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@movie.426: #СергейЖарков #ПервыйОтдел

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Tuesday 18 August 2026 03:36:20 GMT
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For everyone asking
For everyone asking "how" 👇 I was 38 when I started and 39 in the after photo. I lost 50 lbs in 10 months, but the biggest goal wasn't losing weight—it was changing my body shape. 1. Eat for fat loss, not starvation. A 300–500 calorie deficit is enough. If you're always starving, you're probably eating too little. 2. Lift weights before you think about doing more cardio. Muscle is what gives you toned arms, a tighter waist, and a better overall shape. 3. Stop copying influencer workouts. Everyone stores fat differently and everyone's weak points are different. That's why I use the Thelo App—it analyses your body and creates a customised plan to target your weaknesses. 4. Walk every day. I aimed for 8–10k steps and added 20–30 minutes of cardio a few times a week. 5. Keep it simple. Creatine, whey protein if needed, good sleep, and consistency. You don't need a cabinet full of supplements. 6. Don't chase fast results. Looking better in 10 months is a lot easier than trying to change everything in 10 weeks. For a more detailed guide, see my pinned post. 👆

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