"Get in Shape" Resources: Articles by Narkissos

**Narkissos** · 12-09-2009, 01:15 PM

How to stay Fit (not fat) in College!!!
-Avoiding the 'freshman 15'
by Corey Springer

NarkSide: October 12th 2009

"Chug, Chug, Chug, Chug, CHUG!!!!"

*wild cheering ensures*

Sounds familiar? Of course it does. Partying during the college years is a well-established norm. During this time, partying is synonymous with heavy alcohol consumption... the practice of which contributes (in a large way) to the weight-gain experienced by many during the college years.

Weight-gain triggers don't end there however, as the college period is also marked by horrible eating and sleeping habits... each of which contribute in their own way to the phenomenon researchers call the "freshman fifteen".

The good news is that there are ways to avoid this weight-gain. There IS hope.

7 weight-gain halting tips for college students:

1. Be conscious of what you're eating.

A lot of the stuff offered at the cafeteria tends to be unnecessarily high in calories. However, it is usually possible to find low-calorie alternatives. Inquire with your cafeteria's staff as to whether they carry healthier alternatives.

2. Swap high-fat side dishes for healthier ones.

...and skip the fried food and deserts altogether!

Swap those greasy fries for a baked potato... Or, better yet, a salad. With your salad selection, be cognizant of the additional calories that dressings and toppings add. Absolutely NOTHING ruins a salad like an overuse of toppings. These additions may increase the calorie count of a salad by TEN TIMES![1]

That's right... ten times.

3. Exercise hard daily.

...especially before going out to party. A hard exercise session depletes the muscles of glycogen (i.e. carbohydrate stores). Carbs consumed in the hours which follow exercise are generally used to replenish glycogen. Of course there's a limit to how much an individual can store, so one shouldn't go overboard with one's carb consumption.

4. Graze.

College students often make the mistake of eating infrequently. Oftentimes they get into a 'work groove' and forget to eat. Subsequently they experience bouts of low blood-sugar, which lead to bouts of binge-eating. While binging, individuals aren't judicious in their food selection... and so they end up loading up on hundreds of sugar and fat-laden calories, of little nutritional value.

The solution?

Eat smaller meals at regular intervals through-out the day...rather than succumbing to infrequent, but overly large, binges.

5. Learn to say no!

This one is a really tough one for some. College-age individuals are always trying to please someone... I guess the same could be said about people of any age... but for argument's sake, let's focus on the college-aged individual.

Eating and drinking are highly social activities. This is especially true at college. Think about how many times you've arrived at a party, and immediately someone hands you a beer or a rum and coke. Think about how many times a parent or friend has sent you home-made cakes or cookies. Think of how many times your room-mate has asked you whether you wanted in on a late-night pizza run. We as a society are ALWAYS eating... and we feel most comfortable when others around us happen to be eating as well. So, we drag them in.

Eating is meant to be functional as well as enjoyable. To preserve these precepts one must make a conscious decision to eat/drink only when you want to or need to... as opposed to whenever someone decides that you should.

Learn to say NO!

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**Narkissos** · 12-09-2009, 01:16 PM

Why everyone should own a treadmill!
by Corey Springer

NarkSide: December 2009

Hey guys... Here we are, at the end of another year. We had a great run didn't we? It'll be Christmas in a short while and, as I was making out my own Christmas wish list, I thought I'd make a suggestion for the ultimate stocking stuffer: A treadmill.

"Um... What?"

You heard right. I'm going to get myself one... and I think you should as well.

We've discussed the benefits of cardio to great lengths. Still, I know most of you blanch at the thought of waking up at an ungodly hour to road-walk or hit the gym for

cardio. There must be a solution though... right?

There is. It's called "a treadmill".

I think having a piece of equipment at home is vital. But, let's talk about the options for a minute:

Stairmasters/Stair-steppers cost too much (and they're unsuitable for people just starting out, as they're easily misused)
Stationary bikes are VERY uncomfortable (especially around the crotch area... You know what I'm talking about)
Rowing machines take up *way* too much space

Treadmills happen to be cost-effective, stable, easy to use, and especially safe for beginners. I mean, what could be more natural than walking?

4 reasons why I think everyone should have a treadmill:

1. You don't have to worry about getting wet.

However, when you're outside you do. Road-running/walking means exposure to the elements, as well as exposure to the exhaust fumes from vehicles.

Ew.

It also means having to deal with uneven gradients, too-hard surfaces, and sometimes wet and slippery surfaces.

Not cool.

2. You can control the pace

...and you can push yourself a bit harder than you would if you were on the road by yourself.

Admit it: How many times have you been out on the road literally dragging your feet behind you? For me, I've lost count of the number of times.

Truth-be-told, if I don't have a running partner with me, my 'run' looks more like a jog. That's the honest-to-God truth! On a treadmill however, you can't automatically slow down when you get tired. The automated pace requires that you keep up... thus taking the work-out to a higher level of intensity.

And while we're on the topic of intensity:

3. You have control over the level of intensity

"Up the incline!"
"Up the speed dammit!"
"Set it to a random program!"

Sorry... the cardio-addict in me came to the surface for a minute.

*Breathes*
*Continues*

There are multiple ways via which the intensity of a work-out on the treadmill can be manipulated. Personally, I like to mess around with the inclines. I've found that higher inclines really target the butt and hamstrings (which, incidentally, are problem areas for most people)... Also, I've found lower inclines, coupled with longer strides, great for the muscles of the core.

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**Narkissos** · 12-11-2009, 11:12 AM

bump!

**dangerous dan** · 12-11-2009, 11:25 AM

once again good info, but im not sure i can help myself with xmas coming round...daniel barely sees day light

**Crest** · 01-03-2010, 03:04 PM

just read this whole thread. it's too late for me now though ..... i'm FAT !

**stpete** · 02-04-2010, 05:21 PM

Great read Nark.

**Narkissos** · 02-22-2010, 08:59 PM

Thanks guys.

Bump!

**sarasotafloridabrian** · 04-01-2010, 09:27 AM

Amazing.
OK so when do you find time to work and sleep? LOL
Was referred to the tyhread and glad I was.

**Narkissos** · 04-07-2010, 08:32 PM

^^Sleep? :P

What's that?

**RobbieC** · 12-16-2010, 04:58 AM

Thanks for that. So much info to take in though. Gonna re-read the article a little bit later now. Too much at once. ha ha. Yeah, I am training but not seeing the results I want. Doing something wrong or not quite right enough.