For years, trainers and athletes have said that to build lean, toned muscles, you should lift light weights and do lots of reps. To build big, bulky muscles, you lift heavier weights and do fewer reps. Some studies have called that philosophy into question lately, suggesting that lifting heavy weights doesn’t necessarily make you look like the Hulk.

So is there still a value to the light weight, high rep workout style? A recent study says yes. The study, conducted in the Netherlands, showed that lifting light weights can be just as effective in building muscle tone as lifting heavier weights. What really matters is that you work until the point of exercise-induced fatigue – that means that the last two or three reps should be hard.

This is great news for people who’d like to tone up, but don’t often lift weights. The heavier the weight, the more you risk injuring yourself. With a lighter weight, you can get the same results without the danger. Light weight exercise is also perfect for people who are recovering from injuries, as a way to ease back into exercise.

Doctors say that if you really want to stimulate muscle tone (and save yourself from boredom) the best thing to do is to change your exercise routine up. Alternate between lifting heavier weights and doing fewer reps, and lifting lighter weights and doing more reps. The moral of the story? If you want to get into great shape and have the muscles to show it, you don’t have to grunt and struggle like that obnoxious guy at the gym.

Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.

[Lead image via Yuri Arcurs/Shutterstock]

We all deal with it. Waving down a taxi, cheering during a football game or flagging down that cute guy in your chem class. It’s known as under arm flab or simply a trouble spot in the tricep area. It’s frustrating to deal with this, when all you want to do is to wear sleeveless dresses and wave your hands like you just don’t care! No worries, try out these fun moves and you’ll be good in no time. Combine these strength moves with a cardio routine to see quick results. Remember, exercising is only half of the equation. Proper nutrition and post-workout food recovery is also essential.

Stay fabulous and sexy, CC girls!

1. Half cobra push-up

Lay down on your stomach and place your hands right next to your chest. Slightly raise yourself up until there is a 45-60 degree angle in your elbow. Slowly lower yourself back down to the beginning position. Keep your elbows close into your rib cage, as they should graze as your raise and lower yourself. Repeat this move for one minute, rest and repeat 2 more times.

2. Tricep Push-Up

Stay in the same position as before. Place your hands next to your chest and raise yourself into a plank position. Beginners, start on your knees or take yourself onto your feet for a challenge. As your lower yourself into a push up, keep your elbows close in to your ribcage. This will work your tricep area, whereas a regular push up focuses on your shoulders and back muscles. Keep your hands aligned right under your shoulders for maximum results. Begin with 3 sets of 10.

We’ve all heard that we should try to avoid the dreaded “Freshman Fifteen” (which is actually more like the “Freshman Seven”), but there are other important benefits to maintaining a good nutrition and exercise routine. The better you treat your body, the better you will feel. The better you feel, the more successful you’ll be in school and the more energy you’ll have for the really fun stuff. Read on to learn how you can use the latest discoveries in health and fitness to stay healthy, happy, and motivated this school year.

1.     Cut down on time at the gym with interval workouts.

Intervals have long been an important part of many exercise routines. But a new study has shown that intense interval workouts may be just as effective as time-consuming endurance training. The study divided its subjects, healthy college students, into two groups. One group rode a stationary bike at a sustained pace for 90 to 120 minutes three times per week. The other group pedaled as hard as they could for 20 to 30 seconds, with short breaks in between, for a total of about six minutes of intense riding per day. The result? The students who rode intervals showed just a much of an increase in their endurance as the students who did sustained training, and showed the same molecular indicators of increased fitness in their muscles.

So if you don’t hours to spend at the gym, you can still get a great workout with a series of short, intense intervals. In order for this to work, you really have to push yourself, so give those intervals all you’ve got.

2.     Exercise to reduce stress and feel more focused.

In the unforgettable words of Elle Woods, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.” While you probably don’t have a husband, a good workout may keep you from freaking out on your roommate. It will also help you pay more attention and concentrate in class. So don’t say you’re too stressed to go to the gym! Working out or even just taking a walk will help you feel better and complete that mountain of homework more efficiently.

3.     Stock up on healthy snacks.

Busy schedules and late nights can lead to lots of snacking, which doesn’t have to be a bad thing. A recently published study, the most comprehensive look so far at the causes of weight gain, showed that what you eat makes a big difference. Some results were expected – the participants who gained the most weight over a 20-year period ate large amounts of french fries, potato chips, sugar-sweetened drinks, red meats and desserts. Most people who maintained their weight or lost weight ate lots of standard healthy foods – fruits, vegetables and whole grains. But, surprisingly, consumption of dairy had a neutral effect on weight gain and weight loss was greatest among the subjects who ate lots of peanut butter and yogurt.

So, you can replace fried and processed snacks with food that tastes good, but is still healthy. Try some peanut butter on a whole grain cracker, or naturally sweet fruit yogurt instead of potato chips and soda from the vending machine. Fueling your body properly will give you more energy and prevent weight gain.

4.     Fidget!

In my favorite study of the summer, researchers found that performing more “incidental movement” each day – from tapping a toe while sitting to walking up the stairs instead of taking the elevator – helps improve cardiovascular fitness. This is great news for college students, since we spend so much time sitting. The study also found that some people are naturally more inclined to fidget throughout the day. If you’re one of those people (I definitely am), then keep it up! If not, start fidgeting! It’s possible to improve your health with the simplest, smallest movements, as well as larger changes like walking short distances instead of driving. Just try not to annoy your classmates by making noise or kicking their desks.

Okay, so I guess I’m a gym rat. I am the one who loves to get to my campus fitness center when it opens at 6:30 in the morning (and who was infuriated when the opening was delayed from 6:00 a.m.). And I have tried just about every class and machine offered on the commercial market. At various times in my life, I have been the yoga class-clown who slips out of downward dog — and eventually the student fellow classmates look to as a model.

I like to say I’ve seen a lot of different ways of exercising and done a lot of different exercises, which means I’ve made every mistake imaginable along the way. So, whether you are prepping to take advantage of your school’s gym in the fall or you want to work off some summer puff while the sun is still shining, I offer you a few suggestions to make your return to the gym a great success:

initiating the gallery...

So you think celebs get out of bed all skinny and perfect and shiny? Well, maybe they do. But because everyone loves to stalk celebs at every single moment in their lives, we also know that they hit up the gym sometimes just to keep up appearances.

For some reason, there seem to be a LOT of pictures of only a few celebs leaving the gym floating around the internet. Where are your super secret workout spots located, everyone else??

Anyway, here are a few of our fav celebs post-workin’ on their fitness.

Whether you want one as big as Kim Kardashian’s or something more subtle like J-Lo’s (ok, it’s not that subtle, but in comparison…) I have the perfect plan for you. While squats and lunges are my quick go-to favorite, they can get a little boring. Here are some easy ways to spice up your workout routine.

1) Fire Hydrant

Called “fire hydrant” for obvious reasons, this move really tones all of those gluteus muscles. Begin on all fours, with your hands directly under your shoulders and knees under your hips. Keeping your right knee in a bent position, bring your leg away from your body and stop when it is hip height. Make sure your back is flat, tighten your abs and squeeze your booty every time you lift. It’ll give it that extra oomph! Aim for three sets of 15-20 reps on each side.

2) Leg Lifts

Stay in the same position as you were in for the fire hydrant. This time, extend your leg behind you, keeping it in a straight line and hip height. To perform the move, raise your leg a few inches above hip height and then lower back down. Keep your back as neutral as possible and squeeze your booty every time your raise your leg. Aim for three sets of 15-20 reps on each side.

What are you trying tone up this summer? Get up and get active – tweet me @jackelynho. I’ll be your personal trainer and help whip ya into shape!

This past week, I attended the IHRSA fitness convention here in San Francisco. Besides ogling all of the ridiculously ripped trainers, I got a sneak peek at our industry’s latest innovations. Boy, is there a lot of new equipment out there! So long to those boring dumbbells and hello to these quirky new toys.

Looking back, though, much has happened in the past year. It seems I’ve learned a lot while Ke$ha put a dollar sign in her name and started brushing her teeth with a “bottle of Jack,” John Mayer proclaimed that he is on the search for “the Joshua Tree of vaginas,” and the Jersey Shore became a national phenomenon.

So here (in no particular order) is what I know for certain after turning 21. Perhaps you youngsters can take a few things from this:

1. Friendships should make you happy — not pissed off : Friends should be so much more than people you dance on tables with and dish about the weekend to. They should be there for you, and you should be there for them. They also should not steal your alcohol on your 21^st birthday and make out with the fraternity guy, all while puking as your boyfriend helps take care of them.

2. Raincoats are amazing: They are often understated and overwhelmingly overlooked when it comes to fashion. But even if they aren’t fashionable, really, you can’t complain when that slicker keeps your from frizzing. Without a rain jacket I wouldn’t have made it through the summer in London. And I think it actually kept me going to class this past semester. Why didn’t I realize this sooner? It doesn’t matter if you have a basic from Lands End or a super sexy trench from Dillards, just get one!

3. Go to the gym: Surprisingly enough, it is worth your time. Who knew? I sure didn’t, until I started going religiously with my boyfriend back in September. If you actually go to the gym and do more than hang out on the treadmill and elliptical for thirty minutes, you can see results. Plus, it teaches you patience on so many different levels.

4. Do not drink MD 20/20: Even if the frat-mixed mojitos are watered down and tasting a bit like a dirty dance floor, stay away from the MD.

5. Do experience a Pimms with Lemonade: Although you probably have never heard of this drink before, Pimms with Lemonade is a London pub staple. The Pimms is to Wimbledon, as the mint julep is to the Kentucky Derby. This fresh tasting, fruity cocktail will may be enough to convince you to study abroad for a semester. It’s to die for.

6. Puppy Love = True Love: Dogs truly give the most unconditional love. Even though my boyfriend got a dog back in September and it has been a ton of work, I can’t help but keep falling in love with the little darling. You can’t have a bad day whenever a puppy is around. However, at the same time, the realization that having a puppy is a huge responsibility is constant and serves as amazing birth control for many, many years to come.

7. The VS Miraculous Push Up Bra is a miracle: The Victoria’s Secret new Miraculous Push Up bra is the greatest and latest thing to come into the world of retail. With a level 5 design to push up and lift, this push up bra is not playing around – it increases your breast size by two full cups. Unlike a lot of push up bras, this bra actually makes your boob size look believable, all while supplying comfort.

8. Hell No to the Snow: I can never live where it snows on a daily basis during the winter. After what I deemed the Great Snow of ’09 in Virginia (in which 24 inches of snow fell in two days), this has re-arranged my life geographically for good. Those applications to Illinois for graduate school?  Out the window. My dream of always visiting Maine? Only if it’s summer.  Multiple inches of snow at a time? No thanks.

9. Reading is magical: Taking the time to read for pleasure in between reading for class is one of the best ways to relax. This past year, I have rediscovered my love for reading, all while falling in love with some great stories. Need something to restart your love of reading? Read The Curious Incident of the Dog in the Night-Time by Mark Haddon or Train to Trieste by Domnica Radulescu.

10. “That’s So You!” It’s important to have your signature piece, be it clothing, music or opinion. This has made my life simpler and more defined.

11.  Meeting the Parents: Meeting the parents is scary. However, whether they like you or not is out of your hands. You can be the sweetest girl they have ever met, but if they don’t like the idea of their kid being with someone without the qualifications they are looking for (i.e.: money, a professional school degree), it doesn’t matter how amazing you are or how much you have going on for yourself. Just accept it and try not to take it to heart … too much.

12.  Post-Grad is intimidating: Graduate, law, and business school applications are a lot more comprehensive than they lead you to believe on first glance. Those statements of intent and optional essays are really unlike anything you have written in the past, unless you are a professional graduate school applicant. Starting early is the only way to preserve your sanity as senior year rolls around. And taking the GRE or LSAT, well those should have occurred a year ago. Oops!

13.  “Welcome to the real world, she said to me…:” Although the quarter-life crisis often seems inevitable, I have learned that I definitely do not want to go down the John Mayer permanent-existential-life-crisis road. While his never-ending misery will supply good music for more and more years to come (without a doubt), I choose to not dwell. It’s much healthier this way, even if I do enjoy indulging in his misery sometimes.

14.  Stop reading beauty magazines: I’ve stopped buying magazines and I feel much more enlightened.  Instead, I have stopped giving my $3.99 to advice on how to make a man moan and enjoy the in-depth features in the feminist friendly Bust magazine, and the musically progressive Paste.

15.  Give a Little Bit: Helping others is amazing and it makes you feel better than anything else can.

16.  It’s Overrated: Being a senior is overrated. I have had more work and more responsibility than ever before and I feel like with every passing day, more and more obligations come my way. While it seems that a lot of seniors are spending their nights partying and hanging out, I am writing 20-page papers and doing graduate school rain dances to promote a surplus of acceptance letters.

17.  To Thine Own Self, Be True: To be a writer, you need to have extremely thick skin. Regardless of what your stance is, someone is always going to go against it and you have to be true to yourself and the piece you are writing. The same goes for all facets of life; you gotta be you and that’s that.

18.  Big birthday parties don’t prove anything: Big birthday parties aren’t all that they are cracked up to be. After years of over-the-top Disney birthday,  the whole high school teenage hang-out-birthday scene, and the exuberantly drunk and pretentiously planned college birthday, I will take the quiet and intimate birthday dinner over anything else.  It’s better to celebrate with those that actually matter.

19.  Lady Gaga is a goddess: She’s given us greatness, i.e.: “I’m bluffin’ with my muffin,” disco-bras, “Rah-rah-ah-ah-ah-ah! Roma-roman-mamaa! Ga-ga-ooh-la-la!,” and perhaps the greatest line of them, “I’m a free bitch, baby!” Her stage presence is to die for, and her genuine, authentic, down-to-Earth personality (come on, didn’t you see her on Oprah?) is addictive. Plus, I’ve seen a slew of live performances and I have to say, Gaga outperforms the rest with her Monster Ball.

20.  Say No to Parent Drama: If your parents are magnificent – great. If they aren’t, it is time to accept it and move on, instead of constantly wishing for your mother to be someone she is not.

21.  The Little Things Count: It’s important to relish the little things. In college, so much happens at once, it feels like the world can pass you by – especially once you turn 21 and the end of college seems very near. The most important lesson I’ve learned is to take time doing something you enjoy. It doesn’t matter if you want to get crazy drunk on a Friday night or take an extra art class, but do what gives you the most pleasure. Make time for more sex. Make time to cook dinner with your roommates. Just make time! As each year goes by, it is also important to look back to see what you’ve learned (whether it’s good, bad, ugly, or silly).

[This post is a favorite of CollegeCandy fan, Rose...and also of The Huffington Post. So Yay Charlsie...and thanks Rose for picking out one of the best!]

It’s hard to believe when you’ve got snow melting into your Uggs, but Spring Break is just around the corner. For me, a girl who has a countdown to the next Spring Break starting the day Spring Break ends, that news couldn’t be better. But for those of you who are having that “OMG I HAVE TO BE IN A SWIMSUIT IN 6 WEEKS?!” meltdown, this is less than a pleasant realization.

If you fall into the latter category, you’ve probably gone into workout/diet overload.

“I’m going to exercise every day and eat salad for breakfast/lunch/dinner so I can look like a Vicky Secret model in Cancun!!”

Optimistic? Yes.
Realistic? Uh, are you kidding?

Our society has always had this huge obsession with quick fix diets and weight loss plans. Unfortunately, they don’t work. The truth is, there’s no one thing to eat or one exercise to do in order to get your dream body. And all those plans that promise you to “lose 10 pounds in 10 days!” might work, but they’re not permanent and they’re definitely not healthy. So if you’re trying to get 6-pack abs and thighs that don’t touch by the time you’ve got to wiggle into that bikini in March, stop. It’s not gonna happen.

Instead, let’s work together to set some more realistic fitness goals that you can actually attain between now and the 24/7 happy hour we like to call Spring Break.

Unrealistic: Running a marathon (to burn serious calories/tone those legs) before midterms start.
Yes, it’s possible to run a marathon…one day. Just not within the next month.

Realistic: Completing 3 miles in 3 weeks.
If you’ve never even thrown on a pair of running shoes, chances are it’s not going to be easy those first few miles. The best way to ease into a new running routine is to start small and increase your mileage as the days go on. For example, maybe it’s starting out with one lap around the track. If you continue to add laps every time you run, you’ll be at one mile before you know it! You don’t have to be a marathoner to be a runner -  all it takes is the determination in those first few steps.

Unrealistic: Getting supermodel skinny before Cancun.
Not everyone is born shaped like Gisele and hard as you try, your body just might not be meant to look that way.

Realistic: Feeling confident about your body by making the right choices.
You gotta work with what you’ve got, ladies, and what you’ve got is damn sexy. Too often, girls compare themselves to others, creating unrealistic expectations about how they should look. Instead of wasting time wishing you looked one way, spend your days doing things that are actually making your body the best that it can possibly be. Start by picking up an apple instead of a cookie or walking to the grocery store instead of driving there. These changes may be small, but the impact is huge.

Unrealistic: Going from a total couch potato to working out every day.
Yeah, you try to motivate yourself to hit a Spin class instead of watching The Real Housewives of Beverly Hills reunion Part 1 for the third time. Fact is, if you’re not a seasoned fitness junkie, you won’t become one over night.

Realistic: Trying new workout routines.
Instead of saying that you’ll do something every day (because you’re only setting yourself up to fail), tell yourself you’ll do something new at least 3-5 times a week. My theory is to start small and work your way up. In addition, fitness for the newbie usually seems a little intimidating so make it fun for yourself. Whether it’s going for a nice run outside or going to a kickboxing class, it’ll be a great wake up call to your body. Plus, you’ll discover new activities you love…. not to mention some muscles you didn’t realize had.

Unrealistic: Joining a super fancy gym and getting a personal trainer to whip your booty into shape by March.
Uh, do you have any idea how much that costs?

Realistic: Easing your way into a routine by starting at home.
Do you really want to spend your Spring Break savings to join the best gym with the scented towels or pay some juicehead to whip you into shape? Seems a little counterproductive if you ask me. All you need is the motivation to get fit and a little bit of space in your room. There are some great Youtube videos and workouts on the web that will do the job for you. For free. In fact, gather your girlies and put together a dorm floor workout. Want to tone up with Pilates? Total body sculpting? Cool down with Yoga? Any of these are a great start to your new resolutions.

Look, hard as you try, you aren’t going to have Hilary Swank’s bangin’ bod by Spring Break, but if you start small, you can be more fit, more healthy and more confident with yourself by the time you hit the beach. But remember: there is no such thing as a perfect body. Everyone has their own unique shape and it is up to you to rock what yo’ mama gave ya.

Happy 2011, everyone! It’s a new year, so why not start it off right by getting into shape? I know I’d like to slim down after overindulging on food and drinks during the holidays! It’s not going to be easy, though. For me, the hardest part of working out, especially when I haven’t been at it in a while, is getting motivated. The exercise part isn’t so bad once I’m doing it, because I just visualize my goals (or watch Kardashian marathons…), but I have the hardest time just getting up and going.

In order to motivate myself to work out, I’ve decided to buy myself some cute new workout clothes. The idea is that I’ll feel obligated to use the clothes since I spent money on them, and I’ll also want to show off how cute I look in my new workout gear. Lucky for me (and those of you who think this is such a great idea you have to do it, too) some of my favorite cheap clothing stores have started carrying workout clothes, so there are lots of affordable options — like all these for just $20 or less!