I love the post but one thing I think it is missing is intensity I can lose weight and gain muscle with now weights at all other than my body weight. If you keep high intensity in your workout and change up constantly you will lose weight and at least build up some very lean muscle mass. Now for size obviously then you would want to make sure you keep with more with lifting more than anything. Also being in the weight loss industry I agree that diet, cardio, and weight lifting are def parts of the equation for that success.

Also many people forget you might lose the weight and thats great but what are you doing to insure you dont gain it back right away lol

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