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5 fast fat burning recommendations

This strategic information can help you if you think about how to lose weight by exercising and feeding.

If you're a woman and can't give up your cake, you probably won't get into your favorite pants. You are also jealous of those who can enter. If you are a man who cannot stop snacking, you may not have any trace of your flat stomach in your youth. Can't you burn fat faster? It's not as easy as you think, but it's not impossible.

Here are 5 strategies to burn fat ..

1. Be Realistic

Real suggestion 1: "You can't lose weight. Nobody wants to hear it." If you really want to get into your jeans, you have to burn fat from head to toe. To get rid of the body fat you have no other supporters.

Real suggestion 2: You need some time. "There is no easy way to straighten your abdomen. If you eat carefully and do not neglect your exercises, your belly or basins will disappear as time goes on. Give yourself a few months.

Real suggestion 3: This may sound a bit cruel. Don't expect to have a flat wife like your 20s. "As age passes, the skin loses its elasticity." Skin sagging may look like belly button. As the age passes, the muscles lose their strength, the metabolism slows down and we have to struggle with them.

Realistic suggestions to get rid of fat ..

2. Fat burning exercise: Pump your heart

The cardiovascular exercise program that runs the heart allows you to burn fats. Walking is an excellent exercise. Regular and brisk walking people can easily get rid of fat and sagging. Short-term walks are not very effective. If you are walking two days a day, increase to 3 days. If you run for 30 minutes, do this for 45 minutes.

Interim workouts allow light exercise users to burn more fat. 5 minutes walk and 5 minutes run. Continue this way. This strategy will allow you to burn more fat and calories. Increasing the number of walking and exercise intervals you are doing, increasing the number of calories and fat allows you to burn.

3. Fat burning exercise: Lift weight or do other booster exercises.

If you work out half an hour 3 times a week, you avoid sagging. If you are in the initial stage, you should first control the sagging. 2 weight lifting lessons may be helpful. If you control sagging, it will allow you to check 2 weight classes once a week. If you are confused about this and want your other hanging areas to recover, you can get help from your trainer.

Simple bie home crunches: Get a broom. Hold and lift it up to the top of your head. Move left and right. As you repeat, you will feel tight and love this movement. To burn the maximum fat during the weight training, you must repeat each exercise between 12-15. It is enough for men to repeat a movement between 8 and 12.

CLOSE [X]

4. Fat burning exercise: Push-up exercise

To avoid sagging, people plan to do push-ups. This movement allows you to get rid of fat around the abdomen and waist. In the same way, sitting and getting up in this way melts the oils in the basins.

5. How to lose fat: Review your diet

Add fat-burning things to your diet every week. They can be hot pepper, skimmed dairy products and skim foods. Some research points out the metabolism-accelerating effect of some foods. For example, pepper has been determined to have such effect. Choose lean foods that will help your diet in your daily diet. Consuming small foods frequently also helps you lose weight. Eating your food in smaller portions 5 times a day helps you to lose weight while keeping you energetic at all times.

11 activities that melt fat

TIME-We all want to get rid of our fats as soon as possible. It is undoubtedly beneficial for us to know which sports and recreational activities allow us to get rid of our calories.

However, before starting these activities, consult your doctor and remember to warm up and relax before the sport. Here are 12 activities you can do to get rid of your fats:

1. Run: A 30-minute run allows you to spend 450 calories. Running also offers heart and respiratory training. Warm up well, wear appropriate shoes and run at a suitable pace to avoid injury.

2. Rock climbing: In rock climbing, you throw away your excess energy to reach from one rock to another. Don't repeat this too often for your heart, rock climbing burns about 371 calories every half hour.

3. Swimming: Swimming provides excellent body training and allows you to burn 360 calories in half an hour, depending on your swimming style. The best swimming training is distance training.

4. Cycling: Cycling is an excellent exercise. Depending on your speed, you burn about 300 or 400 calories in half an hour. Cycling also provides good cardio training.

5. Boxing: If you move long enough to stand in the ring, you will lose 325 calories every 30 minutes. Your heart and respiratory health and muscle endurance will increase.

6. Racket ball: You can burn about 300 calories in half an hour by shaking. The paddle ball offers you a fantastic heart and breathing workout. It strengthens the lower part of your body and increases its strength. You should first warm up to avoid twisting your ankle.

7. Basketball: Moving non-stop while playing basketball results in a loss of around 288 calories in half an hour. Basketball improves flexibility, endurance and heart-breathing health. You must warm up against sudden sprains and turns.

8. Rowing: You can burn 280 calories in half an hour and this is one of the most effective ways to throw away your extra energy. Rowing also increases stamina, strength, and strengthens the muscles on your shoulders, thighs and biceps.

9. Tennis: Tennis, a fun game, requires speed, power, agility and reaction time. By playing tennis, you can burn about 250-300 calories in a half-hour period while supporting your heart and respiratory health. To prevent injury to your ankle, you should choose suitable sports shoes.

10. Cross-country skiing: Being outside when it is snowing already speeds up your metabolism. No matter how close you are to snow, you burn about 270 calories in half an hour. Different grounds will provide a good distance training.

11. Ice skating: Ice skating offers all the benefits of running without straining your joints. By skating for half an hour on ice, you can consume 252 calories. The skate offers a perfect workout for your thighs, buttocks, knees and beams.


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How to Burn Fat in the Leg Area

If you are afraid of thickening your legs or if you have thick legs now, how do we burn fat in that area? What kind of training should we not do? We will talk about them in this block. Since there is no point treatment method specifically aimed at your legs, you need to get into a non-routine exercise program where you can get rid of body fat.

According to the American Employment Council (ACE), on average 18 to 24 percent of normal-weight men have body fat and women are 25 to 31 percent.

Body fat is usually evenly distributed, but there may be several “problem areas.. This is usually caused by your genes.

Leg fat can consist of different fat cells:
Subcutaneous fat ( subcutaneous fat) : The most common thighs and subcutaneous.
Intramuscular fat : Muscle dispersed fat

Add our recommendations to your training program to reduce leg fat and tighten your legs.
Do Aeorobic exercise

You can prepare yourself for an exercise program that includes all body movements that accelerate fat burning. According to the American Sports and Health organization, you must train at least 5 days a week, 30 minutes. Walking, swimming or doing some aerobic exercises in the gym are good options for increasing your heart rate. Be sure to choose the right workout to maximize calorie burning.

One of the best aerobic exercises for legs is to ride a bike. Low intensity exercises are especially useful for people who are new to sports. Cycling also increases muscle endurance:

calves
hamstring
glutes
quadriceps

Strengthening the muscles

Just losing fat can leave you with drooping legs, so you need to tighten and strengthen your muscles. Trainings that will strengthen your balance, tension and endurance will give you the tightness you want in the leg area. Lunge movement One of the most comprehensive leg exercises. Because the inner legs and hips are running quardiceps and also tightens hamstrings.

What to do for a good lunge

Stand up. If necessary, place your hands on your hips for extra stability.

Tilt your right leg forward, your left leg backwards, and bend your right leg to the knee to create a 90-degree angle.

To prevent injury, make sure that your right knee does not cross your wrist.

Lower your weight to the floor and distribute the weight evenly on both legs as you lift up.

Return to the starting position.

Create sets with repeat numbers in your two legs.
Reduce your calorie intake

Reducing your calorie intake is the first step because your body will use fats as the next source of energy. You can reduce the calories you receive daily. We can explain these minimum levels,

It is very important that it will not affect your health and will keep you from your energy during the day.

There is no magic diet to get rid of leg fat, but paying attention to what you eat always plays an important role. In the meantime, remember, before making important dietary changes, especially if you have an underlying medical condition, consult your doctor or dietician.


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What should be done to burn fat without losing muscle?

There are many things that can be done to burn fat without losing muscle, but first you need to know that losing weight is not the same thing as losing fat. The result is water, glycogen and muscle loss along with fat, while often getting rid of excess fats is the underlying cause of weight loss.

The main thing needed to burn fat is the calorie deficit. When you get less than the calories your body needs to perform daily tasks such as moving, breathing, digesting, and pumping blood, the calorie deficit forces the body to use its fat stores and muscle tissue to produce energy. Or, on the contrary, if you burn more calories than you take daily, the calorie deficit will occur again.

Although you want your body to burn only fat without touching your muscles, it knows that in order to survive and function, it only needs to pull stored energy from a place. And this may mean fat, muscle or a combination of both.

Here are the things you can do to burn fat without losing muscle by creating a calorie deficit in your body:
1. Get enough protein

Adequate daily protein intake is the most important nutritional requirement for muscle preservation. Numerous studies have shown that it is necessary to get enough protein every day in the diet and diet program to burn fat without losing muscle. Even if you are not performing a weight training, the weight you lose will be body fat rather than muscle mass as a result of adequate protein intake. Thus, the first step of any muscle-preserving diet is to always take the ideal amount of protein during the day. So what is the ideal amount of protein? Research and experience have shown that you should take 0.4-0.8 g of protein per kg of your current body weight. Those who are overweight / obese need to be based on their ideal weight, not their current weight.
2. Use Your Muscles - Use or Lose

If you don't give your body a reason to cling to your muscles, it will break it down and use it for energy. If you want to lose fat without losing muscle, you need to do some strength and weight training.
If you try to diet without exercising, you will still lose fat, but the rate of muscle loss also increases. If you want most of your weight loss to come from fat stores, you should give your body a good reason to maintain your muscle.

With cardio exercises and resistance training, it is possible to burn fat without losing muscle. However, some studies have shown that resistance training provides full fat burning without losing muscle, while cardio training provides it partially.

A study published in the Journal of the American College of Nutrition in 1999 followed two obese groups who applied equally low calorie diet. One group received only one cardio exercise (walking, cycling, or jogging four times a week) and the other group received resistance training only three times a week. After 12 weeks, both groups lost weight.

Cardio exercise group given 12 pounds of fat, 12 kilograms of fat, 4 kilograms of muscle had gone. However, the resistance training group lost 14.5 pounds, and all of this was gone from fat.

In other words, the resistance training group burned significantly more fat and did not lose any muscle. In addition, when the resting metabolic rate was calculated after the study, it was found that the cardio group burned 210 calories less per day. In contrast, the resistance exercise group increased metabolic rates with 63 calories per day.

Here, two useful information can be extracted to lose fat without losing muscle:

1. You need to have a calorie deficit (with diet and exercise)

2. As mentioned above, to protect your muscle, you need to do resistance training when it is open.

However, this does not necessarily mean that you have to starve to create a calorie deficit, or that you have a very low calorie diet that is used for obese individuals in the study described above.

In fact, if you are not obese or a little overweight and just want to lose extra fat, a large calorie deficit, usually with protein support and strength training, you will lose some of your muscles. So to achieve fat loss without muscle loss, without starving yourself to be in the calorie deficit, your diet to provide sufficient amounts of protein and exercise program while doing regular resistance training in addition to cardio.
3. Perform high intensity interval training (HIIT)

If you plan to continue with cardio exercises while losing weight, you should know that low and medium intensity exercises will not allow you to burn calories after a while. Because no matter how much exercise you do, if your exercise time, shape and intensity are always the same (like walking at the same pace for an hour all the time), your body will not experience resistance and your metabolism will not accelerate any more. In high intensity interval training, the goal is to increase the intensity of your cardio training.

Studies have shown that high-intensity interval training (HIIT) provides approximately 50% more fat burning and increases endurance than low-intensity training. The best part of this training is that it increases your metabolic rate very much and you continue to burn calories even while resting the next day.

HIIT's rules are simple: work hard, get rest, then work hard again. If you are taking a group of fitness classes or working with a coach, your fitness instructor will already arrange your sets and rest periods. However, you do not need a gym, training plan or even any equipment to implement HIIT. Just find an activity that increases your heart rate and then apply the HIIT format. For beginners, a 1: 2 work / rest ratio is good. So, do an intense exercise of your choice for 30, 60 or 90 seconds, then relax for twice as long, then start the next set. (When you get better, you can switch to 1: 1 ratio.) Within these limits, your possibilities are endless.

For example, if your cardio exercise is walking, run 30 seconds very fast at one point of the exercise, 60 seconds rest, and 30 seconds too fast again. Instead of running you can climb the stairs quickly, if you are swimming you can swim at twice the normal speed for 30 seconds. If you're riding a bike, you can double up to 30, 60 or 90 seconds. Just add a high intensity workout into your low intensity workout and stick to work / rest periods.

Rest periods between each set are an indispensable part of training because if you don't take the time to build up your strength, you're not doing it right.
4. Do not lower your glycogen level

Muscle glycogen is required for all kinds of high intensity intermittent training. Muscle glycogen is produced from the glucose we produce. Excess amount of glucose from carbohydrates, glyconeogenesis and protein or glycerol (a byproduct of fatty acid metabolism), which is not immediately used in the blood stream, is transported by insulin into muscle and liver cells and converted to glycogen. The best way to make sure you don't reduce glycogen is to consume carbohydrates. If you do not tolerate carbohydrates well, you can consume them better during high insulin sensitivity periods, ie before and after breakfast and exercise.
5. Get food before and after exercise

Be sure to eat a reasonable amount of protein and carbohydrates before and after your workout. Depending on the amount of weight you intend to give, your nutritionist can guide you through what this food is and what size it is. Many studies have shown that taking food supplements before and after intense exercise improves fat burning while maintaining metabolic rate after exercise and preserving muscles.
6. Do not reduce calories too much

The biggest mistake to create continuous calories, especially when you are in a large amount of weight loss program, is to gradually reduce your calorie intake. If you reduce your calorie intake too much, your loss of strength and muscle increases. Hormonal problems, depressive mood, drowsiness, sugar fall and even if you have difficulty surviving, as well as metabolic slowdown may stop you to lose weight. Falling from power will disrupt your workouts.

Therefore, the way to burn fat without losing muscle is not to starve by not taking the nutrients your body needs, but to combine a balanced and healthy diet program with the right exercises under the control of a nutritionist.


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Fat burning homemade beverage recipes

What we suffer most during the weight loss process is that fat does not leave us. These drinks, which you will consume along with diet and sports, are perfect for fat burning. Here are 4 homemade fat-burning drink recipes that are miracle to quickly lose weight and burn fat ...

Every person's fear is to gain weight. It's always easy to get, but it's hard to give. Weight gain and getting rid of this weight has become a common problem for women and men. Sports such as weight loss, to reduce the number of foods consumed daily to a minimum level, such as things sometimes can provide extra weight gain in the human body. There are also those who can not diet, do not have time to go to sports. In order to eliminate these problems, we conducted a research. Here are recipes for burning homemade beverages where you can quickly lose weight and get rid of redundancies ...

Get rid of fat with ginger!
It is possible to lose weight without great effort with low cost. Some of the nutrients that exist in nature provide the burning of fats in the body. Ginger is one of these foods. Ginger has a lot of benefits to the human body, even if it tastes a bit bitter. One of the most important features is that it accelerates metabolism and also has a fat burning feature.

Oil Burner Ginger Drink:
A piece of fresh ginger
One lemon
1-2 pieces of cucumber
1-2 bunches of parsley
Half a glass of water
First, chop the parsley finely and chop the cucumber. Add all remaining ingredients to the blender and achieve a soft and smooth consistency. You can add some honey as you wish. It is recommended to consume this mixture before going to bed in order to obtain speed and an effective result.
Lemon and Chia seed meeting!
Lemon is also one of the most important nutrients with ginger fat burning feature. Fat burning, diuretic, anti-inflammation, regulating blood sugar has properties that give satiety. Regular lemon consumption also helps you lose weight. Drinking warm water with lemon in the morning is very effective for body detox and vitamin C.
The mixture of lemon with Chia seeds doubles the fat burning property and the feeling of satiety.

Lemon and Chia Seed Drinks;
1-2 pieces of lemon juice
1 tablespoon of Chia seeds
1 tablespoon honey
1,5 cups of water

First, chia seeds should be kept in water for at least 1 hour. When Chia seeds absorb water, the fibers will get the consistency of gel. Then pull all the ingredients in the blender thoroughly.

* This mixture is recommended to be consumed every morning in the morning. Your metabolism will accelerate, you will lose weight more quickly and effectively.
Metabolism-friendly parsley!
Parsley is one of the first foods that comes to mind about weight loss. Parsley, accelerate metebolism. It also has diuretic and swelling properties. It is also the number one in melting belly fat.

Oil burner drink with parsley;
Half bunch of parsley
2 tablespoons lemon juice
½ cup of water
We draw all the ingredients until the blender becomes liquid. Then it gets ready for me. It is recommended to consume at the time it is made in order not to lose its nutritional values.
* Half a day in the morning and evening should be consumed. Consuming one glass per day will help you lose an average of 2 pounds a week.
Coffee, milk and cinnamon;
With coffee, milk and cinnamon mixture, it is possible to capture both fat burning and feeling of satiety and vitality. The most important feature of coffee is the appetite. However, it also helps to eliminate toxins in the body, accelerate metabolism and burn fat.
Milk helps the body to get the calcium it needs, regulate blood sugar and complete the protein need. Milk is a must for a healthy diet. One of the biggest problems we have during diet is the inability to meet our sweet need. But with cinnamon, this is possible. Cinnamon balances blood sugar and meets the body's need for sugar.

Coffee, milk and cinnamon drink with fat burner;
1 glass of water Milk
1 stick cinnamon
1 teaspoon classic coffee
Milk must be prepared overnight. Put the cinnamon sticks into the milk and boil over low heat. Cinnamon will leave its essence in milk. Remove the boiling milk from the stove and leave in the cinnamon until morning. In the morning, re-heat the milk boiled in the night, add a teaspoon of coffee and mix. Ready for me.
In order for the coffee to show its effect on the body, it must be applied regularly for at least 1 week, and plenty of water should be consumed along with the coffee. Burned fats will be disposed of with sweat and urine.
* These prescriptions support weight loss through regular and healthy nutrition. It is not recommended to consume chronic illnesses, blood pressure patients, pregnant and lactating women.


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How is belly fat melted within 2 weeks?

Belly fat or internal organ lubrication is a particularly harmful form of lubrication that occurs around the internal organs. The first 2 weeks are very important in belly fat melting. Because as a result of diet and exercise, weight gain is relatively high during this period. Find out the facts about how your body stores belly fat and then melts it so you can rearrange your lifestyle accordingly.

Section 1
What You Need to Know about Belly Oil


one
Just focus on the abdominal muscles and forget the rest. Belly fat, just like other body oils, can not be burned only by focusing on that area. These fats need to be melted with a combination of a proper diet and exercises that run all over the body. [one]

2nd
Do not starve. Too little food tells the body that it needs to store fat, so eat breakfast, eat healthy snacks and fresh food. Women should not consume less than 1,500 calories per day and men should not consume less than 1,700 calories per day. [2nd]
3
You should focus on more than diet and exercise. Although these are the main elements of weight loss, sleep and stress also play an important role in reducing belly fat. Low sleep and high stress lead to the production of cortisol hormone, which provides fat storage around the waist.
4
Based on nutrition, purifying diets and diets that contain only liquid. Purifiers are often effective when combined with a healthy diet, while liquid diets cannot give you the nutrients you need to lose weight. Diet; increase the proportion of fresh produce, lean proteins and whole grains.
5
Being in constant expectation of weight loss. If you stick to your weight loss routine, you will see that your waist has more thinning in the first 2 weeks than in the following weeks. If you have at least 7 kilos more than your ideal weight, you will definitely get a visible result in the first 2 weeks, and then the thinning of the waist slows down a bit. [3]
6
Remember that not all fats in the body are the same. The oils stored around the internal organs are called visceral oils and these types of oils; Increases the risk of diabetes, heart disease and cancer. Scientists say that the fat stored in the thigh buttocks and arms is healthier than “beer belly”. [4]

Section 2
Nutrition for Melting the Belly

one
Consume more protein. The proteins you will consume are ideally; egg whites, fish, chicken and lean or very low-fat red meat. Protein digestion requires more energy than other nutrients, and protein consumption leads to muscle formation.
Helps to burn fat, build muscle. It speeds up the metabolism, and as the muscles become stronger, the body begins to burn more fat. Remember this when you plan your exercise.
2nd
Feed the right food. Feed on white bread, pasta, fatty meat and sugar instead of fruits and vegetables. As long as 1/2 to 2/3 of the ingredients are vegetables, the plate may be larger and larger than before.
3
Go shopping every Sunday. You should do most of your shopping around the grocery store. Try to get as many different colors as possible. Buy only whole grains, fruits, vegetables and lean protein foods for 2 weeks.
4
Add low-fat dairy products to your diet. Consuming yogurt, low-fat milk and low-fat cheese, which is rich in protein, makes you feel full and leads to a reduction in the level of calcitriol, the hormone that stores fat. Try to consume at least 175 grams of yogurt per day. But even if you eat fruit yogurt, prefer sugar-free or low-sugar ones.
5
Instead of processed cereals, prefer whole grains. Still, instead of just buying a whole wheat bread; it is better to consume kinoa, oatmeal, apples, bananas, flax seeds or wild rice. These fiber sources facilitate digestion, cleans the digestive tract and help burn fat.
6
Choose your diet well. For the next few weeks, try to select the foods in your diet from monounsaturated fats. These oils; hazelnut oil, olive oil, flax seeds and avocado.
Choose snacks rich in whole grain, protein and monounsaturated fat. For example; a protein smoothie made with yogurt, marzipan and oatmeal or a whole grain slice with peanut butter will keep you satiated for a long time and offer you the nutrients you need.

Section 3
Fat Burning Exercises

one
Try to do tough exercises. When it comes to fat burning, not every exercise has the same effect on the body. During the next 2 weeks, perform easy and moderate exercises; Try to do relatively heavy training such as running, swimming, cycling and rowing.

2nd
Do power training 6 times in the next 2 weeks. This corresponds to strength training 3 times a week. Start with 1.5 to 2.5 kg dumbbells and increase to 3-4 pounds if you can.
If you don't know the proper posture when doing the movement, you can choose machines instead of dumbbells.
Always tighten the abdominal muscles when exercising. Avoid removing the hump or bending your waist. Tightening the abdominal muscles will help you build abdominal muscles and shape your abdomen.
Continue weight lifting for at least 30 minutes at a time.
You can start with simple and well-known exercises such as dumbbells, push-ups, dumbbells, overhead dumbbells, fly movements, chest press.
Practice your training in 3 groups of 8 to 10 exercises. You should use enough weights to exercise your muscles and have a rest after each exercise.

3
Perform high intensity interval training (HIIT). For example, during cardio, you can run for 30 seconds or 1 minute. Take 2 to 4 minutes between these launchers. Remember to do a 5-minute warm-up before the workouts and a 5-minute cool-down before finishing the workout.
You can even practice these HIIT exercises while walking. Every week, take 3 short and fast paced walks (alternatively, you can have occasional fast paced, normal speed walks) and walk twice a week at medium tempo. As a result, you will burn 3 to 5 times more belly fat. [5]
After continuing these exercises for 2 weeks, you can reduce your exercise time to 20 minutes and increase the speed of your sprint to continue to achieve similar results. [6]

4
Do cardio exercises for at least 30 minutes. Generally, carbohydrates are burned in the first 20 minutes, after which the reduction of fat stores begins. If you want to lose more weight, you can do this high-temp training for 45 minutes, 5 times a week for 2 weeks.

5
Try taking exercise classes. Pilates, bar exercises, fat burning trainings and some yoga styles; focuses on shaping the abdominal and back muscles. In addition to lifting weights, performing these specific exercises will make your muscles run better and help you burn more fat.

Tips

You can consult your doctor before starting diet and exercise. If you have any chronic illness or joint problems, try to do the appropriate exercises. The doctor may ask you to do so in consultation with a physiotherapist to get rid of harmful exercises, or ask a nutritionist for the diet.
Don't forget to drink plenty of water. Drinking water fills the stomach and evokes a feeling of fullness.
Detox juice; It helps to get rid of the excess in the abdomen, arms and legs. Detox juice; lemon, orange, kiwi and citrus fruits.
Exercise for 60-70 minutes a day and be careful not to get dehydrated. After a 5-minute warm-up, you can do your exercises by slowly jogging and increasing your heart rhythm. Afterwards, continue with a 60-minute exercise to maintain heart rhythm. You can do 2-3 different exercises. End your exercise to reduce your heart rate slowly, while reducing the tempo at once, finish by cooling for 5 minutes.
Try to exercise after meals. This could be a slow jog around the house. Also try to reduce the amount of carbohydrates in your diet.
Try not to eat snacks between the main meals. Still, if you eat something, you prefer healthy things. For example, apple and peanut butter can be good snacks. You can also create a delicious and nutritious snack by mixing oats, strawberries and lean yogurt.
With a skipping rope, you burn 10 calories in a minute. If you skip the rope for half an hour or 20 minutes, you can burn about 200-500 calories and skip the rope for 1 hour and burn 1000 calories.

Things You Need

Whole grain fiber foods
Fat-free proteins
Monounsaturated fat-containing foods
Fresh products
Weights / Exercise Equipment


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Fat and Metabolism

HOW THE BODY FAT BURNS - The Science of Weight Loss

Generally, the logic of the public “If you eat less you lose weight if you eat more al logic is accepted. Sometimes this is true, but often wrong. Even if the word y eat fat “is partially true, we cannot fully accept it. Irsak If we work the abdominal muscle, the abdominal fat will melt ”” Yeah, that's not exactly true.
Now we're going to tell you about the science of oil destruction.

If you want to lose weight, wear more fit clothes, you must burn fat. The body needs to enter an energy need according to the current body mass in order to break down the fat. When a cell needs energy, a complex chemical process converts oil from fat cells to a usable energy source.

Oil demolition process:
Body fat stores adipose tissue - made from fat cells - as triglycerides. This structure is not immediately available for energy. When the body needs energy, an enzyme called hormone-sensitive lipase in this tissue breaks down triglycerides, helping fatty acids and glycerol to enter the bloodstream.

Cells in need of energy absorb these compounds and convert them into usable fuel, plus carbon dioxide and water.
This explains why you cannot “reduce ağı the fat in a specific area with exercise focused on that point only.
Fat cells all over your body respond to an energy deficit.

So where does the burned fat go?
The oil forms carbon hydrogen and oxygen. When triglycerides are broken down into glycerol and fatty acids, carbon dioxide and water are formed.
As fat cells close to fat, their volume shrinks but does not disappear completely. If you break the diet and get more energy than you will spend, fat cells begin to store fat again.

What are we burning other than fat
Fat provides high levels of energy to the body but cannot meet all energy needs. The brain needs red blood cells and nerve cells to work.
450 grams of body fat averages 3,500 calories.
If you do not exercise, approximately 25% of the weight you lose is lean body mass.

Increasing fat loss
Performing exercises that run all muscle groups twice a week can send your body the signal that those muscles are necessary for the body.

One of the most important issues is nutrition.
You should get enough calories, enough carbohydrates and enough protein. Random and unconsciously done, carbohydrate over-reduced diets usually do not give good results in the long run.Because the body needs carbohydrates.


The biggest mistake - hurry up

A person who starts diet and sports can take the wrong steps to get quick results. A low-calorie or unbalanced diet, extreme sports and stress can make the body worse than before.
First of all, accept that your body is unique and do not compare yourself to others.
Remind yourself that the important thing is to lose weight, not speed.


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What is the secret of losing weight from fat?

We all strive to lose weight, we are happy when we lose weight, but we can not reach the image we want. The most important reason for this is that our weight is not fat. We can also experience muscle loss when fat is not lost.

You're weighing, you're losing weight. However, if you do not thin your body size or narrow your body as you want, there is something wrong.

Unconscious and uncontrolled weight loss can cause your muscles to melt. As a result, you experience joint problems. Your knee pain increases and your quality of life decreases.

Proper weight loss happens with a decrease in body fat.

As your muscle mass decreases, your fat burning capacity decreases. As a result, fat loss , adequate and balanced diet and regular sports will occur with.

Let's come to the expert dietician Çağatay Köşkeroğlu's secrets for weight loss from the fat I read;

Consume Vegetable Oils

Besin Nutrients we call vegetable oils: oils such as walnuts, almonds, hazelnuts, olives, coconut oil, avocado oil have many benefits. Since the digestion of these nutrients takes place in a long time, it will keep satiety and consumption of vegetable oils will accelerate the fat burning in the body. The amount of these nutrients should vary from person to person. Excessive consumption of these nutrients to accelerate fat burning will cause fat in the body. It should not be forgotten that even if the world's healthiest food is consumed in large quantities, it will be stored as fat in the body.

By preparing dishes in olive oil, avocado oil or coconut oil, we can increase the consumption of olive oil by eating olives for breakfast and walnuts, almonds and hazelnuts for meals. ”

Consume Complex Carbohydrate

“If you consume carbohydrates (honey, jam, marmalade, sugar), which we call simple carbohydrates, the sugar level will increase suddenly and insulin secretion will increase. When insulin secretion increases in the body, fat will occur. Therefore, if you prefer carbohydrates (oats, quinoa, lentils, wholegrain bulgur), which we call as complex carbohydrates, it will increase the sugar level more slowly and will ensure a more balanced insulin release. This will both reduce your stay longer and the body's fat.
By eating oats instead of white bread at breakfast, we can meet our carbohydrate needs from foods such as kinoa, lentils, whole wheat bulgur by leaving sugar use in beverages and at lunch and dinner. ”

Consume Adequate Caffeine

“Adequate caffeine consumption will accelerate fat burning in the body. The average amount of caffeine a person should take is 300 mg per day. This means that we can consume 2-3 cups of coffee and 6-7 cups of tea. High levels of caffeine consumed to accelerate fat burning can cause side effects such as increased blood pressure, heart palpitations, increased urine volume, decreased body water and cracked body. Pregnants, blood pressure, stomach, migraine, such as those with discomfort should pay attention to the consumption of caffeine, the amount of these foods should be consulted with experts.

You can take caffeine by eating milk coffee or tea during the day. For those who are tired and dormant during the day, caffeine consumption will increase your energy and speed up fat burning. ”


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The most effective fat burning foods

The most effective fat burning foods are being wondered by people who want to lose weight. You can provide you with the most effective foods that burn fat to the weight problem, which is almost everyone's problem. Eating fat-burning foods can also help you lose healthy weight. You can consume fat-burning foods in order to lose weight in a healthy way and to prevent various diseases such as diabetes. In order to help you lose weight in a healthy way, we have searched for the most effective fat burning foods.

The most effective fat-burning foods will help you lose weight in a healthy way and prevent diabetes. Frequent consumption of fat-burning foods will also help reduce the high risk of cancer due to obesity. Consuming more than fat-burning foods increases your energy levels and above all helps you feel good.
If you can't wait to add more fat burning foods to your diet, let us explain 15 of the most effective fat burning foods.

Here is the list of fat burning foods

1. Apple Apple Cider Vinegar:

The most effective fat burning foods

Apple cider vinegar is at the top of fat burning foods. Apple cider vinegar also reduces sugar cravings and helps you lose weight. A spoon of apple cider vinegar before meals gives a feeling of satiety, preventing you from eating more. It also balances the ph level of the stomach, creating a detoxifying effect on your body. However, since vinegar is an acidic substance, it is recommended to drink water after drinking.

2. Bone Water:

The most effective fat burning foods

Bone water is one of the most popular healing foods. It helps to improve your health in concrete ways. Bone juice has the strong potential needed to burn fat. Thanks to the amino acids contained in bone water, it prevents muscle destruction, increases the metabolic rate and helps to detoxify your body. Thanks to the abundance of nutrients you can use the fat-burning effect of bone water.

3. Hot pepper

The most effective fat burning foods

Hot pepper helps to burn fat as well as increasing body temperature. Hot pepper helps to burn the fats in your body while at the same time increasing your body energy level. By adding hot pepper to your meals and drinks, you can burn fat and accelerate your metabolism.

4.Chia Seeds:

The most effective fat burning foods

Chia Seeds, originally grown in Mexico, are among the nutritional strength and real fat burning foods. Not only does chia seeds consume energy, it gives you more stamina. However, when consumed too much Chia Seeds slows down the digestion of the body to reduce the water level. You can use the recipes below to include chia seeds in your diet.


5. Chicken:

The most effective fat burning foods

If you are trying to lose weight, you can get help from a powerful fat burner food like chicken. Consuming one serving of chicken a day completes 37 of your daily protein needs. But try to consume organic chicken whenever possible.

6. Coconut Oil:

Coconut oil is one of the healthiest and most natural oils we can consume. Coconut oil helps your thyroid work smoothly and helps to reduce your body weight and accelerate the burning of fat in your body. You can add coconut oil to your meals instead of adding other vegetable oils. Coconut oil is one of the simplest ways to burn fat.

7. Maggots Vegetables:

Cabbage, cauliflower and Brussels sprouts are one of the best foods that will help you burn fat. By consuming these vegetables full of vitamins, you can eat healthy and burn fat.


8. Whey protein:

By taking a smoothie or a daily supplement to your breakfast, you can add whey protein to stabilize your body's fat burning, increase muscle tissue and blood sugar.

9. Kefir:

The most effective fat burning foods

Kefir is a fermented beverage similar to yogurts filled with medicinal benefits. It also contains useful probiotics that help your body fight against infections. Probiotics are also a good food for those trying to lose weight. For your probiotic needs, you can burn fat by consuming at least 3 days a week of kefir.

10. Rooibos Tea:

The most effective fat burning foods

While Rooibos tea is technically a herbal drink, it is effective in weight loss and fat burning. Because it contains a flavonoids and phytochemicals that can accelerate weight loss and metabolism. Thus, rooibos tea is one of the fat burning foods. For a healthy, energizing change, try rooibos tea instead of your regular green tea.


11. Ghee oil:

Ghee, a purified butter that has become popular in India, is a surprisingly fat-burning food. Ghee oil preserves nutrients during cooking. As a bonus it is also suitable for lactose and caffeine sensitive individuals. And thanks to the medium chain fatty acids it contains, ghee can help your body burn other fats.


12. Grapefruit:

Grapefruit is one of the citrus fruits that help in fat burning. Enzymes in grapefruit help your body break down sugar and accelerate your metabolism. A glass of grapefruit juice or grapefruit essential oil that you add to your meals will help you lose weight by keeping your appetite closed.


13. Red meat

Quality beef meets your protein needs in your body as well as allows you to lose weight. The meat of cattle fed with grass is low in fat content. It also allows you to get higher levels of vitamins, antioxidants and good fats.


14. Green Leafy Vegetables: green cabbage, vegetable leaf

Vegetables such as cabbage, spinach, cabbage greens are full of nutrients and iron minerals. These fat-burning foods help the muscles to function properly and burn calories for a long time after exercising. It also contains vitamin K, which keeps your bones strong and helps prevent osteoporosis, and moves your body well at normal age.


15. Matcha Green Tea:

Sipping a glass of matcha green tea is more than just soothing; Regular drinking can reduce body fat and lower cholesterol levels. It also helps the muscles in your body recover quickly after hard workouts. Instead of the energy drinks sold in the markets, you can consume Matcha Green Tea once a day.
You can quickly lose weight and accelerate fat burning with specially prepared fat burning drinks that you will add to your diet. If you have no idea what fat burning drinks are, you can take a look at the examples of fat burning drinks that we have searched and put together.


Fat burning drinks

1. Green Tea
Green tea is a great health drink known to purify the body, protect against cancer and improve skin health.

Drinking three to five cups of green tea a day can lead to positive improvements in your health. Because green tea contains a large amount of antioxidants, it is among the best diet and fat burning drinks.

Vegetable Juice
Drinking a large glass of vegetable juice before eating is one of the most effective drinks that will help you burn fat.

Drinking a glass of vegetable juice before dinner instead of consuming normal water before meals will help you burn fat.


Skimmed milk

It is a common mistake to believe that milk will prevent you from losing weight. Studies have shown that nutrition with calcium-rich foods helps fat burning and weight loss.
According to a study by the American Journal of Clinical Nutrition, people who consume more calcium for two years have lost more weight than those who consume less calcium.

Because milk is a good source of calcium, a reasonable amount of skimmed milk can be a good addition to your diet.

Cucumber juice

The most effective fat burning foods

This beverage, which is prepared in cucumber, helps you to cool down and lose weight in summer.

Materials

1 piece of sliced ​​cucumber

1 tablespoon grated ginger

1 piece of lemon sliced

1/3 cup of mint leaves

How is it done?

Put the water in a clean glass jar.
Add the ingredients into the jar and let it sit in the fridge for one night and consume cold the next day.

Belly Oil Burning Drink Recipe

The most effective fat burning foods

This delicious and refreshing drink has tons of health benefits, such as strengthening the digestive tract and helping your immune system perform better.

The best time to consume this belly slimming detox drink is in the morning.

What will you need?

3 thin orange slices

Shredded 2 mint leaves

3 lemon slices

How To

Take a clean glass jar and put water in it
Add fruit and mint into the water.
Stir for about 1 minute
cover for 15 minutes.


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Fast Fat Burning

In order to be considered to have lost weight and burn fat, it is necessary to burn the body fat in a healthy way.

The way to do this is to both eat correctly and exercise correctly.

It is possible to burn fat more quickly and get rid of excess weight problems with a number of simple methods.
Drink as much water as needed

Drinking water is one of the most important factors that purify the body from toxins and stimulate metabolism in the fastest way.

For at least 2 liters of water per day. Drinking water on an empty stomach provides the body to be free of toxins.

It also helps the kidney and liver to work more regularly and accelerates fat burning.

Drinking more than 4 liters of water during the day may not be healthy.

Eat 6 meals instead of 3 meals a day

Correctly increasing the number of meals per day will result in faster metabolism.

Do not skip the main meals, except for evening meals. Try to eat 3 main 3 snacks daily, eat less and frequently, so your metabolism works more regularly and faster.

Thus, it is possible to burn fat faster and lose weight. Because less and frequent food entering our body is extremely beneficial to accelerate our metabolism.

It also helps to maintain the balance of your blood sugar.

Don't give up amino acids

One of the most important needs of the body is proteins. Proteins will help you lose weight while maintaining healthy muscle formation and tissue repairs.

At the same time, when using a strict diet, the body uses proteins as a source of energy, since fat and carbohydrate intake will be low.

Having a protein deficiency at the same time while losing weight can cause muscle losses in your body. So do not forget to consume protein-containing foods.

Take care to consume raw vegetables

In particular, consuming raw vegetables used in salads is as useful as drinking water to purify the body from toxins.

An important benefit of raw vegetable consumption is that it accelerates fat burning and enables the intake of pulp with antioxidants to the body.

Pay attention to sugar content

If the body gets too much sugar, it causes the secretion of insulin hormone from the pancreas and increases the blood sugar.

After the body receives the necessary sugar, it stores the remaining energy as fat. Therefore, it is extremely useful to pay attention to the amount of sugar the body will receive.

See the contents of foods

The main purpose of all diet programs is to burn calories. Exercises during the period of diet, is one of the important factors that will accelerate fat burning.

As long as this duo is together, fat burning will continue quickly. Try to consume foods that are sufficient in terms of pulp, antioxidants, minerals and vitamins, if appropriate in the diet program.

Get rid of unnecessary and unhealthy snacks

Cola, chips, fast food and so on. snacks in the style will make you gain more weight.

Stay away from this kind of food and drink. If you consume fat burning will be very difficult.

Be sure to get the right carbohydrates

Choosing the right carbohydrates that are low in glycemic causes you to burn more fat between your diets.

Take care to eat fiber foods

Foods that are rich in fiber to burn fat quickly will be very useful.

In order to contribute to rapid fat burning and to minimize your fat content, it is important to consume rich fiber-containing foods.

Fiber foods are also important for our health.

Take your time while eating

Eating foods quickly is one of the most negative factors that cause you to gain weight. According to the researches, it took 10 minutes for the food to reach our brain to give a feeling of satiety.

By chewing food slowly and well, it causes both easy digestion and psychological feeling of satiety.

Aerobics if you are going to exercise exercises!

A number of aerobic movements, such as rowing, swimming and cycling, enable us to burn fat faster as it activates almost all of our bodies.

Adjust your tempo well while exercising. It is necessary to adjust the operating tempo very well to provide the necessary oxygen during operation.

Finally, my advice to you, you choose where to do a good exercise in nature, both body and you will be happy to exercise.


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Reflect All! Easy Fat Burning Ways

Millions of people who want to lose weight or just melt belly ask the question: What to do to burn fat fast?

It is not possible to say goodbye to them at one time because the fats in your body do not form in such a moment. But there are always easier, faster, tricks to know. As with easy fat burning methods …
Feed your purpose

Of course, the first step in your fat burning adventure will be to change your diet. Knowing what foods that burn fat fast like vitamin C foods, fiber foods, white meat instead of red meat, you should create your nutrition program.

“If I eat less, I will burn a lot of fat. Üp Do not reduce the amount of calories according to your head. Drink lots of water, create a diet program with fat-burning foods , give weight to vegetables and fruits instead of carbohydrates, but the nutrition program should be made for everyone. In the first place, try to get rid of fats by eating healthy . If you do not get efficiency, consult a specialist dietitian. In the morning, do not interrupt breakfast. In the morning, the body burns easier and faster.

How should your diet be based on your body?

A tiny list of easy fat burning foods and drinks:

Ginger juice,
Green tea,
Coconut,
Coffee,
Oat,
Flax seeds,
Broccoli,
Spinach,
Blueberries.

Find excuses to be on the move

Now you have made a decision, you will get rid of your excess fat and you will have to change some habits in your life for this. In addition to eating habits, of course, you should put sports in your life to burn fat . But things don't happen at that moment. Increase the amount of movement in your daily life before starting sports. For example, do not take the elevator, do not use the escalator, go to the farthest, not the closest store to your home.

Then you can start the sport with simple exercises. For example, learn what you can earn even by doing sports for just 30 minutes a day. The trick is: don't just focus on fat burning, slimming . Be motivated by reminding yourself that healthy eating and sports will improve in many areas of your life.
The enemy of fats cardio

Cardio exercises, which include alternatives such as walking, running and cycling, are among the easiest methods of fat burning . You can also listen to music while doing cardio exercises and enjoy the fresh air if you are walking or jogging outdoors.

You are fed correctly but you don't have much time to do cardio kard So you need shorter but more intense exercises. You can create your own program by choosing the ones you want from these effective exercises we have listed for you, by making them in the recommended sets or you can create new combinations with different exercises every week. If you're ready, let's start:

Jumping Jack

Exercise is one of the first ones that comes to mind and there is a very clear reason for this. Jumping Jack activates the body very quickly, works almost all of the muscles and accelerates your metabolism in a very short time. And it's pretty simple.

We start the movement with your hands facing the palms and adjacent to the body. The feet must be adjacent.

In the second man, we spread our legs to the side and breathe while we do it. Simultaneously with our legs, we join our arms above.

Then we take our breath back to our starting position. You can do this movement for a minimum of 45 and a maximum of 90 seconds.

Burpee

Let's come to another fat-burning exercise. Burpee is as effective as a Jumping Jack and will accelerate your pulse in a short time. Our goal is again the same, all our body muscles become active and working at the same time, so that our fat burning easier.

We start the exercise in the push-up position. Make sure your stomach is taut and your feet are shoulder wide.
Get down to the push-up position with your abdomen touching the ground. In the meantime, your head must be facing away.
Now we get up from this position and move to the upright position. Get the momentum by pulling your legs to yourself and aim to jump up. Make sure that your hips are aligned with your toes, below your knees. You must move from the push-up position to the upright position in one movement.
Repeat for at least 20 to 45 seconds, alternating between these two levels.

High knees

If you don't have much to do with running, high knees can help you. But let's add that it can still be a bit tiring.

First, we spread our feet at shoulder width.
We aim to break our knees and touch our knees with our hands. You can continue with small bouncing movements first right and then left.
Don't forget to break your knees, you should continue without stopping the movement or changing the tempo.
You can regulate your breathing and make the movement easier by breathing while putting your legs back to yourself while breathing.

Butt Kicks

Whatever's in the kick. This time we kick back and jump a lot. You can think of this as the opposite of the High Knees movement.
We opened our feet again shoulder width.
This time we will aim to touch our heels to our hips. In the meantime, our front leg muscles will stretch nicely, our abdomen should always be active.
Trying to touch our heels on our buttocks we do not forget to jump. In other words, instead of doing one-by-one breaks, we are completing in a flow by springing up in our place.

One leg back lunge

It's a quieter but more effective move. We aim at almost all of the leg muscles, while flexing our muscles at the same time.

We start the position standing, our heads are facing. Our abdominal muscles are active.
We move one foot forward, while the other foot lags behind in the fingertip position.
The foot in the fingertip position is leaning towards the ground, where the knee is important.
We care to bend our knee as much as possible, but never touch the floor. Our fixed knee should not exceed our fingertips and remain 90 degrees.
Then we repeat the same movement for the other leg. You can start with 15 pieces for each leg. 3 sets will be enough.

Squat Jumps

You knew squat calmly and quietly, didn't you? This kind of squat doesn't look like much. Time to get to know Squat Jmup, which will speed up your pulse like a firecracker.

First we go down to the squat position. Again, we take care not to cross the knees of our knees. Our hips do not go too far, we aim to sit back and our stomach is active.
After landing at Squat level, this time we jump up. By stretching your hands up while jumping, you can get momentum as if you were reaching for something.
After jumping up once, we go down to the squat position again.
You are likely to make a mistake in this movement, because you can get down to squat quickly during bouncing. Therefore, take care to be controlled both on the descent and the jump section, do not be too hasty when jumping.
Initially you can start with 15 seconds and go up to 30 seconds.


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Fitness Program: Cardio Fat Burning

The goal of almost anyone who is overweight is to lose weight and achieve a fit look with a good fitness program . Usually, the fitness program is transformed into a high-intensity cardio program to quickly achieve the weight loss goal. In fact, a fitness program to burn fat and to lose weight should include enough cardio workout along with weight exercises.

To burn fat faster, you must incorporate the cardio workout in your fitness program into all intensity levels in your workouts so that your cardio workouts are no longer routine, and movements are no longer a habit. If you want to burn fat faster, take a look at our article on how to do cardio in your fitness program .
HIIT Cardio
Close Your Fat by Doing Cardio in Your Fitness Program
Adjust your weekly cardio intensity in your fitness program:

There are three different levels of intensity for cardio . These; low intensity, medium intensity and high intensity exercises.

If you include only slow exercises in your fitness program (or stay in the 'fat burning zone'), you may experience slower weight loss. In addition, 40-50 minutes of exercise that you do before your body becomes accustomed and does not provide the desired effect. Working at a high level of intensity, your body burns more calories, as well as provide more endurance. On the other hand, exercising too intensely can cause burnout, overload and even injury.

When planning your weekly cardio intensity in your fitness program , include all three intensity levels in your workout. without overloading all your body's energy systems will be running.
Low Intensity Cardio Study

Low intensity Cardio workouts are 60-70% of your maximum heart rate. For example:
• Low speed cycling
• Walking
• Slow swim
• Light weight training

If you want your muscles not to wear while burning fat in your fitness program, you can choose to work low intensity. Low-intensity cardio also supports your muscle development, rests you.
Medium Density Cardio Study

This is 70-80% of your maximum heart rate. It should be done between 20-40 minutes. Examples:
• brisk walking
• Step aerobics, Zumba or other aerobic types
• Light running

It allows you to burn more calories in a shorter time and accelerates your fat burning. However, if your fitness program is geared towards muscle building , it increases the risk of muscle loss more than low-intensity cardio studies.
High Intensity Cardio Study

Exercises between 80-90% of your maximum heart rate. You need to have a tempo that is difficult to speak. Examples:
• Skipping rope
• High-paced Running / sprinting
• High intensity intermittent training (HIIT)
• High intensity circular training
• Tabata Exercises
To monitor your intensity, be sure to monitor your target heart rate or use a perceived effort table.

In a short time to burn too many calories, but the worst part is excessive fatigue. So if you are doing a fitness program for muscle development, it is not recommended to do too much to adversely affect.
HIIT Cardio (High Intensity Intermittent Exercise) Fitness Program
Weekly Cardio Program to Lose Weight

Below is a table for a cardio program for a person exercising six days a week. This table is an example of how different cardio training programs can be included in seven days a week. You can change workouts according to your fitness level, time constraints and preferences.

Day Density Time exercises
Monday High 20-30 Min. HIIT (High-Intensity Interval Training)
Tuesday Middle 45-60 Min. Fast walking or jogging in light tempo
Wednesday Low All day 10 Thousand steps
Thursday Middle 30-60 Min. Light tempo running
Friday Middle 30-45 Min. Bicycle
Saturday Low 30-60 Min. Walk
market Rest Rest Rest

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