5 Tips To Stay Lean & Avoid The “FRESHMAN 15” (College Gains) (VM. Ep.7)
Video taken from the channel: ScottHermanFitness
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BULKING IN COLLEGE
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Video taken from the channel: Amy Rauch
How to AVOID & GET RID of the FRESHMAN 15 | The BEST College Fitness & Diet Tips
Video taken from the channel: Keltie O’Connor
How To Start Building Muscle (For Beginners)
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To some extent, yes. But for the most part, this is a pain-free guide to making gains in college, becoming more healthy and functional, and ENJOYING the process! Instead of adding 15 pounds of fat in college, let’s add 15 pounds of muscle.
We’ll call this the NEW Freshman 15. Dieting in College We all have that option for lunch-lady served meals. It’s a new semester and as a newly crowned college freshman your definition of the freshman 15 is a quite different than the average student’s. With the aforementioned weight gain traditionally referring to fat instead of muscle, you want to ensure you gain more muscle than fat to start off your collegiate career. Check out this guide to kickstard your training and diet.
College Muscle Building Guide (2011). The ‘freshman 15’: Trends and predictors in a sample of multiethnic men and women. The College Muscle Anywhere Workout—Find out how you can build muscle and strength train regardless of your location. This is a great guide to college workouts that include exercises to do in your room.
You can learn how to gain muscle and burn fat while making the most of your time. Body weight training exercises are a great way to build strength, put on muscle, boost cardiovascular fitness and burn fat. The secrets of success includes building consistency to maintaining a proper diet. I’d always eaten late dinners after dance, and went to bed before 11 p.m. At college, midnight meals and late night studying went hand-in-hand; going to bed before 1 a.m. was laughable.
My freshman 15 didn’t signify me going from healthy to unhealthy, but rather my sudden shift from an athlete-in-training to regular college student. Protein: One serving of meat, seafood, dairy products, or eggs is approximately the length, width, and thickness of the palm of your hand. For men: 2 servings per meal. For women: 1 serving per meal.
Vegetables: One serving of broccoli, carrots, spinach, etc.—raw or cooked—is roughly the size of your closed fist. The high levels of protein found in beef, plus its iron, zinc, and B vitamins, lend themselves well to the development of lean muscle. Grass-fed beef is ideal if it can be managed on a college student’s budget; beef from this cattle has higher levels of conjugated linoleic acid, which promotes muscle mass. To build muscles, add an additional 10-15% of the calories of your current caloric burn to your diet.
Monitor your weight and body fat to ensure you’re not packing on too much fat during this period. Protein – your muscle building macronutrient This missing macronutrient in my diet was the reason for my lack of results. Freshman 15 Build Muscle in College: Complete Diet and Training Guide Instead of adding 15 pounds of fat your first year of college, it’s time to build muscle using this complete training and diet guide.
List of related literature:
|from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis|
|from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy|
|from Bodybuilding: The Complete Contest Preparation Handbook|
|from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body|
|from Focus On: 100 Most Popular WWE Hall of Fame|
|from Differentiated Instructional Strategies: One Size Doesn’t Fit All|
|from Vegan Bodybuilding and Fitness|
|from The College Buzz Book|
|from Power Eating-4th Edition|
|from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging|