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Look at my previous post on why lifting heavy is important as well as whats the best cardio posts. Drew then lost all the weight with a ketogenic diet and now has the rippling six-pack abs he had before his weight gain. But remember to eat slower than usual as it takes about 10 - 20 minutes for your stomach to register satiety with your brain.  Feel free to surf to my page -  https://fastweightloss355.wordpress.com/