Amidst the demands and deadlines that students already struggle between, many of us are faced with the struggle of maintaining a well balanced diet, if not a diet at all. And especially with the convenience of the nearest fast food chain, vending machines and hot dog vendors, you can’t really blame yourself for eating badly when you’re on a low budget and your stomach is screaming, “feed me!”. That being said, after personally having accomplished a degree and going through the ups and downs of a typical student life, I’m going to let you all in on the secrets that can keep you fit and healthy during your years at school:

1. Try to fit in at least 4-5 workouts in a week. And try to fit them in before your first class in the morning or afternoon, at least this way you a) don’t have to worry about your workout after school and b) are energized for the rest of your day.
2. If you choose to work out in the morning, try to workout on an empty stomach (or near an empty stomach ie. Eat a banana or an apple a half an hour before your workout), the reason for this is because your body burns 300% more calories on an empty stomach as opposed to working out later on in the day.
   1. Running is the best form of exercise for your body, and if you can run at least 3 times a week, you can be sure that your body will be a fat burning temple. The reason being is because you are able to target your ideal heart rate at which your body burns fat faster than the other machines (ie. Bike, Stairmaster, Cross-Trainer). However, any exercise that you choose to do will most likely yield the same results just as long as you reach your target heart rate.
   2. The Cross-Trainer, in my opinion, is my second favorite machine to get the ultimate workout on. It’s almost like running on a treadmill, but the strides you take are easier on your joints and ligaments. So on the days that you may get sick of running, you can alternate your workouts with the cross-trainer.
   3. Keep in mind that whatever cardiovascular workout you choose to do, the longer you do it, the more calories you will burn throughout your day. Or, on the other hand, the more intense your workout (for a shorter duration of time), the more calories you will burn throughout your day as well.
3. Lift weights. The more muscle you have on your body as opposed to fat, the more fat and calories you will burn. Get someone who is experienced with weights to show you the ropes if you are a beginner. If you’re far more advanced, try something different to shock your muscles like boxing or kickboxing. Or try different methods when it comes to lifting weights. There are thousands of different muscle fibers in our bodies that we don’t use on a day to day basis, so the more different exercises you do, the more toned you become. Girls, don’t forget to do those lunges, they’re excellent to tone our targeted problem areas! Especially after sitting all day during school, you don’t want to have to worry about a flat (or fat) butt.
4. Don’t forget to work out those abs during your workouts! We as students consume far too many calories from eating and drinking these days, and thus as a result get carried away and begin to carry unneeded weight around our waists. You can help your waist to hip ratio by working on those abs, but don’t forget you’re going to need to combine cardio as well to see the results you want.
5. After your workout you’re probably going to be thinking at this point in time, “what am I going to eat?” Again, with the convenience of every kind of food around us accept for the healthy food that we should be eating regularly, you need to take a plan of action: 
   1. First things first, if you’re heading straight to class after an early morning workout, make sure your carrying a bottle of water with you! I cannot emphasize to you enough how important water is. Water is your fuel and will help you get through your day, I promise you this. I also promise you that it will aid you in memory, thinking, and alertness. However, I also promise you that you will be going to the bathroom every half an hour if your not use to this routine. You should, at the least, be able to finish off a 1.5 liter of water throughout the course of your day, and may I suggest if you’re anything like me and the taste of water makes you gag, try adding some crystal light to give it some flavor.
   2. During my university years, usually after my workouts (or even on the days I didn’t have time to fit in a workout) I would always pack a light lunch which would include at least one of the following: apples, grapes, whole wheat crackers, bagel with light cream cheese, a sandwich with chicken breast or tuna, vegetables and dip (also low fat), and pretty much anything that I could find that emphasized “healthy”. However, I remember that I was only ever able to pack a lunch once or twice a week at max because I never had enough time. So for those that have this problem, here’s what you can do: if you’re on your way to class, or running between classes, try to pass by a convenience store or a vending machine and pick up a pack of nuts or almonds. They’re an excellent source of omega 3 and will help you from feeling lethargic, and they also have the ability of keeping you full and will hold you down until your next meal. If almonds are not your choice of snack, grab a fruit bowl (which majority of school stores now carry), or a snack bar (ie. Oatmeal to go, vector, protein bar, Kellog’s bar, Nature Valley etc.). If you pair any of the above with one another, you will have just enough of a meal to hold you down until your feeling hungry again.
   3. Meal time. There are over a hundred different choices we have, but the problem is that these choices either contain too much salt, too much fat, too many calories, and not enough nutrients. The key to staying fit during your time at school, and the key to a healthy brain, is avoiding the former. Keep in mind that wherever you eat understand what you are putting into your system. If you think that it has too many calories, it probably does. And if you think its got too many carbohydrates, again, it probably does. You especially want to stay away from meals that contain too much of the above two because this is what will determine if you become tired and non-functional during the rest of your day, or if you remain alert.
6. Try to walk as much as you can throughout your day. Considering that we spend most of our time sitting in class, walk as much as possible. That means, take the stairs, walk the longest route to get back to your car and pretty much avoid sitting when you don’t have to.
7. Try to limit your alcohol consumption over the weekends. I know, I know, the weekends are the only time we get as students to let loose and forget about school. But if you can limit the amount of alcohol you take in, trust me your doing yourself a favor, and your doing your brain a favor. However, if you refuse to listen to this part of my article, at least do me this much of a favor: choose the type of alcohol you drink carefully. For example, try to use diet soda instead of regular soda as a mix, or try to use low calorie cranberry juice instead of regular fruit juices, by doing this you are a) avoiding “over consuming” the amount of sugar you put into your system, and b) by drinking cranberry juice you are consuming a source of an anti oxidant.
8. And last but not least, try not to eat two hours prior to going to bed. We as students are notorious for eating right before we go to sleep. Especially after studying all night, or a hectic day at school and/or work, it’s the only time we usually find the time to eat. However, if you follow the above tips on how to eat right, and you do this throughout your day, be sure to eat 6 or 7 small meals and you shouldn’t feel the need to eat before you go to sleep. However, if you do feel the need to eat, keep it small, and keep it healthy so you’re not allowing your body to deposit it in all the wrong areas.
   

Sonya Gill
Featured writer for Gym Technik at gymtechnik.com