can someone tell me how to lose fat quickly how long should i run for how many times a week

finally munde ne post karta topic.

pehla kam, apdi rozana khana.. ghat karde slowly.

3 rotiyan kha reha.. 1 ghat karde.. to 2 rotiya.
2 chamchey sugar in chaa.. half karde
makhan roti te ghat
low fat butter/margarine

- high fat khana, limit karde to just 1 day a week ( cheat day)
- soda, pop completely band karde.. soda = sugarrrr
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eh wi das bai, tu roz ki khana? Teri daily diet.
Tera normal day kidhan look karda?
kad exercise and kinni. and ki karda.

what if you need to put on weight? fer ki karna chahi da? 

new topic banayo.. nutrition section ch.

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wut if i stop eating rotties or sugery food will that help losing fat or tell me something jede naal fat ghat ho jave like running or  kede jayda exercise kara i dont hv that much fat tho but still tryin to get 10 paks

lol 10 paks, damn bruce lee bai de wi nahi see lagda menu 10 packs.  Kuriyan de dekhe ne 10 packs

Par canadian jatt bai, tu meri post read wi kitti a?

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MAINU vi mullapuriya dasi ,,main vi 10 kilo khatuna ,, mehnta jihni marji karlo ,,par saali daroo ni chd honi 

ah chakko yaar topic da direct link: http://punjabijanta.com/nutrition-55/post-karo-any-or-jehre-marji-diet-related-questions/

Exercise more, eat less

another good idea, there. Majority of janta is too lazy these days to do physical work, when everything is on their fingertips.

do squats wid weights ... 

another words its called exercdise lol
usually at the end of the day its ur diet.. how many calories u take in ur body.
Yuo can do squats , weigths and deadlifts.. and still be mota.. Only reason being you are goin for strength.  short amount of reps per set and more rest between sets.
And diet dugni  with very low cardio.