***BuRnInG FaT***

You're so busy you have absolutely no time to work out, right? Wrong. It's important that you make the time, and I'm here to help you do it. In this busy world filled with work, family and stress, we sometimes have to use a lot of creativity to sneak in workout time.

Here are my fat-burning tips for people on the go:
When you first wake up, commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, Monday you can perform modified push-ups, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunch for abs and close grip modified push-ups (hands 3 inches apart) for your triceps. Just 10 minutes! Just take a quick breather when you need it.

-Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.

-If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you'll take the stairs six or eight times (no matter what).

-While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You'll feel your muscles get tighter in just three weeks if you do this a few times per week.

-Tired at night and just want to sit in front of the TV? Try this technique: Take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won't seem daunting because it's only five minutes at a time, split over a 30- or 60-minute timeframe. Instead of rest breaks, you'll take exercise breaks. You don't really need to watch that commercial, do you?

-How about performing one exercise movement per day for seven to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It's quick, simple and teaches consistency.

-Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it's to a co-worker's office.

-Double-up the stairs. Every time you take the stairs, simply take a double step, or every other stair. It will be just like lunges and the Stairmaster combined -- great for the legs and butt
10. Perform any of the above with your spouse or a friend. I'm sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.
Hey, I know this won't make you an Olympic athlete or give you six-pack abs, but that's not the goal. I just want to see you making an effort to improve. If you take two to three of your favorite tips above, it will be the beginning of something great.
And for even bigger fat loss potential, combine the tips above with our Glycemic Impact food plan, designed by nutritionists to keep your energy level up at burning all day!

~~Exercise and how it affects the body~~

People have always believed that exercise is good for them, says Dr. John O'Kane, University of Washington sports-medicine expert and lead physician to the UW's athletic teams. What the latest research is doing is showing just how good for us it is.

Health experts also say you don't have to run marathons or hit the gym for endless hours to gain significant benefits. Probably the best-known benefit is heart health, and for that, a program of regular, moderate exercise will do just fine, O'Kane said.

"If you can just get yourself to start walking 30 minutes a day, that's a good start," he said.
"You do get benefits from more vigorous exercise," O'Kane added. You burn more calories and gain endurance, for instance. And one study suggested that women who exercised vigorously had lower rates of prostate cancer.

Exercise does its best work when teamed with healthy eating. But studies now show exercise has its own beneficial impact, even when you're not also following an ideal diet, he said.

The brain/

Mental sharpness: Exercise may help preserve it as you age. A recent study found that among women 65 and older, the least amount of cognitive decline over eight years occurred in those who exercised the most (walking 18 miles per week), while decline was greatest in those who exercised the least (walking half a mile per week). Decline decreased with each added mile.

Diabetes: Many studies show regular physical activity helps prevent or control diabetes.

Exercise works on diabetes in two ways: By burning energy in the form of blood sugar and by reducing body fat.

Bones: Many studies indicate that regular exercise,including strength training,may help older people avoid falling and breaking their bones.

Arthritis: Both aerobic exercise and strength training, in moderation, can reduce joint swelling and pain and extend mobility.

Heart: Like all muscles, the heart becomes stronger and larger as a result of exercise so it can pump more blood through the body with every beat and sustain its maximum level with less strain. The resting heart rate of those who exercise is also slower because less effort is needed to pump blood.People who exercise the most often and vigorously have the lowest risk for heart disease, but any exercise is beneficial. Studies consistently find that light to moderate exercise is even beneficial in people with existing heart disease. However, anyone with coronary artery disease should seek medical advice before beginning a workout program.

*chemical changes in the blood during exercise*

During exercise, the muscles use up oxygen as they convert chemical energy in glucose to mechanical energy. This O2 comes from hemoglobin in the blood. CO2 and H+ are produced during the breakdown of glucose, and are removed from the muscle via the blood. The production and removal of CO2 and H+, together with the use and transport of O2, cause chemical changes in the blood. These chemical changes, unless offset by other physiological functions, cause the pH of the blood to drop. If the pH of the body gets too low (below 7.4), a condition known as acidosis results. This can be very serious, because many of the chemical reactions that occur in the body, especially those involving proteins, are pH-dependent. Ideally, the pH of the blood should be maintained at 7.4. If the pH drops below 6.8 or rises above 7.8, death may occur. Fortunately, we have buffers in the blood to protect against large changes in pH.

plan for reaching your weight loss goal.

Dont know where to start when it comes to setting your goals??

Here are the seven important tips that help you reach your goal.

**1 Tip – Set realistic, attainable goals:
If your goals aren't practical, it will be next to impossible to stay on track as time goes by.

**2 Tip – Tier your weight goals:
If you need to lose 100 pounds, then set a goal of 25 pounds by a certain date such as March 31st. When you reach that goal, establish a new goal of 25 more pounds by June 30th.
If you need to lose less, then set a date and stick to your plan of action.

**3 Tip – Reward Thyself:
Being on a diet is stressful. In fact, I don't think I've ever heard anyone say, "I'm so happy! I'm going on a diet!" Have you?
So, reward yourself for all the hard-earned work you've done because YOU DESERVE IT! In fact, you have permission to buy yourself a Cadillac because if you're on a diet and you're losing weight, you deserve it!

**4 Tip – Sweets for the Sweet:
Allow yourself one goody a day that you really enjoy. If you like candy, then have something like a Hershey bar. It's a fantastic treat for only 220 calories. Yes, I know it has fat in it, but without enough fat in your diet, your hair will fall out.
If you prefer something salty like Cheetoes, then have Cheetoes. If you like Ben & Jerry's ice cream, then have that! Anything that you love!
This is the trick. Allow yourself only 1 serving of the goody. The earlier in the day that you consume your goody, the better. Do not save up your goodies all week and eat them all at the same time. Try to eat your goody very slowly. Let your tummy know that you are stronger than it is!

**5 Tip – To Empty the Pantry or Not to Empty the Pantry, That is the question:
A lot of weight gurus recommend completely emptying the house of all good-tasting food and replacing it will tasteless cardboard facsimiles. But is this really a good idea?
This is one way to look at this recommendation. If you're going to lose weight and keep it off, then you're going to have to get used to being in control of your willpower. So begin now and never fear food! You have the power to say no.
The other view is this. If you feel that you cannot control your eating urges, you might go into an eating frenzy and eat everything in the house. If this applies to you, then it's probably a good idea to do a food dump for now.

**6 Tip – Hobby Time!:
It's a great time to take up a new hobby, or pick up an old one. This will help occupy your thoughts and steer them away from those constant thoughts of dieting.
If you have an 'active' hobby such as biking, that's even better!
There are so many exciting things out there these days like golfing, volleyball, tennis, walking, hiking, and nature study. If none of these activities excite you, well…how about learning a second language?

**7 Tip – Take Time to Know Yourself:
Believe in yourself. You are worth this effort!

Setting realistic goals for weight loss.

The most popular goals are to lose weight and tone up, butwhat does that mean? your goals must be defined, quantitative & achievable.

for example: "I want to lose 8 pounds in one month." Goals like this give a specific purpose and a time frame in which to achieve them. Without a specific goal you'll lose focus and quit before you can get any results.

Resolve to lose weight slowly:

"Medically, most clinicians would say goals of losing five to 10 percent [of your start weight] are achievable," says Jennifer A. Linde, PhD, assistant professor of epidemiology at the University of Minnesota, Minneapolis.
So if you weigh 200 pounds, a reachable target would be to lose 10 to 20 pounds.

Do the math:
"A realistic goal is losing 1 to 2 pounds a week to stay healthy," says Linde.
That means being realistic about your time frame. If you need to lose 25 pounds, figure you are embarking on at least a three-month program. Fifty pounds? Assume a time frame of at least six months. Aim to burn 500 to 1000 calories a day either by eating less, exercising more, or both.

Set short term goals:
Reach for minimilestones. Instead of focusing on just losing 25 pounds, go for -- and celebrate -- that first 5-pound loss.

Track your progress:
Record your successes in a way that works for you. Take advantage of online programs, use a notebook, or keep a journal. Whatever keeps you on track.

Think about long-term goals:
"It's OK to think big, Linde says, "but it may mean starting small and working towards a big goal."
So if your long-term goal is losing 50 pounds in a year, for example, maybe your short-term goal is getting through the day without eating too much.

There's an old saying: Lose it slowly, keep it off. This adage makes sense for at least one reason: Losing weight slowly means you've had time to adopt new behaviors, like eating less and exercising more.

And when you focus on the process of changing your habits --- not just on losing weight -- those new and healthier habits will be a big boost in helping you attain your weight loss goals.

HoW To LoVe YoUr BoDy!

1. Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.
2. Create a list of all the things your body lets you do. Read it and add to it often.
3. Become aware of what your body can do each day. Remember it is the instrument of your life, not just
an ornament.
4. Create a list of people you admire: people who have contributed to your life, your community, or the
world. Consider whether their appearance was important to their success and accomplishments.
5. Walk with your head held high, supported by pride and confidence in yourself as a person.
6. Don’t let your weight or shape keep you from activities that you enjoy.
7. Wear comfortable clothes that you like, that express your personal style, and that feel good to your
body.
8. Count your blessings, not your blemishes.
9. Think about all the things you could accomplish with the time and energy you currently spend
worrying about your body and appearance. Try one!
10. Be your body’s friend and supporter, not its enemy.
11. Consider this: your skin replaces itself once a month, your stomach lining every five days, your liver
every six weeks, and your skeleton every three months. Your body is extraordinary--begin to respect
and appreciate it.
12. Every morning when you wake up, thank your body for resting and rejuvenating itself so you can
enjoy the day.
13. Every evening when you go to bed, tell your body how much you appreciate what it has allowed you
to do throughout the day.
14. Find a method of exercise that you enjoy and do it regularly. Don’t exercise to lose weight or to fight
your body. Do it to make your body healthy and strong and because it makes you feel good. Exercise
for the Three F’s: Fun, Fitness, and Friendship.
15. Think back to a time in your life when you felt good about your body. Tell yourself you can feel like
that again, even in this body at this age.
16. Keep a list of 10 positive things about yourself--without mentioning your appearance. Add to it!
17. Put a sign on each of your mirrors saying, “I’m beautiful inside and out.”
18. Choose to find the beauty in the world and in yourself.
19. Start saying to yourself, “Life is too short to waste my time hating my body this way.”
20. Eat when you are hungry. Rest when you are tired. Surround yourself with people that remind you of
your inner strength and beauty.
Don’t Weigh Your Self-Esteem. It’s What’s Inside That Counts!