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Losing Fat
Although it's tempting to lose weight quickly, it often requires drastic measures that can take a toll on your health and are hard to maintain long-term. Additionally, the weight is often quickly gained back. The Centers for Disease Control and Prevention recommends ideally losing weight at a rate of 1 to 2 pounds per week. Since 1 pound of fat has 3,500 calories, you must create a deficit of 500 to 1,000 calories each day to achieve this.
Gaining Muscle
An ACE-sponsored study showed that captain's chair exercises, crunches on a stability ball, bicycle crunches and reverse crunches, most effectively work your abdominals. These exercises are beneficial, because they strengthen your abs, improve your posture and athletic performance, and alleviate lower back pain. While these exercises may improve the appearance of your "fat belly,"you can't lose fat from just one area of the body. When you lose fat, it comes from all over your body, and that requires including some cardio in your workout.
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