Losing weight is an arithmetic problem. Subtract 500 calories a day from your diet and add more exercise and you should lose a pound a week.

Hard to believe but yo-yo dieting does not slow down your metabolism.

Walk up stairs for five minutes and burn 35 calories.

Stand and you'll lose 40 more calories per hour, than you would just sitting there.

To achieve a higher muscle-to-fat ratio, you need to exercise with weights, exertubes or your own body weight (i.e. pushups).

Remember it's not always how fast you do it but how far you go that counts. Running 6 m.p.h. for 3 miles burns about 348 calories; which is just 12 calories more than walking 4 m.p.h. for 4 miles.

When the last 2 reps are not challenging you, it's time to use a heavier weight.

It is important to rest between workouts. Your muscles need time to repair and rebuild.

Use ice immediately after an injury to reduce pain, prevent swelling and reduce muscle spasms. After 4 or 5 days, switch to heat in order to increase the blood flow to the injured area and relax tight muscles.

Gaining more than 20 pounds after the age of 18 increases a woman's risk of diabetes, hypertension, heart disease, breast cancer and stroke according to many research studies.

Exercise prevents disease, alleviates depression, controls your weight, keeps your mind and body fit, make your bones stronger, and is the answer to almost everything.

Gaining 10-20 pounds increases your risk of hypertension. Losing the same amount lowers your chances according to the Annals of Internal Medicine.

If you have trouble falling asleep, take a hot bath. Your body temperature drops quickly after you get out of the tub. Since your body temp also lowers right before sleep, researchers think that this might help you get your zzz's faster.

To relieve stress, put your hand on your abdomen and breathe in through your nose for 5 seconds as your hand pushes your abdomen in. Hold it. Repeat. Research says that if you simply increase your physical activity or exercise at a moderate pace, you will see big improvements in fitness and health. However, a Norwegian study says that women who work out four hours a week cut their risk of breast cancer by a third. Bottom line? Some exercise is good. More is better. Do what you can.