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Do some cardio. The time not mandatory, but and also make composing difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session each and every week.
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Keep fat intake as small as possible of 40%. If you fail comprehensive this, program will keep using carbs as fuel. How can this happen if all you are eating is bird? It's easy for your body to convert protein into glucose (carbs) and it will do this if really don't feed it an alternate fuel source (fat).
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