101 WAYS TO TORCH FAT FAST...Long post
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jonski1968
Posts: 4,498 Member
Hi All...Just read this article on here. http://www.bodybuilding.com/fun/101-ways-to-torch-fat-fast.html
1Eat six small meals a day. Stoking your body with food every three to four hours can rev your metabolism to the max.
2Run 10 100-yard sprints and burn up to 500 calories.
3Wait 20 minutes before going for seconds.
4Throw on a hoodie before working out. When your muscles are warm, you actually burn more calories.
5Use a smaller dinner plate - it'll limit how much you can pile on.
6Use a blue dinner plate. Studies show the color has an appetite suppressing effect (as opposed to red and yellow plates).
7Sub in nonfat Greek yogurt for mayo and sour cream - you'll save 700 cals and 100 cals per half cup, respectively.
8Eat peanuts from their shells. You'll nosh on 50% fewer nuts in a sitting just trying to peel before eating.
9Chew on sugar-free mint gum after a meal. Mint flavors send signals to your brain that it's time to stop eating.
10Snack on pistachios instead of pretzels.
11Take up power yoga. You can burn up to 344 calories a class.
12Train fasted once a week. This helps the body to keep adrenaline high and blood sugar low.
13Run intervals. Turn your body into a fat-fighting furnace by alternating sprints with jogs.
14Replace your morning bagel and juice with a bowl of oatmeal and protein-packed eggs.
15Work out with your partner. Couples who train together are 34% more likely to stick to their workouts.
16Eat at the kitchen table - not on the couch.
17Drink more water. Being dehydrated can fool your body into feeling hungry.
18Poach (don't fry) eggs, poultry, and fish.
19Hit the pool. Swim laps or run in the water, if you can touch the bottom safely.
20Take a real "before" photo. You'll be more motivated knowing what you look like and where you want to go.
21For your morning cup of Joe: switch to skim milk instead of cream and sugar and save 105 calories.
22Bike to work; burn 500 calories an hour.
23Choose ellipticals with handles. You'll recruit muscles in your arms and burn more calories overall.
24Download a fit app - like a fast-food calorie counter or a digital workout log - onto your iPhone.
25Crust proteins with panko crumbs. They'll stick to pork chops and skinless chicken breasts without the need for higher-calorie breads made of eggs and flour.
26Add strawberries to your whey protein shake. These superfruits amp up the fiber - it'll help you feel fuller.
27Eat more avocados. They're loaded with the kind of healthy fats you need to keep your body burning fat.
28Portion control potatoes and pasta. Servings of starches should never be bigger than a baseball.
29Look for these key words on restaurant menus: grilled, baked, sautéed, steamed, oven-fried, roasted, marinara, and primavera.
30Drink tea. It's loaded with fat-burning antioxidants.
31Keep your body guessing. Swap out your old program for a new one every four to six weeks.
32Size up your proteins. A 3- to 5-ounce serving should be about as big as a smartphone.
33Throw a towel over the treadmill display console. Just concentrate on pushing yourself harder.
34Squat heavy. The more muscles you can recruit with proper form, the stronger you'll get, and the more fat you'll burn.
35Train abs heavy. Instead of regular situps, try doing a couple of sets with the heaviest weights you can hold.
36Eat less sugar. Limit yourself to no more than 72 grams a day.
37Snack the smart way. A small bag of air-popped popcorn instead of corn chips saves you 60 calories.
38Go rock climbing. Even if you just hit an indoor rock wall, you'll torch more than 700 calories an hour.
39Find your rock-bottom moment. Draw from the point in your life when you knew you had to make a change.
40Get a dog (Or borrow your girlfriend's.) Taking Fido for a walk 20 minutes a day can help you shed 14 pounds a year.
41Eat beans. This high-fiber, protein-packed staple will help your body incinerate fat. Purée them for stews or toss with oil and vinegar and serve as a side dish.
42Combine cardio and weights. Try jumping rope between sets, or string together some exercises into the circuits.
43Get off the couch - do quick sets of pushups, sit-ups, or jumping jacks during the commercial breaks of your favorite TV shows.
44Clean out your kitchen. Remove temptation at home and you're much more likely to stick to your plan.
45Plan cheat meals. If you're strict all week, one pig-out will get your body primed for more weight loss.
46Order chicken fingers instead of wings. They've got more protein and significantly less fat, sodium and calories.
47Jump rope just 10 minutes. You'll burn the same number of calories as you would when you jog for 15 minutes.
48Don't quit cold turkey on your favorite foods. You'll be more apt to fall off the wagon.
49Jot short-term goals on index cards. Once they're met, add 'em to a pile. Having a stack of accomplishments will boost your confidence.
50Use the back of a teaspoon when tasting your dishes during food prep. Every time you taste something, you'll take in far fewer calories.
51Load up on fiber. Lentils, beans, edamame, and pears are all great sources.
52Opt for dark chocolate (over milk chocolate). It contains less sugar and more energy-boosting antioxidants.
53Don't undo your training. Eating a slice of whole-wheat bread with peanut butter can keep you from pigging out after a hard workout.
54Do burpees. They're a compound exercise that works nearly every muscle in your body.
55Get a physical. Dozens of our "Success Stories" were alerted to their poor health on a routine doctor's visit.
56Skip the elevator. Take the stairs and burn 100 cals every 10 minutes you climb.
57Do push-ups every morning. It'll jump-start your day, and it gets in some additional upper-body training.
58Don't drench your salad in fat. Balsamic vinegar saves you 300 calories over creamier dressings like ranch.
59Hold the fries - and the cheese from your burger. Save 300 cals.
60Write down every thing you eat. Trim 250 calories a day and you can shed up to two pounds a month.
61Run resistance sprints. Strap on an elastic exercise band to make the sprints harder and burn more fat.
62Don't skip breakfast. A high-nutrient breakfast gets your body o" to a good calorie-burning start. Shoot for 400 to 600 calories within an hour of waking up.
63Eat out smarter. Ask your server to bring half your entrée to the table, and pack the other half to go. Go out for lunch twice monthly instead of twice weekly.
64Stash sweets in out-of-sight places, like on high shelves or deep inside your cupboards.
65Having a party? Bring the leftovers to the office instead of letting those extra chips, cookies, and cake pile up around your place. Let your co-workers finish them off instead.
66Party clean. Snack on fruit before heading out to keep you from bingeing on chips later.
67Challenge a buddy to a pick-up game of hoops. You'll burn more than 500 calories without even realizing how hard you're playing.
68Craving something sweet? Eat a fat-free fudge bar instead of chocolate ice cream for dessert and save more than 200 calories.
69Lose the takeout menu. Cook your own food, and you'll always know exactly what you're eating.
70Get new sneakers. After about 500 miles, it's time for a new pair. New shoes mean more motivation.
71Buy a pedometer. Strive to get in at least 10,000 steps a day.
72Get at least seven hours of sleep. Sleep deprivation can wreak havoc on your metabolism.
73Coat your skillet with cooking spray instead of butter. A second-long spritz contains only 10 calories and a gram of fat (versus 102 cals and 12g).
74Do pull-ups. They work more muscles than lat pull-downs.
75Buy individual size portions of your favorite snacks.
76Manage your time wisely. Studies show that stress triggers the hormone cortisol to turn up your appetite.
77Be unconventional. Working with odd-shaped equipment like SandBells and truck tires helps your body recruit more muscle
78Add heat to your dinner. Fiery spices (and hot peppers) speed up your metabolism and help you to eat slower.
79Train with a buddy, especially one who's stronger- he'll push you to work harder.
80Make peanut butter better. One tablespoon of PB packs about 100 calories. Cut back by mixing equal parts peanut butter with cooked carrots or sweet potato in a food processor until smooth. Refrigerate until needed.
81Train like a fighter. The cross-training of mixed martial artists is second to none. Add in plyometrics and put together some supersets, keeping your rest periods low to start.
82Avoid processed foods that contain trans fat, a manufactured fat that's difficult for your body to break down.
83Cut 200 calories out of your mac'n'cheese. Swap half a cup of puréed cauliflower and butternut squash for half a cup of shredded cheddar cheese in your recipe.
84Take your kids to the park. You can do all your pull-ups and ab work with the kind of equipment you'll find in a playground.
85Chew slowly. Seriously. Studies show it'll help you eat much less.
86Know your numbers. Monitor everything from your calories to your weight to your body-fat percentage.
87Start running. Sounds obvious, but just try running as far as you can. The next day, try and go for a minute longer. Within a few weeks, you'll notice how much farther you can go than when you first started.
88Do household chores. Burn calories while mowing the lawn (346 calories per hour), raking leaves (230), or washing your car (269).
89Don't wait in line for a treadmill. Do a few sets of box jumps or mountain climbers to get warmed up.
90Try ostrich. It's leaner than most ground beef you can find at your grocer.
91Swap a side of rice with a low-cal veggie like broccoli. You'll save 250 calories per serving.
92Cut rest periods in half while lifting. Your muscles and cardiovascular system will have to work harder, burning more fat.
93When eating out, ask for sauces on the side. You'll eat less - and save tons of calories.
94Be wary of "zero calorie" foods: If a product has less than five calories per serving, it can be labeled zero calories.
95Brush your teeth before bed - shirtless. You'll see your progress in the mirror and get psyched to work out the next morning.
96Set a few simple goals every morning - getting in 30 minutes of training; skipping your afternoon junk-food binge. Meet 'em and build off of them for even bigger accomplishments tomorrow.
97Load up on low-fat cottage cheese. It's a great source of calcium, and packs just 163 calories per cup.
98Finish a crossword while watching TV. You'll be less likely to eat if your fingers are busy.
99Don't hold on. The guys on the cardio machines who hold onto the frame are usually out of shape. That's not an accident.
100Train with elastic bands. on days you can't make it to the gym.
101Drink responsibly. Steer clear of mixed drinks. Stick with a light beer or glass of wine. Or at least something made with a low-cal mixer, like diet soda or tonic.
1Eat six small meals a day. Stoking your body with food every three to four hours can rev your metabolism to the max.
2Run 10 100-yard sprints and burn up to 500 calories.
3Wait 20 minutes before going for seconds.
4Throw on a hoodie before working out. When your muscles are warm, you actually burn more calories.
5Use a smaller dinner plate - it'll limit how much you can pile on.
6Use a blue dinner plate. Studies show the color has an appetite suppressing effect (as opposed to red and yellow plates).
7Sub in nonfat Greek yogurt for mayo and sour cream - you'll save 700 cals and 100 cals per half cup, respectively.
8Eat peanuts from their shells. You'll nosh on 50% fewer nuts in a sitting just trying to peel before eating.
9Chew on sugar-free mint gum after a meal. Mint flavors send signals to your brain that it's time to stop eating.
10Snack on pistachios instead of pretzels.
11Take up power yoga. You can burn up to 344 calories a class.
12Train fasted once a week. This helps the body to keep adrenaline high and blood sugar low.
13Run intervals. Turn your body into a fat-fighting furnace by alternating sprints with jogs.
14Replace your morning bagel and juice with a bowl of oatmeal and protein-packed eggs.
15Work out with your partner. Couples who train together are 34% more likely to stick to their workouts.
16Eat at the kitchen table - not on the couch.
17Drink more water. Being dehydrated can fool your body into feeling hungry.
18Poach (don't fry) eggs, poultry, and fish.
19Hit the pool. Swim laps or run in the water, if you can touch the bottom safely.
20Take a real "before" photo. You'll be more motivated knowing what you look like and where you want to go.
21For your morning cup of Joe: switch to skim milk instead of cream and sugar and save 105 calories.
22Bike to work; burn 500 calories an hour.
23Choose ellipticals with handles. You'll recruit muscles in your arms and burn more calories overall.
24Download a fit app - like a fast-food calorie counter or a digital workout log - onto your iPhone.
25Crust proteins with panko crumbs. They'll stick to pork chops and skinless chicken breasts without the need for higher-calorie breads made of eggs and flour.
26Add strawberries to your whey protein shake. These superfruits amp up the fiber - it'll help you feel fuller.
27Eat more avocados. They're loaded with the kind of healthy fats you need to keep your body burning fat.
28Portion control potatoes and pasta. Servings of starches should never be bigger than a baseball.
29Look for these key words on restaurant menus: grilled, baked, sautéed, steamed, oven-fried, roasted, marinara, and primavera.
30Drink tea. It's loaded with fat-burning antioxidants.
31Keep your body guessing. Swap out your old program for a new one every four to six weeks.
32Size up your proteins. A 3- to 5-ounce serving should be about as big as a smartphone.
33Throw a towel over the treadmill display console. Just concentrate on pushing yourself harder.
34Squat heavy. The more muscles you can recruit with proper form, the stronger you'll get, and the more fat you'll burn.
35Train abs heavy. Instead of regular situps, try doing a couple of sets with the heaviest weights you can hold.
36Eat less sugar. Limit yourself to no more than 72 grams a day.
37Snack the smart way. A small bag of air-popped popcorn instead of corn chips saves you 60 calories.
38Go rock climbing. Even if you just hit an indoor rock wall, you'll torch more than 700 calories an hour.
39Find your rock-bottom moment. Draw from the point in your life when you knew you had to make a change.
40Get a dog (Or borrow your girlfriend's.) Taking Fido for a walk 20 minutes a day can help you shed 14 pounds a year.
41Eat beans. This high-fiber, protein-packed staple will help your body incinerate fat. Purée them for stews or toss with oil and vinegar and serve as a side dish.
42Combine cardio and weights. Try jumping rope between sets, or string together some exercises into the circuits.
43Get off the couch - do quick sets of pushups, sit-ups, or jumping jacks during the commercial breaks of your favorite TV shows.
44Clean out your kitchen. Remove temptation at home and you're much more likely to stick to your plan.
45Plan cheat meals. If you're strict all week, one pig-out will get your body primed for more weight loss.
46Order chicken fingers instead of wings. They've got more protein and significantly less fat, sodium and calories.
47Jump rope just 10 minutes. You'll burn the same number of calories as you would when you jog for 15 minutes.
48Don't quit cold turkey on your favorite foods. You'll be more apt to fall off the wagon.
49Jot short-term goals on index cards. Once they're met, add 'em to a pile. Having a stack of accomplishments will boost your confidence.
50Use the back of a teaspoon when tasting your dishes during food prep. Every time you taste something, you'll take in far fewer calories.
51Load up on fiber. Lentils, beans, edamame, and pears are all great sources.
52Opt for dark chocolate (over milk chocolate). It contains less sugar and more energy-boosting antioxidants.
53Don't undo your training. Eating a slice of whole-wheat bread with peanut butter can keep you from pigging out after a hard workout.
54Do burpees. They're a compound exercise that works nearly every muscle in your body.
55Get a physical. Dozens of our "Success Stories" were alerted to their poor health on a routine doctor's visit.
56Skip the elevator. Take the stairs and burn 100 cals every 10 minutes you climb.
57Do push-ups every morning. It'll jump-start your day, and it gets in some additional upper-body training.
58Don't drench your salad in fat. Balsamic vinegar saves you 300 calories over creamier dressings like ranch.
59Hold the fries - and the cheese from your burger. Save 300 cals.
60Write down every thing you eat. Trim 250 calories a day and you can shed up to two pounds a month.
61Run resistance sprints. Strap on an elastic exercise band to make the sprints harder and burn more fat.
62Don't skip breakfast. A high-nutrient breakfast gets your body o" to a good calorie-burning start. Shoot for 400 to 600 calories within an hour of waking up.
63Eat out smarter. Ask your server to bring half your entrée to the table, and pack the other half to go. Go out for lunch twice monthly instead of twice weekly.
64Stash sweets in out-of-sight places, like on high shelves or deep inside your cupboards.
65Having a party? Bring the leftovers to the office instead of letting those extra chips, cookies, and cake pile up around your place. Let your co-workers finish them off instead.
66Party clean. Snack on fruit before heading out to keep you from bingeing on chips later.
67Challenge a buddy to a pick-up game of hoops. You'll burn more than 500 calories without even realizing how hard you're playing.
68Craving something sweet? Eat a fat-free fudge bar instead of chocolate ice cream for dessert and save more than 200 calories.
69Lose the takeout menu. Cook your own food, and you'll always know exactly what you're eating.
70Get new sneakers. After about 500 miles, it's time for a new pair. New shoes mean more motivation.
71Buy a pedometer. Strive to get in at least 10,000 steps a day.
72Get at least seven hours of sleep. Sleep deprivation can wreak havoc on your metabolism.
73Coat your skillet with cooking spray instead of butter. A second-long spritz contains only 10 calories and a gram of fat (versus 102 cals and 12g).
74Do pull-ups. They work more muscles than lat pull-downs.
75Buy individual size portions of your favorite snacks.
76Manage your time wisely. Studies show that stress triggers the hormone cortisol to turn up your appetite.
77Be unconventional. Working with odd-shaped equipment like SandBells and truck tires helps your body recruit more muscle
78Add heat to your dinner. Fiery spices (and hot peppers) speed up your metabolism and help you to eat slower.
79Train with a buddy, especially one who's stronger- he'll push you to work harder.
80Make peanut butter better. One tablespoon of PB packs about 100 calories. Cut back by mixing equal parts peanut butter with cooked carrots or sweet potato in a food processor until smooth. Refrigerate until needed.
81Train like a fighter. The cross-training of mixed martial artists is second to none. Add in plyometrics and put together some supersets, keeping your rest periods low to start.
82Avoid processed foods that contain trans fat, a manufactured fat that's difficult for your body to break down.
83Cut 200 calories out of your mac'n'cheese. Swap half a cup of puréed cauliflower and butternut squash for half a cup of shredded cheddar cheese in your recipe.
84Take your kids to the park. You can do all your pull-ups and ab work with the kind of equipment you'll find in a playground.
85Chew slowly. Seriously. Studies show it'll help you eat much less.
86Know your numbers. Monitor everything from your calories to your weight to your body-fat percentage.
87Start running. Sounds obvious, but just try running as far as you can. The next day, try and go for a minute longer. Within a few weeks, you'll notice how much farther you can go than when you first started.
88Do household chores. Burn calories while mowing the lawn (346 calories per hour), raking leaves (230), or washing your car (269).
89Don't wait in line for a treadmill. Do a few sets of box jumps or mountain climbers to get warmed up.
90Try ostrich. It's leaner than most ground beef you can find at your grocer.
91Swap a side of rice with a low-cal veggie like broccoli. You'll save 250 calories per serving.
92Cut rest periods in half while lifting. Your muscles and cardiovascular system will have to work harder, burning more fat.
93When eating out, ask for sauces on the side. You'll eat less - and save tons of calories.
94Be wary of "zero calorie" foods: If a product has less than five calories per serving, it can be labeled zero calories.
95Brush your teeth before bed - shirtless. You'll see your progress in the mirror and get psyched to work out the next morning.
96Set a few simple goals every morning - getting in 30 minutes of training; skipping your afternoon junk-food binge. Meet 'em and build off of them for even bigger accomplishments tomorrow.
97Load up on low-fat cottage cheese. It's a great source of calcium, and packs just 163 calories per cup.
98Finish a crossword while watching TV. You'll be less likely to eat if your fingers are busy.
99Don't hold on. The guys on the cardio machines who hold onto the frame are usually out of shape. That's not an accident.
100Train with elastic bands. on days you can't make it to the gym.
101Drink responsibly. Steer clear of mixed drinks. Stick with a light beer or glass of wine. Or at least something made with a low-cal mixer, like diet soda or tonic.
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Replies
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I both understand and appreciate your intent to share information.
However, this article is stuffed full of bullsh*t and I would recommend discarding it in it's entirety.
Bodybuilding.com has a great nutrition and fat loss forum subsection, but the supersite (where you got that information) unfortunately is horse-poo.
I'm telling you this to help and not to ridicule you as you are just sharing what you found.0 -
Although I don't agree with most of these points - I did see one mention Strawberries, which reminded me that I have a new carton of strawberries in the fridge - so, thanks for that!0
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Not a fan in general...
I am, however, curious if anyone does #7 - use greek yogurt in things like tuna/chicken salad.
I have been smooshing in an avocado, but am curious for more options.0 -
Gave up reading after number 6.0
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Not a fan in general...
I am, however, curious if anyone does #7 - use greek yogurt in things like tuna/chicken salad.
I have been smooshing in an avocado, but am curious for more options.
I do. 2 oz 0% greek yogurt, tamed pickled jalepenos and tuna = SO Good. Also mix it with dressing mixes like the spicy ranch and put that in with the tuna.0 -
Not a fan in general...
I am, however, curious if anyone does #7 - use greek yogurt in things like tuna/chicken salad.
I have been smooshing in an avocado, but am curious for more options.
I use regular 'ol mayo for salads like that, but I do use greek yogurt in place of sour cream. It's AMAZING in smoked mashed potatoes and on top of chili. I also make all kinds of chip/veggie dips with it - my favorite tastes just like ranch.0 -
LOL
Any article that claims any kind of destructive verb with fat is usually bs. Bonus points if it says fast. Super bonus points if it uses the term "belly fat."0 -
bump0
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I don't understand the negativity. A lot of these are good ideas. With a list this big, there's not going to be any one person that agrees with ALL of the suggestions. That doesn't mean the list is not helpful. Don't throw out the baby with the bathwater!0
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This is informative for people looking for some good ways to switch it up or who are just starting out.
And #15 has been key for me! Working out with my husband makes the good days more fun & the hard days more bearable :laugh:0 -
I'm confused by all the negativity lol. I mean it isn't a training manual directly from a high dollar personal trainer, but some of the points were cute, and a few good things pointed out/ideas about food and adding in movement for those who don't like exercise. Thanks for sharing.0
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bump!0
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Not a fan in general...
I am, however, curious if anyone does #7 - use greek yogurt in things like tuna/chicken salad.
I have been smooshing in an avocado, but am curious for more options.
I use regular 'ol mayo for salads like that, but I do use greek yogurt in place of sour cream. It's AMAZING in smoked mashed potatoes and on top of chili. I also make all kinds of chip/veggie dips with it - my favorite tastes just like ranch.
Ooooh... great idea!0 -
I'm not sure where all the animosity and the nay-sayers are coming from. This list is loaded with good tips. There are some that are just common sense, yet most people take for granted or overlook, like eating slower (guilty as charged). Others are informative, like eating on blue dinner plates. I know some people may poo poo that, but there is an abundance of reputable online articles that offer confirmation. Different ways to train, small changes in diet, getting rid of excuses... these are ALL helpful. Those that ridicule or turn their noses up to the idea that something unconventional could be helpful are small-minded and narrow-sighted. I, for one, thank you for this article. It's the small, everyday, manageable lifestyle changes that make the difference.
This post is what I would expect from an online community that promotes education, accountability and community support. It's the 'I know better than you' responses that have left a bad taste in my mouth. Constructive criticism should actually be constructive. Otherwise, it's just putting people down for the sake of putting people down.0 -
There will always be negative people. There will also be people who are really fit that think everyone needs to start out at their level. While these tips shouldn't be all you do to change your lifestyle...they can be great starting points for people who are just starting this journey.
As a side note- my fiance is one of those people who is really fit, works out all the time, and eats all the right stuff. I had to talk to him about the way he approached people about getting fit/weight loss, because he assumed everyone was ready to start out on his level. What he wasn't factoring in was that he's been living this lifestyle for years, and not everyone is ready to start out like that. So, with that being said, even though these tips shouldn't be your "training manual" like someone said, they can still be nice little tips to think about.0 -
Most of these are really good ideas - at least ideas worth trying. Thank you.
I'd love to see something more scientific on "keeping muscles warmer burns more calories". In my case, it just makes me sweat more and I'd lose water weight, and hydration is the one thing I do not like to lose any more than I have to.0 -
Not a fan in general...
I am, however, curious if anyone does #7 - use greek yogurt in things like tuna/chicken salad.
I have been smooshing in an avocado, but am curious for more options.
I do. 2 oz 0% greek yogurt, tamed pickled jalepenos and tuna = SO Good. Also mix it with dressing mixes like the spicy ranch and put that in with the tuna.
This sounds so good! I love jalepenos
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I'm trying this sweet potato and peanut butter thing... Im a nut for peanutbutter (no pun intended) and I can dominate some sweet potatoes!0
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bump0
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I think it's a great article over all, even if I don't agree with all the points mentioned. Ignore the negativity! I wonder if it's true about the elliptical w/ or w/o handles thing?? I'm gonna try to mix in sprints with running when I get back into it and maybe throw the towel over the treadmill console too. I love burpees!! Haha. Thanks for sharing.0
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