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Workout plan

I have been going to the gym about 4 times a week, doing cardio and also weight machines but still have not lost weight. I am having trouble coming up with a good work out plan and knowing what I should do exactly to benefit me when I go
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4523627 tn?1361652036
You are probably not going to lose weight at first. You're replacing fat with muscle. It takes some time for the weight loss to occur, but it is mostly the result of changing your diet. Change to low carb, high fat and protien diet. Get rid of sugar and gluten.
649848 tn?1534637300
You  have to eat less calories than you use or you won't lose weight.  Cutting calories is necessary, but you also have to eat the right things.  I agree with cutting out sugar and other simple carbs and processed foods, along with adding more healthful fats and lean proteins.  There's no need to cut gluten unless you're intolerant or allergic to it...

You might also want to have your doctor test your thyroid function to make sure your thyroid is producing adequate amounts of thyroid hormones. Inadequate thyroid hormones will make it very difficult, if not impossible to lose weight.
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649848 tn?1534637300
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Arlington, VA
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