From the exercises I have done so far, running or jogging seems to be the easiest and fastest way to lose weight
I started my workout journey almost a year ago, not to lose weight but simply to become stronger. My routine primarily consisted of push-ups and mountain climbers every other day. Over time, I decided to set a new goal: running 5 kilometers. No more, no less.
To achieve this, I searched YouTube and came across an 8-Week Training Plan to Run Your First 5km from the Global Triathlon Network (here's the link to the traning plan). I followed the running plan and didn’t skip a single session until the sixth week. However, to focus on this new goal, I had to sacrifice my push-ups and mountain climbers routine.
By the sixth week of jogging, I noticed something surprising—my six-pack was starting to show! My waist felt firmer, and even more exciting, I was able to fit into my old jeans that I hadn’t worn in nearly five years. While I didn’t measure my waist with a tape, this transformation was undeniable.
Curious about these results, I started researching why running contributed to such quick weight loss. Initially, I thought exercises like mountain climbers were enough, but running turned out to be a game-changer.
Here’s what I learned:
Running doesn’t just engage your leg muscles—it activates your entire body. When I first started the program, I experienced unexpected soreness in my shoulders and neck muscles, which highlighted how comprehensive running is as a workout. I even felt minor pain in my teeth, which I suspect was linked to how running impacts every part of the body.
If you want to start running but feel intimidated, begin with small steps. Walk or jog for just five minutes daily. The key is consistency. Don’t compare yourself to others or try to compete. Focus on building your routine and beating your own limits. Over time, gradually increase your duration from five minutes to ten and so on.
This same approach helped me improve my push-ups. When I started, I could barely do 40 push-ups in 30 minutes (and those were elevated push-ups). Eight months later, I could consistently do over 150 push-ups in the same timeframe.
The takeaway? Small, consistent efforts can lead to big results over time.