Nutrition Resources

RamPantry @ VCU

RamPantry offers nutritious food options to any VCU student, faculty, or staff member in need.

Free Nutrition Consults

Student Health has a registered dietitian nutritionist on staff who offers free in-depth nutrition consultations for VCU students.

Exercise Secrets for Weight Loss

Secret #1: Both aerobic exercise and resistance training (weight lifting) are important components of a healthy lifestyle.  However, resistance training is much more effective when it comes to weight loss:

  • 10 minutes of resistance training 2 days/week is equal to 30 minutes of cardio 5 days/week in the number of calories burned!
  • So if time is an issue, aim for at least 10 minutes of resistance training twice a week (and add in heart-healthy aerobic exercise as often as you can):
    • Check out the amenities at VCU Rec Sports or try this strength training program for your home, which also offers good basic weight training info for beginners.
    • Do 10 exercises that target the major muscle groups for 1 minute each.
    • Alternate upper and lower body exercises.  Lower body resistance training is more important because of the higher muscle mass in your legs.
    • Work large muscle groups first, then small muscle groups.
    • Work your way up to 3 sets of 8 reps at 80% of maximum weight (this is the weight that can be lifted in a single repetition) for a given exercise.

Secret #2: Increasing daily non-exercise activity has more impact on weight loss than doing 30 minutes of aerobic exercise every day!

  • Walking more is a simple way to increase lower body resistance training and burn more calories.  You burn 150 calories/hour just by walking across campus.  So skip the car ride, the elevator, and that parking space right by the entrance.  Just walk!
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