This article discusses how to lose fat and gain muscle through a combination of diet and exercise. It recommends following a balanced low-calorie diet of around 1500-1800 calories per day with plenty of protein and some carbs and fats. Along with the diet, the article suggests doing both cardio and strength training workouts 3-4 times per week, focusing on compound exercises like squats, deadlifts, and pushups. By sticking to this balanced diet and exercise plan, the author claims readers can lose fat and gain muscle at the same time for a total body transformation.

1. http://dietfitnessandweightloss101.blogspot.com/201
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