Sport Help!!!

Sport Fitness
B

brianna

0
I'm a college freshman right now and I definitely gained the "freshman 15" first semester due to drinking, not eating very healthy, and not being nearly as active as I was in high school (I ran cross country so ran almost every day of the week). I've changed my whole lifestyle around this semester, but have been discouraged because so far I've only GAINED more weight. =(

I've been following this "routine" for the past couple of months now....

Exercise:
I work out between 30 and 80 minutes almost every day. I usually go 6 out of 7 days of the week. I do all kinds of different activities... running, speed walking, ellipticals, swimming, weights.... but usually only one or two of those each day.

Diet:
For breakfast (9ish) I either have a bowl of whole-grain cereal with 2% milk, fruit, or a yogurt...
For lunch (12ish) I usually just have a turkey sandwich with cheese and mayo on kaiser buns.... I'm usually between class so I don't have much time to eat.
For a snack (3-4ish) I have a variety of things... but usually some sort of fruit like an apple.
For dinner (7ish) I eat at the dorm cafeteria so I don't really have much option for what I eat, but it's generally a form of chicken, baked potato, white rice, a roll... stuff like that. Every once in awhile I'll have a little bowl of ice-cream for dessert.

I drink a lot of water throughout the day as well... that's really the only thing I drink because I quit drinking pop several years ago.

and I only drink alcohol every couple of weeks (hey, I'm in college... I can't cut it out altogether!! lol)


I just really don't understand why I keep gaining weight. This seems like a healthy regime to me, but I'm definitely not an expert ... so I was hoping you guys maybe had some advice for me?!!
 
Hmmm, seems pretty healthy to me too. If it were me, I would probably add another meal (snack) at about 10pm. Preferably something high in protein.

It may be that you've gained some water weight if you were drinking lots of alcohol before as you may have been de-hydrated a lot of the time. You mentioned you do some weights so, maybe muscle growth accounts for some of the extra weight? What does the mirror tell you? Do you look like you've gained fat or do you look better than before? The scales are not always the best indicator.
 
Doesn't seem like you are eating enough of the right things and if really pushing it workout wise, you may not be eating enough period. If that is the case then you body will hang on to whatever it has fat wise.

And a 90 min work out? Way to long! Only 40 mins honey at the most for your needs.

I would try to add more protein, cut out the starcy carbs at night only veggies. Take two rest days, eating great but drinking at least 12 glasses of water, and then start up your workouts again but at a less hardcore pace. 5 days a week is plenty. The rest days are more important that you think.

Seems to me you need to organize your routine better and start to log everything down like this...

Diet
meal 1 1 protein/1 starchy carb
meal 2 1 protein/1 starchy carb
meal 3 1 protien/1 simple carb (fruit)
meal 4 1 protein/1 fiberous carb (veggie)
meal 5 1 protein/1 fiberous carb (veggie)

Workout
Mon:Cardio 30 mins Hitt
Tues:Strength 10 mins cardio 20 low impact
Wed: Cardio 30-40 Hitt
Thurs: Rest
Fri: Strength 10 mins cardio 20 medium impact
Sat: Rest
Sun: Strength 10 mins Cardio 20 low impact

Doesn't have to be that exact plan but keep it organized, dont just count a walk here, an over done workout there. Make a plan, keep it simple, and just let the days pass you by and next thing you know you will be where you want to be. You aren't training for a competetion you are just trying to lose a little weight so so bare down so hard on yourself sweetie.
 
Hi,
4 meals a day is not enough. I know it's not convenient when you're in college, but you should eat at least 6 a day. Lean protein and a carb at each meal. I would also make sure you're sticking to low fat or fat free mayo and cheese on that sandwhich. Mayo and cheese both contain huge amounts of fat.

You may do well with a combo of full body weights 2-3 times a week and alternating LISS (low intensity stead state cardio) and HIIT (high intensity interval training cardio). Workouts don't have to be that long to be effective.

Sarah
 
Some good advice above. I'll keep this psot short... eat more food. Eat more protein and less carbs. Get on a specific program that will keep you motivated. It should include strength training regularly, cardio at varying levels and session lengths and a kick butt nutrition menu.

Here are 5 tips to fat loss that may help to focus you...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss. The extra weight you are putting on is mostly likely from not eating enough for the extra work you are doing.
 
ok so here's my new workout routine--

mon - cardio 20 min, weights
tues - REST
wed - cardio 30 min
thur - cardio 20 min, weights
fri - cardio 40 min
sat - REST
sun - cardio 20 min, weights

i didnt do the whole low impact / high impact thing because i wasnt really sure how to go about all of that... but do you think that is a pretty good general routine??? any suggestions would be appreciated!

also, my friend and i have been going to the pool & LEISURELY swimming (no laps or anything like that!) for about an hour a day... is that okay or will that make my body "store fat" as well???
 
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