Spring break is finally here. It's time to strip off that tee shirt and raise the volleyball net on the beach. It's time to flex those muscles in front of that girl in your orgo class, or time to show that new bikini top to that cute guy in biomaterials.
If you're planning on any of these things however, then this article is not for you.
If you just got depressed and looked down at that keg you call a six-pack and those spaghetti strings you call arms, read on.
It's not easy staying in shape during the semester. How is it possible to balance schoolwork with research, class and club meetings, and still have time for personal fitness? It won't be easy, but if you have one hour free four days a week, you can have the body to spark a fire in that special someone's Bunsen burner.
The first step in making the transition from slob to heartthrob is to make a conscious decision to eat better. You know what that means: Wolman cheeseburgers, Terrace cookies dipped in ice cream and the Depot's doughnuts are all out! Instead, make the healthier choice and reach for a grilled chicken sandwich, mixed salad, and a protein bar. The number one rule of nutrition as a college student is to eat plenty of healthy food, all day long. Too many dieters eat three meals a day and load up on food. Oddly enough, this is the best way to kill your metabolism. Instead, try eating 6 meals a day: large breakfast, small fruit and protein bar, medium sized lunch, small fruit and nutrition bar, moderate dinner and top it off with something low in carbohydrates at night.
Yes, the Atkins diet works in theory, but unfortunately, not for the college student. It takes extreme dedication and willpower to give up every last carbohydrate -- add that to the late night lab report, and you've got a classic energy burn out. The "no carb craze" can also be a damper on the enjoyment of the occasional wheat beverage. Simply put, most of us do not have the time or patience for such a demanding diet plan. So if you are looking to cut some body fat, try to slightly lower your carbohydrate (breads, pastas, potatoes, etc.) intake for two to three weeks. Then, lower that intake a little more for another two to three week period. On the third cycle, boost your carbs back up for a week and start again. This is called "carb cycling' and it is a great way to trick your body into losing weight. By letting your system get adjusted to a different level of nutrition and then shocking it into a new state, your metabolism will kick into overdrive.
Now, let's get sweating! This workout is designed to be completed within an average time span of approximately one hour. It can be done faster or slower depending on rest time between sets. My advice is to take your time until you get used to the faster pace. The breakdown is as follows: Day 1:Legs, abs; Day 2: Back, biceps, cardio; Day 3: Shoulders, abs, cardio; Day 4: Chest, triceps. It is optional to add another cardio day in for extra success.
For each body part you will choose three exercises, and perform four sets of 10 repetitions each. After two or three weeks of the same routine, choose another three exercises or switch the order of the days to shock your system into growing. To start with, try:Day 1:Leg press, leg extensions, leg curls, (optional toe raises), crunches, leg raises; Day 2: Pull-ups, bar rows, seated rows, bicep bar curls, seated preacher curls, 15 minutes on the bike; Day 3: Seated shoulder press, lateral raises, shrugs, cross-body crunch, hanging leg raise, 20 min light jog; Day 4: incline press, flat bench press, flys, tricep pull-downs, lying French presses, overhead extensions.
You should also add a rest day to the rotation. The easiest way to fit this workout into your schedule is to use the 2-1-2-2 split, where you lift two days, rest one, lift two days, then rest two. This split leaves your weekends free and an enjoyable Wednesday off. The cardio portion of the workout is very important. Why would you build all this ripped muscle and have it hidden under a layer of fat? The cardio will help trim some of this excess body fat and will also get those serotonin molecules jumping around to make you feel like a million bucks.
Remember though that eating well determines how successful this routine will be for you. Be sure to watch your diet and make your workouts as short and intense as possible. Stay with it and soon enough you'll be reaping the benefits!
Editor's Note: Marcus Goncalves is a licensed fitness trainer and former power lifter. If you have serious health problems, please consult a doctor.
