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Hey medic, is that dip in the Lip?
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Jogging sucks. Its the fastest way to emasculate a male. Unless you're a marathon runner , there is no point.
Throw on a heavy ruck and trek a couple miles instead.
Now, sprints are effective fat burners and build fast twitch fiber and solid muscle.
4 Minutes of push ups a day. Get as many as you can. Improve as needed.
Chin ups. each set to max reps or you fall off the bar.
Dead lifts.
You should be lifting hard enough and fast enough to get your heart pounding , and that is effective "cardio".
But jogging is stupid.