8 Ways to Burn More Fat, Faster

News flash: You don't have to overhaul your life to work off mega calories. Here are our eight simple rules for squeezing the most out of your everyday routine to score the silhouette you've been sweating for.

By Caroline Hwang

Rules 1-4

So you think you know the drill on getting a good body. But we're not after good; we're after great.

Rule #1: Be an early bird to get the workout.

Lace up first thing and you'll increase your odds of exercising today threefold. A study of 500 people at the Mollen Clinic, a preventive medicine and wellness center in Scottsdale, Arizona, found that 75 percent of those who worked out in the morning did so regularly, compared with just half the afternoon exercisers and a quarter of the post-work crowd. "At the beginning of the day, you have the fewest excuses for skipping exercise," says clinic founder Arthur Mollen, DO. Not waking up early enough, of course, is the main one. "Limit using the snooze button to only five minutes so that you don't fall into a deep sleep again," Dr. Mollen advises. Bonus! You'll go to work feeling focused: A recent study at the University of Illinois at Urbana-Champaign found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function.

Rule #2: Hit the metal before the pedal.

Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn't tone at all.
The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries' return to normal, explains Rohit Arora, MD, chairman of cardiology at the Chicago Medical School. Plus, strength training "takes coordination and good technique, so you get more out of it if you come to it fresh," says Kent Adams, PhD, director of the Exercise Physiology Lab at California State University, Monterey Bay. "Meanwhile, cardio is a rhythmic, low-skill activity that's the easier of the two to do in a fatigued state," Adams says.

Rule #3: Push your pace, rev your metabolism.

Finished toning and ready to get sweaty? Gun it a bit for a bigger afterburn. "High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you're burning more fat for several hours post-workout," says Arthur Weltman, PhD, director of the Exercise Physiology Laboratory at the University of Virginia in Charlottesville. In other words, if you worked off 300 calories during your session, you'll get a bonus burn of about 45 calories even after you've toweled off.
To net the effect, stick to a speed you consider challenging: In a 16-week study that Weltman conducted with obese women, those who worked out at what they felt was high intensity (a brisk walk or jog in most cases) three days a week and at low intensity for two whittled an inch and a half more from their waists than the low-intensity-only group. Or try alternating between sprinting (racewalking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute.

Rule #4: Give up your seat to trim your bottom line.

Even regular exercisers could benefit from extra toning of their tush, the largest muscle group in the body, which dozes all day at your desk job. "When you're walking or running, it's your hamstrings, hip flexors, and calf muscles that get the most work," says FITNESS advisory board member Vonda Wright, MD, an orthopedic surgeon at the University of Pittsburgh Medical Center. "Unless you're going uphill, your glutes don't play a major role." The good news? If you bailed on doing those butt-firming squats during your workout, you can easily sneak them in when your cube mate isn't looking. Stand up from your chair, feet shoulder-width apart. Lower your bottom to the seat as though you're going to sit, touch down, and then spring up, squeezing your glutes as you straighten. Do three sets of 10 to 15 reps two or even three times throughout the day.

Rules 5-8

Rule #5: Take a power walk to beat a midday slump.

Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy, research at the University of Georgia in Athens finds. "It's paradoxical: Many people assume that they'll get tired from exercise. But the opposite actually happens," says study author Patrick O'Connor, PhD, a professor of kinesiology. "We're not certain what the biological mechanism is," he says, "but indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy." Besides, that quick recharge just burned about 75 calories. Sure beats adding 250 spike-then-slump calories' worth of Skittles.

Rule #6: Do the two-step.

When you opt for the stairs, go at them two at a time -- as long as you're not wearing heels. The quick bursts of power activate your legs' fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you'll be using a part of your muscles that commonly doesn't get enough action. "Fast muscle cells are designed so you can jump far, kick hard, punch fast -- moves that you call on less and less in modern society," says Scott Mazzetti, PhD, a professor of exercise science at Salisbury University in Maryland. "But unfortunately it's a use-them-or-lose-them situation, so it's good to activate them regularly."

Rule #7: Go like Gumby.

Consistent stretching significantly decreases muscle soreness, according to a study at the Norwegian Knowledge Centre for Health Services in Oslo. Skipped your stretches postexercise? Wind down with this 17-minute allover loosener from Jennifer Huberty, PhD, an exercise physiologist at the University of Nebraska at Omaha.

• Warm up first with 5 minutes of brisk high-knee marching.
• Toe-reach stretch (targets hamstrings, which remain shortened all day as you're seated): Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 30 seconds; relax. Do 3 stretches, then switch legs and repeat.
• Hip-flexor stretch (targets hips, which also are tight in desk jockeys): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do 3 stretches per side.
• Side stretch (targets upper back and waistline): Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to center and reach up; hold for 30 seconds.
• Switch sides; repeat. Do 3 stretches on each side.
  
  

Rule #8: Set out your sneakers.

A recent FITNESS poll found that sneakers -- with sports bras being a close second -- are the piece of gear that is forgotten most often, foiling women's workout plans. Clear that obstacle by, well, making them an obstacle in front of the door you exit in the a.m., suggests Diane Klein, PhD, chair of exercise and sports sciences at Tennessee Wesleyan College in Athens. "Seeing them will remind you that you planned to exercise," Klein says. For motivation to move, kicks are worth a thousand words.
Originally published in FITNESS magazine, November/December 2009.

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Foreclose On High Housing Prices by Mark P. Cussen,CFP®, CMFC

Before the mortgage crisis of 2008-2009, buying a home that had been foreclosed upon was a much more difficult proposition than it is now. Real estate bargain hunters formerly had to follow auctions put on by courthouses or sift through reams of legal filings. But the wave of foreclosures brought on by the subprime meltdown has led many banks to begin selling these seized assets through real estate agents. This article shows you how you can find the home of your dreams in this depressed market and negotiate for it effectively. (For a background, check out our Investopedia Special Feature: Subprime Mortgages.)




Finding Foreclosed Homes
There are many websites that now specialize in finding homes and properties that are in foreclosure, like www.realitytrac.com and www.foreclosurepoint.com. You can also check your local multiple-listing service to see what they have available. However, properties that are being foreclosed upon may not be highlighted per se; this may only be stated in the property description. And, of course, there are real estate agents that specialize in foreclosure properties, so don't hesitate to consult your local agent for some good deals.

Where Should I Buy These Properties?
Although many foreclosed properties are sold at public auction, buying a home from this source can pose several disadvantages. Bidders at auction must pay for their properties in cash at the time of purchase, and cannot use a mortgage. Buyers at auction also usually do not have a chance to inspect their properties before purchase, which means that you can find any number of nasty surprises in your house after you sign on the dotted line, including structural and cosmetic damage to the structure, termites or pest infestations or other problems. Another issue to consider is the possibility of liens. Auction properties often have liens attached to them, either by the IRS or state or other creditors. These potential pitfalls can be avoided by purchasing your property from a bank, which will always pay off any liens attached to the property before reselling it to another party. Bank properties are also available for inspection before closing, so that you know exactly what you're getting for your money. Perhaps most importantly, bank properties can also be financed with a mortgage. (Learn more in Foreclosures: Bargains Or Money Pits?)

Use a Contractor
A large percentage of foreclosed properties typically have major structural problems. If your property falls into this category, hire a contractor to itemize and estimate the cost and material required to make the appropriate repairs or modifications. Don't get caught underestimating these costs; a shortfall in the funds necessary to make your property livable can leave you in a precarious dilemma.

Start at the Bottom
Of course, the advantages that come with buying a foreclosed home from a bank come at a price. Banks purchase these properties to make a profit, and the value they add to the equation will increase the price of the property proportionately. Therefore you'll need to sharpen your bargaining skills and start the process with a lowball offer on the property you want. Banks that have accumulated sizable inventories of foreclosed properties will be more inclined to negotiate on price, especially on properties that have been held for longer periods of time. Therefore you should probably make your initial bid at a price that's at least 20% below the current market price, or perhaps even more if the property you're bidding on is located in an area with a high incidence of foreclosures. (For more, check out 10 Tips For Getting A Fair Price On A Home.)

Play the Waiting Game
The amount of time that it takes to get a response on your bid can vary widely according to various factors. If the bank that holds your property is swamped with foreclosures, then it can take a great deal longer for the bank to process your request. Banks with substantial backlogs have been known to take up to 90 days to respond to some inquiries. Prospective buyers may be wise to submit bids on several properties at once, because it is possible for competing buyers to secure a property with a higher bid. Buyers who bid on bank properties would also be wise to get preapproval for a mortgage if at all possible to back up their bids. And don't get discouraged if someone else trumps your offer for a particular property; check back periodically to see if it reappears in the bank's inventory. Foreclosure deals tend to have a high rate of failure, and the possibility that the deal will fall through exists until closing.

Conclusion
The recent mortgage crisis and recession has left more than stocks valued at record lows. The rash of foreclosures has created tremendous opportunity for prospective homebuyers and real estate investors. However, those seeking repossessed properties should be aware of the risks that come with properties sold at auction. Bank properties can be much better bets due to their freedom from liens and availability for inspection. Buyers should obtain preapproval for financing and be prepared to wait for responses to their bids, which should be below the property's actual market value to begin with. (To learn more, see Foreclosure Investing Not A Get-Rich-Quick Venture.)
by Mark P. Cussen (Contact Author | Biography)

Mark P. Cussen has over 13 years of experience in the financial industry, which includes working with investments, insurance, mortgages, taxes and financial planning. He has two years of experience in writing and editing insurance and securities test training manuals, as well as other financial topics. He has also worked in in retail, discount and bank brokerage systems and been involved in a venture capital enterprise in the oil and gas sector. Cussen has a Bachelor of Science in English from the University of Kansas and completed his CFP®; coursework at the Bloch School of Business at the University of Missouri-Kansas City in August of 2001.
Buzz up!

10 Ways To Increase The Value Of Your Home

Posted: October 29, 2009 1:35PM by Katie Adams

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Buzz up!

Filed Under: Personal Finance, Real Estate, Savings

In a dour housing market, wouldn't it be nice to know that your remodeling project would pay off when you went to sell the property? Remodeling Magazine evaluated the top remodeling projects, how the cost-to-value has changed since the housing market implosion, and which projects are still worth the investment. Using the magazine's "Cost Vs. Value Report for 2008-2009," let's look at some of the best projects you can undertake and recoup the majority of your cost. (Home price appreciation is not assured. Can you withstand the volatility in this market? Read Why Housing Market Bubbles Pop to find out.) Upscale Projects

1. Siding Replacement (fiber-cement or foam-backed vinyl). With the economic slump, home buyers aren't being dazzled by bells and whistles as much as they are improvements that will ensure lower repair and utility bills. Although replacing current siding with fiber-cement has lost value from 2007, it still nets an astonishing 87% ROI. If you prefer a foam-backed vinyl product replacement instead, you can still look to recoup 80% of your cost.
   
   
2. Window Replacement (vinyl or wood).  Windows are not only an aesthetic feature. For most homeowners, they represent one of the easiest ways to lower home heating and cooling bills. By replacing your current windows with more efficient vinyl or wood ones, you can save on your utility bills, attract future home buyers and net a nearly 80% (vinyl) or 77% (wood) return on your investment.
   
   
3. Bathroom Remodel.  Depending on the size and amenities of your desired bathroom, you could expect to pay over $50,000 to tear out walls, repair joists and wall studs, change structural elements and make major layout changes, such as switching a toilet and shower. However big the price tag, you can still expect to recoup nearly 71% of the cost (which would be $36,400 if you have a $50K bill) when you go to sell. This project increased its value since 2007, while its sister project – adding a complete bathroom – fell in value.
   
   
4. Major Kitchen Remodel. Kitchens are typically the most frequently used room in a home, so it makes sense that investing money here is going to pay off when it comes time to sell. While a major kitchen renovation is usually the most time-consuming and expensive home improvement job (averaging more than $110,000), it's also one of the most profitable. Regardless of the size of your financial layout, you can expect to get a nearly 71% ROI.
   
   
5. Deck Addition (composite product). With families cutting their entertainment budgets, they're spending more time at home, so it makes sense that adding a deck (composite, not wood) is a good investment. You can plan on recouping 63% of your total job cost to boost your home's value by nearly $24,000 if you paid the average job cost of $37,000.

Mid-Range Projects
While all of the mid-range projects dropped in value versus cost since 2007, there are still numerous projects that will net you a significant ROI. Here are a few of the best bets for your money:

1. Deck Addition (wood). If your bank balance can't swing the higher price tag that comes with composite decking, you may still be able to afford a wood addition on to your home. While a wood deck would cost you, on average, in the neighborhood of $10,000, the resale value it will add to your home is more than $8,600 – an 81.8% return on your investment.
   
   
2. Siding Replacement (vinyl). Fiber-cement or foam-banked vinyl are often more preferable siding upgrades, but getting vinyl siding replacements instead is still a good choice. You can recoup nearly 81% of your cost which, if the job cost you more than $10,000, means you could add more than $8,200 to your home's value.
   
   
3. Minor Kitchen Remodel. With belt-tightening in style, people are turning to minor kitchen improvement projects instead of major overhauls. It turns out that that choice is not only frugal, but financially wise. While major kitchen remodeling jobs can still, on average, return a nice 70% ROI for homeowners, minor kitchen remodeling jobs net an even higher 79.5% return.
   
   
4. Attic Bedroom.  Anytime you can add bedrooms, you're going to add to the overall value – and listed purchase price – to your home. If your attic's dimensions allow you to convert it to a bedroom, you may want to consider investing the money to do so. You'll add some sleeping space and net a nice 74% return when a new buyer puts your home under contract.
   
   
5. Basement Remodel. If you're fortunate enough to live in an area with a water table high enough to permit basements, you should think about squeezing all the value you can out of it. By remodeling and finishing a previously-unfinished basement you can expect to get nearly 73% of your investment returned with a higher list price, come time to sell.
   

Conclusion
If you have savings or access to reasonably-priced credit, it's worth it to consider home improvement projects that will produce the best return for your time and money. Make sure you work with a reputable, licensed contractor (to avoid costly errors or budget overruns), and before you undertake any project it's a good idea to check and see if it could significantly increase your property tax bill.

While it may still make sense in the long-run to undertake the project and add overall value to your home, you may need to make a few budgetary changes so that you don't get caught off-guard when the tax bill comes. (Break the credit catch-22; read How To Establish A Credit History.)