2023-09-09 09:11:23
Yana Khymchenko is a young Ukrainian in her thirties who decided to take on the following challenge: practice jumping rope every day for 30 days.
Here is his feedback.
Why did she decide to do this challenge?
It all started following the little rolls of winter got under his clothes.
5 kilos more on the scale is not huge either, that being said, Yana measures 1.60 meters so a weight gain, even minimal, can be seen quite quickly on his silhouette.
Feeling less good regarding herself, she considered that it was time to regain her figure.
At the same time, she came across YouTube videos of people, both men and women, practicing jump rope and explaining that this activity had allowed them to lose weight considerably and quickly.
She therefore decided to give it a try with the dual objective of losing weight and toning her figure. That’s how the fitness journey began and she embarked on her own 30-day challenge.
Also Read: He Does 100,000 Rope Jumps in 30 Days, Here’s What Happens to His Body
The benefits and expectations of skipping rope
Because Yana is conscientious and concerned as much regarding her physique as her health, she started by gleaning information from the web in order to know what to expect and how to go regarding it.
All the articles, blogs and comments were pointing in the same direction: skipping rope is considered one of the most effective cardio exercises and you can burn between 400 and 700 calories per hour.
Another considerable advantage, on days of bad weather or simply not being too lazy to go out, it is possible to practice at home (if the neighbors below are not too fussy regarding noise).
In addition, when it comes to investment, a skipping rope is not very expensive. This discipline therefore has a certain practicality and allows you to do sport at a low cost.
Read also: Skipping rope and calories, calculate your expenditure!
The right technique to avoid injury
A year earlier, while doing jumps the wrong way, the miss injured her knee. Beyond the pain and discomfort, it is also the impossibility of doing sports.
She therefore took the initiative to watch videos in order to learn a little more regarding the technique of jumping rope to practice in complete safety.
Here are the key points she discovered. It’s necessary :
Land on your toes and not on your heels or flat feet; Take small breaks between each session.
Read also: Jump rope: 15 exercises from the simplest to the most advanced to master when you’re starting out
His diet
The rule is that if you want to lose weight, you must create a calorie deficit. In other words, you have to expend more calories than you eat, or you have to eat fewer calories than you expend.
The only solutions are therefore either to exercise in order to burn as much as possible, or to eat less and/or more healthily in order to limit intake.
Yana having the objective of lose between 3 and 4 kilosthe question of food was therefore a crucial point for his efforts to be accompanied by results.
Taking into account her weight and height, she burns an average of 1,400 calories per day at rest. So she said goodbye to sweet treats, fatty products and fried foods.
In order to carefully monitor the impacts of her challenge on her figure, she also took her measurements.
The 30 day jump rope challenge
Week 1: One challenge hides another
During the first week, the first 10 minutes passed relatively quickly, she varied the tempos and jumps.
She gave herself a short break of a few minutes between each session, and her first session lasted 25 minutes. In the end she was exhaustedbut satisfied.
In order to monitor her results and progress, she set up a monitoring table which she completed following each session. She found this solution to be a perfect tool for maintaining motivation, even on days of acute fever.
Mentally, the first days were rather easy and that’s often what happens when you start an activity, you feel full of enthusiasm.
However, as the days passed, it became more difficult for him to continue.
On the other hand, regarding her nutrition, this is where she had to face a real challenge.
She actually noticed that before her jump rope marathon, she ate haphazardlyalmost any time and above all anything.
She was therefore required to give up her favorite foods and this is what made her suffer the most during week 1.
Read also: Does cardio not make you lose weight? Be careful, you may be making these 4 mistakes that are blocking your weight loss
Week 2: On the job
In terms of diet, the second week was much easier, his body having adapted to his new diet and his stomach having finally accepted the situation.
It was therefore in the middle of the course that she was able to begin to notice the first effects on your silhouette : her stomach was undeniably flatter with more tone.
The scales and the tape measure were merciful, showing her that she had lost 1.3 kg and 4 centimeters from her waist.
Her good results gave her unwavering motivation, she felt full of energy and continued her efforts much more easily, both with the jump rope and with food.
Also Read: Here’s What REALLY Happens to Your Body When You Jump Rope Every Day for 30 Minutes…
Week 3: And there lies the drama
The third week went by like a letter in the mail, she practiced 40 to 45 minutes of jump rope daily and respected her diet without too many hiccups or frustration.
Unfortunately, she had the bitter experience of realizing that there was a very real gap between her predictions and reality. It is therefore with enthusiasm that she climbs on her scale, and with amazement thatshe discovers that she has gained 500 g!
At this point, she feels disappointed and frankly pessimistic regarding the outcome of her challenge. A real feeling of injustice took hold of her, especially following having put in so much effort.
Rather than letting yourself be defeated, she decided to analyze the errors that she might have committed.
She then discovered, via the internet, that it is preferable to stick to 2 or 3 meals per day when you want to regain your figure, and that paying attention to the number of calories is not enough.
Week 4: We take stock, calmly
During the fourth week, she therefore decided to adjust her approach and limit herself to 2 meals per day.
And when she felt hungry during the fasting hours, she fell back on unsweetened drinks (water, tea, coffee) to fill your stomach.
For her training, she progressed step by step and by the end of the 30 days, she was able to push her sessions up to 50 minutes – 1 hour.
At the end of 30 days, the results are very positive. She notes that:
The bidou has completely disappeared for the benefit of a flat and firm stomach, even revealing some abs; She lost a total of 3.2 kilos, so the weight goal was achieved; She lost 5 cm from her waist and 1.5 cm from each thigh; She feels much better in her head and in her body. Updated by Emma on: 09/09/2023
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