Exercising To Lose The Freshman 15
Exercising To Lose The Freshman 15
Hawley Almstedt (Professor, Loyola Marymount University) gives expert video advice on: Do I have to exercise to lose the Freshman 15?; What types of exercises will help me lose the Freshman 15?; How can cardio help me lose weight? and more...
Do I have to exercise to lose the Freshman 15?
Weight loss is easiest if you combine dietary changes and increase in physical activity patterns. And so the two really go together. Weight loss can occur by making dietary changes alone but it's going to be very challenging. So trying to lose weight by making changes to diet alone is not recommended. It could induce weight change that is maybe not optimal. Maybe you are losing extra muscle mass where you really want to to maintain that, by exercising on a regular basis, aerobic and strength training exercise.
What types of exercises will help me lose the Freshman 15?
The type of exercises that's going to help you lose the Freshman 15, is the one that you're going to do the most often. Find your favorite exercise. Do it as much as you can. Something that you enjoy doing, you're going to look forward to purchase reading and then you'll be more likely to stick with it long term. So students always ask me, "What's the best form of exercise?". The best form of exercise is the one you like the best, the one you're going to do most often.
How can cardio help me lose weight?
Cardiovascular exercise is exercise that increases the heart rate, increases the breathing rate. For moderate intensity exercise you want to work up a sweat a little bit, increase your breathing rate, increase your heart rate, but probably not get to a point where you can't talk during exercise, that would be very intense exercise. The American College of Sports Medicine recommends that everybody exercise cardiovascular for thirty minutes per day. But in order to lose weight we really need sixty to ninety minutes of aerobic, cardiovascular exercise everyday.
How can lifting weights help me lose weight?
A resistance training is a crucial part of any weight loss program. Resistance training can lead to some body composition changes. A little bit of increase in muscle mass and a decrease in fat mass that's optimal for inducing weight loss. If we can make small body composition changes by resistance training a few times per week then we'll burn more calories even while we're at rest. And so this is really important, these body composition changes are ideal for avoiding that freshman 15 and helping to lose than freshman 15.
Won't weight training make me bulky?
I think the media has truly misrepresented the potential of resistance training to increase muscle mass. American counsels in medicine recommends that people resistance train, strength train, may be, two times per week, 8-12 exercises, 8-12 repetitions of each. This, recommended level of resistance training is not going to lead to significant increases or changes in body composition, it's going to help, but it's not going to make huge increases in muscle mass. For women, who starts resistance training or who starts to include resistance training in their regular workouts, they might gain, may be, 3 pounds a muscle in 3 months. But they are not going to, its going to take years of training and several hours per day in order to put on the muscle mass that you see on the cover of the muscle fitness magazine.