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@stephen1spain no problem. just re-read my post and saw all my typos. I hope it was still clear

@stephen1spain Looks like a pretty balanced beginner's workout. For your goals, i would make sure your pace between machines on your upper body and lower body days keeps your heart going enough to break a good sweat (if you aren't already). Your diet will also be key in quick results. Losing...

@upliftinglove interval training is great. i do have to say that 5mph is right on the edge of a jog. it's hard for me not to break stride into a jog at that speed after a short time if the speed is important you want your intervals to be higher than 5mph. Also it's good to walk outside often...