A brother contacted me recently who is trying to lose weight specifically so he can participate more effectively in opposition activities. Masha’Allah. He is quite overweight, and said he has tried many diet programs and tried going to the gym, but nothing has worked.
I think a lot of brothers are probably in a similar situation.
Regarding weight loss, first of all, you should recognize that it will take time. I don’t recommend diet plans that promise dramatic results in a short period. This style of weight loss is not healthy, and it does not promote a long-term lifestyle change.
Obviously, you need to reduce your calorie consumption and eliminate junk foods from your diet as much as possible.Remember that just because a snack may be small (like a cookie or a piece of baqlawa) its calories may be excessive.
If you are 20kg or more overweight, I suppose the standard advice is to do aerobic exercise. However, I have a different recommendation:
Do push-ups. They are really one of the best total body exercises you can do, and your extra weight will only increase the effectiveness.
I literally lost around 15kg doing almost nothing but push-ups. Initially, I could barely do 10. I found it useful to arrange my exercise around the Salah; I would do 10 psh-ups before and after each prayer (100 per day); and I steadily increased the repetitions every two days, until I was eventually doing 100 before and after. At that point I started doing 500 in the morning, and 500 in the changed my routine and committed myself to completing 1000 before ‘Isha, then before Maghrib, then before ‘Asr, etc.
At first I did sets of 10 rested long enough between each set to take 10 deep breaths; then I increased the number of repetitions per set until eventually I could do 100 push-ups consecutively. And I lost weight while building muscle, strength and endurance.
In addition to push-ups, I would recommend doing squats according to a similar routine. Squats build your gluteal muscles and quadriceps, the biggest muscles in the body. Increasing muscle mass here will improve your body’s capacity to burn surplus calories. Remember, muscles are like the body’s oven for burning fat.
If you do not have any medical condition which causes obesity, the only things you really need to be able to lose weight is will power and discipline.
May Allah grant you all health, strength and fitness.
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