-you lose fat by burning more calories than you are eating -you build muscle by training it and eating 0.8-1g per lbs of body weight in protein -if you burn more calories than you eat while training, you will gain muscle and lose fat -if you eat more calories than you burn off, you gain muscle faster with some fat -cardio burns more calories and builds endurance TLDR; if eat less calories, lift and do cardio, HIT YOUR PROTEIN, you will burn fat and build muscle

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