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01:36 VIDEO: Protesters are ransacking shops across South Africa amid the country s worst violence in years Certain weight lifting exercises require your whole body to engage, torching calories and building muscle at the same time. If you want to change your body composition and become leaner or stronger, lifting is a great place to start. Advertisement For best results, focus on compound movements, aim for slow and steady progress, and adjust your eating habits to support your new routine. Lifting weights can work multiple muscle groups at once for maximum calorie burn The advantage of weight lifting, especially with free weights like dumbbells, barbells, and kettle bells, is that it s a full body workout.

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