When it comes to weight gain we’ve all heard warnings about the dreaded “freshman 15.” But is it true that students really pack on 15 pounds during their first year at school? Recent studies show that most students do gain an average of 3 to 10 pounds during their first 2 years of college, with most of this occurring during the first semester of freshman year.
This weight gain phenomenon can be seen not only in college students, but is also common in high school and middle school aged students as well.
This common weight gain is related to lifestyle changes, new environment, added stress, different schedule, change in eating patterns, and less time for exercise among other things.
Here is the link to my recent FOX 23 fitness segment where I explain these 3 tips and discuss why students may experience this weight gain. Here is the link-
It’s good to know there are several things you can do to combat this weight gain phenomenon. And these tips can apply to anyone, not just students.
TIP #1- Make an eating plan:
ALWAYS eat a balanced breakfast- studies show those who eat a solid, balanced breakfast eat less throughout the day and are more fit. Be careful with carbs! Lay off the processed junk food with no nutritional value and lots of calories. Be a flexible eater- allot yourself 1 or 2 “reward meals” per week where you can enjoy your favorite indulgences in MODERATION, which is the key. Don’t emotionally eat- make sure you’re actually hungry and you’re not over-consuming calories throughout the day. Lay off the booze!
TIP #2- Do quick, high intense, full-body workouts 3-4x per week:
Lots of people either don’t exercise at all or if they do they go to one extreme! Don’t waste your time doing nothing but endless hours of slow-go cardio or spending 1-2 hours in the gym lifting weights for one single body part. Those training methods for overall fitness and fat loss are so old and out-dated they’ve got dust on em’!
Do high-intense, full body metabolic strength circuits for 20-45 minutes for 3-4x week. These types of workouts are time efficient, effective, and scientifically proven to burn 9x more body fat than ordinary exercise… and can elevate metabolism for up to 24-48 hours following the workout.
TIP #3- How to build your own low-cost dorm room/home gym:
Items (less than $100):
– Dumbbells- can find on Craigslist or seconded handed store for cheap ($20-$50)
-Resistance Bands- very versatile and durable,20-$40, can get them here- http://www.1shoppingcart.com/app/?af=1061336
– Medicine Ball- great for core/ab work and low-impact power exercises, any sporting goods store
– Jump Rope- sporting goods store for a few bucks
– Bodyweight- tons of exercises and it’s FREE!
Committed to your success,
P.S. Be sure and watch this quick video when I was just on FOX23 Daybreak discussing these 3 tips and showing you the dorm room/home gym set up-
P.P.S. If you need help with motivation, accountability, or anything fitness or nutrition related feel free to contact me by emailing at [email protected] or calling my direct line which is 918-296-7418 and I’d be happy to schedule a complimentary consultation to discuss your health and fitness goals.
Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a Bachelors degree in Health & Exercise Science and a Masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.