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  ...