Okay, so there is a message here. Seriously, Mr. Copeland, excellent post.
From my experience, I lost the most weight when I was training in boxing, which included a lot of jogging with sprints in the jog. But, I think I was dieting like crazy as well.
I haven't lost the weight I want to since putting it back on even though I'm KBing like crazy. But, I'm also eating like the fat man I am right now.
I do believe that doing the exercises you suggest will help and my strength is definitely the better for it.
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