Your Questions About Weight Loss Plan For College Students

by Maricela on May 8, 2013

Ruth asks…

help with a weight loss plan?

I’ve been working out for about 3 yrs but i always have a hard time actually losing weight, i have no idea why [any suggestions?]

but i would like help making a weight loss plan, i’m a full time college student so it feels like i dont have too much time between hw and actually going to school, but i wood really like to finally lose weight

these are the things i have that to work with for exercise; Running, exercising bike, jump rope, 30-day shred video …. how many mins a day should i exercise and for how many days [min & max]? I would like to lose 15 lbs in 2 months ….. i know eating is a huge part of weight loss but im sure i have that part down

& i’ll take any other tips =]

Maricela answers:

Anytime someone needs to lose weight, they just have to remember to USE more calories than they take in each day. For every 3,500 calories you burn over and above what you take in, then you lose a pound. Take in 3,500 more calories than what you used that week and you gain a pound.

So, to lose 1 lb. Per week, you just need to burn 500 calories more per day than you take in. To lose 2 lbs per week, burn 1,000 calories more than you take in.

To do that, EITHER eat less or exercise more or do both. Your choice.

I have found that counting calories on what I eat and trying to eat a certain number each day helps me a lot. There’s an easy calorie calculataor FREE at the following website: www.fitday.com

Plus don’t forget to drink AT LEAST 8 glasses of water (not milk, tea, coffee, soda pop but actual, pure water) each day.

Susan asks…

I am a college student who wants to get in shape. I need a workout plan. Any suggestions?

Programs like P90X and Crossfit require loads of equipment or the constant purchase of brand name supplements. I do not have the money for that. I can buy a few things in terms of equipment but nothing crazy. I just want to look better and feel good about myself.

Maricela answers:

Doing an effective whole body conditioning and weight loss workout
can be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don’t have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them).
Here is a list of 20 exercises you can do right in your own home for
a great whole body conditioning and fat loss workout.

Exercises:

Group 1:

Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg “Get Ups”

Group 2:

Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press

Group 3:

Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you’re ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.

Thomas asks…

which exercise routine would be best?

I was thinking about getting Insanity (the DVD workout) Or just by going to the gym. But I wouldn’t know what to do at the gym. Ill probably have something planned for a month and then ill probably get tired of it. And I’ll reach a plateau effect, something I’m trying to avoid and worried about. I want to lose the fat and build muscle. Oh and I’m also on Nutrisystem. (the reason I got Nutrisystem was because I’m a college student and I really dont have the time nor are in the mood to cook). Any advice?

Maricela answers:

By building muscle, you are going to give your body a huge jump start on burning that fat away. You definitely want to try a program that will be primarily based on weight training but also has some cardio mixed in.

Someone already mentioned P90X – that’s a great program. You can also try Chalean Extreme which is also very good. It all depends on which trainer matches you best. I like both Tony Horton (P90X) and Chalene Johnson (Chalean Extreme). The great thing about either program is that the guide books that come with them give you the details of the various exercises so if you did decide you wanted to go to the gym for a workout, you could bring your guide book with you and do the workout there.

I’m not sure you’re going to be getting enough calories in for any type of weight training program if you stay with just Nutrisystem. Being calorie deficient is definitely going to hamper your weight loss progress. My suggestion would be to find clean, healthy foods that are easy to make. You can always message me if you need more details.

Best wishes on your health & fitness journey.

Charles asks…

I’m 19, 5,4 and 135lbs =( I have 1 1/2 mth before ballet starts again quickest weight loss is?

I’m on pointe and 135 is a huge NO =( college does that I don’t drink or smoke.. Full time student and full time employee but ballet is my passion and I need to get back at 115 ASAP.. Please help thank you.

Maricela answers:

To lose weight u need to eat right and have a workout plan 5-6 days a week.u have to want it.
***try this u need to change ur diet.
Eat six times a day. Ea of ur 3 main meals needs to combine a lean protein such as chicken breast ground turkey turkey bacon egg whts also combine that with a complex carb such as a baked potato or sweet potato wild rice brown rice oatmeal or girts. Also add fresh fruit and vegies to lunch and dinner. Pick fruits low in sugar like pears and berries. If u get canned vegies get ones with low sodium. Eat every 3-4 hrs keep ur metablism moving.
***also the most important part is WATER drink at least 64oz. No soda or juice. Water will curve ur cravings.
U need to hit cardio 3-4 times a week running outside it great workout if u can hit a gym and cardio machine is great at least 30mins***
also add weight/strength training 3 times a week.u can google free weight traning guides anywhere. Its not hard to find things for free. Also for those wanting sexy hot abs. A nice toned stomach comes from a body with low body fat. So if ur overweight and u do a million crunches or any ab workout you r wasting your time!!! Cant see the muscles under fat. Low body fat equals=a nice flat toned stomach.
***plan ur meals ahead of time.always have a healthy snack with u so u wont be tempted to eat fast food. Also if u wait to late to eat u will get so hungry u will eat the world. Make time to work out start out with 30 mins then increase.its ur body treat it right. Ur diet alone can help lose weight but working out makes ur body look good. Shows muscles and tight skin which is sexy and beautful. Stick with it ur body will amaze u!!! To be healthy and look great u need both in ur life. Good luck

Lisa asks…

How to lose 20 lbs. in two months, as a college students? Please provide daily meal and exercise plan!?

I need some help!

Maricela answers:

I know your situation im in college two and thats probably the hardest time to lose weight because of all the restraunts around, stress, and busy schedule

but you need to understand that on the weekends when you drink there are calories in that too so if you wanna drink alot you cant eat alot which in the end will get your drunker faster

just sticking to fruits and vegies isnt the only thing you should do when you have a routine your body accomidates that e.g. Waking up early everday means when you sleep in youll end up waking up around that time you usually wake up, doing only a certain types of work outs will make you level off, and your diet if you only eat healthy foods your body take away from its own resources (fat and muscle) so you need protien too so you dont lose muscle (eat chicken breasts and fish) also you should lift weights to ensure you dont lose muscle high reps low weight: youll tone more than anything, low rep high weight: exact opposite youll get huge but not as much fat loss

for working out look in the mirror and think about what you wanna improve on and then work towards your goal

take a picture of you now and hang it up because if you look in the mirror two or three times a day you wont see your results unless you know what you used to look like

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