Cool girl Hot 2013

G-Star 2011 has officially passed the first 2 days, this year in addition to the big MMO project they appear showgirl numbers are pretty much hired. Take the track through a number of the most prominent faces.

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In 2005, after four years of art, Lee Da Hae has affirmed its position in Korea. She is considered one of the actresses generation 8X most successful and famous kimchi today. She was also named in the list of Grade A actress and director names are the "target" when searching for the female lead in the drama.

Her talent was confirmed through a series of dramas such as My Girl, Green Rose, East of Eden and the latest Miss Ripley. The body beautiful property like this supermodel always try to diversify their roles to hone acting skills and prove that she has more "stuff" other than a pretty face.

Hot Girl Korea

Lee Da Hae is one of those beautiful Korean sticky plastic surgery suspicious when netizens stir before each series of photos of her time in school. In the past, the faces of Lee Da Hae is not slim and delicate features such as the present. Previous rumors aesthetic, Lee Da Hae always remain silent.

Korea Car Girl

Cars and models provide coverage of the best online automotive shows, motorsports, model exhibition, and sport compact and import events

View the current car models and girls Pictures Pictures, Mustang Photos, Videos and Mustang

(Car Show Models and Show Girl Pictures} Babes in our Mustang

Top Sexy Korean

Hot Fashions: The beautiful pattern 2 piece bikini fashion style of Korean stars will help the girls still wary about the costumes look more cool free tin.Kieu beautiful bikini fashion with high waistband a girlfriend for the waist to conceal dirt shrugged Accessible diem.Phan will help make you look round 1 of the few larger size.

The hottest summer bikini model is the model with striking motifs such as polka dots or stripes classical fish static horizontal Korean stars favored this type of item.

7 Hot Tips for Supple Summer Skin

The key to healthy skin lies beyond which soap you use. It depends on what you eat, whether you exercise, how much stress you are under and even the kind of environment in which you live and work. Summer is particularly harsh on skin so consider these seven tips for helping your skin survive the harsh rays of summer:

1. Take advantage of all the summer fruits and vegetables and eat a varied and nutritious diet. Studies show that diets high in saturated fat, including meat, butter and full-fat dairy, as well as soft drinks, cakes and pastries increased the likelihood of skin wrinkling. Follow a diet high in vitamin A, E and C and essential fatty acids.

2. Don't forget to wash down your nutritious foods with a big glass of water. In fact, aim for at least eight to 10 glasses of water a day for optimum skin results.

3. Get out in the warm weather and exercise! Exercise flushes impurities out of your skin and promotes production of sebum, or oil, you skin's natural moisturizer and enhances blood flow to the skin.

4. Here's another reason to stop smoking...smoking constricts blood vessels, reducing blood flow to the skin. It also depletes levels of valuable antioxidant vitamins like vitamin A, increasing damage to the elasticity of the skin.

5. Of course, the greatest damage to your skin occurs from the ultraviolet rays of the sun. When it comes to sunscreen, the higher the SPF, the better. Few people use sunscreen the right way � apply a full ounce every couple of hours, more if you've been swimming or sweating.

6. Think a tanning bed is safer than a beach tan? Think again. The reality is there's no safe thing as a safe tan. UVA rays in tanning booths not only inflict damage similar to sunlight, but they are up to 20 times more intense than natural sunlight.

7. There's a very strong mind/body connection that exists between our emotions and our skin health. The stress in your life turns up on your face. Relaxation techniques, biofeedback and breathing training can help you cope better with life stresses and reduce their effects on your skin.

Essential Tips for Maintaining Healthy Skin

When is the last time you thought about your skin beyond worrying over a wrinkle or praying that a pimple would be gone before an important event? The reality is that your skin is far more than just a top layer to be washed, creamed and made up. Your skin is your body's primary defense system against disease. As such, it might be time you treated it with more respect.

Skin: the basics

Your skin is your body�s largest organ. It provides a thin, yet very effective, barrier to billions of health threats (called pathogens) found in the world that would love nothing more than to sneak past your skin's defenses and make you sick. But if you don't take care of your skin on a daily basis, it may become dry, rough and chapped, providing an opening for pathogens that could harm your health.

Skin plays other roles in your overall health, as well. It helps keep you cool or warm, insulates you, stores energy and provides sensation through touch so you can interact with the outside world beyond what you see and hear.

Maintaining skin health

Numerous things in the environment are harmful to your skin. Environmental pollution, ultraviolent light (sunshine), extreme temperatures, wind, sweating and using the wrong skin products can all damage that important outer layer.

The good news is that you have the power to maintain healthy skin. Among the steps you can take:

Protect your skin from the sun. That means using an SPF 30 sunscreen on your face every day, even on days you don't plan to leave the house or office and even on days the sun doesn't shine. That's because you're still exposed to damaging ultraviolet rays through windows and clouds. Thankfully, today it's easy enough to ensure sunscreen coverage; many moisturizers and even liquid and powder makeup contain sunscreen.

When you are in the sun, slather on the sunscreen. You should use enough to fill a shot glass each time you apply it (in fact, how about keeping a shot glass in your beach bag?). And wear a broad-brimmed hat; those baseball caps might be cute, but they're not doing much to keep the sun off your ears and the back of your neck.
Protect your skin from dryness. The epidermis is made up of about 30 percent water, much of which is bound in the lipids that help prevent the water from evaporating. You can increase your skin's ability to bind water by using a good-quality moisturizer. Natural moisturizing ingredients include citrate, various minerals, urea, lactate and amino acids.
Clean your skin properly. Water alone won't do it. You need something to clear out the oily residue that can clog pores and lead to pimples. Compounds that do this are called surfactants. But stay away from soap; most soaps are alkaline, which can change the delicate pH balance of your skin and cause itching, redness, flaking and dryness. Instead, opt for liquid cleansers and cleansing creams with natural ingredients like beeswax and mineral oil to dissolve dirt. Other moisture-replenishing ingredients include vegetable and fruit oils and less-irritating surfactants such as coconut oil (cocamidopropyl), amphoteric surfactants, alkyl ether sulfates and alkyl glyceryl ether sulfonate.

Also chill out on how you wash your skin. Ditch the rough exfoliating buffer or washcloth and opt instead for just splashing warm water on your skin to remove the cleanser or using a soft cloth. You also don't need to wash your face more than twice a day. And make sure you wash with warm�not hot�water.
Check your skin carefully. If you're 40 or older, you should have a health care professional perform a total body scan every year to look for any signs of skin cancer. If you're younger, you should get a body scan every three years. And all women should examine their own skin periodically.
Remember, your skin is one of the most important components in your quest for good health. Just as you take care of your body from the inside out by eating well and exercising, you need to take care of your body from the outside in, by protecting your skin as that all-important barrier.

The Facts on Adult Acne

The Facts on Adult Acne
What is adult acne?

Many women think of acne as something they bid farewell to with adolescence. But actually, a significant number of women over the age of 25 years experience adult acne. Because you have acne as an adult, it can be frustrating and embarrassing, but rest assured that adult acne is quite common. Adult acne can be divided into two general types: persistent and late-onset acne. Persistent acne is acne that continues from adolescence into adulthood. Patients tend to have lesions most days and may experience flare-ups before their menstrual cycles. Late-onset acne appears for the first time in adulthood and falls into two categories. Chin acne is concentrated in the mouth area and tends to flare premenstrually. Sporadic acne tends to appear and die down suddenly, with no apparent reason.

What causes adult acne?
The causes of adult acne are not entirely clear. It may be linked to the behavior of certain sex hormones, particularly those called androgens, which control excretion from the oil-producing sebaceous glands. Other possible triggers include smoking, cosmetic use, stress or taking certain medications such as those used to treat epilepsy or depression. Some women may also have a genetic predisposition to the condition.

Researchers have been able to dispel some myths about the causes of adult acne, such as lack of face washing or what you eat makes you break out. Acne is not caused by poor hygiene; in fact, washing your face too often or aggressively can irritate acne lesions. Additionally, no evidence exists to connect certain foods, such as fried foods and chocolate, to acne. Although a healthy diet is conducive to overall well-being, no foods are thought to specifically cause or exacerbate adult acne.

What are the effects of adult acne?
The physical appearance of adult acne can vary widely. Sometimes acne is confined to comedones�commonly known as whiteheads and blackheads�that exist on the surface of the skin. But it can also include deeper lesions called nodules and cysts that lie further underneath the skin. Such deeper lesions tend to be more painful and are sometimes filled with pus.

Women feel awkward having acne as adults. Because the flare-ups characteristic of adult acne are often unpredictable, women may feel like they are unable to control the condition. Click here to learn more about the effects of adult acne on women.

Adult acne is not something you should attempt to solve yourself, particularly by trying to pop, squeeze or pick at lesions, which may lead to scarring. However, there are things you can do on your own. In addition to carefully following your dermatologist's prescribed treatment plan, try to keep your skin as healthy as possible. Wash your face gently with a mild soap or cleanser, keep hairsprays and gels away from your face, opt for makeup that is labeled "non-comedogenic" or "non-acnegenic" and eat a healthy diet rich in fruits and vegetables.

What treatments are available?
There are a number of possible treatments for adult acne from topical treatments to oral antibiotics. To come up with the best plan for you, speak frankly with your dermatologist about your acne. If your current course of treatment isn't working, you should feel free to talk to your dermatologist about what other treatments might be right for you. It may take weeks before you see results from your treatment, so it's important to be patient.

While adult acne can be an unexpected and unpleasant experience, the numerous available treatments mean that you and your dermatologist have an excellent chance of restoring both your healthy skin and your healthy outlook for the future.

This resource was developed with the support of Allergan, Inc.

Attitude and support eases anxiety

Overcoming the Fear of Breast Cancer
If you're scared that you will one day hear the words, "You have breast cancer," you've got plenty of company. Breast cancer is the most feared cancer among women. Sometimes, it's not just the word "cancer" that's at the root of the fear, but dread of issues associated with treating cancer, such as surgical complications and medication side effects. Perhaps you've been through a breast cancer diagnosis with someone close to you and know how difficult it can be.

While these are understandable fears, the danger is that some women are so overwhelmed with anxiety that they postpone screenings, such as breast exams and mammograms, or even skip them altogether for fear of bad news. Yet these are the very examinations that can help save lives by finding cancer early on, when it's most treatable.

Women who are newly diagnosed with breast cancer face a different set of fears as they go through various stages of anxiety and acceptance. Many are in a state of denial at first. This can quickly turn to anger and a feeling that their world has been turned upside down. Some women wonder what they have done to deserve this and are unsure about the best road to recovery. Eventually, reality sets in and treatment begins, which is when many women feel better and more in control of their disease because they are actively fighting it.

Those who survive breast cancer struggle with the fear that their cancer might return. Every post-treatment checkup, mammogram and blood test is anxiety-ridden as she awaits the results.

The lowdown�don't let breast cancer blindside you

The reality is that as you age, your risk for developing breast cancer increases. Most of us know women who have battled breast cancer. Advances in methods of detection and treatments have transformed breast cancer from what had been considered a dreaded disease�what some perceived as a death sentence�to one that most women can and do beat. In fact, when breast cancer is found at its earliest, most treatable stage, a majority of women (98 percent) will go on to live full, healthy lives after treatment. So, it's important to keep up with recommended screenings and exams.

If you're 40 years or older, you should get a routine mammogram. In addition to the fear of getting a suspicious mammogram result, you may also be embarrassed to bare your breasts, or perhaps you'd rather avoid the discomfort that comes with positioning and squeezing the breast to take the image. But some temporary uneasiness and minor discomfort is a small price to pay if it means detecting breast cancer early.

If you're new to the task, ask the technician to explain what to expect. Be sure to find out when you can expect the results, so you aren't consumed with worry if you don't hear right away. If you are asked to come back and repeat the test, don't be alarmed. The film may have been difficult to read. If your doctor does notice something suspicious on your mammogram, he or she may order a biopsy to remove a sample of breast tissue and examine it for cancer. To put your mind at ease, consider that four out of five biopsies will not be cancer, but it's better to be safe than sorry.

It's also important for you to talk with your health care provider to learn about your personal risk of developing breast cancer so that you can decide how to stay on top of your breast health. While you're at it, ask about lung cancer and heart disease, too�these are the leading causes of death among women. And don't forget periodic breast self exams. Many women neglect doing these exams for fear of ending up in the doctor's office every month with a new lump and bump, but it's important that you get to know your breasts over time so you notice any changes.

Attitude and support eases anxiety

Having breast cancer is a difficult experience. You are probably worried about the road ahead, how your diagnosis will affect the important relationships in your life and your body image, as well as family and work obligations. Seeking emotional support and maintaining a positive attitude (as best you can) will help ease your anxieties.

Here are some tips:

Practice the art of happiness. It may be easier said than done, but try not to get weighed down with grief and worry. Boost your spirits whenever you can by meeting a friend for lunch, writing (and referring to) inspirational messages in a journal or going for a walk in a park.
Join a breast cancer support group where you can share your anxieties with other women who are going through the same thing and have similar concerns. If you feel more comfortable chatting with others from the comfort of your home, there are safe message boards at sites like Breastcancer.org.
Don't be afraid to express your fears to your loved ones. You're not Superwoman, and it's OK to share the burden. For many women, the old adage "what doesn't kill you makes you stronger" applies.
Take a deep breath. If you notice that your mind is swirling with worry, try meditation or deep-breathing exercises.
Ask questions. Your mind may get ahead of you at times, so ask questions to make sure you aren't worrying unnecessarily.
Don't let cancer define you. You had a life before cancer, and there is life after, so don't lose sight of who you are. Stay connected to the people and activities that are important to you.

Can Obesity Affect Brain Health?

Can Obesity Affect Brain Health?

It's well-known that carrying too much weight puts stress on the heart, joints and organs, but now we're learning that obesity may even be a detriment to cognitive abilities, as suggested by a number of studies.

High-fat diet may cause changes in the brain

One study conducted at the University of Washington and published in the Journal of Clinical Investigation revealed that obesity may induce physical changes in the brain that make it difficult to control eating habits. In fact, the researchers theorize that these effects may begin long before obesity sets in, as changes in mice's brains were observed immediately after eating a high-fat meal.

"That was quite a shock," said Michael Schwartz, a professor and director of the Diabetes and Obesity Center of Excellence at the University of Washington, in an interview with National Public Radio. "This might reflect fundamental biological changes in how the brain works that help explain why it's so hard to keep weight off."

The study shows said that a high-fat meal affected the rodents' hypothalamus, a part of the brain that helps regulate hunger, inflicting inflammation in the brain region. While it's true that human brains may react differently than the mice's did, the researchers noted that observations of 34 brain scans in people revealed similar results.

UCLA finds lower brain mass in obese individuals

Earlier, a team of researchers from the University of California, Los Angeles (UCLA) discovered that obese, elderly individuals had 8 percent lower brain mass than did older folks of normal weight. Additionally, people who were simply overweight had 4 percent less brain volume than their slimmer counterparts.

"That's a big loss of tissue, and it depletes your cognitive reserves, putting you at much greater risk of Alzheimer's and other diseases that attack the brain," said UCLA professor of neurology Paul Thompson, PhD, quoted on the university's website.

Even kids may be affected

Parents sometimes view chubby cheeks or belly rolls on their children as being cute, but moms and dads should know that overweight kids are at an increased risk of sleep-disordered breathing and cognitive impairment, according to a study at the University of Chicago.

Authors of the study observed more than 350 children with a mean age of 8, performing neurocognitive tests and during sleep studies. They found that body weight, breathing ability while sleeping and cognition all appeared to influence one another.

"The intricate interdependencies between (body mass index), (sleep-disordered breathing) and cognition shown in our study are of particular importance in children, as their brains are still rapidly developing," said study author Karen Spruyt, PhD.

But there may be hope

People who find themselves with a little extra something around the middle, or even full-on obesity, may be pleased to know that research published in the Journal of the American College of Nutrition indicates that cognitive function may be restored with weight loss.

Authors of this study examined the brain health of 50 obese individuals, measuring their cognition before and after weight loss. On average, the participants lost between 2 percent and 10 percent of their body weight, and those who were successful had better brain function and improved grip strength when compared to control subjects.

Individuals who are concerned that their excess body weight may put them at risk of dementia or Alzheimer's disease may want to speak with their health care providers about safe and effective weight-loss programs. This may not only get the heart and knees back in shape, but the brain as well.

Hot Girl Korean

Photo Allbum Kim Sa Rang Collection

In particular, in early October, the manufacturer drama Full House 2 (Full House part two) has announced select Min Hyo Rin actress take on one of two female lead of the film. The house is part of a once happy resounding success across Asia with the participation of acting Bi (Rain) and Song Hye Kyo. Because of this, the second part of the film is also a cinematic audiences waiting. However, the second part of the movie will be a completely different story, is not related to the character of the piece. Therefore, the cast of the film is also new face.

Bikini Korea 2013

Energy kick for the New Year

Let it 2012 quiet and effective at the same address - here come the best relaxation tips for more energy in life

A weekend without a phone. Hooray, Aunt Erna does not call the boss. not and the best friend does not tell you, but a friend with a lot more time part 879 of their exciting love story with the lovely neighbors Tempting prospect? It can be as simple: stop the phone and cell phone for 24 hours consistently. No sensory overload, no Dauergequassel, no ringing in the ears. A positive side effect: The discovery of how much you have to say to actually have with your partner, if finally no sparks between. Try it!
Puzzles: Your moods change faster than the weather again, happiness today, tomorrow winter depression? To the emotional household back into order and gain an overview of the emotional chaos back, an exercise from childhood days is effective. When puzzles are sorted countless items and put them together into a larger whole. Just as it is in private with all the raw emotion and impressions fragments wishes. Our advice: 1000 parts start and slowly increase.
Build self-esteem: We complain about our great nose, find ourselves with two kilos too much on her hips and terrible scare when looking in the mirror because we are so boring and without appeal? Is the self-esteem on the zero point, the best friends ran. "What do you like really me?" could some throw a glass of wine in the round - and absorb the soothing praise house helpfulness, openness and reliability. Conclusion: In the future, no longer as critical with yourself!
Face mask mix : Mix cottage cheese with fresh cucumber slices, stick it on the cheeks, put your feet up and close your eyes. Relaxation, which makes also nice is the best. And who determines itself what comes to the skin must not be angry with incompatible additives around that could cause unsightly redness and pimples unnecessary. Details of sophisticated and varied homemade facial cosmetics Cosima Bellersen-Quinri reveals in her beauty book " . Easy homemade natural cosmetics ", � 16.90.

Forest walk: Even if it's for days wet, cold and nasty outside in the living room warm and cozy, it's worth a winter walk in the fresh air. Some exercise, have a snowball fight or sleigh ride not only the circuit, but also the mood is good. Prepared with hat, scarf and socks and, at best, with the beloved's hand, comes to romantic mood with a stroll through the park and hot chocolate in the caf�.
Closet clean out: Everything must go, whether on Ebay, in the clothes container or friends with a lot more storage space. The main thing, throw ballast and make room for new things, which frees! Little guidance as a rule of thumb: All the clothes that were in the past 18 months not once leave the cabinet, can safely be adopted. It is after all, always someone who finds the little worn H�keljacke Aunt Inge really stylish and fits in the auctioned on Ebay in the wrong size skinny jeans.  
More Sleep: hot water bottle in the back, warm socks on your feet, a cup of hot milk with honey on the bedside table with a lovely tome before midnight cozy snuggle into bed. Almost every adult needs eight hours of sleep, on average, for the next day focused and committed push forward. While we sleep, our skin regenerates itself, the immune system and fills up our overweight of everyday stimuli brain gets a break. Who even after nine hours of sleep is not in the corridors and the obligatory lunch deep in the office feels anguish should finally make good and true intent a week consistently off by 22 clock light.  
Sports in the SPA : Whether swimming or fitness , Pilates or Yoga: Sports beneficial effect already twenty minutes on our stressed soul. Of course, often the only bitch to be overcome before you look at the misshapen Sportdress forces - but worth it! After auspowern sauna is announced that cleans the skin and toughens the immune system. The next cold wave will therefore only take the other. During the wonderful massage by a specialist with revitalizing oils, it is found that the self-control has once again paid off. Otherwise, a mirror on the adhesive bikini photo effect from your last vacation motivation miracle.
Rooms emphasize color: When winter slush gray roads and snow white color, it is time to bring inside with fresh colors on momentum. Colors influence our mood, soothe and motivate them or give us correctly, new impetus. Pink reduces aggression, blue conveys calm and serenity, yellow makes awake, creative and joyful and red stimulates and gives us new power. Anyone still afraid of bright green kitchen walls, can the Internet in the huge selection of wall tattoos or browse photo-wallpaper with great flower-power motifs. Our tip: bold colors, the courage to change!

Smokefree start in 2013

For those who have set their smoking to start the new year: Here are a few good reasons that should convince you completely

Yellow teeth and an increased cancer risk - these risks from smoking are well known. Researchers at the University of Kentucky but have now discovered another side effects: For example, the probability of developing depression, including smokers are twice as high as for women without cigarettes.
Moreover fags fans often end up in the hospital because, among other things their bone density decreased. Moreover flowers smokers 25 percent more bone fractures, 40 percent more deaths within 30 days after surgery, 104 percent more chronic pain and 300 percent more acne.

What Your Doctor Isn�t Telling You

Everyone is human�including your doctor. Unfortunately, that means that even the men and women in white coats make mistakes sometimes. But here�s the scary thing: A new study from Johns Hopkins University shows patients are rarely informed about medication errors. In addition, while men and women in Intensive Care Units (ICU) are most likely to experience harmful mistakes, they�re the least likely to be told about them.

Researchers looked at a database of more than a million medication errors from 1999 to 2005, voluntarily disclosed from 537 hospitals. Prevalent mistakes mostly involved omissions, like failing to administer medication to a patient. The most costly errors had to do with incorrectly dosing a patient and problems with IV lines. About 6.6 percent of the errors occurred in ICU, while the rest happened in non-ICU areas of hospitals. While blunders didn�t hurt the patient 98 percent of the time, the rate of harmful errors doubled in the fragile Intensive Care Unit.

Worst still, hospitals only took action half the time just after a mistake, and only let families in on the error in 2 percent of cases. �What surprised us most was what we do about [errors] regardless of where they happen, at least in the immediate time around when they occur,� says lead researcher Asad Latif, M.D., assistant professor of Anesthesiology and Critical Care Medicine at Johns Hopkins. �We need to really look into what the consequences of medication errors is in our hospitals.�

While Latif acknowledges that hospitals may have taken corrective action after the error was reported to the database studied, the resolutions need to happen faster. �Many of the actions we looked at, such as informing the involved staff and the patients and their caregivers, would best be taken in the immediate aftermath of any mistake, when it is still fresh,� he says.

You can play a role in making sure you get the necessary updates regarding mistakes, and also prevent them before they happen. Latif suggests the following:

Do a Double-Check
Before you take new meds in a hospital setting, ask your doc the specifics of what you�re getting. The study revealed most mistakes happen during the administration phase, so asking will both inform you and remind your doctor to look twice at what he�s doling out. �This can act as a final double-check,� Latif says.

Ask After a Change
Any environmental changes � you move floors, find yourself dealing with a new doctor or start a new medication � should prompt you to ask medication questions again. For instance, ask the doc what dose you should be getting, and for how long, Latif advises.

Write Down Home Meds
Even if you�re not hospitalized and don�t plan to be, continuously keep track of all pills you�re taking to keep physicians accurately updated in an emergency. �Keep home medications written down, along with their dose and timings, to guarantee that hospitals get them right if they are admitted,� Latif says.

Don�t Become Paranoid
While fear of being kept in the dark is scary, do realize that medication errors are few and far between, and even fewer result in harm to the patient. Latif says not to become alarmed if your doc informs you of a mistake, but you should �inquire about the nature of the error, and what was done as a result of it.� Keep notes to help you to remember exactly what happened, in case you need to ask further questions about it later.

Speed Cardio: Pick Up The Pace

When you want to win a race or transform your physique, slow and steady won't do the trick. Sure, even-paced sessions on the elliptical or treadmill can strengthen your ticker and help you let off steam. But those workouts won't necessarily make it easier to zip up your skinny jeans or smoke the competition at your next 5-K. While the logic behind "the more miles I log, the more weight I'll lose or the faster I'll get" may seem sound, there's a sneaky loophole most people don't consider. Your body is a master adapter. When it gets used to a routine, it becomes more efficient, so it uses less energy. Translation: You burn fewer calories and your gains in speed and endurance level off. "When you first start exercising, you challenge your body and it responds," says Janet Hamilton, a running coach and registered clinical exercise physiologist in Atlanta. "If you want to continue to see results, you periodically need to push your body outside its comfort zone." The best way to do that? Speed training, which does much more than simply quicken your pace. It jump-starts a sluggish metabolism, helps burn fat, builds muscle, prevents plateaus, and increases endurance. And that's just the physical payoff of the fast-paced total body workout. It also busts boredom, boosts confidence, and improves mental toughness, giving you the strength to keep going when your body wants to stop, says Jenny Hadfield, a coach and personal trainer in Chicago. As valuable as speed workouts are, you don't want to OD on them. "A little bit goes a long way," says Hadfield, who is also the author of Running for Mortals. "Doing speed workouts more than once a week can increase your risk for injuries." So slip just one of these fat burning workouts into your weekly routine. While running is a natural fit, you can apply these tactics to any cardio activity. Try them on the elliptical, bike, or stair-climber. Tempos If there's one workout worth adding to your routine, most coaches would say it should be tempos (maintaining a comfortably hard pace for a sustained period of time). "Tempos are the little black dress of fitness," says Hadfield. "They're classic and they benefit everyone. They teach your body to use oxygen more efficiently and run faster before fatiguing." That's because tempos increase your lactate threshold, or the point at which your body fatigues at a given pace. That means you can go longer and harder�and burn more calories�before feeling like you need to call it a day. The trick is to work just outside your comfort zone (or what Hadfield calls your "happy pace"). On a scale of 1 to 10 (1 being effortless, 10 being killer), you should feel like you're at a 7 or 8. You're breathing heavily, but not so hard that you are gasping or have to stop. Try it: After a 10-minute warm-up, increase your tempo pace and hold it for 15 to 20 minutes. Finish with a 10-minute cooldown. If sustaining a tougher-than-normal effort for 20 minutes is painfully punishing, scale back: Hold the tempo pace for five minutes, then recover at an easy pace for two minutes. Repeat three times, then cool down. Intervals When you rotate high-intensity exercise (a 9 on that 1-to-10 scale) with recovery periods, you send your heart rate soaring and torch tons of calories, says health and fitness expert Kim Juarez, owner of Team LOLA in Mill Valley, California. It's a fantastic strategy when you're pressed for time. "You're getting the benefits of a 60-minute workout in 30 minutes," says Hadfield. In fact, a study published in The Journal of Physiology showed that short bursts of very intense exercise can produce the same results as traditional exercise. Try it: After a 10-minute warm-up, speed up to an all-out effort for 30 seconds, then jog for one to two minutes to recover. Work up to repeating that cycle four to eight times, then cool down. Or try a ladder drill, climbing up (run gradually longer intervals) or down (run gradually shorter intervals), like this one: Run one minute hard, two minutes easy, two minutes hard, three minutes easy, three minutes hard, four minutes easy, and then work back down. Up and Overs Hill workouts not only increase your speed and power but also improve your stamina, prevent overuse injuries (by engaging different muscles), and give you a gorgeous set of gams. Most people take an attack-and-conquer approach to hills, but hammering as hard as possible can cause you to burn out quickly, says Hamilton. A better strategy: Climb up at the same perceived effort (rather than pace) as your flat-terrain running. As you descend the hill, keep an even effort by speeding up. Just don't pick a super-steep doozy, cautions Hadfield. "If you go straight to a 5 percent incline on the treadmill, you'll hate it and never want to do it again." Start with a 2 to 3 percent incline (if you're outdoors, look for a gradual hill or incline�one that challenges you but doesn't force you to take a walk break), says Hadfield. It should feel challenging but manageable. Try it: After a 10-minute warm-up, ascend a hill at an even pace, then come back down to the base. Work up to a total of four to six repeats before cooling down. On a treadmill, you can either follow a programmed hill workout (choose level two or three) or create your own: Once you're warmed up, alternate running for one minute at a 2 to 3 percent grade with one-minute recovery jogs at no incline. Build up to repeating this eight times, then finish with a 10-minute cooldown. Perfect Paces If your to-do (or even wish) list includes a race, incorporating pace runs will help you get a feel for how fast you can go and still complete a certain distance in a given amount of time, says Hamilton. If your goal is to finish a 5-K in 25 minutes, then you need to practice running at that pace to make sure it's doable on race day. Bonus benefit: These race-rehearsal sessions will burn more calories than a steady slog. Try it: Pace workouts are based on the finish line you have in mind, says Juarez. For a 5-K, do 400-meter repeats: After a 10-minute warm-up, run 400 meters (i.e., one lap of a track or a quarter mile) at your goal pace. Then jog or walk for 45 seconds. Build up to comfortably completing 10 repeats before race day.

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