternating between 30 seconds of high release and 30 seconds of rest or low movement.
3. Strength training: 20-30 minutes with emphasis on major muscle groups (eg squats, push-ups, deadlifts).
4. Cool down: 5-10 minutes of stretching or light yoga.
Combining these factors with a healthy, balanced diet will increase your weight loss success. “Remember to consult a health care professional before starting a new fitness routine, especially if you have an underlying health condition,” Jaya said.
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