Mary Kom had lost 2 kgs in 4 hours to avoid disqualification in boxing tournament; we find out if any exercise can help lose weight in a few hours

Despite trying multiple measures, Vinesh Phogat was unable to lose 100 grams of weight leading to her disqualification from the Paris Olympics. The incident comes as a stark reminder of the time when Mary Kom found herself in a similar situation but managed to shed extra kilos.

During the Silesian Open Boxing Tournament in Poland in 2018, ahead of the regular weigh-in, the boxer weighed a little over 48 kg and was at risk of being disqualified. However, the Olympic bronze medallist, shed the excess weight by skipping and went on to win a gold medal.

“I did skipping for an hour at a stretch and just like that, I was ready”, Kom told PTI.

To understand things better, we reached out to experts to learn if there is one exercise/routine that can help one lose weight quickly, in a matter of a few hours.

Jaya Jyotsna, dietician, Sri Balaji Action Medical Institute, Delhi stressed it’s important to combine a well-balanced diet with an effective fitness routine to lose weight quickly.

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): Alternates between short bursts of intense activity and rest or low-intensity exercise. This boosts metabolism and burns a lot of calories in a short 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 like running, skipping, cycling, or swimming can help burn calories and improve cardiovascular health.

*Consistency and progression: Ensure regular workouts and gradually increase the intensity to avoid plateaus.

It’s also crucial to understand that everyone has a different body type and they also respond differently to various workouts.

“If high-intensity interval training (HIIT) or running is beneficial for one it may not necessarily benefit the other. “Some may benefit from walking, gymming, cycling, or yoga. You need to understand what works best for you and alter the fitness regimen accordingly with the help of a trainer or an expert,” said Dr Rajiv Manek, consultant general laparoscopic, metabolic, and bariatric surgery, Wockhardt Hospitals Mira Road.

How does skipping work?

Skipping (or jump rope) is an excellent exercise for weight loss because it can burn a significant number of calories in a short period. “On average, a person can burn around 10-16 calories per minute while skipping,” said Jaya.

According to Jaya, jump rope engages multiple muscle groups, including the legs, core, and arms, leading to better overall muscle tone.

 

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“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 elaborated, adding that it’s high-intensity helps boost metabolism, aiding in faster fat loss.

Sample fitness routine

1. Warm-up: 5-10 minutes of light cardio (jogging, brisk walking).

2. HIIT session: 20-30 minutes of alternating between 30 seconds of high-intensity skipping and 30 seconds of rest or low-intensity activity.

3. Strength training: 20-30 minutes focusing on major muscle groups (e.g., squats, push-ups, deadlifts).

4. Cool down: 5-10 minutes of stretching or light yoga.

Combining these elements with a healthy, balanced diet will 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,” said Jaya.

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