Are you struggling to lose weight in college? Don't have enough time to lose weight? Many of these reasons are caused from a lack of time and personal resources. Even though you may not have control over when your lectures or exams are being held you do have control on what goes on after those busy hours. So if you want to learn how to lose weight in minimum time check out how to avoid the "freshman 15" using these 6 simple tips.
Write Up A Weight Loss Plan
Before embarking on your weight loss journey the first thing you'll need to do is to write-up a weight loss plan. This weight loss plan is crucial to your weight loss since it forces you to focus on what needs to be done in order to lose weight. Having a weight loss plan also helps to eliminate procrastination and doubt by providing a clear goal and steps required to achieve that goal.
So if you're up for the challenge here's what you'll need to do - write-up a goal of how much weight you would want to lose, a deadline of when that goal needs to be accomplished, which days you'll exercise as well as a list of exercises you'll use, what foods to consume and for those who are really pressed for time - a timetable of your life for an entire week. This includes when you go to bed, what classes and lectures you have on that day, when you go out and party and so on.
Once you've written your life timetable you may notice unproductive activities which take up a lot of time such as watching TV, playing computer games and surfing the net randomly. Once you've removed these activities from your life then you can squeeze in the time to lose weight. All you really need are 6 hours out of an entire week (168 hours) to start seeing dramatic changes to your physique. It sure beats watching TV, computer games and surfing the net randomly.
Take Action On Your Weight Loss Plan
Even though you've written up a weight loss plan you still have to put it into practice. If you don't follow-up on your plan you'll never get round to losing weight at all. By taking action on your weight loss plan you'll be one step closer to your goal and be on the track to achieving your desire physique.
Use HIIT Cardio
As potentially harmful as it may suggest it's by no means involve getting hurt in the process. HIIT stands for High Intensity Interval Training and is one of the most effective exercises around for burning fat. Some even say that HIIT is superior to regular steady state cardio. Why you might ask? Well, HIIT alternates between periods of high intensity exercise and low intensity exercise elevating your metabolism for an entire 24 hour period after you exercise.
In contrast, steady state cardio only elevates your metabolism for the duration of the exercise. So by comparing the duration of HIIT to regular state cardio we can see that more calories are burned overall with HIIT resulting in a faster weight loss. This is not just one of those gimmicks you see being advertised on TV and online for quick weight loss this is in fact based on credible research led by the top fitness research institutions. Just do a quick search for "HIIT cardio" if you have the spare time.
Incorporate Resistance Exercises Into Your Workout
As part of a balanced approach to exercise one should not only use HIIT cardio but should also incorporate resistance exercises into their workouts. The reason behind this is that while you are losing fat doing cardio some muscle tissue will also be lost as well. I'm not implying that you should cut down on cardio but you should also include resistance exercises to build muscle which in turn elevates your metabolism making it easier to burn fat. Overall this is what you want as we all know how hard it is to lose fat.
When it comes to which exercises are the most effective for building muscle nothing comes close to these following exercises - bench press, barbell squat, deadlift, push ups, pull ups, chin ups, dips and pistol squats. What do these exercises have in common? These exercises are compound movements meaning that they recruit multiple muscle groups in the body thereby stimulating a greater release of muscle building hormones such as IGF-1 (Insulin like Growth Factor-1), HGH (Human Growth Hormone) and Testosterone.
Eat Frequently Throughout The Day
When it comes to losing weight for college students one has to eat frequently throughout the day to prevent your metabolism from slowing down. However this does not mean you can eat 24/7 as you'll obviously gain weight. What I mean is to consume smaller meals frequently throughout the day. We're talking about 4 to 6 smaller meals throughout the day or if that's too much preparation, 3 meals and 2 to 3 snacks in between. One should be focusing on high protein, moderate carbohydrate foods.
Foods you should focus on include wholegrains such as brown rice, wholegrain bread, wholegrain pasta, rolled oats, lean meats such as chicken, mince meat, turkey and salmon, dairy such as milk, cheese and eggs as well as your fruits and vegetables. By following these guidelines you'll be on your way to a leaner physique in no time.
Go to Bed Early
Lastly, to accelerate your weight loss one has to have ample amounts of sleep. Sleep is crucial in that it is during this time when your body recuperates. It is also the time when your body burns fat and repairs muscle tissue as a result of the hormones IGF-1, HGH, Testosterone and Melatonin being released. One should aim for around 6 to 8 hours sleep preferably before 10pm as it is between the hours of 11pm and 1am that the hormones are released. So think carefully before you go out to that party your friends have been pestering you all week, you're here to lose weight and to lose it as quickly as possible.
When it comes to losing weight...time is the only thing we don't have control over. However we do have control over what we do in our lives. Apart from the inevitable lectures and exams you need to take, outside of these hours are when we do have control over our lives. Take responsibility today on losing weight in college.
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