Before getting to the title on how I lost 10 kg in 3 weeks. I believe it is essential for me to include the following: ‘Top 5 Exercising Myths busted’, ‘Types of exercising routines for beginners’ and definitely ‘How I lost 10 kg in 3 weeks’.
No doubt when you think of exercising, you will cringe and think of how tiring it will be. Exercising is actually very good for you mentally and physically. According to Rita Redberg, MSC, chairwoman of the American Heart Association’s Scientific Advisory Board, she said “Any increment of physical activity is going to be a great boost to weight loss and feeling better.” However, some exercises are better than others.
The point of me writing this article is to motivate my fellow readers and friends that healthy living is the way forward. If I can achieve it so can you!
Top 5 exercising myths busted!
Before going ahead with my experience and which exercises should a beginner attempt to do, we will need to debug exercising myths that has spread over the internet and hearsay with its get quick gimmicks. I read online that there are several myths that many people believe in and it is time to set the records straight once and for all. I have been exercising for about a year, I know from experience that these myths are not true. I chose 5 myths because I heard a lot of my friends doing the wrong workout which led to insignificant results. This section will show you things that you should not follow in order to have an effective workout.
Truth: You do not actually need to go to the gym to get the results you want. You can do it in the comfort of your home. All you need is probably a chair, motivational music or even a yoga mat to start exercising. Yes, the gym provides you a huge variety of equipment and ability to increase the weight whenever you need. However, if you find yourself uncomfortable to go to a gym for whatever reason, it might be a good idea to start exercising in the comfort of your own home. Don’t know how to exercise efficiently? Don’t worry, I will guide you on the ways to kick start your exercising routine. Click here to find out if the gym is really a place for you: The If Life
Truth: People often think the period of time they spend working out is equivalent to the fat burned. Typical example of this would be people spending hours slow walking on a treadmill, only to have minimal results and complain that it doesn’t work for them. In fact, heavy weight lifting or any intensive workout tends to burn a few times more fats than the mentioned. Few training methods that are known for burning fat effectively includes: compound weight lifting, interval training, high intensity training or just any other exercise that is genuinely difficult for you to complete. Definitely not a walk in the park. More details can be found at; Nerd Fitness
Truth: This is an age old excuse for women who do not want to do difficult exercise in fear of gaining muscle and looking too “bulky”. Muscle needs testosterones to grow, women have 50 times less testosterones than men, and men take years to build muscle. The previous sentences tells us that women have no chance in reaching the same muscle composite as men, excluding the muscular females that we see in magazines that went through years of the steroid cycle. One interesting fact to encourage women out there to lift weights is that all Victoria Secret’s models are required to do intensive weight lifting routine, and we can all see what those exercises do to their bodies. Fit Sugar
No 4: I only want to lose some belly fats and not work out my whole body (Spot Reduction).
Truth: Sadly, you cannot concentrate on only one part of your body; no matter what exercise you do, your body chooses where to burn the fats. Imagine a basin full of water with 3 separated levels, you cannot choose to “empty” the lowest level regardless of whether you are scooping the water out as hard as you can. Typical examples of this would be women wanting to “slim” down their arm only, and opted to only do minor arm exercises leading to a failure due to the limited area covered. To put it in perspective, no you cannot slim down and get a six pack by doing 1000 sit ups a day. Trust me, I have tried it and it doesn’t work. Instead, it would be better to concentrate on the major areas of your body and in time your desired location would also reduced. I would recommend compound exercises that work several parts of your body at once such as burpees, deadlift, pull-up or etc. These work outs will surely make you lose not only the desired area but other areas of the body as well. There are many online fitness blog that says spot reduction does not work, understand the reason why here: Weight Zone Factor
Truth: You do not need to work out every day if you do not want to. For me, I only work out 3-4 days a week. Intense exercising every single day will actually tire a beginner out and make you less likely to want to continue exercising ever again. It happened to me! In all honesty, muscles need time to recover from the strain that you have put it through the night before so resting is also essential. It is recommended to focus on a few days of quality exercising instead of going at it for 7 days a week while your body is still in pain. It will make you lose the correct forms in exercising and in turn will cause injuries. So for starters, focusing a few days of exercising might give you a much better result. Understand why it is so here: Why four workouts a week may be better than six
By breaking these myths I hope you will begin to exercise effectively. If you think you are ready, read below to know about basic beginner exercising routines you can do at home. In this section, I will list down the type of exercises you can do and which area it covers, it will also include exercising videos from Youtube to guide you.
Beginner exercise: Tiny circuit training
The beginner exercises are laid down for you. What are you waiting for? The below exercise routine made me lose 10 kg in 3 weeks. Let me share my story with you.
When I first stepped foot in Kuala Lumpur, being homesick I began to continuously eat and try different types of food. I gained 10 kg in 3 months time. It wasn’t looking good for me. Only at 153cm short, I began to look overweight. I began to buy new clothes just to fit into my now M size body.
With the weight gain, I began to feel tired and lazy. When going out I will always be the first one to tire out. I didn’t like how I was treating my body and what my body was telling me to do; which is to exercise. With the help of the internet I managed to motivate myself and start exercising at home.
This is how I exercise, for 5 minutes only.
Circuit training – quick, fast and intense.
1. 10 rep x 3 set Squats
(Click on the video below, on how to do squats)
2. 10 rep x 3 set Leg raise
(Click on the video below, on how to do leg raise)
3. 10 rep x 3 set Shadow Boxing
(Click on the video below, on how to do shadow boxing)
(You don’t really need a boxing box or glove, you can use the same intensity by shadow boxing)
The exercises above have to be performed one after the other with no rest until steps 1 to 3 is completed 3 times in total. Remember to keep your form prefect, maintain your tempo and breathing. You should move on from these exercises when you can complete it perfectly within 5 min. Due to the light but fast exercises, it is recommended to do this twice a day.
Ok I can do those easily, now what do I do next?
I recommend doing 3 to 5 body part exercises per day. With each exercise, do 20 repetitions with 3 sets. For example, if you choose to do push ups, do 20 of it, rest for 30 seconds to 1 minute then repeat it 2 times more, bringing the total to “3 sets”. Typically your entire workout will only take less than 20 minutes for this beginner stage. It is always a good idea to choose an upper body exercise, a lower body exercise and a “core” or stomach exercise.
The information below is only for beginners to get started. There are different exercising styles that focus on the same body part. Once your body is very familiar with it, move on to other styles so your muscles would not reach a stagnant stage. The ideal time to move on is 3 weeks.
Once you feel that this routine is too easy, it is time to move on to harder exercises or use weights. It should only take you around 2 weeks to reach this stage.
Body Part Exercise
1- Chest/Triceps – 20 rep x 3 sets of Knee push up.
2- Back/Biceps – 20 rep x 3 sets of dumbbell bent over row
(I would recommend going as low as you physically can)
4- Abs – 20 rep x 3 sets of leg raise
After getting the hang of it, I began to add more numbers to my sets and change the type of exercising but still focusing on the core areas of my body which are the abs, legs and triceps. I would only work out three to four times a week. I still eat what I want but just in moderate amounts. On the 2nd week of exercising I notice changes in my lifestyle. I no longer feel tired or lazy. I can walk for a distance without the need to catch my breath. Many of my classmates also noticed the changes in me. They said I became more radiant and happy compared to the first time that they met me.
*Maintain prefect form, tempo, breathing and increase weight whenever you feel that you can.*
Till today I still continue exercising at moderate pace to keep fit so I would not go back to the dark side. The point of me writing this whole article is to try and motivate my fellow readers and friends that healthy living is the way forward. By debugging the myths, giving you some tips of beginner exercise and my experience, I hope you will be able to change to a healthy lifestyle.
Below is my current exercising routine for reference;
Body Part Exercise
1. Chest/Triceps – 10 rep x 10 sets of Knee pushed up.
2. Back/Biceps – 10 rep x 10 sets of Assisted pull-up
(I would recommend going as low as you physically can)
4. Abs – 10 rep x 10 sets of leg raise
That’s all for me. Good Luck and Keep healthy 😀
Should there be any doubts or inquiries feel free to leave a comment below and I will revert back to you ASAP.
By : Ong Michelle