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+<br>Hot Tub vs. Sauna: Which is Better for Immunity? Are Your Joints 'Popping'? BIG RAMY WINS THE 2021 OLYMPIA! With the right plan and the right discipline, you can get seriously shredded in just 28 days. Talented stars, [killer physiques](https://pinterest.com/search/pins/?q=killer%20physiques). At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Reshape your physique without shifting your metabolism into slo-mo with this targeted plan. How would you like to shed a serious amount of body fat in one month without marathon workouts or an unhealthy crash diet? It’s not as hard as it may sound, so long as you tighten the screws on your meal plan and understand that the short 30-day window leaves no room for slacking. "You can drop body fat and gain muscle more easily when you’re new to training, but it gets more difficult as you progress because the lower your body fat, the harder it is to preserve lean muscle mass," says Brad Schoenfeld, Ph.D., a certified strength and conditioning coach and an assistant professor in the exercise science department at Lehman College in the Bronx, NY.<br>
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+<br>But there are steps you can take to maximize your results while minimizing muscle loss. We’ve got your road map to help you lose fat and keep your metabolism humming. Follow it for one month and you’ll soon notice a difference in how you look and feel. Shed belly blubber fast by avoiding these pitfalls. To burn as many calories as possible in a single strength session-and make the most of your minutes in the gym-focus on using a variety of multi-muscle, multi-joint exercises. "Exercises like squats, presses, push-ups and rows effectively target the large muscle groups, which provides the great effect on fat burning," Schoenfeld says. Spending too much time on the treadmill can have an adverse affect. "Doing a ton of cardio when you’re in a caloric deficit can lead to overtraining," says Schoenfeld. This can affect your body hormonally, he adds, by reducing testosterone, causing muscle breakdown, while [increasing](https://abcnews.go.com/search?searchtext=increasing) levels of cortisol. Prolonged cardio sessions have another downside.<br>
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+<br>While they help burn fat, it can come at the expense of lean muscle tissue, as your body burns both to fuel endurance sessions, explains wellness expert and celebrity trainer Jackie Warner. Warner suggests a pre-workout meal about a half hour before training. Choose one that’s filled with both fast- and slow-digesting carbs, such as a cup of oatmeal with some fruit. Post-workout, look for a combo of carbs, protein, and healthy fats, such as eggs, whole-wheat toast, and a few slices of free-range turkey. And don’t skip or go too long between meals. "Skipping meals means your body burns sugar, fat, and then muscle," she adds. Cutting calories too severely translates to muscle breakdown. A simple formula to try: "Pick an ideal body weight, and multiply it by 13 to 14," says Schoenfeld. For a 125-pound goal, that’s 1,625 to 1,750 calories a day. Three protein-rich meals a day will be enough to give your muscles the anabolic effect they need to get stronger.<br>
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+<br>You can have smaller meals more often, but "studies have shown that there’s really no thermogenic benefit from this strategy," adds Schoenfeld. Reset your body from the inside out by getting your nutrients from a delicious array of whole foods, advises Warner. Here’s what you should be looking for: whole grains and legumes (for zinc,  [Prime Boosts Supplement](http://202.87.221.241:10880/florrie03y4384) lysine selenium, B vitamins, and slow-digesting carbs), the most colorful array of veggies you can find (for beta-carotene, micronutrients and minerals, antioxidants, fiber, and indigestible carbs that help keep you from snacking on less nutritious foods), lean protein (for muscle building and satiety), and healthy fats from foods like nuts, avocado,  Check this out and olive oil (for muscle building, tyrosine,  [Prime Boosts Supplement](https://www.marionjouclas.fr/teilhard-de-chardin-2) and overall healthier thyroid function). Lastly, take advantage of the good side of natural sugars as a fuel source during exercise and to help nutrient absorption post-workout. Make sure you’re getting a good balance of fiber, healthy carbs, and lean protein, all of which will help you develop lean muscle tissue and lose fat fast.<br>
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