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Get Fit: Advice for a healthier physical you in the new year

Published: Thursday, January 31, 2013

Updated: Thursday, January 31, 2013 22:01

Man exercising

Kimberly Manning

Andrew Robinson, Greg Evans and Brontë McKinnon break a sweat while working out at The Fit on a Saturday afternoon.

At the start of a new  semester, students often set resolutions to make themselves better.

Most of the time those resolutions involve getting in shape and staying fit.  On top of making resolutions, students are already preparing themselves for spring break.

How to kill two birds with one stone?

Goals
First, make sure that goal is specific and clear.

Being too general with weight loss or fitness can become overwhelming.

Don’t expect to lose 50 pounds in only two months. The body needs time to adjust and rest.

Another tip to keep in mind when setting goals is to set a time frame.

 For those that resolved to get fit and lose weight, the proper time frame is within a year, while setting small goals throughout. For instance, plan to lose 4 to 5 pounds a month allowing the body enough time to rest and recover like it should.

Diet
With stress comes sacrifice and for many college students their diet is the first thing they compromise.

There are mixed opinions on whether or not planned dieting is beneficial. “If you don’t burn up what you eat your body is going to store that as fat, no matter what it is,” said Teresa Hall, director of marketing and campus dietitian at The Marketplace.  “3,500 calories equals a pound of fat. By reducing your calorie intake by 500 calories a day you will lose one pound of fat per week.”

Due to increased nutritional value, Hall recommended adding color to your diet, by substituting darker colored veggies such as green beans and broccoli for lighter colored veggies such as corn and squash. These foods help burn fat.

A meal should consist of one-half fruits and veggies, one-fourth whole grains, and one-fourth protein which Hall said can easily be done in the Cafeteria.

“It’s not so much what you eat, but how much you eat. I say you can eat whatever you want in the correct proportions,” Hall said.

Crash dieting has become an increasingly popular way to shed a few extra pounds when gearing up for spring break, but can come with some pretty nasty side effects.  
“Starving yourself is definitely not the answer to any form of weight loss,” said senior Human Ecology major Beth Miller.  “Starvation can lead to malnourishment, leaving you with no energy to support a busy college lifestyle. A well rounded diet, high in fruits, vegetables, whole grains, low-fat dairy and lean proteins are the best way to lose weight or maintain a healthy weight.”

Drink plenty of water
Water helps flush out toxins, hydrates the system and helps with weight loss.

According to the Institute of Medicine and the Mayo Clinic, men should be consuming roughly 13 cups a day. Women should consume roughly 9 cups of water a day.

Workouts
The Fit is particularly roaring this season.

Don’t let the crowd be overwhelming, find time when there is not such a rush at the gym. Going at the same time every day helps in maintaining a routine to promote motivation and consistency.

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