Currently: Weight, 155-150, regular fluctuation.
Height, 5'1''
Age: 20
goals: I have always been petite and a little stumpy, I don't need a perfect flat stomach and thin waist(yet), I would ideally like to get back down to 130-125 like I was in high school.
Story: Here I am, a 20 year-old girl and I hate the way I look. I may be in college, but the amount of weight I need to lose makes me feel like I am middle aged, and I want it all to end. Here is where I reach a problem. All of friends and the girls around me are trying to get fit in a different way, they are just trying to burn the little bit of extra fat that they have, or build muscle, but it seems difficult to find someone who has been in shoes or can help me begin to accomplish goals. All the advice I can find for people who are in a boat more similar to mine is for adult women who have established lives, money, time, and experience to cook proper meals. I don't have this luxury. I have to eat on campus and I have to make cheap meals myself in tiny apartment kitchen.
At school we have an amazing workout facility, so I am at an advantage there. I just have no idea what to do there! I know the answer is simple, I need to exercise more and eat better, but I need help doing so efficiently.
main questions: Does anyone have food advice, and a great workout routine that I can follow to maximize weight loss and start accomplishing goals? Secondly, is anyone else, or has anyone else been, in a similar situation who can sort of talk to me about what the process has looked like for you?
Thank you in advanced!
I need help losing weight in college.
Moderators: Boss Man, cassiegose
Re: I need help losing weight in college.
Hi Hmford, good to talk to you.
What times are you able to eat at?
There are many things you can use to base snacks on such as microwave, soup, baked beans and rice dishes, bread, sandwiches, ham, beef, turkey, pork and chicken from a packet, boiled eggs, nuts, peanuts, low fat cheese, low sugar yoghurts, vegetables including pineapple, celery sticks and raw carrot, fruits including tomato and cucumber flax seeds and oat granolas.
Some of those are partial snacks, some are complete ones.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
What times are you able to eat at?
There are many things you can use to base snacks on such as microwave, soup, baked beans and rice dishes, bread, sandwiches, ham, beef, turkey, pork and chicken from a packet, boiled eggs, nuts, peanuts, low fat cheese, low sugar yoghurts, vegetables including pineapple, celery sticks and raw carrot, fruits including tomato and cucumber flax seeds and oat granolas.
Some of those are partial snacks, some are complete ones.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.