You cannot target fat loss!!!
Replies
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NorthCascades wrote: »More important than just reading one study in isolation is being able to understand what it means in context. Get back to us when you can do that.
My reading comprehension skills are amazing my business degress can atest to that.. as well as my physique as it applies to this convo0 -
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Those studies don't say anything about how jogging on the morning kick-starts your metabolism6
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If you don't understand how glycogen works for fat loss then do the same i did and research it ... fasted cardio means depleted glycogen stores, meaning you burn fat and not carbs .. if i have to simplify it ...singingflutelady wrote: »Those studies don't say anything about how jogging on the morning kick-starts your metabolism0 -
OP there is nothing wrong with HIIT. The only thing wrong is that you're presenting it as a universal solution. Very few things are universal solutions.11
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Its not bro science its actual science, please don't insult my intelligence, ive spent countless hours researching what i need to do to achieve my goals... no i don't have a trainers certification but i have done my due diligence to research what needs to be done and the science behind it, I've had trial and error in the gym and still do to this day... when i share something ot isn't just me talking out my *kitten* its me sharing something i know works because I've researched it, tried it and have seen optimal results
Ah - your goals. And your preferences....
So everyone should do what you do even if their goals are completely different?
You still aren't getting the objection to the "only way" you stated - it is in fact one of many ways for both fat loss and fitness goals.
Sharing your experience is a world away from telling everyone that's what they should do. If I posted saying everyone should cycle hundreds of miles a month or they are doing it wrong I would expect to be shot down in flames!
Do you really not see the distinction?
Found your kick start study yet BTW? I have an old Yamaha in the garage you could study.
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If you don't understand how glycogen works for fat loss then do the same i did and research it ... fasted cardio means depleted glycogen stores, meaning you burn fat and not carbs .. if i have to simplify it ...singingflutelady wrote: »Those studies don't say anything about how jogging on the morning kick-starts your metabolism
I understand who glycogen works. I know what happens when they are completely depleted (you bonk). You don't deplete your glycogen in a 3 mile run. That also doesn't speed up your metabolism10 -
If you don't understand how glycogen works for fat loss then do the same i did and research it ... fasted cardio means depleted glycogen stores, meaning you burn fat and not carbs .. if i have to simplify it ...singingflutelady wrote: »Those studies don't say anything about how jogging on the morning kick-starts your metabolism
Alan Aragon and Brad Schoenfeld did a study on that. Hungry cardio didn't get no extra points.
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rosebarnalice wrote: »While you can't target fat loss, you CAN tone certain areas through targeted exercise.
This isn't true...
"Toning" is simply building muscle and reducing body fat, while you can target muscle gains you can't target fat loss, "toning" is a myth and an overly used expression that tricks people into programs and this false idea of targeted weight loss.
Why does "toning" need to be building muscle and reducing body fat? Why can't it be maintaining muscle and reducing body fat (which is the way most of us improve our "tone"/definition)?
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OP there is nothing wrong with HIIT. The only thing wrong is the you're presenting it as a universal solution. Very few things are universal solutions.
This.
What if I said "The only way to lose weight is to cut calories and never exercise so stop exercising!"? Would that be accurate? No. The way I've lost weight (over 110 pounds) is to cut calories and I don't exercise. That's a valid way to lose fat.
Just because other people do things a different way doesn't mean that they are doing it the wrong way. There are many valid paths to success.
There are also a wide variety of goals among the people on MFP. There are people who need to gain, people who need to lose 30 pounds, people who need to lose 300 pounds, people who are doing recomposition, and so on.
HIIT isn't required. I would likely hurt myself if I tried HIIT. That doesn't mean that I can't lose fat. I would love to be skinny fat because that's much more healthy than my high weight of 320 pounds.12 -
Got half way through this thread and saw where it was headed.
To the OP, here is where you initially went wrong. In your OP, you made it sound as if people who only walk or do steady state are slighting themselves. The thing is, not everyone has the same goals. Some on here are 100% content with walking and just keeping a healthy weight. It is what makes them happy and it's enough for them. Not everyone wants to be Arnold or an athletic marvel. They just want to be healthy. Nothing wrong with that at all and it's probably in your best interest to not make it seem inferior to your standards.
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If you don't understand how glycogen works for fat loss then do the same i did and research it ... fasted cardio means depleted glycogen stores, meaning you burn fat and not carbs .. if i have to simplify it ...singingflutelady wrote: »Those studies don't say anything about how jogging on the morning kick-starts your metabolism
Actually it doesn't - exercise intensity has the biggest impact on which mixture of fuel substrates you use during exercise (not that that actually matter for fat loss over an extended period of time anyway..).
Research how many calories worth of glycogen an average man carries in their body and you will realise how long it takes to fully deplete your glycogen stores. If you have ever "hit the wall" or "bonked" you would know how awful that feels and how long it takes to get to that point.
Alan Aragon article you may enjoy...
http://www.directlyfitness.com/store/fasted-cardio-myths/
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People read it how they wanted to read it, i never once said it was the ONLY was nor did i insinuate that it was .. i was simply giving people an alternative .. take it or leave it its just advice
Funny how everything else was disregarded and people took one small piece out of what i was saying just to be negative, I'm in shape I've done the work and continue to do so daily I've done the research and have tested what works for me so i figured I'd share and give people a little insight because it could help them as well but like so many people do they ignore the message and focus on a minute detail because its easier to be mad and berate someone than to push themselves to do better, say what you want i honestly don't care i was trying to help and if jumping on a post to be negative is what makes you feel better than I'm glad i could help lmao0 -
People in many countries walk every where with no other exercise and don't have weight issues, so not agreeing with you here.Hey guys,
So one of the things that i really hate is seeing these "trainers" and tv shows that give people the wrong information, the biggest of them all is targeting fat.
There is no way at all to target a specific area and burn fat, thats not how our bodies work.
There is no reason for you to do a million crunches a day to lose belly fat, i see this time and time and time again and its just a waste of time.
If you have the flabby arms, big belly, or whatever the only way you'll lose that is through proper nutrition and by dropping your over all bf% our bodies burn fat for energy, so the harder you're working out the more you're burning, it generally takes from the easiest source it can and doesn't just target one area of your body.
Get yourselves a balanced diet and workout plan, do compound movements in the gym and stop walking on the treadmill for hours and hours, rev it up with some hiit training, get that heart rate up and the calories will burn extremely fast, you have to shock your bodies and keep it guessing!!!
Doing the same exercises over and over again, day i and day out while at first you'll lose some weight, will only lead to a plateau and slow progression with your goals.
Our bodies are highly adaptive and you have to keep it guessing, you have to challenge it and push it for optimal results, that with a balanced nutrition plan will lead to the results you desire over time.
Also, you CAN do the same exercises over and over again, but you'd have to change something in that exercise or the body will adapt. Ways to do that is: increase resistance, increase reps, decrease rest time, increase tempo, etc.
And you don't have to keep the body guessing. You just have to figure out the energy balance use so you can either gain, lose, or maintain your weight.
But I do entirely agree, that you can't target body fat with any exercise regimen.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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What does that mean? You can "tone up" muscle underneath fat, but targeting muscles doesn't burn the fat around it unless you're willing to do an insane amount of repetitious exercise for hours on in for a very insignificant result.rosebarnalice wrote: »While you can't target fat loss, you CAN tone certain areas through targeted exercise.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1 -
People in many countries walk every where with no other exercise and don't have weight issues, so not agreeing with you here.Hey guys,
So one of the things that i really hate is seeing these "trainers" and tv shows that give people the wrong information, the biggest of them all is targeting fat.
There is no way at all to target a specific area and burn fat, thats not how our bodies work.
There is no reason for you to do a million crunches a day to lose belly fat, i see this time and time and time again and its just a waste of time.
If you have the flabby arms, big belly, or whatever the only way you'll lose that is through proper nutrition and by dropping your over all bf% our bodies burn fat for energy, so the harder you're working out the more you're burning, it generally takes from the easiest source it can and doesn't just target one area of your body.
Get yourselves a balanced diet and workout plan, do compound movements in the gym and stop walking on the treadmill for hours and hours, rev it up with some hiit training, get that heart rate up and the calories will burn extremely fast, you have to shock your bodies and keep it guessing!!!
Doing the same exercises over and over again, day i and day out while at first you'll lose some weight, will only lead to a plateau and slow progression with your goals.
Our bodies are highly adaptive and you have to keep it guessing, you have to challenge it and push it for optimal results, that with a balanced nutrition plan will lead to the results you desire over time.
Also, you CAN do the same exercises over and over again, but you'd have to change something in that exercise or the body will adapt. Ways to do that is: increase resistance, increase reps, decrease rest time, increase tempo, etc.
And you don't have to keep the body guessing. You just have to figure out the energy balance use so you can either gain, lose, or maintain your weight.
But I do entirely agree, that you can't target body fat with any exercise regimen.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I agree with you to an extent, and i only say that because those who walk day in and day out in other countries and even here who don't have weight issues aren't who i was talking about, they are already fit.. I'm talking to people who are over weight and looking to lose weight, butn more cals and push past plateaus
As a trainer you know as well as i do that one of the most effective ways to achieve these goals is to push the body past the limits we set for it in our minds, you know as well as i do by adding a form of high intensity interval training and exercises is a sure fire way to push past those plateaus and to increase calorie burns
I wasn't trying to tell people to only do hiit lol i was simply saying if all you're doing is steady state day in and day out because we've been programmed to think thats how you lose weight, or if you're doing situps all day thinking you're going to lose belly fat then you're cheating yourself and here's an alternate way
For someway that wasn't received well and people focused in on the hiit thing like i just told them to kill their mothers0 -
Its not bro science its actual science, please don't insult my intelligence, ive spent countless hours researching what i need to do to achieve my goals... no i don't have a trainers certification but i have done my due diligence to research what needs to be done and the science behind it, I've had trial and error in the gym and still do to this day... when i share something ot isn't just me talking out my *kitten* its me sharing something i know works because I've researched it, tried it and have seen optimal results
So have a lot of other people here. Which is why some of the broscience you're putting out there is being challenged. It's not like you're the first person to come here who's ever had any success.10 -
If someone is losing weight doing it, how is that not progress?If all your doing is steady state cardio day in and day out then thats fine, but you're cheating yourselves out of progress ..
The metabolism doesn't need a kick start. It runs based on physical activity. And really all one has to do to make walking on a treadmill harder without increasing the speed is incline it.As i said before our bodies are highly adaptive, walking for an hour on a treadmill is not pushing your body to its limits, you'll eventually burn less and less calories, its ok to do some steady state cardio, i walk/jog 3.5 to 5 miles on the morning to kickstart my metabolism so i burn more cals throughout the day, but i also make sure to spend 15-20 mins a day on the treadmill and or the elliptical pushing my body.
Steady state cardio has a place in fitness. The best fighters in the world do steady state cardio for endurance and to help keep their weight in check.I didn't say HIIT was the only effective way to exercise, what i said was try something new, shock your body and see the results faster. If you can't do it then don't bash my post, start off slow and work your way up to it, because the fact of the matter is its a much much much more effective way than steady state cardio will ever be
If you don't like steady state cardio, that's fine, but don't bash it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Its not bro science its actual science, please don't insult my intelligence, ive spent countless hours researching what i need to do to achieve my goals... no i don't have a trainers certification but i have done my due diligence to research what needs to be done and the science behind it, I've had trial and error in the gym and still do to this day... when i share something ot isn't just me talking out my *kitten* its me sharing something i know works because I've researched it, tried it and have seen optimal results
So have a lot of other people here. Which is why some of the broscience you're putting out there is being challenged.
What bro science? Lol what have i said exactly thats bro science, because i believe earlier I posted real scientific studies to back what I've said... just because i have muscles doesn't mean i spew bro science. And if you truly did the research you'd know that0 -
People in many countries walk every where with no other exercise and don't have weight issues, so not agreeing with you here.Hey guys,
So one of the things that i really hate is seeing these "trainers" and tv shows that give people the wrong information, the biggest of them all is targeting fat.
There is no way at all to target a specific area and burn fat, thats not how our bodies work.
There is no reason for you to do a million crunches a day to lose belly fat, i see this time and time and time again and its just a waste of time.
If you have the flabby arms, big belly, or whatever the only way you'll lose that is through proper nutrition and by dropping your over all bf% our bodies burn fat for energy, so the harder you're working out the more you're burning, it generally takes from the easiest source it can and doesn't just target one area of your body.
Get yourselves a balanced diet and workout plan, do compound movements in the gym and stop walking on the treadmill for hours and hours, rev it up with some hiit training, get that heart rate up and the calories will burn extremely fast, you have to shock your bodies and keep it guessing!!!
Doing the same exercises over and over again, day i and day out while at first you'll lose some weight, will only lead to a plateau and slow progression with your goals.
Our bodies are highly adaptive and you have to keep it guessing, you have to challenge it and push it for optimal results, that with a balanced nutrition plan will lead to the results you desire over time.
Also, you CAN do the same exercises over and over again, but you'd have to change something in that exercise or the body will adapt. Ways to do that is: increase resistance, increase reps, decrease rest time, increase tempo, etc.
And you don't have to keep the body guessing. You just have to figure out the energy balance use so you can either gain, lose, or maintain your weight.
But I do entirely agree, that you can't target body fat with any exercise regimen.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I agree with you to an extent, and i only say that because those who walk day in and day out in other countries and even here who don't have weight issues aren't who i was talking about, they are already fit.. I'm talking to people who are over weight and looking to lose weight, butn more cals and push past plateaus
As a trainer you know as well as i do that one of the most effective ways to achieve these goals is to push the body past the limits we set for it in our minds, you know as well as i do by adding a form of high intensity interval training and exercises is a sure fire way to push past those plateaus and to increase calorie burns
I wasn't trying to tell people to only do hiit lol i was simply saying if all you're doing is steady state day in and day out because we've been programmed to think thats how you lose weight, or if you're doing situps all day thinking you're going to lose belly fat then you're cheating yourself and here's an alternate way
For someway that wasn't received well and people focused in on the hiit thing like i just told them to kill their mothers
I lost weight while doing steady state cardio, I can't imagine how I was "cheating" myself. I enjoy it, it burns calories, and doing it regularly helped me meet another goal besides weight loss (I ran my first marathon). I like my body better, I'm proud of what I can do with it, I really enjoy it. There is more than one way to push yourself physically. HIIT is one way, but it isn't the only way.5 -
If someone is losing weight doing it, how is that not progress?If all your doing is steady state cardio day in and day out then thats fine, but you're cheating yourselves out of progress ..
The metabolism doesn't need a kick start. It runs based on physical activity. And really all one has to do to make walking on a treadmill harder without increasing the speed is incline it.As i said before our bodies are highly adaptive, walking for an hour on a treadmill is not pushing your body to its limits, you'll eventually burn less and less calories, its ok to do some steady state cardio, i walk/jog 3.5 to 5 miles on the morning to kickstart my metabolism so i burn more cals throughout the day, but i also make sure to spend 15-20 mins a day on the treadmill and or the elliptical pushing my body.
Steady state cardio has a place in fitness. The best fighters in the world do steady state cardio for endurance and to help keep their weight in check.I didn't say HIIT was the only effective way to exercise, what i said was try something new, shock your body and see the results faster. If you can't do it then don't bash my post, start off slow and work your way up to it, because the fact of the matter is its a much much much more effective way than steady state cardio will ever be
If you don't like steady state cardio, that's fine, but don't bash it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I never bashed it, i even said i do steady state, do you guys read?!?!?! Lol what i said is if that ALL you do day in and day out then you're cheating yourself, mix it up a little bit .... why is that concept being so ill received
And while progress might be acheived why not maximize that and optimize the time spent working out, hence cheating yourself ... and why wouldn't you do everything you can to burn more calories if losing body fat is the goal, if that means shocking the system or boosting metabolism then why would that be a bad thing? As i stated before our bodies are highly adaptive, you only get results for so long before it adapts and know longer responds the same, why not mix it up, keep it guessing and working hard to burn cals, fat, and build muscle?
Any professional athlete, bodybuilder, and trainer will tell you these are the basics.0 -
If someone is losing weight doing it, how is that not progress?If all your doing is steady state cardio day in and day out then thats fine, but you're cheating yourselves out of progress ..
The metabolism doesn't need a kick start. It runs based on physical activity. And really all one has to do to make walking on a treadmill harder without increasing the speed is incline it.As i said before our bodies are highly adaptive, walking for an hour on a treadmill is not pushing your body to its limits, you'll eventually burn less and less calories, its ok to do some steady state cardio, i walk/jog 3.5 to 5 miles on the morning to kickstart my metabolism so i burn more cals throughout the day, but i also make sure to spend 15-20 mins a day on the treadmill and or the elliptical pushing my body.
Steady state cardio has a place in fitness. The best fighters in the world do steady state cardio for endurance and to help keep their weight in check.I didn't say HIIT was the only effective way to exercise, what i said was try something new, shock your body and see the results faster. If you can't do it then don't bash my post, start off slow and work your way up to it, because the fact of the matter is its a much much much more effective way than steady state cardio will ever be
If you don't like steady state cardio, that's fine, but don't bash it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I never bashed it, i even said i do steady state, do you guys read?!?!?! Lol what i said is if that ALL you do day in and day out then you're cheating yourself, mix it up a little bit .... why is that concept being so ill received
If you enjoy it and you're meeting your fitness goals, how are you cheating yourself?6 -
If someone is losing weight doing it, how is that not progress?If all your doing is steady state cardio day in and day out then thats fine, but you're cheating yourselves out of progress ..
The metabolism doesn't need a kick start. It runs based on physical activity. And really all one has to do to make walking on a treadmill harder without increasing the speed is incline it.As i said before our bodies are highly adaptive, walking for an hour on a treadmill is not pushing your body to its limits, you'll eventually burn less and less calories, its ok to do some steady state cardio, i walk/jog 3.5 to 5 miles on the morning to kickstart my metabolism so i burn more cals throughout the day, but i also make sure to spend 15-20 mins a day on the treadmill and or the elliptical pushing my body.
Steady state cardio has a place in fitness. The best fighters in the world do steady state cardio for endurance and to help keep their weight in check.I didn't say HIIT was the only effective way to exercise, what i said was try something new, shock your body and see the results faster. If you can't do it then don't bash my post, start off slow and work your way up to it, because the fact of the matter is its a much much much more effective way than steady state cardio will ever be
If you don't like steady state cardio, that's fine, but don't bash it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I never bashed it, i even said i do steady state, do you guys read?!?!?! Lol what i said is if that ALL you do day in and day out then you're cheating yourself, mix it up a little bit .... why is that concept being so ill received
Because it's not true for everyone just because it's true for you. Plenty of people enjoy and have success with only steady-state cardio, or only weightlifting, or no exercise at all. They -- we -- aren't "cheating ourselves." We're doing what we enjoy, what brings us the results we want, and what we know we'll stick with long-term. You keep making sweeping declarations and people are trying to tell you those generalizations aren't helpful or accurate. I might ask why that concept is so ill-received (by you).11 -
Don't think anyone is doubting the benefits. It's the "you SHOULD do it" commentary. There are lots and lots of people in the world who don't do HIIT training and are in good shape.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
6 -
You guys are delusional, I'm over it ... i never said it was the only way.. what I'm saying is try something new and work harder
Its obvious there's a bunch of close minded folks in this place so hey if what you're doing works for you then cool, don't know why you commented to begin with.
Its funny to see people who are out of shape tell me how what im saying is wrong lmao jesus i should go take financial advice from a homeless person too i guess-2 -
You keep saying "cheating yourself" and that's rubbing people the wrong way.
I'm not cheating myself by doing things in a different way from the way you are doing things. I'm meeting my goals.
The way you are doing things is meeting your goals. That's great. If you'd said, "Hey, here's something you can try if what you are trying isn't working the way you'd like it to work" then I doubt that people would have even commented much in your thread. People are taking umbridge with the suggestion that their walking and steady state is somehow inferior to your suggestions and the best way to do things is your way.
Alternatives are great. Directives, not so much.13 -
Ooooh bodyshaming as well as whatever-that-other-wrong-stuff-was!13
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Its not bro science its actual science, please don't insult my intelligence, ive spent countless hours researching what i need to do to achieve my goals... no i don't have a trainers certification but i have done my due diligence to research what needs to be done and the science behind it, I've had trial and error in the gym and still do to this day... when i share something ot isn't just me talking out my *kitten* its me sharing something i know works because I've researched it, tried it and have seen optimal results
So have a lot of other people here. Which is why some of the broscience you're putting out there is being challenged.
What bro science? Lol what have i said exactly thats bro science, because i believe earlier I posted real scientific studies to back what I've said... just because i have muscles doesn't mean i spew bro science. And if you truly did the research you'd know that
"Kickstart your metabolism", "shock your body" - both of those are BS straight off the Dr. Oz show or some cheesy diet supplement ad. Claiming that you'll burn less and less calories as your body adapts to cardio - not true either. Making the blanket statement that HIIT is superior to LISS for cardio - the effect of EPOC (if you know what that is) isn't near as large as you think it is. All straight up broscience. Prove me wrong - post some scientific studies that show how you can "kickstart your metabolism". I'm sure a lot of people here struggling with weight loss would like to know how that's done, and see scientific validation that it is possible.
You claim to have "optimal" results with your methods. You may have good results - maybe even very good results - but unless you've compared your methods against other methods and controls in an RCT with defined parameters and measurement criteria, you don't know that they're "optimal".
You started off strong with the part about not being able to spot reduce (target fat loss), but it went downhill into the woo from there.
[ETA:] If you'd like some actual research review regarding steady state vs. interval training, here's a good link (it's the conclusion of a multi-part article addressing the pros and cons of each and the supporting scientific research): http://www.bodyrecomposition.com/fat-loss/stead-state-versus-intervals-finally-a-conclusion.html/10 -
You guys are delusional, I'm over it ... i never said it was the only way.. what I'm saying is try something new and work harder
Its obvious there's a bunch of close minded folks in this place so hey if what you're doing works for you then cool, don't know why you commented to begin with.
Its funny to see people who are out of shape tell me how what im saying is wrong lmao jesus i should go take financial advice from a homeless person too i guess
I think repeating over and over that people are cheating themselves with their workout of choice is pretty close-minded.13
This discussion has been closed.
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