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What exercise to do
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09-10-2010 3:36pm#1
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you have 10-15mins to do some home based exercise every day or at least every other day. This will not only help with your goal but also make you study better.
Some variation of a mix of body weight exercises and some weights will get you a super workout in 10-15mins - e.g. (let me know mods that the video is ok)
If you did not have a kettlebell you could simply do press ups instead of the rows. There are hundreds of variations e.g. squats, core work, bench dips, step ups, box jumps, skipping, burpees, lots of exercises just using a band etc
There are plenty of options but IMO you are making a statement instead of asking a question and looking for an answer0 -
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hey, i'm not an expert put would just add the following:
check the soup - some of the stuff you get in a carton can be crap and full of salt (maybe try making your own soup at home in a blender - it is really easy but wont last as long - i.e. you will have to make it regularly and not keep it in the fridge for weeks).
secondly, at your age you really should be doing more than just exercise at the weekends. i know you are busy but there's nobody so busy they cant squeeze in 15 mins of skipping or something - anything is better than nothing. it is best to get into a routine now. i haven't looked at teh video that someone posted above - but if it is a 15 mins high intensity type work out - perfect! (15 mins is only because you are so busy - you should really be trying for more).
take you're weight or measure your waist or whatever and write it down somewhere. stick to your new diet and exercise a bit more and dont weight yourself for a few weeks - it can be really off putting to weigh yourself regularly and find you are losing nothing/a pound or two at the very start. waiting a few weeks and having measurable results can be more motivating i find (although i'm putting on weight not losing it !).
good luck
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I live at home - though I am hopefully moving closer to college within the the next few weeks.<snip>
OP can I ask if you are living at home with your parents or living on your own/with friends in digs?
Also what type of canteen facilities are available to you during the day?
M
At college we are not allowed to bring in our own lunch, any food we eat on the college premises, must be purchased from the college canteen.
If we could bring in our own food, then I would cook extra dinner the evening before and bring it with me for lunch.
In the canteen, the only foods available are: Sausage, Rasher, Pudding, Beans, Chili tacos (or whatever they're called), chips, lasagne & chips, spicy wedges, soup & rolls/bread, sandwiches - nothing else really, some days they might have Spag Bol, but not often. Which is why for lunch I tend to have the same foods each day as there isn't much/any variety.
There is a chip-shop down the road, but it isn't nice!
And as for getting up earlier, I get 6.5hrs sleep each night - which is barely enough - any less and I would be falling asleep during classes!0 -
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I don't mean to be smart, but have you read all the OP's posts in this thread???Hey there,
With regards to eating 6-7 meals a day and drinking whey protein drinks etc, you don't need to. you're not a bodybuilder,
You don't need to be a body builder to use whey protein! While I would recommend getting as much as you daily protein requirements from food, whey protein is simply another source of protein, and as long as the calories provided by the whey are counted in the OP's daily total, it is a convenient and effective method for taking in protein.you just need to shed a few pounds!
What? :eek:
The OP is 5' 5" and size 8-10 in clothes. She is fine weight wise. She stated she has a small pot belly that she wishes to get rid of, that's all.In fact the situation is difficult you are in. What I would do is bring in a lunch box, make up some wholewheat tortilla wraps, you can buy some chicken breasts and cook them over the weekend and put them in a tupperwear box, have another tupperwear box for some salad so in the morning you can throw them all in together, make two for the day, use some salad dressing or french oil dressing but only a tablespoon per wrap. Eat them at the start of one of your classes or between classes, no-one will stop you!
This may or may not be an option for the OP as she has stated that students are not allowed bring in their own foods, but must eat what is provided on campus, but would be worth considering if it were at all possible. But having chicken/fish etc sitting in a tupprware container in a warm classroom for a few hours may not be the safest option.Otherwise as the Op said, try and get breakfast into in the morning. Eating some porriage will give you the energy you need for the morning and the wrap will do for lunch and mid-afternoon snack.
For dinner you can make numerous things that are very quick and healthy,
frozen veg in the microwave is fine, it will retain more vitamins and minerals than boiling and steaming, also why not just oven bake some fresh fish like salmon wrapped up in tinfoil and seasoned with salt, lemon and pepper. It's fast easy and healthy. There are millions of recipes online that are very quick and easy to prep. In the late evening have a can of tuna or sardines or nuts. If you are hungary during the day have a bag of trailmix to nibble on.
I would advise going easy on the nuts and trail mix as 100g of mixed nuts provides ~600 cals. Not a great option IMHO when fat loss is the goal.I know time is important to you so doing a little more research on google will help you. Exercise and a healthy diet is the way to go. Although it sounds like if you are 5'5" and a size 8-10 then you are quite slim.
AgreeedTherefore your stomach fat is the most difficult to get rid of, however, seeing that you probably don't have much bodyfat per se getting rid of it shouldn't be so difficult if you stopping eating crap like chips and lasagne everyday.
This is kind of contradictory is it not?Cut out fried foods altogether, you can have one day where you cheat a little but don't go mental!
Agreed, but I would also swap as much white carbs as possible to wholemeal and also replace starch based carbs with more fiberous varieties (veg & some fruit) where possible.Wait until you move to your new place and then you will have lot more time. Remember there is a golden rule, always eat small meals several times a day. Three meals isn't the way to go to lose weight.
IMHO this is not true. The main thing when looking to manage your weight is calories in versus calories out.Eating several small meals will increase your metabolism and that's what you want to do!
Again IMHO this is a myth. Cals in Vs Cals out is more important then timing.With regard to working out or exercising there are lots of exercise you can do in your own room. No need to join a gym. Pushups, situps, walking, cycling, swimming, skipping, buy a small pair of dumbells from argos, they can be bought for less than €50 or even try on Gumtree.ie, you might pick up something very very cheap...
Agreed, though personally I would plumb for a kettlebell over dumbbells, but that's a personal preference.
Have a look at The Home Workout Thread for some ideas.If you do get weights like those i mentioned then just look up some exercises for dumbells on google and you'll find plenty of exercises there for beginners. It's up to you to find something that will suit you, everyone is different!
Goodluck!
Agreed. The main thing is to find some form of exercise(s) that you like, as then you are more likely to stick with them
M0 -
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I'll just say that you don't have to eat breakfast if you dont want to/ feel like. Read the leangains website (www.leangains.com) for more information. It's not the most important meal of the day, nice slogan coming from the food companies making you eat more (ok, I have no idea if it's a conspiracy, but the earlier you start eating, the more you'll eat in a day - at least this applies to me and sure, why not generalize a bit
).
Not eating breakfast should especially suit you because you're in college and presumably most of your activity in the day (at least to your first meal) is mental/involving the brain rather than the bicep. I find this helps a lot with concentration, whereas if I eat early, I'm a bit foggy and all I can think about is my next meal.0 -
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With regards to:
"You don't need to be a body builder to use whey protein! While I would recommend getting as much as you daily protein requirements from food, whey protein is simply another source of protein, and as long as the calories provided by the whey are counted in the OP's daily total, it is a convenient and effective method for taking in protein."
I'll accept that statement (even though it was meant to be funny), however, she is not losing weight, i.e. she's slowly gaining weight. Why spend extra money on whey protein? Just eat healthy foods.
" What?
The OP is 5' 5" and size 8-10 in clothes. She is fine weight wise. She stated she has a small pot belly that she wishes to get rid of, that's all."
As you clearly stated, she only needs to shed her stomach fat (which in my estimation could be 2 possibly 3 lbs, hence a "few") unless you are a in the medical profession and know the exact amount of body fat a female of 5'5" size 8-10 (sizes vary from shop to shop BTW) carries?
"But having chicken/fish etc sitting in a tupperware container in a warm classroom for a few hours may not be the safest option."
The fish was for dinner! Having a " cold, cooked chicken sandwich" in a tupperwear box in your bag will not suddenly turn into something that will turn your stomach, I bring in chicken sandwiches everyday to University and eat them throughout the day. No issues with that. The chicken is cooked and because it is inside your bag and in an air-tight container it will be safe! People bring in lunch boxes to the workplace every day and that is something I did for over fifteen years, again no issues with my chicken salad sandwiches!
When you are discussing calories in and calories out, i believe that is too simplistic for someone to understand unless they know about eating healthily, there is a lot more to just calories in and calories out! In general you are correct but that is a very general overview and needs to be broken down further with simple examples of what to eat and when, to be helpful.
"I would advise going easy on the nuts and trail mix as 100g of mixed nuts provides ~600 cals. Not a great option IMHO when fat loss is the goal."
My apologies I should have stated exactly what i meant by that. Just 20-30g is considered a small meal and is easy to take around with her as she is in college! However, I believe eating several small meals a day will give the sustained energy throughout the day she needs as she has a long day each day. Waiting for longer periods between meals will not keep her concentration levels up for extended periods. You don't have to be physically active to burn calories, concentrating for extended periods requires energy also.
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This is kind of contradictory is it not? "
This is in relation to stomach fat, which is the most difficult area to get rid of body fat as it's usually the first place to put on fat and the last to leave. You can still be slim and have stomach fat e.g. the girl who is looking for advice.
I don't mean to pick an argument with you in the slightest B-builder but my brother is a doctor, my brother-in-law is a former Ireland Gymnast and I am an intermediate body builder myself (who has played sports all my life) so I do have a notion of what i am talking about.
However, we are talking to a 19 year old woman who just wants to shed a small bit of weight i.e. a few pounds (meant in the literal sense). My response was to help her and put in as simple terms for her as possible without complicating the matter.
It was also meant as a loose guide with ideas for her to use (if you kept to the original request you would see that) I'm not advocating for her to become a fitness fanatic or to change her whole lifestyle, she wanted ideas she can use that suited her in her current situation.
But I do believe fully in routine and when she moves away from home in a few weeks then it is probably better to make a start then. She could start now obviously but why not give a 100% when she is in a position to do it?0 -
"Again I would disagree. The main thing is doing it in a healthy way that promotes long-terms sustained weight loss with beneficial health outcomes.
As for "dissecting every point is silly": please just keep the debate mature, there is no need for labelling others as such and it contributes nothing. I have addressed one point in a long post who in turn dissected another forummer's post. And no, there was nothing "silly" about their posts either. It's good debate." Roger Marbles.
Roger Marbles is absolutely correct, keep the debate mature and helpful!
Both you Mellor and B-Builder are supposed to be moderators! The young woman doesn't need to read personal attacks. It's easy to do that. Harder to come up with helpful advice that is case particular.
That's what most people here are trying to do! 0 -
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jog jog jog.. on grass if possible, try avoiding concrete paths. tar isnt so bad get good bouncy trainers
its the 1 guaranteed way to lose weight especially belly fat really fast
plus its gets addictive after a few months, so u look forward to ur daily or weekly jogs
all the best 0 -
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Bottle_of_Smoke wrote: »My impression of dieticians is they're more useful if the person has a very specific condition like PKU or Crohns. I don't think they're of any use to the average person with access to the internet!
The reality is the OP isn't unhealthy or even overweight, she's slightly out of shape, not a dieticians job to assess her if you ask me.
Not trying to hijack the discussion but I think you are right...dieticians and doctors are taught poorly when it comes to nutrition as part of their undergraduate degrees and furthered learning is absent in this area:
http://www.proteinpower.com/drmike/fast-food/nutritional-ignorance-abounds/
Anyways, good luck OP 0 -
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Healthy this, healthy that, dirty foods, clean foods.
People are different, for some, the more restrictions you place on their diet and exercise regime, the less time will they spend actually following them.
Why not start easy, small and important changes? Then add gradually more 'health-oriented' foods etc.
Of course, for some people it's an all-or nothing approach, if it works for them, that's great, but if/when they fail, they fail hard.
I'll keep preaching the 3 rules of losing fat until I've converted most infidels
1- eat at a calorie deficit in order to lose 1-2lbs/week
2- protein in grams should be at least the same as the LBM in pounds
3- train 3 times a week with weights.
Can you complicate things? sure you can. Will it make a difference? Depending on your mental predisposition, it may. Start easy and go from there. Sure, some people can not believe it's this easy. If it were, surely more people would be healthy and fit. By overcomplicating things, you can find lots more reasons to give up ('I had a cheat meal today, my diet is ruined, better finish that whole pizza/icecream bucket/...', 'I can't see chicken for a year, better get a jar of mayo and lard...')
I should add to my sig "No, breakfast is not the most important meal of the day, it won't damage your metabolism if you don't have any". This is purely a matter of preference. Meaning: do whatever you want for breakfast!!! Even not having one is a-OK !!
PS. If it wasn't clear, stop focusing on the things that won't make a difference !
phew, glad I got this off my chest 0 -
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https://www.youtube.com/watch?v=IN-6fb3G9yw
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