Despite several efforts, Vinesh Phogat was unable to shed the remaining 100 grams needed, resulting in her disqualification from the Paris Olympics. This incident serves as a stark reminder of a similar situation faced by Mary Kom, who successfully managed to lose the extra weight under pressure.
Back in 2018, during the Silesian Open Boxing Tournament in Poland, Mary Kom faced disqualification as she weighed slightly over 48 kg during the pre-weigh-in check. However, the Olympic bronze medallist managed to shed the excess weight by skipping and went on to secure a gold medal.
“I did skipping for an hour at a stretch and just like that, I was ready,” Kom told PTI.
To gain a better understanding of effective weight loss methods in a short time, we consulted experts about whether there is a specific exercise or routine that can help lose weight rapidly.
Jaya Jyotsna, a dietician at Sri Balaji Action Medical Institute, Delhi, emphasized that combining a well-balanced diet with an effective fitness routine is key to quick weight loss.
Key components of a fitness routine aimed at rapid weight loss include:
- High-Intensity Interval Training (HIIT): This alternates between short bursts of intense activity and periods of rest or low-intensity exercise. It boosts metabolism and burns a significant number of calories in a short amount of time.
- Strength training: Builds muscle mass, which increases the resting metabolic rate, allowing you to burn more calories even when at rest.
- Cardio workouts: Activities such as running, skipping, cycling, or swimming help burn calories and improve cardiovascular health.
- Consistency and progression: Regular workouts combined with a gradual increase in intensity help prevent plateaus.
It’s essential to recognize that each person has a unique body type, and different workouts may yield varying results.
“If high-intensity interval training (HIIT) or running is beneficial for one, it may not necessarily benefit another. Some may find walking, gymming, cycling, or yoga more effective. It’s important to understand what works best for you and adjust your fitness regimen accordingly with the guidance of a trainer or expert,” said Dr. Rajiv Manek, consultant in general laparoscopic, metabolic, and bariatric surgery at Wockhardt Hospitals Mira Road.
“It enhances heart and lung capacity, leading to better stamina and endurance while requiring minimal equipment and space, making it easy to incorporate into any routine,” Jaya added, noting that its high intensity helps boost metabolism, aiding in faster fat loss.
Sample Fitness Routine:
- Warm-up: 5-10 minutes of light cardio (jogging, brisk walking).
- HIIT session: 20-30 minutes of alternating between 30 seconds of high-intensity skipping and 30 seconds of rest or low-intensity activity.
- Strength training: 20-30 minutes focusing on major muscle groups (e.g., squats, push-ups, deadlifts).
- Cool down: 5-10 minutes of stretching or light yoga.
Combining these elements with a healthy, balanced diet can enhance weight loss results. “Remember to consult with a healthcare provider before starting any new fitness routine, especially if you have any underlying health conditions,” Jaya advised.