Tag Archives: lower body

Avoiding the “Freshman Fifteen”

Ok, I’m not actually a freshman, but last month I went back to school (Texas State) as a transfer student. Interestingly, it has actually allowed me MORE opportunity and motivation to work out. How is that possible, you ask?

First, I have a 1.3 mile walk from my parking lot of choice to my 1st class. I COULD use the shuttle service, but I’ve found it is faster to walk than wait for the shuttle. Oh, and it smells nicer, too. (All those bodies on one tiny shuttle: woah!) So, I choose walking. And it’s not a straight, even path either. There are LOTS of steps, both up and down, as the campus flows with the natural hill country landscape.
Second, I’m taking advantage of the fact that my tuition includes a membership to the campus rec center. It is amazing! There are plenty of cardio and weight machines, a nice free weight area, basketball courts, racquetball courts, even a couple foosball tables. They also offer group fitness classes like yoga, cycle fit, guts & glutes, TRX, 30/20/10, Zumba, bootcamp, etc. So far, my schedule has only allowed me to use the main gym area (free weights and cardio and weight machines) and to participate in the yoga classes, but I’m hoping I can get in the 30/20/10 class at least a couple times this semester. 30/20/10 consists of 30 minutes of cardio, 20 minutes of strength, and 10 minutes of abs and stretching. My gym routine has been 3 days a week, 2 of which I am focusing on lower body with this 12 week program that I found on Pinterest. I like it because it combines heavy weight/low rep with light weight/high rep to get the best of both worlds. The middle day, I have been doing upper body weight training, but I have not yet found one “routine” that I like the best, so I’ve just been switching it up.

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Some of the exercises in my lower body program

The final thing I have been implementing is moderation in my eating. Sure, I occasionally get a Starbuck or add waffle fries to my Chic-fil-a Salad or Cool Wrap. But I don’t go crazy about it. My favorite breakfast lately has been a container of Noosa Yoghurt and 2 of Jamie Eason’s Carrot Cake Protein Bars. If you haven’t tried Noosa and you like yoghurt (or yogurt), I highly recommend it!

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That Strawberry Rhubarb! YUM!

So, 5 weeks in, how is this new schedule and routine working? I’d say quite well. The first week, I didn’t lose any weight, but for the next 3 weeks I consistently lost 0.4 pounds per week. I’m not necessarily looking to lose weight as much as I am looking to build more muscle and lose a little of the extra fat that I had gained from being more sedentary than I used to be. I’m not sure on any weight loss for this week as I don’t weigh myself every day. I won’t be upset if I didn’t loose anything as this week I have not made it into the gym or yoga due to studying for 4 tests (2 down, 2 to go). I have continued to eat in moderation, which has helped me avoid stress eating, which I can sometimes be prone to.

 

So, to sum it all up, here is my personal solution for avoiding what many experience as the “freshman 15.”

1. Walk or use steps when you have the option.

2. Exercise. It doesn’t matter if you can do a little or a lot, just use your body and you will get stronger.

3. Make healthy eating choices; eat in moderation. A treat here and there is not going to sabotage you. In fact, it may keep the binging tendencies at bay if you are prone to them.

 

Now I’m off to continue to study for the 2 tests I have next week. Wish me luck! 🙂

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