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The Quick Version
Weight loss and gain is controlled by the difference between how many calories you use every day and how many calories you eat every day.
To lose weight, you must eat fewer calories than you use - a deficit.
To gain weight, you must eat more calories than you use - a surplus.
To build muscle, you must eat at a surplus and do resistance training.
To get the "toned" look, you need to build muscle and have low bodyfat.
Fitness Related Subverses
Sports + Martial Arts
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