I am a freshman at university in Georgia, where to be frank, it is too hot to exercise outside. As a college student, my windows of free time are pretty limited, as well, so it is no longer possible for me to actively be active every day like I made a conscious effort to at home. (I am unintentionally active- i.e. I never take the elevator, I walk everywhere, I lug around a heavy backpack)
Additionally, strenuous exercise increases my appetite. Right now, I am able to eat little amounts of cafeteria food plus some canned organic soups I brought from home and microwavable rice without feeling hungry. I'm typically eating two meals per day, plus a piece of fruit or handful of nuts of some sort of GF bar (I know, that's the 20%). When I exercise, I require more food than a can of soup can provide and have to eat caf meats, which, honestly, skeeve me out. I've eaten their chicken a few times but would prefer not to make it a daily occurrence.
My primary goal is to maintain, and I don't oppose leaning out/looking better but at this point I am not willing to cut rice/fruit/legumes in order to do so.
So I'd like to take the least amount of time to exercise and do it the least amount of times per week while achieving maximum results.
What can y'all recommend? I'm open to anything- lifting, yoga, biking, running, etc. Just has to be indoors!
Get Free Paleo Recipes Instantly
- 5 minutes every other day: Tabata Sprints.
- Check minimum health requirements. Once a week is an good starting point.
- Indoor options include step exercise, static exercise bike, skipping rope, on-the-spot running
- If Tabata or similar occurs on the same day as other exercise or physical demands, make it the last exercise activity for the day.
- 30 minutes every other day: Body weight or free weight exercises.
- Body weight exercise is safer and cheaper than free weight exercise but usually requires more indoor space.
Andy has covered the diet aspect, so here are some other indoor health initiatives:
- Use standing desk. Can improve health risk factors independently of exercise.
- Avoid night-time blue light exposure. While indoors, light-blocking lenses work very well to this effect.
- Increase incidental UVB exposure. If your location allows for direct sunlight and the temperature is tolerable, open a few windows for airflow and UV. Glass blocks UVB (but not UVA...)
- Consider cold water exposure. Decreases depression, increases immune function.
None of these should cut into your spare time.
Does your campus have a gym that you can use? Most of those are air conditioned and free.
Was just reading that book by McGuff ("Body by Science"), and definitely second that recommendation by epollux. Basically tells you that when you do exercise go all out intense and for a short period of time, only once every seven days or so, using resistance training techniques as opposed to cardio (with lots of scientific backing that is pretty interesting to read).
Mainstream it has some parallels with HIIT training- high intensity intervals, so all out effort for a short time to stimulate muscle growth/ burn calories/ improve or maintain fitness. You can use any gym equipment for that really, weight lifting if you want, stationary bike, treadmill etc., just google HIIT.
Personally I found on campus, I pretty much do HIIT sprinting between lectures because my schedule got messed up and attend back-to-back classes a couple of km apart :) If you are unintentionally active already you might be able to just capitalise on that instead, and speed up your walking/ walk to more distant shopping/ sprint there (if you are comfortable with looking slightly crazy and getting weird looks, and perhaps not recommended during the hottest part of day lol).
As for increased appetite, perhaps suggest eating more oily canned (wild-caught) fish? As a poor student I tend to find the portable canned convenience very appealing, and can find good no additives brands for cheap that are 'paleo'-ish enough for my standards (Personally I think the canned salmon, sardines and mackrel are all pretty good).
Good luck :)
I recommend you have a look at Doug McGuff "Body By Science" book. In a nutshell it is a 12 minutes a week HIIT routine. Yes. 12 minutes per week. I have been doing that for 9 months now and it's a create "health" routine.
You can YouTube or Google it. You'll find videos and interviews. Including a great speech at the 21 convention: http://www.youtube.com/watch?v=2PdJFbjWHEU
If your campus haven't a gym you can use this indoor body weight exercises
Body weight exercises are underrated and under utilized!
Have a look at this post. Keep the exercise simple and you should do just fine with fairly minimal workouts and eating as close to 100% paleo/primal as you can. I would also stick to beef from cafeteria as opposed to chicken and pork. Conventionally raised beef still has less Omega 6 than conventionally raised chicken and pork.