 Look, you know what's happening guys? It's your boy Nick chay today. I have a special guest with me on the channel This is Richard. He's a junior at UCLA. We're gonna be doing a video talking about how to stay fit how to stay active And how to just get more exercise while you are in college. So Richard tell us a little bit about yourself. Yeah Yeah, good to be here. So my name is Richard I study biology and entrepreneurship at UCLA and I'm currently a junior and one of my biggest passions is helping others become healthier Whether that's through working out sleeping better or being more productive. All right So first off obviously is going to be fitness whether it's doing exercise going for a run going to the gym All you need to do is be active and about for you know 30 minutes to an hour so you can take the hour that you have and just be a little bit more productive So for me, you guys know I'm a big fan of going to the gym I just think that hitting some weights going for a quick run is just a great way to get some workouts in this past year I wasn't very effective with my workout routine I would go for four to five days a week You know do a half-assed workout and not really get the most out of it with by the time that I was investing in But Richard really well knowledge in his workout routine. So why don't you share that with us? I'm a huge believer in getting very condensed high quality workouts in I could be the best bang for the buck And so I actually only train three times a week for about an hour and a half two hours of workout And what that allows me to do is I don't have to go to the gym every single day Or four or five times a week in which I'm wasting that time walking over to the gym walking back at the shower And it takes a bunch of time. So big tip for me to you guys would definitely be to possibly lower the frequency of the number of times you train and Get more done within those workouts for the workouts that I train I've tried to incorporate as many compound movements as possible. So compound movements are exercises that Allow you to move multiple muscle groups at one time. So a bicep curl would just be training your bicep That's isolation movement while a compound movement would be something like the bench press where it works your chest Your abs your triceps and your shoulders You want to focus on compound movements because these will definitely give you more bang for the buck and for me I focus on three compound lifts within my workout routine Which is squats that lift and bench press and because I'm able to push really hard on these exercises and increase my weight On those I'm able to build muscle much more effectively quickly and save time when I'm in the gym I'm sure that's super helpful because I feel like every time I go to the gym Like you said like the process of going out getting ready showering afterwards It just takes up a lot more time Especially when you have a busy college schedule You just need to be you just got to be more cognizant about how you're spending the time and just be more aware of that So number two we're moving on to how you eat in college now There's a big stigma obviously of the freshman 15 now personally I don't think that the freshman 15 is negative connotation because for me I think I was as soon as I got here I was trying to put on a lot more weight and muscle so that I could bulk up So for me hitting that freshman 15 was kind of like a good sign rather than the negative freshman 15 But in order to avoid that you need to be eating smart. You need to be eating healthy I know that dining halls have a lot of variety and options But that doesn't mean you shouldn't go for the healthier options whether it's avoiding the pizza every now and then avoiding dessert So why don't you tell us a little bit more about that? Yeah, absolutely So definitely be being more aware of the foods that you eat So I think a lot of times because we get so busy we kind of just grab whatever is convenient at the dining halls And oftentimes what's convenient is pizza. It's the late-night ramen simply being more aware of what foods We eat is really really important and the second thing I'd say here is to just really make it simple You want very clean carbs a clean source of protein and then you want your micronutrients through either vegetables and or fruits I'm a big smoothie guy so after my workouts. I'll try and make this movie just throwing in some ice frozen fruits milk Protein powder that's just a really you know get your calories up and very efficient way to get a quick snack on the go I will add on this quick thing of guys Alcohol is going to add a lot of calories that will negatively impact your freshman 15 Just be cognizant of what you are consuming putting into your body because honestly your body's a temple You need to be protecting it You need to be keeping it healthy and well fed when you get to college I know that it's easy to get carried away with all this freedom that you have but you need to have that Self-discipline and awareness of no I shouldn't be drinking my fifth beer of the day when I haven't eaten properly or going for the salad instead of Going for whatever else you're going to give and the one thing I'll add here as well is definitely when we're young The effects of eating unhealthy food is not really going to show until you're much later in life 30 45 years old and so it's really really important to be aware right now Okay, so third and finally the most important pillar of your college health and wellness is going to be how you rest Those eight to ten hours of sleep that you should be getting every single night How you are relaxing in your downtime when you don't have work to be doing that's all very critical and important aspects of Your health and overall well-being not just for your physical health But also for your mental and self-aware health as well I'm a big believer of just taking time for yourself to you know watch Netflix if you need to go for a walk listen to music What tips you have for just getting more rest? Yeah, absolutely. So with rest I think the most important thing here is finding the amount of sleep that works for you. Everyone's different I know some people that can get six hours of sleep at night And they can do that seven days a week and they feel so super good And other people they need at least nine ten hours of sleep And if they get anything less than that they don't feel so good and they have to back that up with caffeine Which gets really unhealthy waking up consistently at the same time and going to bed consistently at the same time is really gonna allow Your circadian rhythms to be balanced and that's gonna allow you to have more energy energy for the day Dude a problem that I have it's like I'll be in bed I'll try to go to bed by 11 p.m. And then I just stay awake at like until for another hour So the one thing that I'd say for there is you also have to figure out how are your energy levels throughout the day So a lot of people because their sleep schedule is so out of whack They might take a lot of caffeine energy drinks monster Red Bull and that's gonna prevent you from going to sleep the next day Also, if you're not exercising typically your energy levels are gonna be pretty high personally for me on the days that I work out I'm really really tired by the time. It's 10 p.m. Or 11 p.m. So I knock out just like that So I think it has to do with the amount of caffeine stimulants and other things that you're consuming as well as how much exercise you're getting You know like we've been saying when it comes to health and fitness guys in college It is going to be a little bit more on yourself to be more proactive and aware of how you are working out How you are treating your body because it's just a lot more independence and freedom because as a great Uncle Ben said with great power comes great responsibility. So Richard also has a YouTube channel. He does videos on entrepreneurship health and fitness Where can they find you? Yeah, if you just go on YouTube and search up Richard you my last sense. Why you UCLA? It'll definitely come up. Make sure to leave a like if you guys enjoyed this video drop down any suggestions You guys want to see and as always don't stress finesse