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Are You Sick and Tired of Your Flabby Belly Fat, Love Handles and Lumpy Legs?
Did you know that being overweight increases your risk of heart disease, stroke, diabetes, cancer and sleep apnea?
Discover how to eliminate these problems and build a slimmer and sexier body in under 4 hours per week without resorting to bogus supplements and expensive exercise machines.
Start today! by signing up to my How to Lose Weight In College Email Series in the sign-up box below.
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College Students! Learn How to Lose Weight In College With This Comprehensive Guide
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Trying to lose weight in college doesn't have to be too complicated or time consuming if you develop a plan of action and stick with it. Most people simply dive into a diet and exercise program without a plan and ultimately fail. As the saying goes "If you fail to plan, you plan to fail" and this is most evident in losing weight. So before you start your weight loss journey have a pen and paper ready to jot down some notes on what I'll reveal to you below.
Write Up A Weight Loss Plan The first thing you'll need to do before embarking on your weight loss journey is to write up a plan. This plan will ultimately decide whether or not you'll succeed or fail with your weight loss goal. You'll need to write down how much weight you'll want to lose, a deadline of when you'll want to lose that weight, what foods to consume, what type of exercises to do as well as which days to exercise. By writing up a weight loss plan you're already one step closer to your goal. Take Action On Your Weight Loss Plan Writing up a weight loss plan will make you one step closer to your goal however you'll remain there indefinitely unless you take action on it. By taking action on your weight loss plan you'll assure yourself that you'll eventually reach your goal Eat Frequently Throughout The Day With Healthy Foods When it comes to losing weight for college students it can seem difficult to choose the right kinds of foods as a result of an overwhelming number of take away outlets on campus. One can avoid this situation by shopping for healthy foods at the local supermarket. You should shop on the outskirts of the supermarkets as they usually contain the fresh produce such as fruits and vegetables, the deli which sells red and white meats and the frozen section which contains the dairy products. By focusing on these sections you'll be an expert on buying healthy foods in no time. When it comes to eating food one should consume between 4 to 6 smaller meals throughout the day, if that is a little too much in food preparation then I suggest you consume 3 main meals with 2 to 3 healthy snacks in between for a steady flow of nutrients to your body. You should be consuming high protein and moderate carbohydrate foods. Foods you should consume include whole grains such as brown rice, wholegrain bread and wholegrain pasta, lean meats such as chicken, salmon, turkey and beef, dairy such as whole eggs, milk and cheese and fruits and vegetables. By following this guide you'll be on your way to a leaner physique. Use Supplements Wisely If you are using supplements to aid your weight loss then be careful which supplements you choose as some may cause serious adverse reactions. Supplements you should be on the lookout for involve some fat burners as they're known to contain Ephedra, Ephedrine or Caffeine. Although I don't recommend any supplements to lose weight one supplement that seems promising is the simple multivitamin. Multivitamins simply top up your intake of vitamins and minerals especially if you're not consuming enough fruits and vegetables. However don't take my word for it, research which supplements you may think you'll benefit from and decide whether or not you really need it. After all they're only there to supplement your diet. Use HIIT Cardio You maybe wondering what HIIT Cardio means as it does not sound too appealing. Well HIIT stands for High Intensity Interval Training and is one of the most effective weight loss exercises around. In fact HIIT is so effective it's even considered superior to regular steady state cardio training. Why you might ask? Well research has shown that HIIT elevates your metabolism for an entire 24 hour period after your exercise session as a result of a phenomenon called EPOC or Excess Post-exercise Oxygen Consumption. EPOC allow your body to continue burning calories all day long even when you're fast asleep at night. There are also other benefits to HIIT including a much shorter exercise session which means you can have an HIIT sessions as short as 10 minutes to half an hour, it surely beats jogging on a treadmill for an entire hour, it's a lot more interesting in terms of variety as HIIT is based on alternating between high and low intensity exercises and it also prevents muscle breakdown from excessive exercise which is evident in regular steady state cardio. Below is an example of a 20 minute HIIT routine. 1st set - 60 second walk, 30 second sprint 2nd set - 60 second walk, 30 second sprint 3rd set - 60 second walk, 30 second sprint 4th set - 2 minutes walk, 30 second sprint 5th set - 2 minutes walk, 60 second sprint 6th set - 60 second walk, 30 second sprint 7th set - 60 second walk, 30 second sprint 8th set - 60 second walk, 30 second sprint 9th set - 2 minute walk, 30 second sprint 10th set - 2 minute walk, 60 second sprint Incorporate Resistance Exercises Into Your Workouts As part of your goal to lose weight, building muscle is another priority you have to take into account. By building muscle you are effectively raising your body's metabolic rate thereby accelerating your weight loss. Keep in mind though that muscle is denser than fat thereby making it heavier. Many who begin a weight loss routine will notice a small increase in weight resulting from an increase of muscle mass so do not be too concerned about those numbers on those scales. The main thing you should be focusing on is body composition, basically how much fat mass you have in relation to how much muscle mass you have. This is measured in body fat percentage which we'll discuss later on in this article. When it comes to which exercises are the most effective for building muscle mass, nothing can come close to these exercises - bench press, barbell squat, deadlift, pushup, pullup, chin up, dips, pistol squats and janda situps. These are all considered compound exercises since they recruit multiple muscle groups with the exception of janda situps since they isolate the abdominal muscles. With the recruitment of multiple muscle groups in the body this in turn stimulates a greater release of muscle building hormones such as Testosterone, IGF-1 (Insulin Like Growth Factor-1) and HGH (Human Growth Hormone). Go to Bed Early On your quest to losing weight one must retire to bed early at the end of everyday in order for your body to recuperate, it's one thing to eat right and exercise vigorously but if you don't get ample rest you won't let your body function at it's best. On thing you have to take into account is that sleep allows your body to build lean muscle tissue and burns fat so take that into account when you're partying late at night. Record Your Progress As part of a successful weight loss plan one must record their progress. Usually people record their weight loss progress by weighing themselves on a regular basis however it's not as effective as it turns out to be. The reason behind this is they often don't know what they've lost. Even though fat is lost other body compositions may also be lost such as water weight and muscle mass. So blindly assuming you've lost all the weight as fat is a foolish assumption. One of the more effective ways for recording your progress is to determine your body fat percentage. This can be achieved by using a body fat caliper or bio-electrical impedance scale, sort of like a set of scales on steroids. By measuring your body fat percentage you can get an accurate estimate of how much fat you need to lose. The healthy body fat range for men is from 8% to 25% and for women is from 21% to 36%. The age range for these percentages ranges from 20 to 79 years, lower body fat percentages are recommended for younger ages whereas higher body fat percentages are recommended for older ages. Women usually have higher body fat levels as a result of the female hormone Oestrogen so don't be too surprised at the significant differences between men and women's body fat levels. Lastly one more effective weight loss progress tool is by measuring yourself with a tape measure. By measuring the circumference of your body parts you can get a fair idea of how much excess flab you'll need to lose. While there are no exact measurements for being fit and healthy a simple Google search for "healthy body measurements" will strike up a list of websites for healthy ranges of body measurements. By utilizing these different ways of recording your progress you'll definitely be on your way to a healthier and leaner you. Listen And Read to Personal Development Programs There will be times when you'll be confronted by obstacles ahead of you and it's your responsibility to overcome them. This is often the hardest part of your weight loss journey as you're ultimately responsible for your own results. One way to overcome life's myriad of obstacles is to listen and read to Personal Development Programs. Most Personal Development Programs share similar elements with each other so research which program you believe best suits you. Ultimately the most interesting program you'll come across and the one you believe is the best for you will be the one you'll succeed in. While it may seem I'm promoting Personal Development Programs understand that it helped me a great deal in my life. The Personal Development Program that helped me the most was Vic Johnson's "Claim Your Power Now" Series. Hang Around Fitness Minded People When it comes to losing weight in the long run who you hang out with will determine whether you'll succeed or fail. This is because the people you hang around with influence your thoughts and decisions. You've probably known this since high school. Jocks hang around jocks; nerds hang around nerds and so on. Just to let you know I don't mean to offend anyone I've mentioned. If I have offended anyone then I do apologize. There's a quote I remember well from Canadian Fitness Model Champion Vince DelMonte and goes..."You are the average of your 5 closest friends." When you think about it, it's rather accurate. So keep in mind who you hang around with. As detailed and comprehensive as this article may seem take note that it's crucial to understand what is required to succeed in losing weight. With precious little time you have as a college student I urge you to take action now by visiting the most successful weight loss program online - Mike Geary's Truth About Six Pack Abs. |
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