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          Nutrition Keys
There are two goals to keep in mind so far as nutrition is concerned. First, you want a properly limited but high quality stream of nutrients available to help your body recover from workouts. Second, you want to keep your blood sugar stable. If you do this properly, you can burn fat and gain muscle simultaneously.

          How Calories Work
A pound of fat is 3500 calories. And though the late-night ads for Ab-thumpers and mylar spacesuits may try to convince you otherwise, nobody has repealed the First Law of Thermodynamics - energy cannot be created nor destroyed, only converted from one form to another. What that means for you is that to burn a pound of fat, you have to metabolize as energy 3500 calories more than you take in.

          Post-Exercise Protein
Most of the recent research has focused on the benefits of immediate protein intake on muscle gain. But a new study by Japanese researchers suggests that it also helps to shift the composition of weight loss toward more fat loss and less muscle loss.

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