If your summer hasn't been as active as you would like, it's likely that you've put on a few pounds. Fortunately, there are a few things you can do to lose weight before going back to school. One of the simplest ways to lose weight is to begin a resistance training routine. According to the American Council on Exercise, resistance training helps build lean muscle and speeds up your metabolism, which helps reduce body fat quickly.
Resistance Training
A solid and simple resistance training program can be one of the most effective ways to lose weight before class is back in session. Some of the simplest, yet most effective exercises can be done anywhere. These include pushups, sit-ups, squats and lunges. Typically, these types of exercises are among the safest to perform because they don't involve heavy weights or bulky equipment. Whether you've exercised before or are new to the game, these simple exercises are a great way to start. They'll help you build muscle, burn calories and prepare for exercising with free weights. Try doing a combination of these exercises while watching your favorite show on television. Every time your favorite show comes to commercial, do 10 repetitions of each exercise and repeat until the show comes back on. This will help keep you motivated enough to stick to the program. It you need a challenge, try alternating between doing the exercises during the commercials and during the show itself.
Cardiovascular Exercise
According to the American Council on Exercise, cardiovascular exercise is important because it improves heart health, endurance and can increase the utilization of stored body fat both during activity and while at rest. Try doing some sprinting exercises or high-intensity swimming to boost your cardiovascular ability. Sprinting in quick bursts allows your body to use stored fat for energy while preserving lean muscle mass. Summer activities like volleyball or surfing are also great ways to get cardiovascular exercise.
Nutrition
Staying out with friends and eating a late meal is a favorite summer pastime. Unfortunately, this late-night eating habit can sometimes translate into undesirable weight gain. In order to maximize your weight loss potential, the foods you consume need to be high-quality and low-calorie. Spacing meals evenly throughout the day is also recommended because it gives your body the right amount of nutrition without having to store anything extra as body fat. Generally, if you stick to healthy foods and eat smaller portions, you won't have to do much calorie counting. Proteins such as chicken, turkey or fish are recommended to help you build and maintain lean mass. According to the National Federation of Professional Trainers, complex carbohydrates like vegetables, oatmeal and whole grain are important because the fiber they contain helps you stay full longer and helps control blood sugar. Stay away from highly processed and greasy foods such as doughnuts, pizza and hamburgers. Eat plenty of fruits and vegetables. These contain water, vitamins, minerals and fiber, all important to weight loss. Avoid sugary foods like candy and pastries. Remember that eating healthfully is the key to losing weight.
References
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly et al; 2006
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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