Simple weight loss advice for college freshman

LWAYS was one of those kids who could eat whatever they wanted, drink whatever they wanted, and not gain a pound. Rather always had a very decent physique/flat stomach.

They said it wouldnt last, and it didn't. Started college at 148-150, now im 165, and its actually noticeable, which I don't like. Quite literally gained the freshmen 15

I used to be on the swim and wrestling teams in HS, so that definitely helped me stay in shape. Nowadays I dont even go to the gym, but facilities are available.

I'm knowledgeable for what to do in weight training, it's the cardio that i'm unsure about.

Treadmills
Elliptical
Stationary bike...?

What are good cardio excercies to lose weight?

Any cardio exercise is going to help you loose weight.

The problem is finding the exercise you will do on a regular basis.

drink light beer.

drink water instead of sugary drinks (including fruit juices)

eat a proper 3 meals a day so you dont pig out at night.

dont pig out at night.

eat less refined carbs, more higher quality carbs (ie low glycemic index), more lean protein, watch your fat intake


if you want to lose weight fairly quickly and safely google lyle mcdonald. i used his program to get down to about 10, 11% bf (-_-; although since i used calipers that could easily be 15, 16%)

Gain more weight.

Google "starting stength"

A college campus is - in principle - a great place to stay fit; you have a campus to jog/run/cycle around, and access to fitness/swim facilities.

First, it's easy to eat/drink crap in college - so lay off the Doritos, Papa Johns and beer/cola. Keep on a regular, healthy meal schedule with healthy snack in between meals (like a banana or something).

Cardio is the foundation of any fitness regimen, but cardio for weight loss differs from cardio for fitness or endurance training... however, in your case (young and not *that* overweight) I think you can go straight for fitness. Try to get 30-60 minutes of cardio daily (mix it up for interest, running, swimming, cycling, whatever) and try to keep your heartrate in the aerobic zone (google this, but it's about 65-85% of your max heart rate, or 220-(age)) - it's worth investing in a heart rate monitor for this (you can get a basic one from Polar for 50 bucks).

After you get that routine going, look into Rippetoe's "Starting Strength" program for strength training - muscle is much more metabolically efficient than fat (duh), so the more muscle you add, the more efficiently you'll burn food. Plus you'll be stronger, and it will be easier to schlep your big-ass book bag from class to class during those five minute breaks. By the way, do NOT ignore flexibility as you train for strength - learn to stretch. You probably have yoga classes at your school, and there are probably hot chicks in them, so don't pass that up!

Finally, college presents a ton of opportunities to get involved in sports - hook up with groups of people for tennis, basketball, golf, whatever. It's great for fitness, and also for releasing stress, very important especially if your college is pretty academically competitive.

Bear in mind too that fitness will promote clarity of mind, as well, and it's always good to be a bit smarter while you slave for that degree

DH
*spoken from someone who spent 10+ years in colleges getting 2 bachelors, 1 masters and 1 PhD*

Originally Posted by MarkI

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What are good cardio excercies to lose weight?

Start having lots of sex.

No pizza, fries, dessert during the week. Have one day a week where you cheat, but that's it. Don't eat anything that comes out of a box.

Originally Posted by willpower

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No pizza, fries, dessert during the week. Have one day a week where you cheat, but that's it. Don't eat anything that comes out of a box.

This. And try to cut out sodas as well. Also watch out for the munchies, when you're downing a box of pizza at 3am on a saturday it can easily set back all the progress you make during the week.

You were a wrestler and don't know how to cut 10 pounds, what's up with that, guy?

Originally Posted by ektaylor

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Gain more weight.

Google "starting stength"

THIS.

Eat more protein. There, I think that covers all the folklore.

I went to college with zero muscle and all pudge. Not obese, but very close to overweight. I did not exercise in high school and I ate a lot of french fries and chips.

I probably lost 15 lbs freshman year and another 10 the next. I simply limited my intake of ****. I'd drink all the light beer I wanted one night a week and often had late night pizza one night, as well. My roommate freshman year actually became concerned that I might be chronically ill as I dropped the weight.

I did, however, nearly never take a bus anywhere and I was on a very large and spacious campus. I walked everywhere. My senior year, one of those walks was really ridiculously far. I'd give myself 45 minutes to rapidly walk it with a full book bag and it probably took me 35.

I didn't even consider loosing weight. Simply walking all day did it.

Your diet is a lot more important than doing a half hour of cardio every single day. Cutting out the (more than likely) massive amounts of carbohydrates/useless calories you're getting every single day from things like soda, juice, beer, and starchy foods is more likely to have a noticeable effect on your weight/body composition than just getting your heart rate up a bit.

Take up mountain biking or even just road biking. Not many fat bikers. Why would anyone ride a stationary bike indoors when they can be outside enjoying the scenery.

Originally Posted by Sherlock

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Why would anyone ride a stationary bike indoors when they can be outside enjoying the scenery.

You've never lived in New England near the Canadian border, have you? Winter bike riding=snots glued to face, a strong desire to cry, and unshoveled sidewalks.