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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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Several hooligans were obsessed with this famous beauty; however, Wang Zhuang was famous, powerful, and hated evil; when he was around, no one dared to look at him.

Now it’s finally good, Wang Zhuang is finally dead.

Died on the battlefield.

Good death!

Moreover, this memorial ceremony proved that the panic of the previous period has passed; the spy has been caught and has been sentenced to death, isn’t it over?

The old man suddenly became angry and trembled again, and his desire was cracked: “Do you have any shame, do you have conscience? Wang Zhuang recruited the country, and the bones were not cold. At this time, you came to bully his widow! Wang Bao, you must not die!” , I ’m a bother to the old man, but it’ s Wangzhuang … but it ’s really a good death. I warned you that you wo n’t let it open, Lao Tzu even rushed up and touched Juaner’ s face, evil voice, “ Ghost … If you have been from me earlier, where can I have such a few years? Wang Bao sneered: “I couldn’t afford to offend you before, but now… I don’t want to die well? Tonight, I will let you die happily!”

A strange laugh just came out.

Suddenly.

In the shadow, a deep voice said: “Wang Bao, tonight, I will let you die happily!”

With these words, Yun Yang, a figure in dark purple, suddenly appeared in the alley.

Appeared in front of Juan’er, blocking Wang Bao’s sight.

Two eyes, coldly looking.

Yun Yang’s heart was full of anger, almost exploding; the murderous intent in his heart could no longer be contained. Soldiers shed blood on the battlefield and died in hundreds of battles; but in the rear that they desperately protected, there were actually people who bullied their families like this? !

Such rubbish, should be killed!

Wang Bao and his three men looked up and met Yun Yang’s cold and ruthless eyes.

A surge of murderous aura suddenly surged out, emptying the air and stirring. At this moment, it was as if all the ghosts came out!

The four thugs had a feeling at the same time, as if they were suddenly trapped in a gloomy hell where evil ghosts howled. Even their souls were frozen.

One of the thugs screamed, and felt a warm sensation in his crotch, but under this gaze, he urinated unconsciously and trembled all over.

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Yun Yang stood there, his eyes full of murderous intent.

The four thugs were pale and staggered back at the same time; how could a few small thugs resist the fierce aura that was trained in the mountains of corpses and seas of blood?

Wang Bao’s eyes flashed with fear, and he wanted to turn around and run away.

But under Yun Yang’s cold gaze, his legs seemed to be wedged in the ground, and he couldn’t move.

The next moment, he looked at Yun Yang’s face with a look of fear, and suddenly he felt relieved.

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Yun Yang’s face was pale, his steps were weak, and he looked like he was seriously injured or sick. Moreover, he was still young, so he could not help but calm down and force himself to ask: “What did you say?”

When he asked this question, he was still a little bit unbelievable. At this time, his head that was frightened and fainted was barely awake.

Yun Yang heard Wang Bao’s question, smiled coldly, suddenly raised his hand, and slapped him.

Snap!

With a loud bang, Wang Bao’s body flew up three feet like a broken sack. His huge and strong body circled in the air for three full circles before falling to the ground.
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With a wow, he spit out a mouthful of blood, and a dozen teeth fell to the ground with a clang. For a moment, the sky was spinning and the sky was full of stars.What Is The Ice Water Hack For Losing Weight7 Second Ice Water Hackice Water Hack Baking Soda

This seemingly ordinary slap actually slapped a nearly 200-pound man directly.

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This slap was really fierce!

Yun Yang strode forward, and stepped on Wang Bao’s face with a big foot. With a clear click, his nose was crushed; immediately, it was a bloody mess.

“You couldn’t hear what I said, right?” Yun Yang’s foot rolled on Wang Bao’s face fiercely, and he heard the crisp sound of the bridge of his nose breaking under his feet, and whispered: “Do you want me to say it again?”

“No… no… woo woo…” Wang Bao groaned miserably in a voice that was not like a human voice. The piercing pain made him want to faint but couldn’t.

He wanted to beg for mercy, but his mouth was stepped on, and he couldn’t speak. He whimpered in his mouth, and he didn’t know what he was saying.

He was even a little confused. What happened… He was still so arrogant and high-spirited just now… Where did this kid come from? Why did he suddenly… become like this?

Yun Yang waved his hand and said to the remaining three thugs: “Come here!”

The three thugs were already scared silly when they saw the bloody scene in front of them; although they were rampant in the village and had done many evil things, they had never seen such a simple and cruel method?

Hearing this, they couldn’t help but feel their legs go weak and almost kneeled down.

One of them screamed and turned around and ran.

Yun Yang snorted: “You dare to run!”

With a wave of his hand, a piece of broken silver flew out and hit the thigh of the thug like lightning.

In full view of the crowd, the thug just ran two steps and was hit by the broken silver. Suddenly, he screamed, accompanied by a crisp cracking sound, and rolled to the ground with a puff.

And his thigh was strangely bent.

The entire thigh bone above the knee and below the waist turned into a right angle.

The other two hooligans screamed in shock, their scalps tingling, and they almost pissed and shit; they were scared to death for a moment: It seems that they have encountered the legendary peerless master?

Heart-wrenching screams continued to come from the other side, and the hooligans with broken legs rolled on the ground holding their thighs, screaming in a way that was not human.

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“Why don’t you come over?” Yun Yang still stepped on Wang Bao’s face with one foot and said to the remaining two hooligans: “Why, do you want me to hit you too?”

The two hooligans trembled all over, and looked at Yun Yang in horror, who still had two pieces of silver in his hand, tossing them up and down.
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His whole body softened, and he knelt down with a thud: “Big… Hero… I… I… spare my life…”

“Spare my life?”

Yun Yang said grimly: “If I spare you, how can I face my brothers who died in the battle!”

Wang Bao cried out in pain, begging for mercy in a sobbing voice: “Hero, spare my life… We are the disciples of the Green Snake Gang, everything, everything can be discussed…”

“Green Snake Gang?”

There are actually gangs? Yun Yang’s eyes flashed with coldness: “Stand up and follow me! I want to ask you what the Green Snake Gang is!” He turned around and nodded to Juan’er: “You guys go back first, this matter has nothing to do with you.”

Juan’er looked at him in astonishment, and suddenly her face was excited: “Is it… is it Wang Zhuang’s brother?”

Yun Yang was silent for a while, and said: “Don’t worry, in the future, no one will dare to bully the families of soldiers!”

He did not answer directly, but turned around and took the four thugs who were in pain to a deserted yard and closed the door.

“Green Snake Gang, who is the leader? How many people? Where is the headquarters?”

Wang Bao and others were in pain all over their bodies, but they did not dare to neglect and answered quickly.

The man in front of them was simply a devil.

They had no doubt that if they answered a little slower, they would be beaten to death by this guy on the spot.

After asking all the information, Yun Yang showed a grim smile on his face: “Green Snake Gang… Hehe, let alone a small Green Snake Gang, even if it is the current crown prince, if he dares to bully the widows of soldiers like this, he will die in my hands!”

Leaving there and killing again is to avoid trouble for Juan’er and others, and also for the so-called Green Snake Gang news. Since it is already in hand, there is no scruple!

Yun Yang’s killing intent soared.

A bright knife light suddenly flashed.

Blood splashed!

Four heads fell to the ground.

Yun Yang’s voice was cold.

“The world is dirty and can’t be eliminated. I have a ruthless world under my knife!”

“Brothers on the battlefield, life and death together; comrades after the war, like a family; killing me is like killing my father; humiliating me is like humiliating my mother; the king’s law is difficult to prohibit, and the criminal law is difficult to follow; there is a knife in my hand and righteousness in my heart; I will kill when I see it, without mercy! Draw the knife without regret, and live a life without regret.”

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