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Check Out "StrongLifts." It's pretty simple, 3 compound muscle lifts per work out, 3x week, and you alternate back an forth between one set of 3 one day, and a different set of three another day. You do 5 sets of 5 reps each, and up the weight each time. There is an iPhone app to help you track. Rather than googling it I…
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That would depend on how much you weigh and your general fitness level. I would estimate between 200-300 calories. Though probably somewhere nearer the middle than either end.
