This will help to protect your hair from the smoke. Keeping your hair from smelling like smoke is a good way to prevent being caught by your parents. If you don't have time to shampoo your hair, pull it back and cover it up. Showering and washing your hair are the best ways to remove the smell of smoke. Look for soaps, body-washes, and shampoos with a citrus scent. Citrus is great at removing odors and will help counteract the smell of smoke. If your hair is smelling strongly of smoke, mix a few tablespoons of apple cider vinegar with a gentle shampoo and wash your hair thoroughly. Vinegar is great at cleaning and deodorizing, and the apple-cider vinegar can actually make your hair healthier. You can buy apple cider vinegar at most grocery stores. If smoke got into your hair, or onto your body, and you don't have time to shower, rub a dryer sheet over your head and body. The dryer sheet will absorb at least some of the odors. You can also spray perfumes or body mists onto yourself, but they will only cover up the smell. Your parents may still be able to smell the smoke and know you are trying to mask the scent.

Summary: Wear a hat or hood and pull long hair back into a bun. Take a shower and shampoo your hair. Wash your hair with apple cider vinegar. Use a dryer sheet if you are desperate.

You want to make sure you get a good heart rate for burning fat during your workout. A steady heart rate will allow you to work out for a long time more comfortably, giving your body the ability to burn fat while you're exercising. Before you can figure out a target heart rate for exercise, learn to measure your heart rate. Place your index and third finger against your neck. You should feel a light beating. This is your pulse. Count the number of beats per 15 seconds, then multiply this number by four. This is your resting heart rate. A healthy resting heart rate should be between 60 and 100 beats per minute (BPM). If your heart rate is much higher or much lower than this, you may want to talk to your doctor. Your maximum heart rate is an estimate of the maximum speed at which you heart can beat. To figure out your maximum heart rate, subtract your age from 220. For example, if you're 27, your maximum heart rate would be 193 BPM. (220 - 27 = 193). To burn fat, you would strive for a heart rate 6070% of this. Multiply your maximum heart rate by .7 to figure out the highest your heart rate should be during steady state, fat-burning cardio.. Using the above example, the highest heart rate you should aim for is 135. Multiply your maximum heart rate by .6 to figure out the lowest your heart rate should be during exercise. In the example used above, this would be 116. During workouts, you would try to get your heart rate roughly between 115 and 135 beats per minute. You can measure your heart rate during workouts as you would normally measure heart rate. Check your pulse with your index and third finger, count the number of beats in 15 seconds, and multiply that by four. One of the reasons you should strive for a heart rate of 6070% of your heart rate maximum is that this is a less intense workout and you can maintain this heart rate for a longer time than you could maintain exercise at a higher intensity. It takes the body 30 minutes to start efficiently burning fat. If you want to target fat during your aerobic routine, aim for more than 30 minutes of exercise. Aim for an hour to 90 minutes of your regular aerobic routine, done with your heart rate 60 to 70% the whole time. At the same time, keep in mind that burning fat during your cardio workout doesn't necessarily mean it is the most effective way to lose body fat. While this may seem confusing and counterintuitive, research shows that, while more fat is burned during the 30-90 minutes of working out, a more intense workout (for instance at 80% of HRMax for 30 minutes) will burn calories afterwards and the two might equal out in terms of energy consumption. Your heart rate increases and decreases in direct response to the intensity of your workout. If you find your heart rate is lower than the 60 to 70% range, increase the intensity of your workout to get your heart rate up to speed. If your heart rate is higher than necessary, slow down a bit. After a few workouts, you should be able to get a sense of what level of intensity will produce the right heart rate.
Summary: Learn how to monitor heart rate. Aim for a heart rate 60% to 70% of the maximum. Work out for more than half an hour at this intensity. Increase or decrease your heart rate as needed.