Burn Fat and Build Muscle Workout

Just three hours of exercise a week -- when it's the kind that builds muscle -- will help you burn fat. These exercises can be done at home with inexpensive resistance tubing. It costs $5-$15 online or at discount or sporting goods stores.

The fat-burning exercises in this slide show are taken from Robert Reames' Make Over Your Metabolism (Meredith Books, 2006). Reames is the official trainer and nutrition consultant on the Dr. Phil show.

Before you get started working out:

-- ALWAYS WARM UP with 4-5 minutes on cardio equipment or by marching in place with 20 seconds of arm circles and 12 high knee lifts.

-- FEEL COMFORTABLE. If the tubing feels awkward at first, do this exercise without it to start, then add it in.