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at the beginning and another thing is guys you know place your super cut keto bad snacks with your healthy snacks you know when you go grocery shopping find something that's going to be healthy nutritional and tasty for you whew almost there two more and last one oh let's go ahead and take a little break as you can see I am already sweating Wow oh let's take a deep breath here all right and another tip you guys I'm going to just keep throwing at you these tips is if you work in an office building or have a building that has stairs and an elevator instead of taking the elevator challenge yourself take the stairs okay that right there it's going to help you so much I know it does help to me I have a sister who works like 50 hours a week in an office and you know she too used to do it all the time take the elevators until now she's like you know what forget about it I'm just gonna start taking the stairs and that really helps to you know keep the body moving keep the metabolism going and at least you're doing some sort of activities versus nothing at all right all right let's come back up whoo all right egos let's bring this guy over here and let's begin with those squats and doing squats you guys we are using some of the biggest muscles in our body your quads your glutes and that right there it's going to force the body to work harder it will require to use a lot more energy and that all transforms into burning more calories right as
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