Monthly Archives: August 2011

How to Eat Healthy in College

It’s that time of year again, school is finally here! As schools across the country begin
to start up, students who wish to eat healthy are faced with the challenge of
finding clean food to eat. Questions such as…. what meal plan to get? What
foods to keep in the dorm? And how to get all of your daily meals in are
probably running through your head. This article is going to outline how to
manage your healthy eating while going to school and living on campus.

Meal Plans

Before you sign up for any meal plan first find out what your school offers. There are
probably a few different choices on campus so make sure you look at what each
place serves. This is exactly what I did. Luckily I found a few different
options on campus where I could get some food that would be suitable to my diet.
I went with the highest meal plan which offers 14 meals per week. In my opinion
the more meals you will be able to get from one of the campus dining halls the
better.

Grocery List

Since it’s very likely you will only be getting at the most two meals a day from one of
the dining halls, you are going to have to come up with another 3-5 more
meals/snacks on your own. To do this you will need to get your hands on a mini
fridge and a microwave. With those two devices you should be set.

 

Protein Source Options

– Whey protein powder

– Canned chicken

– Canned tuna

– Egg whites

– Protein Bars (last resort)

 

Carbohydrate Source Options

– Oatmeal

– Fruit

– Veggies

– Brown and Basmati rice (the bags are very convenient)

– Sweet and Russet Potatoes (can be made in the microwave)

– Ezekiel Bread

 

Healthy
Fat Source Options

– Natural Peanut Butter

– Almonds, Walnuts, Cashews

– Olive Oil

– Macadamia Nut Oil

Putting It All Together

Once you have the food you need all you have to do is put it together to meet your
needs. For this to work you are going to have to be creative and relay heavily
on the microwave. Here is how I manage my day cooking all of the food and planning
it out.

7:15 am- Wake up and make coffee.

7:20- Grab a can of chicken and drain it out. I also rinse
it with water to try and remove some of the sodium although I’m not really concerned
with my sodium intake but that’s another lecture for another time lol.

Note: The can of chicken says 13oz. When it is drained it yields
about 8oz worth of meat. (yes I measured)

7:25- Measure out my egg whites and oatmeal and cook them in
the microwave.

7:25 – I measure out about 3oz of chicken to have with my
egg whites and oatmeal for breakfast. The other 5oz I put in a Tupperware container
with brown or basmati rice to have for meal 2. I put that in the fridge.

Approximately 7:30- Eat Breakfast

*I take out the container of chicken and rice and take it
with me

10:30- Eat meal 2 of rice and chicken I made up earlier.

12:00-12:15- Go to the gym

1:30- Have a whey protein shake post workout with usually 2
bananas or an oats/banana combo. This was also prepared in the morning and
brought with me.

4:30- Go to one of the dining halls. The one I like to go to
grills up chicken breast, salmon and sometimes steak for you. I go and get
grilled chicken breast, a grilled portabella mushroom and a large green salad
with a bunch of veggies every time. My carb choice changes but it usually is a
potato, rice or whole wheat pasta.

7:30- Normally I go get food again from one of the dining
halls. I will get salmon or steak if it is offered the second time I go.
Everything else remains about the same.

10:30- I finish the day off with another protein drink with
oats and natural peanut butter mixed in.

*I carry around a gallon water jug too. I do this mostly to
look cool and earn the nickname “water jug”…. #hydration

Final Reflections

This past week I have answered numerous emails and questions about how to eat while
living in a dorm. I hope this article gives you guys a better understanding on
how it can be done effectively.

I also have great news for all students! Since I am a student I know how money can be
tight. Therefore I am giving all students 25% off all nutrition and training
plans.

If you want me to hook you up with a custom nutrition plan with all
the right macronutrients to help you reach your goals and also coach you on the
plan and make adjustments as necessary to keep you progressing, send me an
email at huntfitness@aol.com so I can get you started!

Join the HUNT!!!

Have a great School Year!

“One Dream, One Reality”

Abdominal Training V2.0

6 Pack Ab Training V2.0

Like I mentioned in my last post, we are coming up on the 1 year anniversary of the Hunt-Fitness website. In honor of the 1 year anniversary I decided to create a remake of the first article that generated a lot of interest here on the blog. In May of last year “Secret to Six Pack Abs” was published and quickly became a hit. I was not surprised by this as abdominal training is one of the most popular topics in the fitness industry.

Although both “Secret to Six Pack Abs” and “Version 2.0” share many of the same characteristics, I have added a few features that will really amplify your RESULTS! In the Secret to Six Pack Abs blog I mentioned how important it is to train all four sections of the abdominals: upper, lower, obliques, and core. That fact has not changed however; this time around we are going to take it a step further. Not only are we going to train all 4 sections of the abdominals, but we are going to incorporate MORE stabilization techniques as well. When thinking about abdominal training two exercises normally come to mind, sit-ups and crunches. As many of my readers know (yes most of you are more educated on exercise than the general public) those are not the only two exercises to work your abs and not the two most effective either. The real keys to developing strong and muscular abs that create the coveted six pack that everyone wants is a combination of stabilization, added resistance and increased intensity.

Pure stabilization in reference to ab training is the ability to keep your back/spine aligned in a straight path. Basically the only real way to accomplish that is to perform a version of the plank. To make things more versatile and challenging we are going to incorporate both a regular plank and side plank along with progression techniques to up the intensity. There is also Dynamic Stabilization. This refers to the ability to stabilize the core while in motion. This opens up endless opportunities for exercises to be performed.

To go along with both pure and dynamic stabilization the ab workout is going to include direct ab work as well. The only difference here is going to be the use of added resistance along with intensity principles. Why is it that you see people do all kinds of intensity principles on muscle groups like chest and biceps but none on abs? The abdominals are like any other muscle and require a progressive resistance approach along with added intensity. Most people when it comes to ab training just increase volume to create a progressive overload. When just increasing volume to create a progression it becomes very easy to go through the motions and limit the intensity of the workout.

This ab workout is only to be done ONCE per week. I suggest training your core 2-3 times per week so for the other sessions do a workout similar to the one described in the “Six Pack Abs blog”.

6 Pack Abs Workout V2.0

–          Each circuit is to be performed with no rest in between exercises.

 

Sample Workout

Circuit #1 (pure stabilization) – 1 rotation through circuit

–          Plank hold for                                             60-90 seconds

–          Side plank hold for                                    45-60 seconds (each side)

–          Feet elevated plank hold for                 60-90 seconds

–          Feet elevated side plank hold for       45-60 seconds (each side)

Circuit # 2 (dynamic stabilization) – 2 rotations through circuit

–          Exercise ball knee tucks                         15-25 reps

–          Barbell roll outs                                          15-20 reps

–          Elevated side plank bends                      12-15 reps (each side)

–          Exercise ball mountain climbers         25-50 reps (each side)

Circuit # 3 (Direct ab work) – 2 rotations through circuit

– Kettlebell double crunch                  15-20 reps       *continuation set with…

– Kettlebell crunches                  10-15 reps       *continuation set with…

– Crunches                                        5-10 reps

– Hanging leg raises                                15-20 reps       *drop set with…

– Hanging knee raises               10-15 reps

– Weighted rotation on ball                   15-20 reps       * set with…

– Rotation crunches on ball        10-15 reps (each side)

*Bonus exercise to preform at the end…

– Turkish get up ladder                       5,4,3,2,1 (each side)

Note: Turkish get ups work the abs because the center of gravity is offset which causes your core to engage through the entire movement.

Try this Ab workout a shot and see if you see any noticeable changes in your physique.

As always I can be reached at Huntfitness@aol.com. If you have any questions regarding this workout or if you are interested in getting a custom workout or nutrition plan feel free to get a hold of me. I look forward to hearing from you!

Kyle Hunt

“One Dream, One Reality”

-Hunt Fitness