Perform This Workout Every Day, And You’ll Start Losing 3 Kilos A Week

My experience in the gym – two significant findings. One, women think strength training will make them look muscular and bulky. Two, they believe that cardio is the best for losing weight. Read this article to know why both of them are myths and how you can lose 3 kilos a week with strength training.

Why Are They Myths?

Ladies, let me tell you, when you begin with a kilo or two or even five in the gym, don’t be under the impression that you are going to look like a she-hulk overnight. Although women can train equally like men and, in some cases, more than them (in spite of the differences in testosterone levels in men and women), what you lift in the gym as a beginner is in no way going to make you look big and bulky.

Next, speaking of cardio, doing only cardio is not going to make you burn too many calories. Not just that, you will have to put in an enormous number of hours to burn more calories, which you can easily achieve in half the time when you couple it with strength training. This way, you wouldn’t even put your joints in jeopardy. Aren’t you tempted now to start strength training and become a fat burning machine? Here are 5 most efficient ways to include strength training (without weights, if you are still apprehensive of becoming muscular) in your daily workout that will promote actual fat loss and increase in muscle mass.

1. Stretch As Much As You Can

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That’s how you begin. Start with head side rotations and go over to a seated neck release. To do that, stretch your neck right first (as much as you can) and use your hand to push your head further right to enhance the stretch. Repeat with the other hand. This will relieve soreness and stiffness in the neck.

Always finish your stretches in this order:

Neck – Wrists – Hands – Arms – Shoulders – Hips – Back – Thighs (hamstrings and glutes) – Calves – Ankles

Never forget to warm your body up before plunging into intense strength training. This will avoid repercussions like cramps and sprains and reduce post-workout soreness. Plus, it relaxes all the muscles and preps you for a workout that you will enjoy because it will make the body agile and ready.

2. Like An Animal

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One of the best ways to train without using weights and burn fat as fast as you can is to bring out the beast in you. You could choose anything from Bear Crawls to Mountain Climbers to workout like an animal. Make sure the technique is right to avoid injury. One of the most effective animal-like movements that will help you shed fat is the Crouching Tiger move. To do this workout, get on all your fours with the knee resting on the ground. Then, lift your knees up to 3 inches off the ground with the feet still resting on the floor. From that position, pull your knees towards the chest and straighten. Repeat this as many times as you can and then try its variations. See to it that you gradually increase the number and intensity of these workouts. The best part of high-intensity workouts is that they strengthen your body, work on your core, and increase your ability to balance. They come as a package and do everything your body needs.

3. Burpees

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• Squat on the floor completely and place your hands on the floor.
• With the help of your hand support, kick both your legs back and get into the push-up position.

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• Bring your legs back to the former squatting position.
• Stand up.
• You have successfully done a burpee.

Image: iStock

If you want to increase the level of difficulty, you can add a push-up when you get into that position. Plus, when you get up, you can do a high jump before starting the next burpee. Like any other high-intensity exercise, gradually increase the repetitions and speed to achieve more stable results. If you ask me why you should do a burpee, my answer would be that it is a full-body workout in a single go. It builds endurance and strength and works on your heart rate. Also, it involves a lot of muscle coordination and balance expertise, which increases your core strength and stabilizes your posture. Do you still want to run on the treadmill for two hours after reading this?

4. Walking Lunges

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A walking lunge is a variation of the standard lunge. As the name suggests, you walk while lunging with alternate legs. This is an excellent way of training the muscles of your lower body. If you want to train your glutes too, stretch your leg backward without folding your knee like in a glute stretch when you are shifting from one leg to the other. So, it would be a lunge with the right leg, a backward right leg glute stretch, slight pause, left leg lunge, a backward left leg glute stretch, and repeat. It strengthens the whole of the lower body that includes the quadriceps, the hamstrings, the glutes, and the core altogether. Also, there is a lesser chance of a back injury because your spine should be straight for you to be able to do a perfect lunge.

5. Russian Twist

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A Russian twist is a boon if you want to have some fun and variety in your workouts and, at the same time, burn that fat off your abs. Just like the rest of the exercises mentioned in this article, a Russian twist doesn’t require equipment. Sit in a boat-like position by lifting both your feet a few inches off the ground. Don’t raise them too high, nor too low. Just lift them until you can feel your abs working. Now, stay in that position. Are you already gasping? Wait for the rest! Now, twist your torso from left to right and vice versa. Try starting with 20 seconds and increase it to a minute to reap the benefits of this super effective workout.

High-intensity strength training looks hellish in the beginning, but you will soon find yourself enjoying this crunch. The only challenge is to keep doing it until you start loving it. Come back to me telling that it is addictive like crazy and that you have lost 3 kilos in a week! Your body gets toned after a week of persistent effort, and you will love the way the body starts changing. You will observe this in no time, particularly, when you look at your naked self. Don’t forget to tell me when you are planning on starting and how it feels after a week in the comments section below.

P.S. – If you are a beginner, don’t worry or get disheartened if you don’t see results in the first week. Prep your body enough and reach the point where your moves are correct and crisp to achieve great results. Also, a rule of thumb – the graph should go from moderation to progression.

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