Hi,

I just began taking Alli on Thursday and I started the diet 1 week ago.  I am concerned about working out because I will be starting college in the fall.  Although I will have access to a gym I also know that I will be extremely busy with my coursework.  I am 5 4 and currently weigh 172 lbs.  I am on a 1600 cal 17 gr Alli diet.  How many days a week should I spend at the gym? How long for cardio and how long for strength training? Also, what is a good strength training routine for someone who doesn't know what they are doing in the gym?

Thanks, Maria

Hi Maria,

Welcome to alli and good luck with college!

The combination of starting college and trying to lose weight can be very challenging, but you can and will be successful at both! Having the right frame of mind and confidence will make all the difference in the world.

As you said, your work load at school is going to be very demanding and will keep you extremely busy, but there is still enough time to exercise. You must make it a priority just like your school work. Your health is the most important thing in your life!

Since you are just embarking on your diet and fitness program, you should start out with realistic goals concerning the amount of time you spend exercising. You should try to engage in 2-3 cardio sessions and 1-2 strength training sessions per week. That does not mean that you need to be in the gym 5 days a week in the beginning. Try to get there at least 3 times per week and perform both your cardio and strength training work in one session. As your exercise program evolves, you should ultimately try to get in 4-5 cardio sessions per week and 2-3 strength training sessions per week.

Your cardio sessions should be about 20-30 minutes in duration and the same goes for your strength training sessions. As you make progress you should lengthen both as you feel necessary.

The alli site has many great and simple strength training exercises that it recommends that you can start with (there are video demonstrations on the site). On the home page there is a link "watch our health and fitness videos" that you should check out. It will help you get started.

If you have any other questions regarding your fitness program, please let me know.

Good luck with school and you fitness program!

Good Luck,

Paul

 Hi Maria!

I'm a college student as well. I'm going into my fourth year at Arizona State University. I don't always have time to go to the gym so I make sure to get a "work out" on campus. Try parking farther away from your classes so you have longer distances to walk and take the stairs whenever possible. Something else I do is when I go to the gym on campus, I bring my textbooks and read while I use the stationary bike.

Hope this helps and good luck!

Lillian

Hi lstulce, 

Thanks for writing and for your helpful suggestions!  I agree that by including extra lifestyle activity such as parking further away in the parking lot and even taking the stairs, you'll burn calories, build stamina and increase your fitness level!  Additionally, "studying" while working out is brilliant!  The recumbent bike is great for that.  Placing a chair beside you while on the bike is also good to hold your water, coffee, notebook and pen, and/or cell phone while you're exercising!  The elliptical and/or stairmaster is good, too! 

Another way to get in your exercise and studying at the same time is to record your notes on a tape/CD and listen to them on a walkman while working out! Walking and reciting your studies will also help you remember the info! 

Best of luck and continue to work hard at everything that is important in your life!

Kelli