Aerobic Activities For Fat Loss

By Mark Warrington

It has been said that aerobic or cardio activity is the ultimate fat loss secret. It makes sense because it is better to burn the fat than to starve it. There are many activities that can be considered aerobic. However, there are requisites to it if we want to make it a viable fat loss strategy. Walking, jogging or running and the use of gym equipment such as the treadmill and elliptical machines rank high among the top aerobic activities. Intensity and duration are important when doing aerobic activities to lose fat. The mentioned exercises all allow you to increase or decrease intensity according to fitness levels and fat loss goals. Aerobic activities need to be prolonged for fat to be burned. Twenty to thirty minutes is acceptable but forty minutes to under an hour gives you maximum fat loss and health benefits.

Walking is a basic and an ideal way to start your fat loss program. It is a natural activity and can adjust to your fitness levels. Whether you have been sedentary or just beginning the journey to fat loss, walking is an exercise activity you can very well accomplish. To make walking a viable fat loss exercise, you have to do it briskly for thirty minutes up to an hour. Strolling does not count. Window shopping is also out of the list. Fast paced, brisk walking is the only kind that will make you lose fat.

Running or jogging is one of the best cardiovascular workouts. Its fat burning potential is extremely high, you can do it outdoors and you can increase or decrease its intensity. Running however is not for everyone. Overdoing it can lead to injuries. Running is not ideal if you're just starting off because it can be too intense. True, intensity is important if you want to lose fat, but when you're just starting, a less intense exercise is the more sensible option. For people whose goal is to become muscular, running should not be your cardio of choice. To stress the point, just observe the physique of long distance runners.

Gym equipment like the treadmill, stationary bikes, elliptical machines, rowing machines and stair climbers are superb fat burners. These machines can be adjusted to suit one's fitness levels. Almost all of these equipments have high fat burning potential and all caters to every exerciser from the beginner to the advanced gym rat. Rowing and cross country ski machines have very high fat burning potential because they work the entire body.

Cardio or aerobic exercises for fat loss can be done in the gym or outdoors. To ensure that you are losing fat, you have to do it for a prolonged period of time; twenty to thirty minutes up to one hour, at a high intensity. The results you get mirrors the effort you put into your cardio workouts.

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How To Burn Fat Fast: Go For Speedy-Burn, Not Crash-Burn

By Laxmi Krishna

How to burn fat fast is a question that burns anyone who has any weight to lose. Two ways to burn fat fast are: speedy-burn and crash-burn.

Some weight loss psychology experts aver that our bodies have learnt to set silent "fat set-points" that they then use as "danger-level" indicators. When weight drops to below that level, our bodies tenaciously start hanging on to protective fat!

So the more you try to lose weight, the more resistant your body becomes. How to burn fat fast then becomes an issue of contention with your own body.

To take this point further, it appears that sudden weight loss diets and sudden over-energetic exercise bursts are also perceived by the body as threats to peace and security.

So that could be one explanation why crash diets and crash exercise binges don't work at all. If our bodies see these as "crash-points" why would they not double up on the fat stores the minute we stop or slow down the exercise ... just in case we start the "trauma" again.

In learning how to burn fat fast we have to first learn the psychology of the mind-body connection. What the mind sees as ideal and possible, the body may choose to see as a threat.

In my book, I have outlined a walking-based program to create a body that is "re-trained" as quickly as possible to become a dynamic speedy-burn machine, more and more naturally efficient at disposing unwanted calories.

We also want a body that does not get unnaturally over-protective of its excess fat stores, anticipating "crash-burn" stress.

Walking, being a natural and gentler body process, does not pose a "crash-threat" to the body. The body's resistance to change is therefore much less.

That's why walking may work faster than most other types of exercise and help the body keep its ideal weight and fat burning tempo over the long term.

The ultimate idea behind how to burn fat fast is to get the walking to:

a. Jump-start the body's own fat burning process, so the body will then take over its functions at the optimum speed, without demanding more and more effort from the exercise itself.

b. Give the body less reason to feverishly protect its fat stores. And definitely not add to the body's fat stores through giving it additional fears of "exercise stress"!

It often comes as a great surprise to many of us that actually some forms of crash-workouts induce exactly the opposite effect on the body than the one we hope for.

Whereas a "non-threatening" exercise form like walking works wonders -- and right from the start. Since walking is part of our natural daily activity, it feels like nothing out of the way, or a strain to do. It does not instigate resistance.

It goes along with the body's own smarter internal instincts of how to burn fat fast -- which are superior to many of our theories of fat burn.

It's a fine thin line between the achievable ideal of "rapid weight loss" (speedy-burn) and the impossible dream of "immediate weight loss" (crash-burn). Knowing that difference is knowing the secret of how to burn fat fast!

Laxmi Krishna is a bestselling author on weight loss. She succeeded in losing weight superfast -- 30 kgs. in just 32 weeks, with no dieting -- through a unique walking program she has designed. She reveals her success secrets in her path-breaking guide. Visit Laxmi's site at [http://www.walking-calories.com]

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Amazing Discovery of New Cardio Method for Fat Burning

By Craig Ballantyne

Shocking weight loss research out of Australia has recently shown that the old way of using cardio for fat burning just doesn't work. Medical researchers put women through a 15 week period of cardio workouts, and yet these women did not lose any weight over the entire program.

Both researchers and subjects were stunned by the lack of results. But that wasn't the only surprise.

Another group of women were in the exercise study, but they used a secret form of short fat burning cardio workouts called "Intervals" for the 15 week study. The shocking results of the study showed that the subjects lost more body fat from shorter interval training workouts - in half the time as the cardio group.

And not only did the interval training group achieve more fat burning results than the cardio group, and in less time, but the interval training also resulted in a dramatic decrease in belly fat. In fact, the researchers went so far as to say that interval training results in the "spot reduction" that all men and women try to achieve with abdominal training.

When interviewed, Professor Steve Boucher, one of the Australian researchers, explained, "high intensity intermittent exercise may result in greater fat loss in the abdomen". That means that unlike doing hundreds of crunches, interval training can work to burn belly fat over everything else.

This is incredible news for all men and women who want to achieve a lean midsection or even 6-pack abs. While most men and women spend all their time on abdominal exercises, the latest research clearly shows we should be doing interval training, not slow cardio or endless crunches. Intervals are the best way to lose stomach fat.

Fitness experts in North America have been one step ahead of this research. In fact, most fat loss programs these days include an interval training program. If your workout doesn't use interval training, you could be missing out on maximum belly fat burning. Fitness experts in North America have identified cardio as having what they call a "dark side". This refers to the increased risk of injury and lack of results from slow cardio.

The short, burst exercise workouts of interval training use more intense effort to get more results in less time than cardio. And more importantly, the workouts are over in less time. The researchers theorized interval training works better because it boosts fat burning hormones, while cardio does not. The Australian research group believes that men can also burn fat with interval training.

If you are new to interval training, you should start conservatively. Begin by doing 1 minute rounds of interval training at a slightly harder than normal exercise pace. Then spend 1 minute at a slow pace as a recovery interval. Do up to 6 intervals per workout, going between the hard exercise and easy exercise portions for a total of 12 minutes. Always include a 4-minute warmup and 4-minute cooldown to complete your 20 minute interval training session.

As your fitness improves, you can increase your interval intensity. Perform this type of workout 3 times per week after your resistance training workout and you will lose stomach fat, burn off your belly, and sculpt your body to develop a lean mid-section and toned arms.

Download the free report, "The Dark Side of Cardio" from www.TurbulenceTraining.com. Craig Ballantyne exposes fat loss myths, useless supplements and foods that make you gain fat. Plus, you'll get fat burning exercises to lose stomach fat and sculpt your body.

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Powerful Fat Burning Foods

By John Hartie

While there are literally thousands of diets that promote extreme measures for weight loss, did you know that simply eating fat burning foods could be just as effective as a diet?
The body has a unique response and reaction to any meal, snack, and food item. Dietary experts have been able to examine the body's positive reactions to an array of healthy foods that actually boost dieters' abilities to burn off stored fat to lose weight! With no crazy rules, guidelines, or diet regulations, dieters can indulge in an array of fat burning food options in order to experience faster, more efficient, and more effective weight loss results.
What Qualifies as Fat Burning Foods
As dietary experts continually strive to identify the main foods that help dieters lose weight, current reports assert that some of the most powerful fat burning food items can be found in groups such as:

• High protein, low carbohydrate foods, especially lean meats, fish, beans, and nuts.
• High fiber foods, especially whole grain foods, such as brown rice, fiber cereal with no additives and sugars, fruits, and vegetables.
• Foods rich in water, especially fruits and vegetables.

Why Certain Foods Help Burn Fat In examining the incredible weight loss benefits of each category, dietitians assert that the body's unique digestive processes and reactions to these fat burning foods are the key catalysts responsible for helping dieters to eliminate body fat.
Eating Lean, High Protein Foods
Foremost, high protein foods that are low in carbohydrates have been shown to help burn stored fat, as these protein-rich items help consumers feel fuller for longer periods of time. As the body slowly digests proteins, the body is literally holding onto consumed foods longer!
When the body stays full, dieters are able to control hunger, food cravings, and temptations more effectively. By decreasing and controlling one's overall intake of food, the body will eventually begin to seek out alternative sources of energy. To fuel biological needs, the body is forced to use up fat storage areas for "fuel," resulting in weight loss. As a result, a healthy intake and controlled serving of lean proteins with each meal and throughout the day should help dieters experience enhanced fat burning benefits!
Consuming High Fiber, Fat Burning Foods
In addition to protein rich foods, high fiber foods, especially fruits and vegetables, also provide the body with a greater ability to burn off fat. Similar to protein, fiber moves through the digestive tract slowly, resulting in enhanced feelings of fullness. Most notably, fiber actually even expands in the stomach and digestive tract once it mixes with the body's digestive juices. When the fiber foods expand, the stomach literally feels fuller - even if an individual only consumers a small serving of food. As a result, dieters can control feelings of hunger, limit their intake of food, while ultimately burning up stored fat cells to provide their bodies with essential energy boosts.
Fluids as Fat Burning Foods?
Also, when striving to burn off body fat, one of easiest steps dieters can take begins with incorporating more fluid and water into one's diet. By eliminating sugar-enhanced beverages, such as sodas, artificial juices, and alcoholic drinks, the body is able to maintain healthy fat burning and digestive processes.
To boost fat burning benefits, dieters should strive to drink plenty of water throughout the day, as water has been shown to increase the body's metabolism, which is the "engine" that burns up body fat. The faster one's metabolism, the faster one is able to lose weight [http://www.bestfatburningfood.com]!
To remain hydrated and satisfied, dieters should seek out water-rich foods, especially fruits such as apples, citrus fruits, nectarines, peaches, and pears. Similar to fruits, vegetables are another great source of water, especially vegetables such as celery, spinach, dark leafy green lettuce varieties, along with an array of other alternatives. With this addition to one's daily diet, consumers will be able to boost their metabolism, feel fuller longer, and burn off stored body fat with greater ease and effectiveness.

John Hartie is a recognised authority on fat burning foods, his website, [http://www.bestfatburningfood.com] provides a wealth of informative articles and resources on everything you will need to know about fat burning foods.

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Why Juicing is So Good For You

 By Patricia C Jordan


There is no argument that freshly squeezed juice is packed with vitamins and minerals, which are absolutely vital for a health mind and body. Many doctors and health food specialists will attribute nutritional deficiencies to be one of the biggest reasons for the development or diseases in our country. We eat too much processed and unhealthy foods and leave out all of the important elements of pure and natural foods. Here are just a few examples of vitamins that our essential to our overall health.
Vitamin A promotes excellent eyesight as well as healthy skin and nails. It has also been linked to cancer prevention and a healthy heart. Freshly juiced carrots and greens are a great source of Vitamin A.
Vitamin B Complex is a group of B vitamins that work together to aid in digestion as well as fight off infections. Vitamin B-1, B-2, B-3, B-6, and B-12 are also important vitamins that can be found in fresh juices from greens, sprouts, and citrus juices.
Vitamin C is good for fighting colds and preventing heart disease and cancer. It is a potent antioxidant, which fights off the free radicals in our bodies. All fresh fruit juices are a good source of vitamin C.
These are just three examples of vitamins that our bodies need in order to function properly. We also need minerals such as potassium, iron, magnesium, and selenium. These can all be found in fresh juices so it is beneficial to add freshly squeezed juice to your daily diet. Some people choose to do a juice fast, also known as a cleansing, where they only drink freshly squeezed juices for several days at a time. You could also just add freshly squeezed juice to your diet once a day as a meal replacement or snack.
You can start out with freshly squeezed oranges or pineapples in the morning or try a mix of oranges, bananas, and strawberries. You could add one glass of carrots, celery, and apples for an afternoon snack. It is delicious and filling. There are an endless amount of combination of juices to try so you should never get bored. Over time, you will be doing a good thing for your body and you might even lose weight by replacing one meal a day with fresh juice.

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Protein Loading And Other Bodybuilding Tips

By Frank Mitchell

The very first of the bodybuilding tips that need mentioning is you should consume the right diet to achieve optimum achievement. Carbohydrates used to be the go-to food for athletes to rejuvenate their techniques after a workout, but lately it has been discovered that protein is more efficient. It has long been recognized how important protein is to muscle building mass. The muscles come to be torn while in workouts, and afterwards they have to heal. This is the procedure that builds mass. Protein helps the muscles heal among other things.

A high protein diet which is reduced in carbohydrates spurs the body on to burn fat well than a diet plan rich in carbohydrates. This means that the muscles will be more pronounced in a few body parts instead on hidden under a layer of unwanted fat.

It is fine to complement your protein consumption with protein powders, but your main source of it should be coming from lean meats and other food resources. In addition, be cautious which protein supplements you utilize, soy protein could be all right for many but other individuals may suffer unwanted effects. There is also whey protein along with other protein supplements available when you fear soy protein is not right for you.

It is additionally recommended that you eat small meals about every 3 hours to keep your vitality and nutrition level steady throughout the day. This too assists raise the metabolic rate. Be sure to have some protein with each meal. Nutrition is among the most vital of the bodybuilding tips.

Another important one of the bodybuilding tips would be that there are 3 ways to boost intensity. The added strength in your workout routines might help push muscle tissue to become even better.

The very first approach to increase strength is just to increase your weight. This is the easiest action to take, but remember always do this at a slow level as your body becomes stronger.

The second method is to improve the number of repetitions you are doing. As with the increase in weight, you need to do this as your strength increases. Bodybuilding is not an overnight method it will take time.The third way is to relieve the time between sets. It is one more way to work muscles to the max. If this is teamed with another two ways, you really push your body to the limit. It would produce the greatest bodybuilding exercise possible.

Stick to all of these bodybuilding tips to make the specified muscle definition. They could enhance your staying power and all-around health.

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Jogging Tips For the Beginner

By Alan Bridges 


You're probably thinking that yet another set of tips on how to lose weight or how to stay on an exercise program couldn't have much to say that could be of use to you. Think of this - this is a country of people who battle weight problems every day, and more often than not, they quit midway because exercise is inconvenient, boring, and most importantly, personally demanding. Perhaps a few tips wouldn't be out of place after all. The slow steady trot that jogging is, can be a surprisingly effective way to revitalize your body and your cardiovascular system, and it can burn calories very effectively. Before we get on with our set of jogging tips, let's make sure that we get a little caveat out of the way - if you are older than 38 and somewhat overweight, make sure that you get a physician's approval before you put yourself on the jogging trail every day. And you would be served well taking the age cutoff down a notch if you smoke.
Not going it alone
The first rule of jogging and staying with the program would be to remember to have fun. It's possible that doing your Garfield-in-the-morning impression under the warm comfort of your quilt at the break of dawn and going out to pound the pavement doesn't exactly sound like fun; but that's just because our minds have a way of never appearing to like the things that truly makes us happy. Remember to loosen up when you are out there; fitness sports like jogging can be like playing the guitar - there is a community around it, and they are fiercely aware of a sense of community. And when you feel that you don't really have your heart in it and feel like giving up, the community will work to keep you going. If possible, join a running group in your area.
Jogging tips for apparel
Make sure that you get good quality jogging shoes; don't go for the high end of the market. All the sophisticated technology, motion control and specialized support that they use, more often than not, result in an unnatural position for your feet; and they can cause injury and damage over the long run. Try minimalist shoes that help keep your feet in a natural position. If you are a woman, the first rule of taking up jogging should be getting the best sports bra you can find. Unwanted jiggling and swinging is just the most unfortunate part of being active if you are a woman. Some women use double bras for the best effect - an encapsulating bra first, and a compressive bra on top. Make sure that you buy spandex underwear so that you don't chafe; and get socks meant for running. Cotton will just give you calluses.
Keeping your motivation up
To keep your heart in running, make sure that you stay in touch with your local running events, so that you can participate in races from time to time. Nothing works for motivation like a good healthy ego when you get beaten in a race.
Jogging tips for safety
Make sure that you keep hydrated with plenty of water through the day; Gatorade should be a good idea when you get out on a long run. Powdered sports drinks are cheaper than pre-mixed; since you can need a lot of it, it makes sense to go with a cost-effective one. When you get to running a lot, make sure that you protect yourself from chafing everywhere you need. That means Band-Aids over your nipples, and Vaseline between your toes. If you are feeling ambitious, scales up your distance, but by no more than a mile a week.
In the end, there's nothing as important as avoiding injury. This means that if you ever have aches and pains, you need to ice them immediately. Never jog alone at night; make sure that you stay out of the way of traffic; there are too many accidents that have happened to joggers to ever think that an approaching car will see you in time. Don't dress too warmly, and avoid frostbite. Safety does come first; even when you don't have the time for it.

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Outstanding Benefits of Bodily Exercise That you just in no way realized

By Andrew Peterson

Exercise is one of the biggest weapons that we can use to fight numerous ailments. However, we've neglected to make use of it efficiently for as well long. Unfortunately, several people's health has suffered like a consequence. Irrespective of one's age or form, there's sturdy scientific evidence that exercise is essential component of healthier and content residing. Standard exercise will tone the body and will cause you to appear desirable inside your favourite clothes; will increase your skin tone; lead to increased rest; and can increase your feeling as well as permit you to have better rest. But are these the only real benefits of regular exercise? Here are a couple of outstanding benefits of exercise that a lot of individuals are not conscious of:

Emotional Positive aspects: Scientists have established past doubt that physical exercise will lessen significantly your depression and anxiousness amounts and can go a long way in assisting you manage anxiety.

Regular exercise will also increase your disposition and cause you to really feel good about one.

Minimize High blood pressure: Normal exercise will help you use oxygen that will in turn make your body to burn fats and to sustain normal body weight. Considering that body fatness is typically linked with hypertension, typical exercise is really a good wager for or people with hypertension.

Control Of Heart Disease and Stroke: Regular exercise will also help you control heart diseases and stroke by improving your blood flow, strengthen your heart muscles and heart performance capacity, will raise your good cholesterol level and lower your bad cholesterol level.

Control Obesity: As aforementioned, normal exercise minimizes physique fatness or will preserve your muscle mass. Bodily exercise will even improve your body's functionality to use calories. This will permit you to control the body fat and with suitable nourishment, you'll be capable to control obesity, that's closely related with myriad illnesses.

Control Osteoporosis: Physical exercise such as running, walking, dancing, or jogging will keep your bones stronger. Strengthening and resistance exercises will also boost your bone mass and will keep your bone muscles stronger, preventing various forms of bone loss which occur when you age.

Minimize Back again pain: Typical exercise may also help you improve muscle endurance and will significantly improve your muscle mass flexibility and common posture. This could significantly enable you to control or avert back pains.

Reduction of Diabetes: By controlling body weight or fatness, regular exercise will also allow you to control noninsulin dependent types of diabetes.

Boost Your Energy: Physical exercise will deliver oxygen and necessary nutrients to your body tissues. This will help your cardiovascular systems function more efficiently. With your lungs and heart functioning at their optimum levels, you will have more energy to use in day to day chores.

Normally, exercise allows for greater wellbeing, and is consequently a significant method to make the body really feel better. If you want to become in a good form, to lose weight, or just to fulfil distinct fitness objectives, exercise would be the best alternative. Nonetheless, you must examine with a physical fitness professional prior to you start a new exercise program.

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The Top Three Good Reasons You Must Begin Bodybuilding Today

By Neil Hickox

There are more and more individuals who wish to lead the same kind of fit and healthy lifestyle. And different individuals have different explanations why they become a body builder. But here are the top explanations why.

To build self esteem

There are certain people who have undesirable experiences as a kid. These individuals may have become victims of bullying either physically, verbally or both. Because of such experiences, their self confidence may much lower than it could be.

At times it's genetics and individuals are born along with smaller frames. That is Alright because with my training, no matter what form of body you have, you can build it. Don't be among those individuals that disqualifies themselves just before they even try out something. I suppose however that since you are reading this that you at least you can build up your body and that is a great start.

Definitely, just the look of a muscle builder is daunting enough to make them untouchable. Nobody would challenge pick a fight with somebody bulky. And even if they enter into an argument, the type of strength training that body builders go through can help make them very able of defending themselves. The reason I am telling all of this stuff is simply because the reasons why you are building up your whole body are just as vital as the act of doing it.

To look great

Nearly all individuals only like to achieve a better look. They recognize just how the crowd reacts to very masculine bodies. And they wish exactly the same for themselves.

A lot of these people believe that with a much bigger shape, they will become more recognizable specifically to the opposite sex, in other words, they'll really feel hotter. This in itself is a superb cause to work hard and become focused on a good body building program.

To lose weight

There are people too who end up really timid because they are heavier. They realize that simply by being healthy, shaping up and becoming a body builder, they'll be able to obtain confidence. And indeed, body building is definitely an effective way to shed pounds, but with assistance since it can certainly be dangerous to just 'wing it' with regards to either losing weight or body building.

What's much better is that rather than fat, their bodies form toned muscles. And after they make such a dramatic change happen, it's an immediate enhancement of self confidence. In other words, if you'd like self confidence, you'll surely acquire it by getting into a solid muscle building regime.

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The Best Supplements For Muscle Gain

By Madea Jenssen

Finding which the best supplements for muscle gain are can feel like looking for the proverbial needle in a haystack. The group of shakes, pills, supplements, bars and other products that promise results in an instant is bewildering. Fortunately, a number of studies done by well known and reliable medical bodies have established what works and what does not.

Fortunately, the world of medicine has conducted a number of studies that make this process a lot easier. Before using any of these products, a thorough check of one's lifestyle is essential. Like any building, these products need a sound foundation on which to build. Sleeping for two hours a day, living on a diet composed of French fries and beer, a non existent exercise regime and poorly managed stress do not add up to a good foundation.

Actually, finding a product that works among the thousands available is the equivalent of navigating the infamous Straits of Magellan. Manufacturers seem to have a knack for obfuscation. Finding out the best, then, is almost next to impossible. Fortunately, medical science and its army of researchers has come to the rescue.

Among the products that have been proven to work is chemical that is normally found in the body. In about three hundred studies done over a number of years, seventy percent found that this chemical made a significant difference. Naturally synthesized in the human body from amino acids is produced naturally by body, but these products enhance its function. Like a catalyst, it helps fuel the body's activities, particularly those that require intense bursts of energy for a short time, such as body building.

Beta-Hydroxide Beta Methyl butyrate is another product that has proved its mettle. It is a derivative of leucine, which is a type of amino acid. Like creatine, it is well suited to short duration, high intensity workouts such as sprinting and weight lifting. A review of several studies has proved the efficacy of this product. Some companies are now making a highly potent combination of nitrogenous organic acid and Hydroxyl Beta Methyl butyrate.

This chemical has been found to be effective by over two hundred studies. However, just like chemical that is normally found in the body, its long term effects are unknown, so it should be used with that in mind. Some makers have made products combining nitrogenous organic acid and Hydroxyl Beta Methyl butyrate, and these have turned out extremely effective.

These are some of the best supplements for muscle gain. However, in order for them to work, they need a proper foundation. This includes eating a regular balanced diet, managing stress, having adequate sleep and exercising regularly. Without that, the products will disappoint.

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