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Written by Mary Ellen Coffey Do some type of cardiovascular exercise most days of the week Choose an exercise you enjoy doing that will raise your heart rate above what it normally is for at least 30 minutes. It doesn't have to be at a steady pace, you can interval between high and low. It could be walking, running, hiking, kickboxing, dancing, anything that keeps you moving. Do strength training two to four times per week Choose full body exercises using anything from your own body weight to resistance bands, hand held weights, kettlebells, medicine balls, stability balls... hit every major muscle group. Include your legs, back, chest, arms and core. Push, pull, press, rotate, hinge, squat. Strength train for 20 to 45 minutes to build lean muscle and decrease unhealthy body fat. Do choose more healthy foods over unhealthy foods Eat more vegetables, fruits, lean meats, and fish while eating less fatty red meats and processed foods. Choose lean meats like chicken and turkey. Learn to read food labels, control your portions, and eat smaller meals every three to four hours. Stay hydrated throughout the day by drinking plenty of water. 
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