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And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals. Let us know in the comments and feel free to attach a photo of your physical transformation. Therefore, to maximize results, you should exclude refined carbohydrates from your diet, and thus foods such as pasta, processed foods, white bread and breakfast cereals. Instead, include whole grain bread, quinoa, buckwheat, barley or oats in your diet.