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define fitness instructor ?
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Hellerrrr
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Ran keto three times with success, make sure to check ketones with keto stix and don't be afraid of fat ! I used it to resensitise my body to carbs !
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I've only been dieting and lifting for about a year. Heavy 85+% effort lifting in compound movements beats cardio + light weight Dumbbells 10:1 as far as body sculpting. If you just have a little fat to drop cardio can help but high rep and endurance cardio shouldn't be your go to for building muscle and burning fat
