Each of us want a healthy and fit physique. After all, you often see models and athletes with that gorgeous, fat-free bodies. So if you are wanting to get fit as well, you don’t need to sacrifice your diet with restrictive eating program.
You just need to enjoy any sports you like!
As you know, any physical activity can help burn calories and fat, thus results to fast weight loss. The question is, which sport is the best for you?
Read on and I’ll discuss the top ten sports that can truly help you lose weight fast!
Boxing
Don’t be terrified if you thought you are going to fight someone just to get fit, no no!
Boxing is one of the cruelest sports out there, and many have died or suffered permanent health damage from this sport. But that is for professional boxers.
Boxing as a hobby or physical fitness can give you great rewards physically. It can shed a lot of pounds in just your first day in training. Can get you ripped in just two weeks and have a toned muscles in just a month.
There are many training regimens for boxing. This include stretching, shadow boxing, foot work, cardio workout, sparring and many others. Boxers can even shrink as low as 105 pounds just by boxing regularly (1).
Sprinting
Another sport that can drop your weight ultra fast is sprinting. This is the easiest sport to adapt and you don’t need any special equipment to get going.
According to experts, sprinting makes you breathe harder consequently increases the amount of oxygen in your blood. What does this to your body? A lot!
First, you can burn at least 900 calories from just an hour of sprint interval training. It also helps detox your body swiftly, making your body more healthy than ever. It also strengthens your immune system, increases your metabolism and heart rate (2).
So want to lose weight fast? Go try sprinting for a change!
Soccer
The most beloved and renowned sports worldwide. Soccer isn’t just fun and enjoyable to play, but it also provide tons of rewards for your health as well.
You probably thought that soccer only works out your lower body particularly your legs and feet. But that’s not the case. To be able to play good soccer, you need to exercise your whole body.
It works every part of your muscles and with a lot of running associated with soccer, your heart will benefit as well because it keeps the blood flowing, improving circulation.
Soccer builds muscle mass and burns a lot of calories, boosts your metabolism and increases your energy levels. This study proves that soccer efficiently burns fat (3).
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Tennis
Like soccer, most people thought that you are just working your dominant hand/arm with tennis. While that is true, tennis is actually a type of sports that works out your whole body for fast weight loss and even provides dozens of health benefits (4).
Tennis can be played by any person at every age and level. It is practically a fun activity. Tennis involves timing, accuracy, technique, sprinting, and other intensified training regimens.
Swimming
While not all people can swim, this physical activity can help burn at least 500 calories per hour, which not only helps you lose weight, but also promotes other health benefits as well.
Plus, swimming is a non-contact sport, a great toner and you don’t have to worry about injuring your knees, muscles or joints.
Swimming enables you to use all your body’s muscle groups just to help your body propel in water. This means that you can improve your muscle strength, fortitude, posture and flexibility when you swim.
This activity is also an aerobic training program. It promotes cardiovascular benefits without the hassle of any injury. This makes swimming a prime slimming regimen candidate for overweight and obese individuals (5).
Basketball
Another all-around sport that can get you fit in no time!
There are a lot of sports, or exercises that can help your lose weight, and basketball can exactly do that task for you.
Basketball involves running, stretching, technique, footwork, upper and lower body strength, flexibility and much more. It is also a good cardio workout as you need to sprint the court up and down just to make and defend baskets.
According to experts, an hour of playing basketball results in drastic changes in body composition and can burn at least 600 calories, which is a lot compared to other sports listed here (6).
Of course, don’t get carried away playing basketball as this sport can also increase your chances of injuries.
Cycling
Another low impact option for those who wants an effective and enjoyable exercise program. Biking or cycling allows your heart rate to increase with less wear and tear on your joints, ankles, and knees compared to basketball or soccer.
If you have an experience as a cyclist, then you know how healthy it is to do this exercise. You can opt for a moderate cycling routine, or go further as you wish. You can even try cross-training if you want.
You can also try using an indoor stationary bike in case you don’t want to go outdoors especially that we are in a pandemic.
Cycling is a great cardiovascular workout that any gender at any age can truly enjoy! This study showed that cycling has positive effects on body composition, fitness and blood variables in young adults (7).
But of course, if you choose this option, you need a reliable and quality bicycle which isn’t cheap.
Gymnastics
This sport is not for everyone. But if you like to lose weight fast, then this sport might be an option for you.
Gymnastics require massive energy and fitness to be able to do its acrobatic moves and balance. Of course, you also need to have that upper and lower body strength as well.
With that said, you might start your workout with proper upper body training that include weight lifting, and of course, flexibility which requires stretching and many others.
Doing this sport gives you that best body that you can dreamed of. I mean, have you ever seen a fat gymnast? You get it right?
Badminton
Like tennis, badminton is another option for those who wants an indoor sport for their physical fitness program.
This sport requires great reflexes, speed, upper body strength, flexibility, timing and balance. You also need to have a great stamina to be able to succeed in this sport.
These are the reason why badminton is a great exercise option for many overweight individuals. It is also fun and an enjoyable activity as well.
In this study, young adults have improved their HDL cholesterol levels and body composition by just following a regular badminton and aerobic exercise routine (8).
Martial Arts
Love MMA? If you do and you are out of shape, then I suggest you try martial arts for fitness.
There are several types of martial arts to choose from – karate, judo, tae kwon do, jujitsu, kickboxing and many others.
All of the sports mentioned above can get you fit fast. Why? Because martial arts require discipline and with discipline, you must stick with the fitness program.
So you can’t say no to a martial arts instructor!
According to experts, an hour of practicing karate or kickboxing can shed at least 750 calories, the highest number among the sports listed here (9).
Martial arts can tone your body fast, helps strengthen your core muscles, improves your posture and your reflexes. Heck, it can also make you a dangerous person as you’ll learn how to defend yourself.
Conclusion
So these are my top 10 list of best sports for weight loss. I want to know yours so let me know your favorite sport and comment it down below.
Of course, aside from healthy diet and exercise, you can significantly improve your weight loss by taking a reliable dietary supplement.
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References:
A Boxing-Oriented Exercise Intervention for Obese Adolescent Males: A Findings from a Pilot Study
by: Sarah Shultz, Lee Stoner, Danielle Lambrick, and Andrew Lane
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4234943/
Effects of Run Sprint Interval Training on Healthy, Inactive, Overweight/Obese Women: A Pilot Study
by: Taylor Rowley, Jennifer Espinoza, Jeremy Akers, David Wenos, and Elizabeth Edwards
https://www.facetsjournal.com/doi/10.1139/facets-2016-0004
Changes in Body Fat Content of Top-Level Soccer Players
by: Sergei Ostojic
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963243/
Health Benefits of Tennis
Babette Pluim, Bart Staal, Bonita Marks, Stuart Miller, and Dave Miley
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465255/
Effect of 12-Week Swimming Training on Body Composition in Young Women
by: Malgorzata Charmas, and Wilhelm Gromisz
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6388213/
Seasonal and Longitudinal Changes in Body Composition by Sport-Position in NCAA Division I Basketball Athletes
by: Jennifer Fields, Justin Merrigan, Jason White, and Margaret Jones
https://pubmed.ncbi.nlm.nih.gov/30135356/
Effects of 16-Week Spinning and Bicycle Exercse on Body Composition, Physical Fitness and Blood Variables of Middle School Students
by: Jang-Gun Yoon, Seok-Hee Kim, and Hyun-Seung Rhyu
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5667616/
The Impact of Aerobic Exercise and Badminton on HDL Cholesterol Levels in Taiwanese Adults
by: Yasser Nassef, Kuan-Jung Lee, Oswald Ndi Nfor, Disline Manli Tantoh, Ming-Chih Chou, and Yung-Po Liaw
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7281968/
Rapid Weight Loss and Dietary Inadequacies Among Martial Arts Practitioners from Poland
by: Anna Anyzewska, Igor Dzierzanowski, Agnieszka Wozniak, Magdalena Leonkiewicz, and Agata Wawzyniak
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266669/
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