Tips for lifting and keeping fit as a student

As September approaches for a fresh (and unique) new year at university, what better time is there for a health kick and start some new money-saving habits? I actually started my powerlifting journey whilst at uni, so I can understand the struggles that come with balancing a lifestyle of training, working and playing hard...

From my experience over the years, here are some tips and tricks I've gathered to help you maintain your fitness levels and stay lean/gain muscle, all whilst on a student budget.

Do a weekly food shop

Aim to do a big food shop once a week if you can and make it part of your routine. I'd highly recommend going to an Aldi or Lidl if there's one in your area as well, which has honestly been a lifesaver. Failing that, Tesco, Asda or Morrisons are pretty good too. Also, if you can help it, go for basic or own-brand options, as each penny really does count. Another thing is to make a list of what you're going to buy, prior to going shopping, and try to plan out your meals for the week. Oh, and also, don't ever go food shopping hungry!

Set yourself a budget

With the many other responsibilities you'll take on at uni, budgeting is a real important life skill. Before you go on a food shop decide how much you roughly want to (or can) spend on your food shop a week. A key tip is that if you do want to at least maintain your fitness levels- let alone progress- then food should be your number one priority! Make sure you eat enough (please) and don't skip meals for drinking (this never ends well lol) or even if you're worried about money. Always get your essentials first (ingredients for meals and toiletries), then think about less-important items, then allow yourself for any luxuries.

Buy in bulk

If you're able to, get to Costco or somewhere similar that supplies basic necessities such as rice, pasta, cereal (i.e. foods you eat regularly) in large quantities and have long expiry dates. Buying in bulk has proven to save money over time, instead of buying things over an over again each week in smaller packages. Check out your local town or city, to see if they have any independent food shops or markets and look out for deals they might not have in bigger supermarkets too.

Avoid snack trips

The key word here is "avoid"... Obviously once in a while the odd (hungover) trip to the corner shop for munchies is fine but it does become a problem when it's everyday- even if it's "only" a chocolate bar or coffee at uni. On your big weekly supermarket shop plan even your cheat meal/snacks so you can look forward to it and don't end up binging, when you are craving something sweet. Plus, chances are it'll save you money too.

I've also found that the SU shops on campus are (rudely) overpriced so I'd recommend bringing your own snacks in if you've got a long day or you're going for a library session. Trust me, you do not want to be 'hangry'...

Rice, rice, baby

(Yeah soz I cringed at that too) Forget pasta, rice is going to be your new best-friend at uni... I've said it before but as well as (basmati) rice being easily digestible, rice is a carbohydrate that gives you energy and fills you up. It is simply a key item in your daily diet and is favourable in high-protein, fibre and calories (therefore great if you're 'bulking' but just eat smaller portions if you're 'cutting'). Additionally, there are so many ways you can serve it in a meal, not just your classic chicken, rice and veggies. From curries to stir-frys to risottos; rice is versatile, nutritious and a yummy staple for your uni cupboard!

Frozen food

Classic uni-student move. Okay, so this isn't the most ideal (nutrition-wise) option, yet it's the smartest. Obviously fresh produce is always better but it does go off super quickly, it can be more expensive and ultimately can result to wasting food.

Frozen fruit, veg and meat can allow you to use what you need at a time and lasts a lot longer, of course (i.e. you won't have to buy it as regularly). Plus, this can allow more space in your fridge for fresher foods.

If something is going out of date soon, or even if you have leftovers (that are appropriate to freeze) save these for another time, so you waste less!

Oh, did I mention you can literally defrost things in the microwave, in just a few minutes? Who knew?

Meal prep

As well as food shopping, cook in bulk! I almost always make more than what I'm going to be eating immediately, so I can save food for another meal later on or the next day; saving time cooking and washing up. This too, ultimately, saves money and reduces wastefulness. Also, you will seriously thank your past-self by having a meal ready to eat when you're too tired to cook!

Additionally, on top of this, meal plan your day ahead and, if you are counting your calories/macros, log in your food (in MyFitnessPal) before actually eating it. This will improve the accuracy of your nutrition and help avoid either eating too much in the day (and possibly going hungry later on in the day trying to stay within your numbers) or too little (and therefore having to try cram in your food late at night).

Please note: only count your calories and/or macronutrients if you feel you have a healthy relationship with food! Weighing and tracking food is for the purpose of achieving progression in fitness, as accurately as possible.

High-protein and fibre

Keep fuller and for longer. Grain or wheat products containing high-fibre, such as bread, rice, quinoa, oats and pasta (which also naturally contain a fair amount of protein in large quantities) are great sources of carbohydrates, for energy and healthy digestion. Other high-fibre foods include: fruit, vegetables and (whole-grain) cereals.

For protein, aim for high meat content foods and lean cuts if you can (such as chicken, bacon, turkey, steak, fish, mince), as your primary source of protein for at least 2 meals a day. Alternative sources (that you can eat throughout the day or as snacks) include: (greek) yoghurt, low-fat cheese, milk, bagels, eggs, nuts, protein-shakes. Protein (obviously) is needed for building and strengthening muscles so make sure this is a priority in your diet! I would recommend your body weight (kg) x 1.5-2 to equal your daily protein intake (in grams), for the most optimal results, however, this will of course depend on your fitness goals and body characteristics.

Schedule your time

Plan, plan, plan. Set yourself certain times where you can do your uni work, such as free periods or in between classes. Additionally, it really helps to create your own 'work' zone or force yourself to the library- your environment is so important and individual to you! And also so you can separate your work and down time (which includes training). If you can, try to train at a consistent time and plan your meals ahead.

Surprisingly, the time you're scheduled for contact time in uni is minimal (a lot of work is independent) so use this to your advantage! At the same time, allow yourself to have days of complete rest (yes, that means no training too!), lie-ins (you're a student after all) and time to have fun (3 years go quick, so enjoy yourself)!

Sleep well (when you can)

*Disclaimer* I am really not the best person to take advice from about sleeping (I am 100% a night owl), however, I do realise the importance of sleep. A good night's sleep is a fundamental component for growth and strength, so in-between balancing everything try not to neglect it! As long as you're not doing all-nighters all the time, that's a great start.

If you're not awake for a particular reason, like doing assignments last minute, socialising or eating, then go to sleep!

In all seriousness though, 8 hours of sleep a night is idealistic but most importantly is the quality of sleep (deep and uninterrupted), as well as consistency (i.e. try to go to bed at a similar time each night).

Create your bedroom into a sanctuary; somewhere you look forward to going to bed. For the best night's sleep make sure your room is dark enough, clean, quiet and not too hot. Not to mention, sleep naturally helps boost your testosterone levels too!