Many experts agree that you can skip the hours of cardio to focus on strength training instead. Increasing your muscle mass will burn more calories and speed up your metabolism.
Aim for at least three sessions a week, include all parts of your body, incorporate different exercises, and use a variety of equipment. Focus on compound moves that utilize more muscle groups at one time such as squats, deadlifts, and pull-ups, and include low reps with high weight and high reps with low weight. Don't forget to rest twice a week to give your muscles a chance to repair and rebuild.
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