Kettlebell Workouts for Men – Get Better Results Faster

Article by Jose B. Tollefson

Kettlebell Workouts for Men – Get Better Results Faster – Health – Fitness

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According to records, the use of kettlebells can be traced back to the 1700s by Russian weightlifters. Kettlebells should not be dismissed as just another workout fad. This is because a study by the American Council on Exercise in 2010 showed that it is possible to gain not only aerobic fitness, but also muscle strength in a short period of time through kettlebell workouts. Jim Smith, certified strength training coach, says that this workouts for men will help build strength, flexibility and muscle mass pretty fast.

Kettlebells are versatile and offer more benefits when compared with dumbbell training. The thick handles poses challenges in terms grip and the distance of the weight from the handle works the core muscles harder. Therefore, kettlebell workouts for men ideally help to tone up major muscles, build strength and burn body fat. In fact, this workouts add a new dimension to the classic exercises like chest presses.

Shoulder Press

Whatever is your need, improving performance in sports or getting your body ready for the beach season, kettlebell shoulder press will be helpful. This exercise routine targets the shoulder muscles and triceps.

Instructions for performing this exercise are as follows:

Hold the kettlebell in one hand and lift it up the height of the shoulder. Keep the forearm perpendicular to the floor, holding the kettlebell upside down. Keeping the abs tight lift the kettlebell above the head, lower and repeats the movement eight to 10 times on each arm. Start by doing two to three sets for each arm.

Push-ups

Using kettlebells during push-up routines contributes to increasing the challenge and helps building chest and core muscles faster.

Instructions for performing push-ups using kettlebells:

Grip the kettlebells that are suitably kept apart tightly instead of placing hands on the floor. Start by doing two or three sets of eight to 10 reps. Increase the reps as strength improves.

As the hand is at a higher position from the floor, the range of movement increases and provides additional workout for chest, shoulder, triceps and core muscles.

One-arm Row

One-arm row provides workout to your biceps and muscles at the back.

Instructions for performing one-arm row:

Assume push-up position. Lift one hand and hold the kettlebell. Without rotating the body, pull the elbow back and lift the kettlebell off the floor towards the shoulder. Lower the kettlebell and again pull the elbow back. Do two or three sets of eight to 10 reps for each hand.

Some of the other kettlebell workouts for men are:

Chest press: Lie on the back on a beach, holding a kettlebell in each hand at the level of the chest. Lift the weight over the chest, stretching the hands up. Bring the weights back down.

Fly: Hold the kettlebells over the chest with hands stretches and palms facing each other. Lower the hands away from the body such that the body takes a T shape. Bring hands back to the original position.

Situp: Lie on the back with knees bent, holding the kettlebell slightly below the chest. Contract the abs to assume a sitting position by pressing the kettlebell to the front and without locking the elbows. Come back to the original position.

About the Author

Jose B. Tollefson is a trainer of bodybuilding and a writer of fitness book. One of his article on this website is about the basic kettlebell workouts. If you want to know more about advance moves of kettlebell workout, you can visit his website at http://www.kettlebellworkoutprogram.com.

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How to Maximize your Dumbbell Exercises for the Best Results

Article by Brisa Simpson

How to Maximize your Dumbbell Exercises for the Best Results – Health

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If you are not already incorporating dumbbells into your exercise routine then you are missing out on potential gains that you can benefit from. Dumbbells are different from the typical fitness machine in that you are not limited with what you can do. What this means is that you have a huge amount of flexibility for working out certain body areas so here are some tips to getting the best results.1. Do curls to build bicep musclesPerhaps the most common way to use dumbbells is to use them to do curls which are very easy to carry out. Position your body in a seated manner on a workout bench. Then place a dumbbell in the right hand, put your elbow so it rests against your knees and then proceed to lift it towards your body. Then return back to the starting position and repeat with the other arm.2. Do lifts to develop your tricepsFor this exercise you will need a bench. Start by placing a dumbbell in each hand then lay down flat on your back. What you want to do is raise your arms towards the ceiling then bend your elbows as they come to a right angle. The dumbbells should be near your face. Then as you keep both arms straight, slowly bend your elbows back to the start position and do several reps.3. Sculpt your chest with fliesAnother effective way to use dumbbells is to perform chest flies. Lie down flat on your back on a bench with dumbbells in each hand. Then stretch your arms as if you are about to fly. Then slowly bring your arms up towards the ceiling until the two dumbbells touch each other then return to the original position. Repeat this exercise several times and you will really feel it in the upper body area.These exercises are very effective for building upper body muscle but you can just as well workout your shoulders, back and even abs. One product that comes highly recommended for doing these is the Bowflex SelectTech 552 dumbbells as they are an excellent piece of equipment. So if you want to maximize your workout routine be sure to incorporate the above exercises.

About the Author

Want to learn more?Get the Bowflex SelectTech 552 dumbbells and quit paying for expensive gym memberships.Read home fitness equipment reviews to find out how to build your very own home gym.

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Brisa Simpson

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The New Bodybuilding for Old-School Results

Product Description
Publisher’s note: Your muscles can be, and should be, developed efficiently through intense, brief exercise. Intense, brief exercise works – only, and this is important, if you have the knowledge and the guts to train in this manner. Almost anyone can make it through 3 sets of 12 exercises in 2 hours and call it a workout. But the real renegade is in and out of the gym – after 25 minutes of take-it-to-the-limit, heart-pounding, muscle-burning exercise. That, for t… More >>

The New Bodybuilding for Old-School Results

The Barbell Can Give You Great Results In You Crossfit Exercises

Article by Alex Sanders

The Barbell Can Give You Great Results In You Crossfit Exercises – Health – Fitness

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The mission for any beginner should be to find a mixture of workouts that will test their bodies, but still give themselves something to work up to. Consistency is one of the most fundamental rules when exercising. Sometimes keeping things somewhat scaled back is necessary for certain individuals to be able to keep up with day to day workouts. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we’ll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you’ll find the use of this single piece of equipment restricting, so later in this series of articles we’ll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.Biceps brachii – The Two muscles at the front upper arm that runs from the elbow to the shoulders. The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps). Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.Triceps brachii – The Three muscles at the rear upper arm that run from the elbow to the shoulder. The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).Forearm – The several smaller muscles that run from the elbow to the wrist. There are three primary muscle groups in the forearms. The forearm flexors lie along the inner sides of the forearms. The forearm extensors run along the outer sides of the forearms. And the supinators that lie on the upper and outer sections of the forearms.If you can get a system down to incorporate these areas of the body, you will achieve the goals easily that you set for your arms and arm strength. Like with any workout you do, you must be consistent. Also for is really big when doing your arm workouts, so remember that less is more sometimes. Using less weight in the beginning until you have the form down is good practice. Your Crossfit Tampa trainer should be able to help out with any issues you may have with your form. Best of all, all you need is some simple free weights and a workout bench.

About the Author

Crossfit Tecnica is an award winning Crossfit Tampa fitness gym.

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Alex Sanders

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Bowflex exercises – Which Bowflex exercises Produce greatest results?

Article by carl valker

Bowflex exercises – Which Bowflex exercises Produce greatest results? – Business

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If you’re purchasing a Bowflex, your probably wondering which often Bowflex exercises you should do? This Bowflex Revolution offers 100 various exercises, so how do you know the ones are the most beneficial? Below we go through the 2 types of routines you can do on the Bowflex, and on precisely how each will probably affect your system.

Bowflex exercises – Remote location Movements Seclusion movements are generally single-joint movements that work individual muscular tissues or muscle tissue at a time. Cases would be the chest fly, leg extension, and also shoulder bring up. Isolation motions are not as effective as compound workout routines because they employ less of one’s body. In contrast, if you did any bench press to be able to exercise your current chest well worth the price only be performing exercises your pectoral muscle tissue, but your neck and tricep as well Remoteness exercises can be be extremely effective at by using and concentrating on individual muscle groups. However, for overall fitness, weight loss, or muscle firming, you should such as a majority of element exercises for your Bowflex workout.

Bowflex exercises : Compound Activities Compound physical exercises build functional fitness; which refers to physical exercise that simulates real-life activities and also uses a wide range of movements by having a wide range of movement. Compound exercises are multi-joint movements that work several muscle tissues or muscle groups at one time. A good example of a compound being active is the lift exercise, which in turn targets various large muscle groups in the reduced body in addition to core, such as the quadriceps, hamstrings, calf muscles, glutes, the fewer back.

A number of the benefits of element movements are listed below …

* Permits you to use more resistance when compared with isolation routines.

* Boosts overall body appearance.

* Increases “core” durability. Compound activities work well for many muscle groups, however for calves, biceps, triceps, as well as Abs, solitude movements are a good choice.

The principle of compound and remoteness exercises is not difficult, but yet it is usually profound. Through choosing to perform a majority of ones Bowflex exercises as substance movements it is possible to enhance the all round effectiveness of the workouts when using the less time.

Bowflex exercises & Routines For Bowflex Equipment

One of the most popular equipment methods on the market today could be the Bowflex fitness equipment which have a variety of merchandise available to satisfy anyone’s requires. Bowflex offers comprehensive gym systems or simple products like the most popular SelectTrack dumbells. Because of their solid trustworthiness of quality home exercise equipment, and their confirmed result plan, Bowflex has been a top choice for many US and also Canada households instead of getting a membership towards the local fitness center.

Some of the Bowflex exercises you’re able to do are beneath:

1. Rear and Neck Muscle exercise. With the Bowflex home fitness space you can use your angled lat bar that is given to work your shoulders and lats. Using this type of routine you should simply sit back on the smaller seat as well as pull down the lat bar entirely towards your chest so that you will feel the exercise in your again and lats.

A couple of. Another regimen that you can do while using Bowflex home gym is the pulley train station. With this lift station it is possible to work your current glutes, hamstrings, and quads. By sitting on the tiny seat yet again, you would use the lower limb attachment as well as push your current legs available so that you can notice the workout inside your hamstrings.

3. A workout you can do with no home gym if you possess the Bowflex SelectTrack dumbbells is a lot more flexible if you are looking to build muscle mass. A popular the first is to work the biceps using the curl format. You can either try this standing up or even sitting on a good incline bench. If you do not possess a bench purely stand up simply by bending the particular knees slightly to relieve tension off your own back and curl this dumbbell with each arm simultaneously which you can do about 10-12 reps two or three periods.

4. To function your upper body, you can either work with a bench as well as lie on the floor. With a bench you’ll have a better wait the dumb ells which is suggested over the floor. The easiest chest area exercise is for starters the Bowflex hand weights at your chest and raise these people straight up up so that your biceps and triceps are based and you can not raise them just about any higher. You can also do 10-12 reps of these several times.

They’re some of the prime exercises that you can do with your Bowflex process which ensures results to one’s body in just About six weeks.

About the Author

my name is rams i love exercise fitnness and actually about bowflex exercises equipment , and i like about exercise bikes too.

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Top 4 Core Workout Exercises For Quick Results

Article by Margaret Le Monnier

Top 4 Core Workout Exercises For Quick Results – Health – Fitness

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The top 4 core workout exercises for quick results are those that use your own body weight for resistance, and are integrated with an all-over-body conditioning routine.

Floor exercises that use your body weight are one of the most effective ways, if not the best way, to bring about rapid change to core muscles. When we speak of core exercises, we are referring to a workout that engages all major muscle groups, from the pelvic region, beyond the abdominals, towards the thoracic (chest) region, and includes the back muscles.

Primarily you are lifting a percentage of your own weight to increase stability and build muscle core. With some targeted core workout exercises gravity is an additional agitator to speed up results.

In performing core exercises prepare for a challenge, away from the basic “crunch” routine. If you are a beginner, plank exercises with extended variations, may seem exceptionally daunting. For this reason bodyweight push-ups and plank combinations are geared towards individuals who are at a higher fitness level to prevent injuries.

Top 4 Core Workout Exercises

Start exercises with 2 minutes of light stretches and warm up exercises to increase blood flow and flexibility in the joints muscles.

A floor mat is recommended, though not required.

Number 1: Elbow Plank Combo3 Variations/50 Sec Count• Get into a regular plank position on elbows and toes. Tighten abdominals, keep back straight and neck aligned• Hold position for a count of 10 seconds• Lift right leg up in the air for 10 seconds• Return to starting plank• Transition to left leg and repeat for another 10 seconds• Return to starting plank• Transition into knee-to-chest exercise, alternate each leg for a count of 20 seconds.

Rest for 10 seconds; start next exercise. Number 2: Crocodile Crawl (Push-Up Position with Hand Crawl)30 Second Count• Begin in push up position• Lower torso just inches away from the floor (don’t sag), hold for 10 seconds• In the same lowered position crawl hands to the right, adjust legs to regain neutral position, hold for 10 seconds• Repeat on the left, holding for another 10 seconds.

Rest for 10 seconds; continue with next exercise.

Number 3: Burpee10 -20 Counts • Begin in squat position with hands on floor in front of you• Kick your feet back to a push up position• Do one push-up• Immediately return your feet to squat position• Leap as high as possible from squat position• Repeat 10 – 20 times

Rest for 10 seconds; continue with next exercise.

Number 4: Side Plank Variation20 Count each side• Lie on left side feet together. Left hand on the floor for support and right hand behind head, push off from hip to side plank position, body aligned• Hold for 20 seconds• Repeat on right side• For more challenge lift the top leg off the ground. Try to keep balanced. Do not sag. RepeatEnd entire workout with stretches. For best results, perform core exercises every other day in-between cardio exercises.The plank is a good example of an isolation exercise used for developing core strength, and it really works!

The best part about a core workout is the freedom it gives in starting your exercise, anytime, anywhere and leaves little room for excuses.

About the Author

Margaret Le Monnier has over 20 years-experience as a qualified natural health professional in the UK. She is well known for giving intuitive and expert advice to people regarding natural approaches to correcting a wide range of illnesses and conditions. Margaret is now writing articles for a website solely devoted to bringing a comprehensive range of natural health advice to everyone. To find out more about core workouts visit her website at Natural Health 4 Life.

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Aerobic and Anaerobic Exercise For Weight Loss – Results Create Greater Confidence to Your Goal

Aerobic exercises are activities that utilize large muscle clusters. It can be done in a continuous manner and are rhythmic in nature. These exercises overwork the heart and lungs which cause them to work doubly hard than when they are at rest. Some types of this particular exercise include dancing, cycling, skiing, skating, running and swimming, among others. However, these routines take too much time and are slow. On the average, a person who performs the following exercises burns seventy-five percent fat calories and twenty-five percent carbohydrates.

On the other hand, anaerobic exercises are performed at higher intensities and require more energy compared to aerobics. It uses a system of respiration, which largely depends on high levels of energy. It causes one’s rate of metabolism higher than aerobic workout for a longer duration. This procedure burns fat as the body refills diminished energy stores from the forceful workout.

Exercises falling under this category can only be performed for two to three minutes because of the high amounts of energy that it requires. These types of exercises are short and rigorous. Twenty-five percent calories and seventy-five percent carbohydrates are burned.

There has been a long-standing debate among fitness experts to which between the two would prove to be the better activity that one can adopt if he intends to lose weight. The truth is, both exercises are efficient, and it will give one better results if both are performed simultaneously.

Both have advantages and disadvantages. Performing them in balance will produce best results for the dieter. Anaerobic workouts heighten cardio and muscle mass, but do not work well in burning a lot of fats.

Aerobic activities lessen anxiety and enhance circulation. It also burns a remarkable amount of fat but in the process diminishes muscle mass. Combining them will ensure the dieter that muscle mass is sustained, bone density is improved and the cardiovascular system intensified while still being able to burn fats.

Workouts That Work – Finally an Exercise Plan To Get You Results

Article by Raymundo Morris

Workouts That Work – Finally an Exercise Plan To Get You Results – Health

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So the big day has come and gone and you are home with your new bundle of joy. Your emotions are through the roof. The sudden decrease in hormones in the first few days after birth is the prime suspect in causing those baby blues. During this time you will experience a love unlike any you have ever known, but you will also weep for anything that touches your fragile emotions.In this day and age most expecting moms have been warned about the baby blues and postpartum depression. Here are some ways to banish the baby blues to help you start with your post pregnancy exercise plan:- Rest and sleep as much as you can, I know it’s easier said than done when you have a little bundle of joydepending on you for basically everything. – Get a part-time caregiver, if you cannot afford one then allow and except help from friends and family. – Post pregnancy exercise plan, even just a bit of walking can get those feel good hormones flowing again. – Go outside to help with cabin fever, a bit of sunlight can do wonders for you. – Avoid fixed or rigid schedules – Learn to say no, do not feel guilty about taking some time out for yourself – Eat a healthy diet, i recommend the Strip That Fat diet. – Set yourself small achievable goals – Drink lots of water – Pamper yourself a little, you’ve earned it. – If all else fails, seek professional help or join a support groupEating a healthy diet as well as a post pregnancy exercise plan is very important if you want to start losing weight. This also starts to regulate your hormonal levels by stabilising your sugar and insulin levels.While your body begins to adjust to your new healthier body, you will begin to notice benefits of the process. For the most part, they won’t be dramatic drops in weight over a ridiculously slow time, but if you stick to the post pregnancy exercise plan and the diet, weight loss is highly possible.Many new moms intend on getting to gym soon after the baby is born but not many actually do, the two main reasons for this is usually lack of energy, time and feelings of guilt, thinking that they are selfish.Think of it this way, in order for you to take care of your family, you have to take care of yourself first, you are not being selfish, you just making sure that your family will be taken care of by making sure that you are in good shape and fit to deal with all the physical and emotional responsibilities.So now we understand that taking time out to exercise is a good thing and you do not have to feel guilty about it.Made it to the gym…..now what.Many women are concerned and unsure of what to do and what not to do in the gym after the baby is born. The basic rule is that if it hurts don’t do it, the easiest place to start is to start walking on the treadmill or outside, progress by adding an incline.Once you are ready to start adding weights to your routine, here are some basics that you can start with.Post pregnancy exercise plan:Shoulders: Seated shoulder press, front and side lateral raisesChest: Seated chest press, incline dumbbell fly’sBack: Light low rows (natural delivery only)Legs: Walking lunges, light leg extensions, standing leg curlsArms: dumbbell bicep curls and triceps kick backsNote: Women can start abdominal exercises much sooner after a vaginal delivery than a cesarean delivery. Please discuss this with your gynae at your six-week check up.Get back to feeling your old self again and start feeling fit and healthy again, just do it and don’t feel guilty, you deserve it and so does your baby!Start eating healthily and start your post pregnancy exercise plan today!

About the Author

Meratol is clinically confirmed to help you shed some pounds by increasing the metabolism, reduce calorie intake, block carbohydrate intake and burn fat laden calories. Women diet pills, Slim diet pills

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Exercises for postpartum women.

Weight Lifting Techniques: Proper Technique For Maximum Results

Article by Guido Nussbaum

Weight Lifting Techniques: Proper Technique For Maximum Results – Health – Fitness

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One of the most important parts of putting together a quality bodybuilding regiment is using proper weight lifting techniques. The best weight lifting program can be derailed just by using improper technique, while someone who is using less weight and less reps can end up with far better results by using perfect technique. Any true bodybuilder can tell you that the most important part of any exercise program is learning proper and appropriate weight lifting techniques.

There are many great ways to go about learning the right techniques, and you should choose whatever method you find works best for you. The following are several quality tips that have allowed many people to learn proper weight lifting techniques in the past.

#1: Talk to experts who know. This is a huge one. If you want to learn the best weight lifting techniques, then you need to learn from the people who know. Look for a good book, trusted health & exercise magazines, or a certified personal trainer who can take the time to properly show you how to do each and every muscle movement for maximum efficiency. Learning the proper weight lifting techniques from a professional is the best way to learn everything you need to know about any new bodybuilding regiment.

#2: Concentrate on every exercise. I know it’s easy to check out the other hot people sharing the gym, or let the mind wander while listening to your favorite music on the MP3 player. It’s easy to get sloppy when you’re not paying close enough attention. When you’re lifting weights, to maintain proper weight lifting technique, you need to keep concentrating on the muscle movements to make sure that you’re not taking short cuts or using improper jerking motions.

#3: Illustrations are king. Picture by picture tutorials are much more effective, since you can look at the pictures and see step by step how the arms, legs, and other parts of the body should be flexed or extended during the process. In gyms many machines even have printed instructions on them telling how to use the machines properly. Don’t be embarrassed: a good visual aid is there for a reason and we all were beginners at some time or another.

#4: Learn proper weight lifting techniques for new exercises. You can’t keep growing by doing the same exercises over and over again, so sometimes you will need a new exercise to “shock” your muscles back into growth. Whenever you learn a new exercise, once again start with less weight and learn the proper technique first.

There are always many different factors that affect how effective your actual workouts are, and technique is always near the top of the list. Proper weight lifting techniques are not only important to get the most out of any given workout, but they are also important to prevent injury. Good weight lifting results and good health go hand in hand in a good bodybuilding program.

About the Author

Check out our Workout Routines. We have the Mark Wahlberg Workout Routine, the Tyson Beckford Workout Routine and many others.

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Guido Nussbaum

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Weight Lifting Diet – How to Get Massive Results From a Weight Lifting Diet

Weight Lifting Diet is distinct. By that I mean that a diet for bodybuilders is different from normal ones. So if you are using a weight maintaining diet, you should change. When I was starting, I had problems with diet, because I didn’t know its importance.

A good weight lifting diet can improve the results of your workouts in a manner many people don’t know. When I saw the results I was really amazed by how fast I was building my muscles. Here I’m going to give you three key tips to change your diet in order to improve dramatically your workouts’ results.

You should eat more. Well, you want to build muscles, don’t you? You must gain weight, but not fat. To gain weight, you should eat more. Now here is the key. You should eat in 15 to 30 minutes after waking up. Then you’re going to eat after each interval of three hours.
Proteins & Carbohydrates. Keep in mind that the two main components of every weight lifting diet are proteins and carbohydrates. Every meal you have should have those. You can find proteins on:
fish;
red meal;
tuna.

And you can find carbohydrates on :
bread;
oats;
potatoes.

Workout time. You should schedule your day to be able to go to the gym 45 minutes after eating a meal. And you want to prepare this meal with a little more carbohydrates than normal. That will give your body the additional energy it needs to stimulate your muscles.

And folks, never forget this. The diet is going to put a limit on the workout’s effects. So you should be working out and you should be using the diet. Consistency is the key, keep doing it, you’ll get results – and with those tips I just gave you, you’ll get there faster.

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