THURSDAY, September 10th 2009 4h08 PM CARDIO  Extra  Precor100i /  Precor576i / Rowing   60 mins / AveHR  136  82% / MaxHR 154 93%  / 758 cals / 30 % fat / 50mins InZone (75%+) 120@6—120@20 intervals / Cross-country with Farlek intervals / cool down 7h48 PM P90X+  ~ HOME FITNESS with Tony Horton —  # 04+ Total Body Plus 50 mins+ / AveHR  108  65% / MaxHR  135  122%  / 403 cals / 55 % fat / 4 mins InZone (75%+) That went surprisingly well considering I'd done the Extra at the gym. READING Boost Your Metabolism All Day Long By Ben Kallen exerts  ...... Get some sun. ...... First, bright light helps regulate your body clock, so you'll be more energetic during the day and sleep better at night. Second, during the winter months, sunshine helps ward off SAD (seasonal affective disorder), a condition that can lead to uncontrolled food cravings. And third, sunlight on your skin increases your levels of vitamin D, which are associated with a higher metabolism and a lower risk of obesity.  ...... Eat a good breakfast.  ...... And add some grapefruit.  ......In a recent study in the journal Diabetes, mice on a high-fat diet that were given naringenin—a flavonoid chemical that gives grapefruit its slightly bitter taste—didn't gain weight, while others on the same diet did. And a study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that half a grapefruit before each meal helped obese people drop more than 3 pounds over 12 weeks....... Have a hot beverage. ......regular consumption of green or oolong tea can raise your metabolism by as much as 5 percent. But plain old java gives your fat-burning ability a boost too. Green coffee beans have been found to boost your metabolism through the combination of caffeine and something called chlorogenic acid. While roasting lowers the amount of this chemical, according to the Coffee Science Information Centre, a light roast retains more than a dark roast....... Take the stairs. ...... Snack on nuts. ...... Shop in the outer aisles of the grocery store. ...... Take time to relax.  ...... Watch your eating in the evening.  ...... Hold the hooch. Your body loves alcohol—so much so, in fact, that it'll burn its byproducts as fuel before anything else.  ...... Turn off your screens. At least 2 hours before bedtime, dim the lights, put away your computer, and turn off your video games. Bright lights, including those from computer screens, can interfere with your body's production of melatonin, an antioxidant hormone that builds up in the evening and helps you sleep. Research has shown that higher levels of melatonin are associated with lower levels of body fat. Catch your z's. While you're asleep, your body is hard at work producing hormones responsible for weight loss, muscle gain, and glucose metabolism. Studies have found that consistently getting less than the optimal 8 or so hours per night leads to a lower metabolism and a higher body mass.  ...... BED AT 10h15 PM