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This chest workout consists of only one exercise—the pushup—but it's hard as hell. That's because it uses varying tempos to cumulatively challenge the same muscle groups, says Men's Health Fitness Director BJ Gaddour. First, you'll go as fast as possible, ...

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muscle Gain/Fat Burning Diets. Bulk Up…High Calorie Weight Gainer. Sample bodybuilding diet to lose body fat and maintain lean muscle mass.

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Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.

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First of all, any good diet to get lean should make your body lose fat without losing muscle. If you are dropping fat and gaining some muscle in the process, the weight loss may not seem significant but the

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Want equal parts muscle gain and fat loss? Then it should come as no surprise that your diet is going to be fairly evenly spread out across all macros.

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