INPUT ARTICLE: Article: In addition to cutting calories, you can use cardio exercise to help increase your overall calorie burn or deficit for the day. The USDA recommends performing a minimum of 150 minutes of cardiovascular exercises each week, or working out for about 30 minutes five days a week. Aim to do moderate-intensity activities. These are exercises that should cause you to sweat, be slightly out of breath and feel tired when you're finished. Depending on your current fitness level, there may be a variety of activities that could be considered moderate intensity for you. Examples of exercises include walking, jogging/running, swimming, using the elliptical or rowing machine, doing an aerobics class or dancing. You can increase this to 300 minutes weekly if you can. There is no safe upper limit for exercise; however, note that if you're following a very restricted diet or a very low-calorie diet, you may feel too tired to exercise or fatigue quickly when you're exercising. If you notice these side effects be mindful and take care. If you're feeling pain or any discomfort, ease off on the intensity of your exercise. If the pain is severe, seek medical assistance. In addition to cardio exercises, it may also be helpful to increase your baseline activities. These are things you do every day and can increase with minor changes. Baseline activities (like doing household chores or walking to and from your destinations) do not burn many calories by themselves; however, if you ramp up your baseline activity all day long you may see significant increases in your total daily calorie burn. Think about ways you can move more and be more active. This might mean parking farther away from your destination, taking the stairs, standing or doing exercises during TV commercial breaks or standing at your desk. High-intensity interval training (HIIT) is a newly popular type of exercise. It burns a large quantity of calories in a shorter time and also helps increase your overall metabolic rate. Typical HIIT workouts are shorter in duration than steady cardio (like going for a jog) and involve short bursts of very, very high-intensity activity, followed by short bursts of more moderate-intensity activity. HIIT workouts are typically only geared towards those individuals who are already maintaining a fitness level to support higher-intensity activities or are active on a regular basis. You can do a variety of cardio activities for an HIIT workout. For example, on a treadmill you could alternate between jogging and sprinting or running uphill. Many gyms now offer a steam room or sauna for their customers. This may help you relax and recover from your workout but also support a quick weight loss. As you sweat you may lose excess water weight. This can help the numbers on the scale drop more quickly and may make you feel less bloated. Relax in the steam room for 10 20 minutes. Spending more time than this may cause you to become dehydrated. Be very careful when using the steam room, especially for weight loss. This is not a recommended method for weight loss and should be used with caution. In addition, excess sweating can lead to dehydration which can be dangerous. Always follow a steam room sensation with plenty of hydrating fluids.

SUMMARY: Go for 150 minutes of cardio weekly. Increase your baseline activity. Try HIIT workouts. Recover in the steam room.

INPUT ARTICLE: Article: You are entitled to any evidence that the prosecutor has that may prove your innocence. This is called "exculpatory" evidence. Your attorney can ask the prosecutor for this evidence or, more formally, file a motion with the court requesting it. Pay attention during the trial to any reference to exculpatory evidence. Sometimes prosecutors fail to turn over all helpful information to defendants. For example, a witness might blurt out that the alleged victim told her that you were not at fault on the day at issue. If this witness then subsequently spoke to the police, then you can assume that the witness told the police what the victim said. You should question the prosecutor whether this information came up during a police interview and why it wasn't disclosed to you. If the prosecutor withheld exculpatory evidence, then you need to bring that fact to the judge's attention. If you want witnesses to testify on your behalf at trial, then you will need to subpoena them. A subpoena commands a witness to attend the trial. It also informs the witness of the day, time, and location of the trial. Generally, you can get subpoenas from the court clerk and have them served on witnesses either using the sheriff or a private process server. If you represent yourself at trialwhich is not recommendedthen you will need to read up on your state's rules of evidence. These rules limit the kinds of evidence that can be used in trials. To find your state's rules, search the Internet. One rule to pay attention to in particular is the rule against "hearsay." Hearsay is any out-of-court statement used to prove the matter asserted. For example, if your son said, "My Dad beats me every week" and a cop repeats this claim in court, then it is hearsay to use that claim as proof that you do, in fact, beat your son every week. There are many exceptions to the rule against hearsay, so you can't get all hearsay statements excluded. Nevertheless, if you find hearsay statements offered in court, you need to stand up and object.

SUMMARY:
Request exculpatory evidence from the prosecution. Subpoena witnesses. Read the rules of evidence.