An Easy Guide for Ice and Heat:

When to Use Ice: During Acute Stage (48 to 72 hours immediately after an injury) - To decrease swelling and inflammation - To numb pain - To decrease muscle spasms - To treat an acute burn

During Chronic Stage (after inflammation subsides, usually 4 or 5 days after injury) - To manage pain and possible swelling - After an activity or workout involving an overuse injury to decrease pain and swelling - To treat joint swelling due to inflammatory arthritis

When to Use Heat: During Chronic Stage (after inflammation subsides, usually 4 or 5 days after injury) - To warm up stiff joints and aid in joint mobility - To decrease chronic muscle spasms - To aid in stretching tight muscles - Before an activity or workout involving an overuse injury to warm up affected area

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in event of a serious injury.

Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash*SnowPack. She has been instrumental in the development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. Her injury prevention and treatment articles have been published on health and fitness websites. For more information visit: http://www.snowpackusa.com

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5. Reduce Intake of Saturated Fats. Notice that I was specific in saying saturated fats. Saturated fats are ones that cause most problems, healthwise. There are good fats and there are bad fats. There are a group of fats called Essential Fatty Acids (or EFAs) that are just that. They are essential to life. The body cannot make them so we must consume them though our diet. There are certain fats that I recommend to people to help them lose fat! My clients know, but do you? (Hint: F??????? Oil)

6. Water. Drink, drink, and then drink some more, not necessarily in that order. An adult can probably survive several weeks without eating food, but only a few days without drinking water. Need I say more? Water regulates body temperature, rids body of waste, lubricates joints, and provides a medium for chemical reactions that occur in body.

7. Know What You're Doing! Get with someone who knows or better yet - Get a personal trainer! Do you know when two BEST times are to do cardio (aerobics) for fat loss? Do you know how many sets and reps to perform for a given exercise in order to MAXIMIZE your goals? Do you know how to use free-weights? What are macronutrients and how can I manipulate them to enhance and hasten fat loss? If you don't know answers, be efficient and get a personal trainer. It'll save you time and money in long run.