As active and hectic as your college light might seem, it is not uncommon to find students who are not only not sticking to a healthy diet, but are grossly overweight and out of shape. This not only puts you at risk of early on-set heart diseases, but it also makes you the prime candidate for a host of lifestyle diseases that could further complicate the quality of your life.
Motivation to lose weight and stay fit as a college student
When it comes down to it, a college student’s fitness levels largely depends on the kind of motivation they have to achieve it. Finding the motivation to lose weight is as elusive as getting washboard abs on a fast foods diet. The problem isn’t that most college students do not want to lose weight or get fit, it is that they lack the kind of weight loss inspiration needed to go the distance. Most college students start off very strongly; formulate a workable diet, a workout schedule that fits into their lifestyle and even get all the necessary weight loss gear they think they will need to achieve their goals.
Two, three weeks down the line, things start coming up. For starts, the pain of working out becomes unbearable, then the class schedules become to jumbled up to keep and the worst is that after just two weeks, most college students expect to see a marked change in their physical appearance. When this doesn’t happen, they get demoralized and start thinking about giving up. Your favorite basketball player did not get where they are by shooting around for 3-4 weeks, missing 75% of his shots and thinking, “This just isn’t for me.”
Scientists say that weight loss inspiration or motivation to lose weight is like a vehicles fuel tank. It does not have to be full for the vehicle to move, it just has to be not empty. Many of us view a little dip in our motivational levels as a debilitating obstacle to our weight loss ambition, while the truth is that it really isn’t. We do not need to be extremely motivated to achieve our fitness goals, we just need to not be completely demoralized. Just a little will power to keep carrying on will do. Here are some simple tips to keep you motivated just enough to do what needs to be done as far as achieving your student fitness goals by exercising and dieting.
Weight Loss Inspiration
Be brutally honest with yourself.
This might sound counterintuitive given that most people lie to themselves anyway, but being brutally honest with yourself is one of the best ways to stay motivated in any given course. The most effective way to do this is to quiz yourself every single time you feel your motivation slipping away. Ask yourself:
- What would I look like in 6 months if I quit dieting and exercising today?
- How will I look in 3 months if I continue my Student Diet Plan?
- Should I stop my diet today, what will my health be like in 6 months
- How will that affect the people around me?
- How will I feel about myself if I stop dieting and exercising today?
For most college students, the answers to these questions will help them stay motivated to lose weight. Keep track of your progress monthly. One of the biggest mistakes that new fitness and weight loss enthusiasts make is tracking their progress weekly. The problem is that a week can be inverse and headed in the opposite direction from what you were expecting. It is not unheard of for people dieting and exercising to actually gain a little weight within a week. A lot of things can be factored in like what you ate that day or how much water weight you hold.
The best way to elicit weight loss inspiration from tracking your progress is to do so monthly or bi-weekly at the most. This gives you enough time too actually to make some progress, have some setbacks and recover as well. Tracking your progress weekly can be very demoralizing and kill motivations.
Set small goals
One of the best ways to lose what little motivation have left is to set goals so big, it is too difficult to achieve in such little time frame. If you are just starting out and you decide you are going to be running 10 miles every day, you might actually achieve that the first day (MAYBE!) but it will be harder and harder to keep consistent at it. From then on, those 10 miles will feel like 20 miles then 30 miles. You need to start small and progress gradually. Start with achievable targets that will give you the needed inspiration every time you tick them off.
Credible research from the Netherlands showed that college students, especially women students, who used super-skinny models as their role models often ended up losing motivation and gaining weight. What this research discovered was that looking at pin-up posters of super-skinny models led most women to create unrealistic self-standards. Standard that they could not possibly achieve in the amount of time that they set aside for themselves. This in turn made them feel more and more like failures and drove their dreams further away. As a result, these women just stopped trying all together.
The idea of receiving a reward at the end of it all is powerful motivator. That is why dietician’s advice their clients to mark off days within the calendar where they get to eat whatever they want. Days where they get to reward themselves for all the good work they have been doing by indulging in all their cravings. You are however advised to keep these days far apart. The same thing applied to achieving your weight loss goals by giving yourself small rewards for getting to your goal.
Some goals take a long time to achieve and within this time, most people can get demoralized. Instead of waiting for months to reward yourself for achieving the goal, put up milestones. Shorter periods with the same cycle will allow you to reward yourself for staying on the course. This way, the long wait won’t be as bad. Finding the motivation to lose weight or weight loss inspiration may not be easy; it might not be something you can do every day. Definitely take the time to rest. Your health as a college student depends on getting enough rest as you are crazy running around on a day to day basis.
Why You Should Start Body Weight Training Today
There is a certain collection of professional weightlifters who believe that they can get everything they need by simply weight training throughout their bodybuilding careers. The truth is that, you need to do both weight training and body weight strength training. It is not a question of whether you need one and not the other, it is a question of what ratio of both you use. Professional bodybuilders will tell you that the ratio should be ideally 1:1. This means that if you do a set of bench presses, then you should do a set of push ups as well. Limiting yourself to just weight training cuts you off from the wonderful benefits that bodyweight strength training can bring.
The Importance of Body Weight Training
Assuming you have gone through the colon cleanse process and y some miracle have found the motivation to get off the couch, you need to stay healthy with a student diet plan and exercise to get in shape. The next step is to find the right type of exercise that will help you and your body get on track. Most people join a gym but that also comes with its own set of complications. For starts, it costs money (something most college students are short in). Second, it could interfere with your schedule because you have to make a trip to the gym, spend extra time there whether you wait for others to get off a machine or you wait in between reps. This isn’t for everyone but the introverts or the ones who are shy to work out around fit and ripped veterans can be a drawback. Always remember not to be scared of such small things. Everyone was your size when they started and just like everyone else, you must learn to crawl before you can walk.
In these kinds of cases, the next best thing, and in fact an advisable course of action is to resort to body weight training instead. It can be good for someone who is just starting to get into weight lifting, just wants to tone the body to start or you want to add it to your weight lifting workout.
Common Fallacy’s Associated with Body Weight Strength Training
The most common reason why many of us stop training by using just our body weight is because we outgrow it. When we start working out, many of us are all about the number of push ups or chin ups that we can do. After a while, with persistence, we start being so good at doing these push ups that we literally get bored of counting them out. However it was Muhammad Ali who said “I don’t count my sit-ups, I only start counting when it start hurting, when I feel pain, that’s when I start counting, cause that’s when it really counts.”
Naturally, when one progresses in their workout, they tend to seek after heavier weights. It is the logical path to take in order for you to develop. Plus, weight training offers scalabaility. You can keep adding on weight and benefiting from the huge muscle payoff faster but don’t get fooled so quickly. You cannot get physically bigger if you don’t eat right. Overtime, many of us start thinking that you have long outgrown your body weight since you can now bench more than you weight, which is completely wrong.
Just because you have since gained huge muscles and can bench the planet, does not mean that you have nothing to gain from body weight exercises. Not only can you use them as warm-up reps but by increasing the targeting number, you can use this as a progressive-resistance training. Instead of just doing 50 push-up and leaving it at that, you can work towards a higher number, one that will push you to build muscle.
The Benefits of Body weight Strength Training
For a beginner, body weight training holds quite a number of benefits. The very obvious advantages include:
- It’s a free workout. You do not need expensive equipment or even a gym membership to do sit-ups, push-ups and planks and so on.
- They are versatile. You can do the different workouts in a variety of different ways to achieve the goal you want to have.
- You can do it anywhere. You can do body weight training in your college dorm room, at the park, during your lunch break and more places.
- They can help improve your movements. Many body weight training routines call your balance and coordination into action and this improves your motor skills.
- It improves relative strength. The bigger the number of push-ups you can do, essentially the stronger your arms will be. With planks, you can improve your core muscles.
Include Body weight Strength Training in your Workout Routines
You can easily combine strength training with cardio. Think about it this way. The best way to keep your heart rate pumping all the while improving your muscle strength is to interfere your push-up session with quick-high knee sets in between. It gives you the perfect recipe to do cardio while still developing your muscle strength and you won’t even need anyone to spot you.
Body weight Strength Training Present a Challenge to Anyone on any Fitness Level
Although you may think that you have outgrown your body weight exercise days, the opposite is actually true. Depend on the kind of variations you choose to go with, body weight training exercises can be modified to challenge you at any turn. You could increase the number of reps, you could increase the pace of reps, you could reduce the length of breaks taken in between sets or you could add a ballistic movement such as clapping in between your push-ups. You can always make these exercises more fun and more challenging. All the while you will be reaping the coordination and strength benefits that come with doing them in the first place.
Best Exercises for Gaining Core Strength
Did you know your core is made up of more than just a six pack? There are 29 muscles that go into making up the trunk of your body and they all need working out. Planks and sit-ups among many different body weight exercises will not only give you a wonderful tummy to look at, but they will also strengthen your core thus giving you better posture, improve your overall performance and movement as well as relieve any lower back stress you may have.
Variations Can Improve Your Overall Balance
Body weight exercises increase your overall coordination as you have to involve more than just one muscle group to do many of them. By varying the kinds of staple body weight exercises you do, you can also improve your balance. For example, instead of doing the regular kind of squats, you can decide to do what is known as a “pistol squat”. This is just the regular kind of squats only you can do it using one leg instead of two. Pulling this off will improve your overall balance under strain.
They Can Help Prevent Injuries
One of the main issues that lead to injury when training is taking on more than one can handle. That and not maintaining the right kind of form. Body weight exercises are a wonderful way to condition your muscle and thus help prevent injuries through soreness and lack of preparedness. As for the form, the more you use body weight exercises and improve your performance as well as your balance, the better you get at maintaining the right kind of form when exercising.
Body weight strength training is one of the best ways to prepare yourself for more advanced weight listing exercises. Not only are these kinds of exercises the fundamental basics of bodybuilding, they are also absolutely essential for overall muscle development. Do not overlook or ignore them every time you decide to exercise.
happens in your life and learn to appreciate every single day as a chance to do better. Do not allow yourself to get down and whatever you do, try to eat healthy, rest, drink lots of water, smile and try to remain stress free!