If you consider a walk from the Ritchie Center to Olin Hall a workout, then you are sadly mistaken.
While 30 minutes of daily cardiovascular exercise is necessary to maintain your current size, boost immunity and enhance your heart and lung function, it is not a sufficient amount to transform your figure to that desired beach body.
There are only four weeks until summer break, which means one thing: it’s time to take your workout to a higher level.
When you begin exercising, your body initiates the breakdown of complex carbohydrates into simple molecules of glucose to supply the cells with a source of energy to output work.
Thus, foods that are rich in carbohydrates – like bread, potatoes and pasta – supply the body with an immediate source of energy and should be used when raising your exercise schedule.
However, depending on the amount of carbohydrates you have consumed prior to exercise, you may just be burning off your latest french fry binge and not actually burning any fat.
If you aspire to lose those love handles, it is essential that you work at an intermediate to heavy pace for at least 15-25 minutes.
This ensures that your body has begun the breakdown of lipid molecules, or fat, into smaller components that the cell can then utilize for energy. Heavy exercise from this point onward will decrease the amount of fat you have stored and produce better results.
Even if you aim to pack on muscle and tone your body, starting each workout with a 10-15 minute jog/run will amplify your results.
Cardiovascular exercise is one of the most effective forms of exercise to burn large amounts of carbohydrates and fats, and comes in a variety of forms, including running, biking, using the elliptical, plyometrics, and even sex.
However, even if you do not wish to obtain larger muscles, weightlifting has been shown to be effective in burning fat.
In order to get muscles like Arnold Schwarzenegger’s, focus on heavy lifting regimens, but don’t forget that burning those last bits of fat will produce better muscle definition.
If this suits more of your workout goals, keep heavy cardio to a minimum but always try to incorporate it into each of your workouts.
However, all of the progress made from successful and regular exercise is completely worthless with a poor diet. Avoid foods that are high in carbohydrates and fat because more exercise will be required to break down those carbs and lipids.
Stick to foods high in protein, whole grain, and never forget to eat your fruits and vegetables.
Drink water throughout the day. By lunch, you should drink around one liter of water. Be careful, however, not to over saturate your body with water.
Gradually drink more water to find a level you’re comfortable with. It maintains a higher rate of metabolism and fosters a healthy digestive system.
Nick Pisciotta is a molecular biology major who is passionate about exercise programs and diets to better his health. He plans on attending medical school upon graduating from DU next spring.
