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It's true that the metabolic processes declines as fewer calories are used. A cheat meal helps the metabolism spike and helps your body return to your calorie-burning furnace it was before the rigors of pre-contest dieting were thrust upon it.

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Do some cardio. Involved with not mandatory, but it will make a big difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session one week.