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When you work out for the specific body part, the muscles underneath that skin will become firm. It will improve the appearance in the body part. The fat that is accumulated on top of that muscle does not become reduced. For reducing fat, you have to reduce your diet.

There is no clear answer to this question. What required is a 5-6 high protein, lower carb meals a day. An individual should eat a meal with higher carbs early in the morning which will be reduced as the day goes on.

If you are doing an intense workout, consider an interval of 30 minutes to replenish your glycogen stores.