"Mary Kom's rapid 2kg weight loss: Can quick workouts help?"

Vinesh Phogat was disqualified from the Paris Olympics after failing to reduce 100 grams of weight despite attempting numerous methods. The episode reminds me a lot of the period when Mary Kom was in a similar circumstance and was able to lose additional weight.

At the 2018 Silesian Open Boxing Tournament in Poland, the boxer weighed slightly over 48 kg and faced the possibility of being disqualified prior to the normal weigh-in. But the bronze medallist at the Olympics lost the extra weight by skipping, and he went on to win a gold medal.

"I was ready after just an hour of continuous skipping," Kom said to PTI.

In order to gain a better understanding of the situation, we consulted specialists to find out if there is a single exercise or routine that can aid in rapid weight loss in a few hours.

To lose weight quickly, Jaya Jyotsna, a dietician at Sri Balaji Action Medical Institute in Delhi, emphasized the need of combining a healthy diet with a productive exercise regimen.

Key components of an exercise regimen intended to promote quick weight loss include the following:

*High-intensity interval training (HIIT): This type of training alternates brief periods of high intensity with periods of rest or moderate intensity exercise. This quickens the burning of calories and speeds up metabolism.

* Strength training: builds resting metabolic rate and builds muscle mass, which means you burn more calories even when you're not moving.

*Cardio workouts: Exercises that increase heart health and burn calories include swimming, cycling, skipping, and jogging.

* Consistency and progression: you prevent plateaus, be sure you work out frequently and progressively up the intensity.

It's also critical to recognize that every person has a unique body type and that every person reacts differently to different types of exercise.

Running and high-intensity interval training (HIIT) may not always be helpful for each other. Some people could benefit from yoga, walking, cycling, or the gym. With the assistance of a trainer or expert, you should determine what exercises are most effective for you and modify your fitness routine appropriately, advised Dr. Rajiv Manek, a consultant in general laparoscopic, metabolic, and bariatric surgery at Wockhardt Hospitals Mira Road.

How does one go about skipping?

Skipping rope, often known as jump rope, is a great weight-loss workout since it burns a lot of calories quickly. "While skipping, an individual can burn approximately 10–16 calories per minute on average," stated Jaya.

Jump rope, in Jaya's opinion, improves overall muscle tone by working the arms, legs, and core simultaneously.

Jaya went on, "It requires little space or equipment and enhances heart and lung capacity, leading to better stamina and endurance while making it easy to incorporate into any routine." Its high intensity also speeds up metabolism, which promotes faster fat reduction.

Example of a workout regimen

1. Warm-up: jogging or vigorous walking for five to ten minutes.

2. High-intensity interval training (HIIT): 20–30 minutes of high-intensity skipping interspersed with 30 seconds of low-intensity exercise or rest.

3. Strength training: Focus on your main muscle groups for 20 to 30 minutes (e.g., squats, push-ups, deadlifts).

4. Cool down with mild yoga or stretching for five to ten minutes.

These components combined with a nutritious, well-balanced diet will improve weight loss outcomes. Jaya advised, "Remember to speak with a healthcare professional before beginning any new exercise regimen, especially if you have any underlying medical conditions."