Going from couch potato status to multiple high-intensity workouts over seven days is a recipe for injury and burnout. A gradual ramp-up to higher intensity exercise is warranted if you don't work out at all. You should still include it during the week when you're trying to lose 4 pounds and keep it up so it increases to at least 250 minutes per week over several weeks. According to the American College of Sports Medicine, a consistent 250 minutes per week, or more, of moderate-intensity cardio supports weight loss. Weight training also helps prevent the loss of muscle mass that often occurs when you create a calorie deficit. Expect to lose 25 percent of each pound as lean muscle if you don't exercise. If your goal is 4 pounds, that means a whole pound of muscle lost in one week. Plan on at least two sessions in a week and address every major muscle group with one exercise. Do eight to 12 repetitions of the exercise using a weight that feels heavy by the last couple of repetitions. Weight training also improves bone and joint health to enhance overall daily functioning.
In 2018, this type of plan is as important as ever, becoming more popular than education savings bonds and tax-deferred education trusts. Examples of what is covered under a QTP: Tuition costs Mandatory fees Books Computer technology and equipment Internet service However, it's also important to point out that contributions to this type of program aren't federally deductible and one cannot use a QTP to pay off student loans.