hh Sprints on the field 15 minutes o Full speed sprint to the 50 yard line and walk the rest of the 50 Tuck Jumps 5 sets of 12 o Lower your body into a squat as low as possible then explosively jump and tuck your knees to your chest Wall Sits 1 minute each 4 times o Place your back against the wall and hold a sitting in a chair position for a minute Monday Morning Low Intensity Training and Strength 45 minutes on treadmill or Elliptical or jog around campus Planks 5 sets 1 minute each Free Weights side lifts front lifts over the head 3 sets of 10 using a 10 5 pound weights Bench Press 3 sets of 7 o Increasing weight by 5 Weight Loss Diet and Exercise for college girls by Melanie Vaughn Purpose Encourage healthy weight loss in college girls by Providing information about different types of exercise Providing information on how to change your diet for weight loss Sharing the program I have composed throughout my experiment and research that helped me loose maintain my weight
hh          Sprints     on     the     field      15     minutes       o Full     speed     sprint     to     the     50  ...
My Program Diet Change From recording the food I ate I found many problems with my diet 1 I drank to many high in sugar sodium drinks a day In addition I consumed little to no water each day a I made a goal for myself to only consume 2 soda soft drinks per week Everything else I consumed had to be water 2 I was eating way too many bad carbs a No more white bread substitute it with whole wheat b Once a week I was allowed to eat two pancake French toast 3 I tended to skip meals a I had to eat three meals every day Skipping meals caused me to snack excessively or over eat at the next meal 4 Snacking Exercise for Weight Loss Variation in exercise is key to weight loss This means your workout plan should include a mixture of weight training and cardio Increasing your physical activity is key to weight loss You should strive to workout at least five days a week for 30 60 minutes Workouts resulting in weight loss Resistance Training This is also known as weight training Weight training develops lean muscle mass which helps to increase your metabolism In addition muscle also continues to burn calorie s post workouts o Ex squats bench presses free weights pushups sit ups etc When doing resistance training you should aim to do 3 sets of 8 12 repetitions In addition you should do various resistance exercises that work different muscles
              My     Program       Diet     Change        From     recording     the     food     I     ate,     I     fou...
5 Snacking a I stopped buying snacks for my dorm This decreased the amount of snacking I did because they were out of sight and out of mind b Instead of buying snacks in bulk I would bring a a snack fruit cereal back from the dining hall Exercise Plan I increased the amount I worked out outside of practice from 1 day a week to 3 days a week Sunday Afternoon HIIT and Weight training with Kirk Murphey Workouts varied each week but could include Squats w barbell o 3 sets of 10 Increasing weight by 10 or 5 each set Workouts resulting in weight loss cont Cardio Cardio is any form of exercise that increases one s heart rate o Ex running jogging sprinting cycling swimming etc It is important to understand the different Intensities of cardio and their impact on weight loss o High Intensity Interval Training This form of cardio involves intense short periods of exercise followed by a short resting period When doing this it s important to give 100 for the burst period This form of cardio burns a large amount of calories in a shorter period of time o Low Intensity Training Involves doing a cardio exercise at a steady pace for an extended amount 30 60 min This leads to more fat loss HIIT is intense and will wear on your body That s why LIT is of equal value because it will give your body time to recover Complete a HIIT workout once a week and the other day s body needs time to recover
5. Snacking      a. I     stopped     buying     snacks     for     my      dorm.     This     decreased     the     amoun...
Dieting for Weight Loss One mistake many people will make in order to loose weight is partaking in severe calorie restriction Yes calories do lead to weight gain and by restricting the amount of calories you eat you will loose weight With this said most often when someone is paying extreme attention to consuming a low amount of calories they fail to maintain a healthy diet A healthy diet is one that provides your body with all the proper nutrients needed For healthy weight loss dieting should be thought of as a lifestyle change Studies have shown that making small changes within one s diet leads to greater weight loss maintenance This is because these small changes can be carried out for a lifetime whereas it is less likely for someone to stick with a strict caloric intake regimen for their whole life In college it is a lot easier and realistic to make simple changes in your diet rather than attempting to measure and count the portion size and calories that come with the food you eat Changing your eating habits for weight loss 1 Start of by keeping a food journal a For the first week take notes on everything you eat and drink This is a good starting point for anyone looking to loose weight A food journal will show you how much how often and what you are eating This is a great place for self evaluation This will allow you to find ways you can improve your diet Ex If you drink 2 cups of soda a day your change would be to limit yourself to 2 per week 2 Limit yourself to one desert bar item a week In a college dining hall it is easy to fall into the trap of having a desert every day or even after every meal These foods tend to be high in fat and calories By limiting yourself to one per week you are cutting down on calories but still able to indulge in a sweet treat 3 Increase your water intake Substituting your favorite high in sugar drink with water is an easy way to cut down on the amount of calories you consume In addition many people tend to confuse hunger with dehydration Lastly water will fill you up which helps to stop overeating and unnecessary snacking
       Dieting     for     Weight     Loss      One     mistake     many     people     will     make     in     order    ...
Dieting for Weight Loss One mistake many people will make in order to loose weight is partaking in severe calorie restriction Yes calories do lead to weight gain and by restricting the amount of calories you eat you will loose weight With this said most often when someone is paying extreme attention to consuming a low amount of calories they fail to maintain a healthy diet A healthy diet is one that provides your body with all the proper nutrients needed For healthy weight loss dieting should be thought of as a lifestyle change Studies have shown that making small changes within one s diet leads to greater weight loss maintenance This is because these small changes can be carried out for a lifetime whereas it is less likely for someone to stick with a strict caloric intake regimen for their whole life In college it is a lot easier and realistic to make simple changes in your diet rather than attempting to measure and count the portion size and calories that come with the food you eat Changing your eating habits for weight loss 1 Start of by keeping a food journal a For the first week take notes on everything you eat and drink This is a good starting point for anyone looking to loose weight A food journal will show you how much how often and what you are eating This is a great place for self evaluation This will allow you to find ways you can improve your diet Ex If you drink 2 cups of soda a day your change would be to limit yourself to 2 per week 2 Limit yourself to one desert bar item a week In a college dining hall it is easy to fall into the trap of having a desert every day or even after every meal These foods tend to be high in fat and calories By limiting yourself to one per week you are cutting down on calories but still able to indulge in a sweet treat 3 Increase your water intake Substituting your favorite high in sugar drink with water is an easy way to cut down on the amount of calories you consume In addition many people tend to confuse hunger with dehydration Lastly water will fill you up which helps to stop overeating and unnecessary snacking
       Dieting     for     Weight     Loss      One     mistake     many     people     will     make     in     order    ...
My Program Diet Change From recording the food I ate I found many problems with my diet 1 I drank to many high in sugar sodium drinks a day In addition I consumed little to no water each day a I made a goal for myself to only consume 2 soda soft drinks per week Everything else I consumed had to be water 2 I was eating way too many bad carbs a No more white bread substitute it with whole wheat b Once a week I was allowed to eat two pancake French toast 3 I tended to skip meals a I had to eat three meals every day Skipping meals caused me to snack excessively or over eat at the next meal 4 Snacking Exercise for Weight Loss Variation in exercise is key to weight loss This means your workout plan should include a mixture of weight training and cardio Increasing your physical activity is key to weight loss You should strive to workout at least five days a week for 30 60 minutes Workouts resulting in weight loss Resistance Training This is also known as weight training Weight training develops lean muscle mass which helps to increase your metabolism In addition muscle also continues to burn calorie s post workouts o Ex squats bench presses free weights pushups sit ups etc When doing resistance training you should aim to do 3 sets of 8 12 repetitions In addition you should do various resistance exercises that work different muscles
              My     Program       Diet     Change        From     recording     the     food     I     ate,     I     fou...
5 Snacking a I stopped buying snacks for my dorm This decreased the amount of snacking I did because they were out of sight and out of mind b Instead of buying snacks in bulk I would bring a a snack fruit cereal back from the dining hall Exercise Plan I increased the amount I worked out outside of practice from 1 day a week to 3 days a week Sunday Afternoon HIIT and Weight training with Kirk Murphey Workouts varied each week but could include Squats w barbell o 3 sets of 10 Increasing weight by 10 or 5 each set Workouts resulting in weight loss cont Cardio Cardio is any form of exercise that increases one s heart rate o Ex running jogging sprinting cycling swimming etc It is important to understand the different Intensities of cardio and their impact on weight loss o High Intensity Interval Training This form of cardio involves intense short periods of exercise followed by a short resting period When doing this it s important to give 100 for the burst period This form of cardio burns a large amount of calories in a shorter period of time o Low Intensity Training Involves doing a cardio exercise at a steady pace for an extended amount 30 60 min This leads to more fat loss HIIT is intense and will wear on your body That s why LIT is of equal value because it will give your body time to recover Complete a HIIT workout once a week and the other day s body needs time to recover
5. Snacking      a. I     stopped     buying     snacks     for     my      dorm.     This     decreased     the     amoun...
hh Sprints on the field 15 minutes o Full speed sprint to the 50 yard line and walk the rest of the 50 Tuck Jumps 5 sets of 12 o Lower your body into a squat as low as possible then explosively jump and tuck your knees to your chest Wall Sits 1 minute each 4 times o Place your back against the wall and hold a sitting in a chair position for a minute Monday Morning Low Intensity Training and Strength 45 minutes on treadmill or Elliptical or jog around campus Planks 5 sets 1 minute each Free Weights side lifts front lifts over the head 3 sets of 10 using a 10 5 pound weights Bench Press 3 sets of 7 o Increasing weight by 5 Weight Loss Diet and Exercise for college girls by Melanie Vaughn Purpose Encourage healthy weight loss in college girls by Providing information about different types of exercise Providing information on how to change your diet for weight loss Sharing the program I have composed throughout my experiment and research that helped me loose maintain my weight
hh          Sprints     on     the     field      15     minutes       o Full     speed     sprint     to     the     50  ...
Wednesday Morning Low Intensity Normally 45 mins to an Hour o Hike on Perimeter o Jog around campus o High Knees o Side Shuffles to 1 minute plank hold I hope this booklet has educated you on exercise and dieting for weight loss In addition I hope that my program can serve as a guide or starting point for creating a program that fit s best for you Everyone is different so come up with a level of intensity and eating plan that is comfortable for you Remember Stay Focused on your goal Stay motivated and determined Don t look for the quick and easy way for weight loss
       Wednesday     Morning      Low     Intensity          Normally     45     mins     to     an     Hour      o Hike  ...
Wednesday Morning Low Intensity Normally 45 mins to an Hour o Hike on Perimeter o Jog around campus o High Knees o Side Shuffles to 1 minute plank hold I hope this booklet has educated you on exercise and dieting for weight loss In addition I hope that my program can serve as a guide or starting point for creating a program that fit s best for you Everyone is different so come up with a level of intensity and eating plan that is comfortable for you Remember Stay Focused on your goal Stay motivated and determined Don t look for the quick and easy way for weight loss
       Wednesday     Morning      Low     Intensity          Normally     45     mins     to     an     Hour      o Hike  ...