Look great by spring break
The holiday season has come and gone and left us with a few extra pounds.
Since then, students have been trying to get in shape over the winter months whether because of their New Year’s Resolutions or they are preparing for spring break.
“Working out isn’t so much to lose what I gained over break but to get in shape so if I fall skiing it won’t look like a giant snowball rolling down a mountain,” said Ally Hunter, a junior English major.
While the easiest solution may be going the Rec Center or going on a run, many students are not willing to walk in the frosty wind or risk an accident on the icy roads just to end up waiting in line for an elliptical machine.
A great alternative is exercising at home.
“With a 30-45 minute workout you can easily do at home, you’re sure to tone up,” said Josh Powers, a personal trainer at Boulder One Fitness. “You can buy equipment for about $60 or get creative and use things around the house.”
Many students already know the benefits of exercising from home.
“Anything is easy if you do it at home, so as long as you have both the time and motivation,” said Nathaniel Reaven, a sophomore English major.
The first items required for home exercise are a strength ball, medicine ball and pull up bar. All of these items can be purchased either at Target or at Dick’s Sporting Goods.
Powers cautions students to not immediately start their workout.
“Before you work out you need to warm up,” said Powers.
According to Powers, a great way to warm up is jumping jacks, high knees or jump rope. After about spending 6-7 minutes warming up, the work out may begin.
Powers suggests some great exercises to do at home:
Crunches:
With a strength ball, sit on the ball while staying balanced and bring your back up and down, like a normal crunch. The important step is keeping your back straight while doing the crunches on the ball. For a little more weight, try holding a medicine ball or a heavy textbook. It is best to do about 15 to 20 reps of these.
For those without a strength ball, a chair will suffice. Place the backs of you calves on top of the seat, and as you’re holding a medicine ball or textbook, bring yourself up while still keeping your back straight from the floor. Again, about 15 to 20 reps is sufficient.
Pushups:
Start by doing 15 to 20 reps of normal pushups while making sure to keep your back straight and stomach muscles tense. For those with not a lot of upper body strength, try starting off on your knees while also making sure to keep you back straight and stomach tense.
To work the abs and arms, place your legs on either a chair or strength ball with hands planted on the ground. Then bend your elbows like a normal pushup while making sure to keep your back straight. Like most of these exercises, 15 to 20 reps is best.
For a great abs workout, keep the same position on the ball or chair but plank your elbows and forearms on the ground. Keep in this position for one to two minutes.
Pull-ups:
While this requires a few extra supplies and installation, it is worth the work.
“Pull-ups are a great way for toning your back and arms,” said Powers. You can purchase a bar at Dick’s Sporting Goods for about $15. Do about 15 to 20 reps of pull-ups for best results.
Diet
While exercise is important, eating right is also vital for building a better body, and that includes people who want to lose weight.
“That doesn’t mean starving yourself or only eating two big meals a day,” said Powers. “To be healthy eat about four to five smaller meals a day.”
Here are some healthy meal options Powers suggests when trying to achieve weight loss.
Breakfast:
Whole grain cereals such as Special K
Whole grain toast with peanut butter
Fresh fruit
Skim milk
Egg whites with turkey bacon
Lunch:
Turkey, tuna, or chicken sandwich on whole grain bread
Broth soups instead of creamy soups
Colorful salad with lots of raw veggies with vinegar and oil based dressings
Dinner:
Lean meat like turkey breast, grilled chicken breast, beef, pork, or fish
Whole grain rice
Veggies
Salad
Snacks:
Unsalted nuts
Green tea
Yogurt and pretzels
Drinks:
When it comes to drinks, water is best. Stay away from all types of soda, even diet.
“Sometimes after someone is done eating they feel like they are still hungry when really it’s their body asking for water,” said Powers, “drink two glasses of water after those sensations even if you aren’t thirsty and it will help.”
When achieving weight loss, muscle gain or overall fitness improvement the most important thing to do is stay healthy and maintain positive thinking.
Contact Campus Press Staff Writer Amanda Bernaudo, amanda.bernaudo@colorado.edu
