If you're like most people, you've probably uttered the work 'tone.' As in, "I really need to tone up my (insert body part here)." What we mean by that is that we'd like to get more definition. To achieve that, a lot of us end up using light weights and doing more reps, thinking that's the best way to get toned up.

What you may not know is that using lighter weights isn't necessarily going to lead to a more 'toned' body. If you want more definition, you have to lose more fat and doing hundreds of reps of an exercise isn't the best way to do that. In fact, it's just the opposite - lifting heavier weights and staying withing about 8-16 reps can help you get more defined. By challenging your muscles with more resistance than they can handle, you're building muscle and muscle is more metabolically active than fat. That means, the more muscle you have, the more calories you'll burn overall. Add in some cardio and a healthy diet to create a calorie deficit, and you're on your way to a leaner body.

If you've been focusing on higher reps (say, more than 20) to get more toned or you've been worried that lifting heavy weights will make you blow up like an oversized gorilla, maybe it's time to learn more about the myth of toning. These resources offer more detailed information about what 'toning' really means:

• Can You Really Tone Your Body?
• There's No Such Thing as "Toning"
• FAQ - Can you tone your triceps?
• Are You Lifting Enough Weight?

If you're off to college this year, you've probably heard about the Freshman 15 - 15 referring to the number of pounds new students often gain their first year of college. The average weight gain is actually between 5 and 10 lbs, but the weight tends to stick around long after freshman year.

What is it about college that makes you fat? No doubt the sweet freedom you have to eat whatever you want, but it can also be due to the stress of being away from home and having to make your own food choices. When I was 18 years old and faced with the choice of a salad or a greasy slice of pizza, which one do you think I chose?

It's always harder to introduce healthy behaviors after you've already gained weight. A better idea is to establish a few healthy rules from the start. You'll find some ideas for how to do that in my latest article, 5 Ways to Get Fat in College.

I got several emails after last week's exercise of the week requesting more combination exercises. Combination moves which work more than one muscle are great for saving time. The downside is that, if you're working muscles that require different weights, you may not get the most out of your workout.

The front raise with a triceps extension is an exception. It works the front of the shoulders as well as the triceps, both of which are smaller muscles and can often handle similar weight. The key to making this move safe and effective is to take it slow and avoid swinging the weights. As you lower the weights behind you in the triceps extension, you want to have full control of the movement, so you might start with a lighter weight to get your form down.

Do it right: Sit or stand and hold light-medium weights at your sides. Keeping the palms facing each other, lift the arms up to shoulder level and then continue to take the arms up overhead until the arms are next to the ears. Bend the elbows and lower the weights behind the head. Straighten the arms and sweep them back down, repeating for 1-3 sets of 10-16 reps.

For more combination moves, try this Total Body Timesaver Workout.

In my previous life, I worked in an office with an endless supply of donuts - and not just any donuts, but the cream of the crop - Krispy Kreme donuts. On top of that, there were birthdays (how about some cake?), working lunches (pizza anyone?) and long lunches at the local Mexican restaurant (chips and salsa? Bring it on!).

It's easy to give into temptation, especially when everyone else is giving in as well but, before you know it, you're putting on a few extra pounds.

I want to know about your working environment. Do you find it hard to eat healthy at work? Or do you ignore the temptations and do your own thing? Vote in this week's poll and then leave a comment to tell us how we can stay healthy at the office.

Poll: Is it hard to eat healthy at work?

1. Yes, there's always junk food around
2. Yes, I eat out for lunch and it's hard to make healthy choices
3. I try to eat healthy, but am tempted by sweets and other junk food when I get tired or bored
4. No, my office is very healthy
5. No, I bring my lunch and make it a point to avoid junk food
6. Other-please explain in comments

View Results