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You don't want the good fats in the meal after your training.

And perhaps most important, staying active will do wonders for your self-confidence. At the same time, draw your knees toward your chest.

Check in on Your Goals The easiest time to build muscle and lose fat at the same time is the first six to 12 months of getting into a new workout routine , says Lawson.

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To start, stand with your feet shoulder-width apart. Shah K, Villareal DT.