Weight training: cardio's best friend

It's not uncommon to hear that women are against the weight. You know, the whole "I don't want to look like Arnold" kind of excuse. Believe it or not, without some sort of weight training incorporated into your exercise routine, you're only going halfway!

Women are, first and foremost, not equipped with the same type of bulking ability as men (without juicing, anyway). This is the same reason for those SlimQuick commercials, where the couple makes the same change to their diet, but the man is the only one to see any results -- men got the muscle! While weighing more because of its higher density than fat, muscle burns more calories more often, leaving you with a sleek, toned (not shiny!) body. This also means that you should be wary of the numbers on the scale; this higher density also means more weight, so pay more attention to the way your skinny jeans fit than how many pounds you've seem to have "loaded" on. Keep in mind that weight training burns more calories than cardio not only during your workout, but that burn keeps working post-workout, too!

The best way to start pumping iron is to begin with low reps (10-12) three times a week. Choose a weight that is just heavy enough that your last rep also causes you to sacrifice your form. Women's Health cites that this can help you lose 3% body fat in ten weeks...and this is without changing your diet!

Give it a shot! Try integrating some hand weights into your usual yoga sesh or hold onto a weighted exercise ball during your morning 8-Minute Abs (the products from Savasa's line come in pretty feminine colors, too...and for cheap!). The free weights at your gym are always up for grabs, too! No need to feel intimidated, I'm pretty sure there's no sign around calling the weights "for men only." Maybe the boys' club will even lend you a few tips. ;)

Chilly chow

More and more lately, I find myself standing in line at the -- gasp -- Student Center Grille, aka the only "cheap" food on campus. Today was one of those days. I'm waiting patiently to order my fabulous black bean veggie pita sans sauce and cheese when I overhear the orders in front of me. "Chicken strips, cheese sticks, and a Dr. Pepper." "Chicken strips and fries and a red Gatorade." One older woman ordered only a side of fries, then turned to her friend and said, "They don't have ice cream here, it's on the other side."

What!? No wonder college kids (and increasingly, staff) have become so lethargic. I know it's winter, but the Chicago chub is never fashionable, as warm as it may be. So what is it about winter and college that keeps us from living well, and how can we combat it?

First point -- it's cold outside! No one wants to go for a run or so much as walk to class in the Midwest mess, let alone abandon the blankey to head to the gym. I admit, I take Public Safety the four blocks from the train station back to my apartment to save me the walk in the cold. When we make this seemingly "little" sacrifices, however, we lose the few calorie-burning, health-churning events of the day that come absolutely free and without doing anything extra. Walking a few blocks makes up for some of that cookie you splurged on at work...and lets you have one next week, too!

Warm foods are comforting. There's a reason we have an affection for hot cocoa when it's snows; it warms you up from the inside out. So naturally, what happens when we walk into the Student Center or restaurant? We want something warm and snuggly. This makes the salad and fresh fruit look awfully unappealing, so instead, we go for french fries, a burger, or creamy soup. If you're looking for a hot way to get hot (ha), try some steamed vegetables or a plain baked potato instead of fries, green tea instead of a latte, and or a baked apple with cinnamon instead of an apple pie from McD's (and those babies are tempting -- two for a dollar and vegan?!). Not only will you feel yummy in the tummy, you'll feel fab even in that puffy marshmallow coat!

Believe it or not, the lack of sunshine in winter makes you sad. You may have heard of a Seasonal Affective Disorder, dubbed SAD for a reason. Sunshine is responsible for stimulating vitamin D production in our bodies which in turn creates a balance internally. This gives you energy and stimulation and helps your endorphin production! Conquer the winter blues by using a full-spectrum light bulb, a Sun Alarm, or visiting your tanning bed once a week. Up your leafy dark green intake and vitamin D-fortified orange juice to help your happy, too!

Indoor workouts are always a great option during winter, whether that means taking a class at your gym or renting a few workout videotapes from the library (excuse me...DVDs). Don't let your routine get dusty during colder months...keep in mind the rockin' bod you want to show off this summer and you'll stay motivated all the way until April showers bring May flowers!

Calorie counter: how much should I stuff my face?

So you've decided to brush up your eating habits, now what? In order to effectively jump-start your healthy lifestyle and keep it up, it's important to know the basics!

Obviously, step one is beginning to read your food labels to understand their nutritional value. This will allow you to find a balance during the day between levels of fat, sodium, fiber, and so on. But what about calories? Few realize that a typical nutrition label is based on a 2000 calorie diet - calories that not everyone needs (or sometimes, isn't enough)!

I stumbled across a FABULOUS tool to calculate how many calories you should consume in a day. Keep in mind that, regardless of caloric intake, a body still needs a balance in all areas of nutrition; calories are just one measure of that.

1. Calculate your basal metabolic rate:*

FEMALE: 665 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)

MALE: 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)

Or click here!

2. A few further calculations can help you meet your goal intake. Measure your level of activity (honesty is key here, lying to yourself will only keep you from that great look) and use the appropriate formula.

Sedentary (little to no exercise): BMR x 1.2

Lightly active (light exercise, 1-2 times/week): BMR x 1.375

Moderately active (moderate exercise, 3-5 times/week): BMR x 1.55

Very active (intense exercise, 6-7 times/week): BMR x 1.725

Extremely active (intense exercise or physical labor): BMR x 1.9

3. For weight maintenance, this is your goal number. For weight loss, reduce this number by 15-20%.

I remember in high school asking my health teacher if eating more could help you lose weight if you weren't eating enough; she looked at me like I was crazy. Believe it or not, though, eating too little is almost as detrimental as eating too much. When you eat too sparingly - or skip meals - your body goes into "starvation mode" and begins to store calories and fat to protect itself from, well, dying. So no, you can't live off 100 Calorie Packs for the rest of your life; it's okay to eat!

Reassuring, isn't it? :)

*Thanks to The Pageant Place for this info!