By Craig Lindberg

“The Skinny” is a Fitness column by Craig Lindberg, CPT and Founder/Co-owner of Optimal Performance Center in Shrewsbury (www.opcfitness.com). If you have a question about training, nutrition, bodybuilding, or anything else that falls under the topic of Fitness, please send it to craig@opcfitness.com. Craig will answer one or two questions each month, so check here as soon as a new issue of Pulse hits the streets to see if he’s chosen yours!

Combatting the Freshman 15

Q: What can I do to avoid gaining weight my first year in college? I don’t want to be a victim of the Freshman 15. Traci from Millbury

I know this topic might seem a bit strangely times to some of you, since school’s been in session for a good 6 weeks now. But with all that you, as freshmen, have experienced these first weeks of school, a fitness article about the dreaded “Freshman 15” would have at best been glossed over and at worst been used to mop up the evidence of the previous night’s beer pong challenge.

Now that the honeymoon of collegiate life, if you will, is somewhat over, and the number on the scale is creeping up and up, I think you may be a little more receptive to some of my suggestions.

The Freshman 15 is a product of the perfect storm of 3 weight-gaining properties:v

1. Poor nutrition: School cafeterias have come a long way over the years, but there are still far too many fatty foods to choose from. Not to mention, in our value meal society, the worst foods for you are often offered in abundance and for the cheapest price. If there’s one thing you learn quickly in school its how to make a dollar stretch as far as you can.

The solution?
Take advantage of your school’s eating plan and eat in the cafeteria as much as possible. Salads and stir-fry are healthier choices than pizza and frozen yogurt. Straying off campus will limit your choices for healthy eating and expose you to a smorgasbord of fat.

2. Inactivity: If you aren’t in school on a sports scholarship, chances are your activity level consists of walking to classes, studying, and participating in the occasional bar crawl. Now the first two are to be expected, after all, that is why you’re there. That doesn’t mean it’s not detrimental to your abs, butt and or thighs.

The solution?
A daily jog around campus can help keep your metabolism up and the love handles at bay. If you have the funds and the will, there are many gyms or training studios around that offer classes of all types. Most don’t have long term contracts so you can pay as you go. So go.

3. Alcohol: Those of you who are familiar with my nutrition philosophies know a glass of red wine or beer with dinner will not kill you, calorically speaking. A case of your favorite cheap beer or box of wine is a different story altogether. Never mind the barrage of useless calories, increased alcohol ingestion = decreased inhibitions…food wise, people, try to stay with me here. It’s much harder to say no to those fatty, late night snacks with a few drinks in your belly.

The solution?
Realistically, there is no solution other than saying no. If you can socially have “a” drink and shut yourself down, you’ll do OK. If one drink leads to keg stands sprinkled with vomit and regret…just say no.