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As Martian said, the most important thing is maintaining a moderate heart rate during exercise. This moderate heart rate will allow you to burn stored fat, rather than glycogen in the blood. Keeping a moderate heart rate for at least 20 minutes of any exercise using your biggest muscles (your legs) will work the best (along with a healthy diet). Sprinting will build muscle strength and cardiovascular fitness but be less effecient for losing weight.
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"Religion is the one area of our discourse in which it is considered noble to pretend to be certain about things no human being could possibly be certain about"
--Sam Harris
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