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Week 8: Permanent Weight Loss, part 1 GOALS What are your fitness goals? Body Shaping / Weight Management / Muscular Strength / Improve Health / Exercise Adherence / Improve Lifestyle / Improve Diet / Improve Self-Image / Aerobic Improvement / Psychological Health / Meet Social Needs WEIGHT LOSS If this is your objective, as it is mine, we want to target fat loss. Not water or lean body mass loss. TARGETS [Choose ONE of these three: Endurance / Strength / Bulk]: 1. ~ ENDURANCE (running a marathon? Dancing with the Stars? Fighting big axe-wielding gangs?) ....Cardio: train up to 2 hours of aerobics, 2-5 times a week. ....Strength: target all muscle groups, 3 sets, 20-40 reps each, rest 1-2 min between sets 2. ~ STRENGTH (absolute strength = muscle power. Increasing our lean body mass by pushing our muscles farther, breaking them down and rebuilding) ....Cardio: 20-30 minutes, 3 times a week ....Strength: target all muscle groups, 3 sets, 5-10 reps each, rest 1-2 min between sets. 3. ~ BULK (bodybuilding = super heroic muscles, not necessarily for strength) ....Um, get a trainer to help you. Do everything, "periodize" your regimen, shave your pits for goodness' sake. CAUTION: GENERAL RULE OF OVERTRAINING After training your muscle groups, give it at least one day before targeting them again. We don't want to train the same muscles two days in a row, ok? So if you want to strength train daily, try different muscle groups on different days. And get 7-8 hours sleep! Doing more will result in overtraining, decreased Lean Body Mass, decreased Resting Metabolic Rate, and over time, MORE fat gain. Work smart, not hard! The thing you have to remember is that we are gradually raising our Resting Metabolic Rate with more exercise, which helps us to use energy more powerfully, and prevent it turning to fat. It's a more longterm solution than dropping pounds as quickly as possible. The scale has dipped too, but as mentioned in week 8, the scale is not going to indicate a lower ratio of fat to increased lean body mass - so don't put too much at stake on that weekly number. We want a lower ratio of fat to lean, not necessarily a lower weight. In some cases we want the same weight or even more weight, depending on how much muscle we want! Remember, dropping as many pounds as possible as quickly as possible is more likely to make you weigh even more than you do now in a year or two. We need aerobic and strength training together, to enact lipolysis (fat breakdown) and the increased metabolic rate associated with lean body mass development. This results in permanent fitness and all the benefits of a fitness lifestyle: a longer and better life! (continued in Week 8 pt 2)

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Missing one workout Having one high-calorie meal Saying yes to dessert None of that ruins your progress What ruins your progress Is the guilt spiral that follows That “f*ck it” mindset The one that turns one off day into a full-blown setback That’s what’s keeping you stuck Fat loss isn’t about being perfect It’s about learning how to keep going when it’s not You don’t need more discipline You need a new way of thinking 📌 Follow @anesti_mrko if you’re done with all-or-nothing mindsets and ready for something that actually lasts Progress isn’t lost when you mess up It’s lost when you disappear afterward Reset, don’t restart That’s the difference between temporary changes and real ones

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Keto Top Reviews - Advanced Weight Loss Supplement Pills Type Obese or overweight are significant issues in the world and people are trying to overcome the fat but. Once your body takes to store fat it is hard to diminish that. But if you are concerned to lose weight and you are looking for some alter supplement then I would say #Keto_Top supplement is perfect for you because the supplement will prevent you to take more calories instead it focus to cut the fat so that your body can use as energy. The supplement will enhance your metabolism. What is the Keto Top (Pills)? Keto Top is one of the most talked-about weight reduction supplement that will burn fat ketones. The supplement will insist on your body to get into ketosis. Also, the supplement has been formulated from different ingredients which I am going to explain about such as BHB, apple cider vinegar, and Forskolin. These ingredients have scientifically proven so after having this supplement there are no side effects you get from it. What are the ingredients of Keto Top? Most of the people get confused before taking and they think what kinds of things make this supplement so different than others well, I would say that ingredients make different form others so let’s just find out! BHB: #BHB (Beta-Hydroxybutyrate) is one of the most powerful ingredient which contains three ketones. You can say that it is one of the biggest energy source for the body during ketosis. Forskolin: this ingredient helps you to lose weight but also helps you to create enzymes. And enzymes free fatty acids from the body’s cells. Apple cider vinegar: it is made by squash the #apple basically this cider vinegar will stop you to eat a lot and make your stomach full. How does it work? By taking Keto Top Advanced Weight Loss supplement, your body will start to take energy from different sources such as fat and protein and take fewer carbs. Also at the time, there are two enzymes get created first lipase and second adenylate cyclase which free your fatty acid. During this situation beta-Hydroxybutyrate produce Ketones. By producing the ketones your fat transfer into fuel which is used as energy for the body. What are the features? While taking the supplement you will see several improvements in your body. Also, I would like to explain some features. Drop the triglycerides: while having the supplement your carb gets used less at the time your body gets forced to drop the fat molecules which is called triglycerides. Reduce your appetite: the supplement will help you to eat fewer calories means having habits to eat more. Keto Top Pills will get reduce after that appetite gets reduced. Improve cholesterol level: while taking this supplement your High-density lipoprotein gets increased. What are the benefits? Keto Top Advanced weight loss will improve your stamina and strength also, by cutting fat you will feel a lot better than before. • Enhance the #metabolism • Free the fatty acid • Your body gets in ketosis so quickly. • Improve your brain functioning • Lower your insulin level. How to use it? Well, Keto Top has so simple rules so you don’t have to give extra efforts while taking the supplement. • Take 2 #pills every day (Keto Top Advanced Weight Loss) • You should take before breakfast and dinner What are the side effects? As I have said that Keto Top Advanced Weight Loss is completely herb so you don’t get any adverse side from it. But you should know some of the conditions while having them. • Facing some serious issues like cancer, an allergenic person doesn’t take it • You are under #age_18 you don’t have to take the supplement. How to buy it? Just click the button and fill the application wait for the Keto Top. See more at: http://ketopurediets.com/keto-top/ http://keto-topz.over-blog.com/keto-top-reviews

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