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You're doing everything right — calorie deficit, cardio, discipline — but the fat isn't coming off. This Short exposes the truth: your body adapts, your hormones shift, and your metabolism slows down. Fat loss isn't just about eating less. It's about managing stress, sleeping right, and training smart.

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Here is a 30 days weight & fat loss challenge for you to become fat to fit while at home. This workout requires no equipment at all and can help you to lose fat and weight in 1 month without the gym. It is a full body workout with HIIT exercises for you to burn calories during the workout itself and continue to burn fat as it increases your metabolism after the workout. These exercises are perfect for beginners looking for a overall fat burning workout at home as no equipment is needed at all! Be sure to remain consistent throughout the 30 days to complete this challenge! Week 1 - 1 set daily Week 2 - 2 sets daily Week 3 - 3 sets daily Week 4 - 3 to 4 sets daily (depending on fitness level) *1 set means following along with the video and exercising with the man. Take 5 minute break between each set and refresh page for next set! 📲 FREE Diet Guides & 3 Sample Recipes 📲 Non-vegetarian 👉 https://gum.co/ZrAYw Vegetarian 👉 https://gum.co/lSglf ✅ Complete 28 Day Meal Plans ✅ Non-vegetarian 👉 https://bit.ly/3z97Igy Vegetarian 👉 https://bit.ly/3zahe2Y 💊 Use our code GAINZMYP for 45% off Myprotein products: Shop Now 👉 https://tidd.ly/3fyWJo9 👥 Get ad-free workout videos and support our team: ▶ https://www.youtube.com/channel/UCr2zrs9Lm-tlgh0Zr-5KZqA/join 👾 Our Discord Server: https://discord.gg/yMkhKFJ2rF ▶ Free Home Workout Programs: http://www.thegainzcenter.com/programs Music Credits: Track: Teyeq - Demons [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/RQ5IkSeMQbc Free Download / Stream: http://ncs.io/TDemons Track: Wanden & Slashtaq - Better Off [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/CnekLFazlxo Free Download / Stream: http://ncs.io/BetterOff Track: Aeden & Um41K - Ain't Nobody Perfect [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/qcayt_B8868 Free Download / Stream: http://ncs.io/ANP Track: Arlow - Freefall [NCS Release] Music provided by NoCopyrightSounds. Watch: https://youtu.be/SxfSpqFWJAg Free Download / Stream: http://ncs.io/AFreefall Welcome to The Gainz Center, where we bring you weekly home workout videos for men without equipment to BUILD MUSCLE and BURN FAT so that you can be in the BEST SHAPE of your life by working out and exercise at home So if you're looking to make a change to your fitness lifestyle from home, consider subscribing! ▶ Subscribe to the channel! - https://bit.ly/2VMkmzQ

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Save this for a 15 Min Full Body HIIT Workout 💪 Workout details.. 1. Fast feet 2. Step out + punch 3. Diagonal jacks + punch 4. Knee thrust to front kick 5. Quick toe taps + high knees 45s on / 15s Rest / Repeat 3 times