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Is Vader on the right track to lose fat and gain muscle? Let's find out!

There’s an argument within the health world which you could both lose fats OR achieve muscle.

They simply can’t be executed concurrently.

To this, I say, “Hogwash!”

We’ve tons of success tales from our on-line teaching purchasers who’ve been capable of do each concurrently:


And that’s what we’ll cowl in immediately’s information!

We’ll achieve this by discussing:

Plus, I’ve tons of candy LEGO images and foolish gifs alongside the best way, which is all the time a superb time.

What’s Physique Recomposition?

Gaining muscle and dropping fats concurrently is named “physique recomposition.”

And sure! The method is certainly attainable, so long as you observe the precise plan.

…however you don’t need to take my phrase for it.

Simply ask our good friend Aksel right here (who achieved a powerful physique recomposition with the help of his Nerd Fitness Coach):

A side-by-side of Aksel's before and afterA side-by-side of Aksel's before and after

Read more about his incredible story!

However, as I mentioned in the intro, you’ll often hear that losing fat while gaining muscle is impossible. The argument goes that you should just focus on one or the other, because doing both at once is destined to fail.

Let’s explore this claim.

Losing Fat and Gaining Muscle at the Same Time (The Controversy)

This picture shows two LEGO miners, who don't have much to do with fast weight loss, but look cool.This picture shows two LEGO miners, who don't have much to do with fast weight loss, but look cool.

To understand why losing fat while gaining muscle can be problematic, we need to explore both processes.

Let’s consider the following points:

Given this, losing fat (caloric deficit) at the same time one is gaining muscle (caloric surplus) seems impossible.

However, if we go a few steps deeper into the science, it IS possible!

A foe from the Prince Bride not believing you can lose fat while gaining muscle.A foe from the Prince Bride not believing you can lose fat while gaining muscle.

To appreciate the nuance here, let’s get into some specifics on losing fat and gaining muscle separately, and then we’ll combine them.

HOW DO YOU LOSE FAT?

a picture of Homer Simpson with Donuta picture of Homer Simpson with Donut

There is a simple answer and a slightly less simple answer when it comes to losing body fat.

The simple answer: “consume fewer calories than you expend or burn.”[1]

Eight phrases, and one or two of these may in all probability be thrown out.

When your physique wants extra energy than the quantity you might be consuming, you might be in a “caloric deficit.” Your physique doesn’t have the energy it wants as gas, so it’ll begin breaking down elements of itself for its vitality necessities.

(In case you’re curious, you may calculate your each day caloric wants right here).

The hope is that your physique will largely pull from fats shops, although relying on how you might be coaching it is going to additionally break down muscle too.[2]

Mentioned once more: if you end up consuming a caloric deficit, your physique will pull from each its fats shops AND present muscle for vitality.

Yes, if you're not careful you can lose fat AND muscle while losing weight.Yes, if you're not careful you can lose fat AND muscle while losing weight.

Troubling certainly.

From a physique and well being standpoint, clearly we’d want that your physique doesn’t break down muscle when in a caloric deficit, and as an alternative actually focuses on utilizing fats shops as an alternative.[3]

I make this level for a purpose: your purpose in health shouldn’t solely be “weight reduction,” regardless of the widespread vernacular used.

Who cares what the size says, proper?

A scale can be misleading when you're trying to lose fat and gain muscle.A scale can be misleading when you're trying to lose fat and gain muscle.

The purpose as an alternative is to cut back physique fats whereas additionally preserving the muscle you might have (and even constructing extra muscle).

That results in a greater physique and a more healthy physique.

Because of this there’s a large marketplace for units that supposedly assess your physique fats share.[16]

By lowering the full fats in your physique, OR rising muscle mass, you’ll find yourself with a decrease physique fats share (it’s only a easy ratio of fats to every part else).

And decrease physique fats percentages are the place “toned arms” and “6-pack abs” hang around.

Arnold lost body fat and gained muscle to achieve his physique. And maybe some super glue.Arnold lost body fat and gained muscle to achieve his physique. And maybe some super glue.

We’ll focus on recommendations on preserving and rising your muscle whereas in a calorie deficit later on this information. For now, keep in mind you want fewer energy “in” in comparison with energy “out” for weight reduction to happen, from both fats shops or muscle.

Chances are you’ll be asking, “Steve, what’s simpler to do? Burn extra energy or devour much less?”

Good query.

Numbers will assist inform the story: although it is a gross oversimplification – let’s use the ‘extensively accepted’ place to begin of “3,500 energy equals roughly one pound of fats.”[4]

If you wish to lose one pound – or half a kilogram – of physique fats in every week (a worthy, sustainable purpose for some), you must create a caloric deficit of 500 energy per day.

Your choices to create this caloric deficit embody:

  • Consuming 500 fewer energy
  • Burning 500 extra energy
  • A mix of the 2

Which is less complicated?

Listed here are each halves of that equation. 500 energy equals:

  • The variety of energy present in a Huge Gulp of Mountain Dew.
  • An estimate of the energy required to run 5 miles.

Yes, you will have to run for a long time to burn 500 calories. Yes, you will have to run for a long time to burn 500 calories.

Yep.

Relating to sustaining a caloric deficit, your first line of protection is food plan.

It’s considerably simpler and time-efficient to devour 500 fewer energy than it’s to burn 500 further energy.

As Time journal controversially identified – with tons of cited research – “exercise alone won’t make you thin.” It’s too simple so as to add extra energy in, and requires an excessive amount of work to successfully affect “energy out.”

On high of that, train naturally will increase urge for food, which may result in a rise in calorie consumption. [17]

We dig into all of this in our information to The CICO Weight loss plan.

This brings us to our barely much less easy reply on getting in form:

To lose physique fats, you must watch what you eat, and achieve this in a sustainable means.

Right here at Nerd Health, we’re agency believers that 80-90% of the fat-loss equation comes right down to food plan.

Right here’s one other thought we give attention to: EAT MOSTLY UNPROCESSED FOOD.[5]

These image shows some real food, critical if you're trying to lose body fat.These image shows some real food, critical if you're trying to lose body fat.

Meat, fish, eggs, greens, fruits, nuts are all nice examples.

These meals are very nutrient-dense and infrequently low in energy in comparison with their processed counterparts. Which suggests you get stuffed up with out overeating.

Win-win-win.

Have you ever ever seen the distinction between 200 energy of broccoli and 200 energy of a bagel? WiseGEEK does an amazing job of displaying this, so we’ll borrow a few their images.

200 energy of broccoli:

A pic of 200 calories of broccoliA pic of 200 calories of broccoli

200 energy of a bagel:

This picture shows you 200 calories worth of a bagel, which is about 2/3 of one.This picture shows you 200 calories worth of a bagel, which is about 2/3 of one.

That’s why entire meals sources are an amazing software in making a sustainable caloric deficit.

Most individuals can eat a complete bagel, no drawback. Plates of broccoli, with the entire fiber, are a lot harder to overeat.

We lay all of it out in our Newbie’s Information to Wholesome Consuming. It’ll present recommendations on easy methods to progressively construct wholesome consuming habits, together with correct portion sizes, recommendations on batch cooking, and a cameo from Winnie the Pooh.

Pooh knows that to lose fat and gain muscle, he really needs to cool it with all the honey.Pooh knows that to lose fat and gain muscle, he really needs to cool it with all the honey.

With all of this, we advise you to take it gradual and give attention to consistency first, so your new habits grow to be everlasting.

One thing you are able to do for the remainder of your life.

It’s a method we work intently with our teaching purchasers on: small dietary changes they really feel comfy making. It’s how a few of them have been capable of lose 50-100 kilos!

Let me clarify once more: what you eat will probably be 80%-90% of the equation for dropping physique fats.

The opposite 10-20%? Train.

In fact it’s train.

That’s a reasonably good segue into…

HOW DO YOU GAIN MUSCLE?

Toy Hulk and the wilds trunks of huge plantsToy Hulk and the wilds trunks of huge plants

If you wish to construct muscle, you’ll need to raise heavy issues and be certain that your physique has sufficient energy and protein to adapt by constructing extra muscle.

In our Beginner’s Guide to Building Muscle and Strength, I summarize it as follows:

  • Lift heavy things
  • Eat a diet based on your goals
  • Rest so your body can recover

Let’s chat about each one quickly.

#1) Lift heavy things

I will always be on Team Strength Training. If you’re looking to build muscle, you’re gonna need to lift heavy things.

This Muppet knows strength training will help him gain muscle and lose fat.This Muppet knows strength training will help him gain muscle and lose fat.

When you lift an object (or your own bodyweight) enough times, your muscles reach the point of failure. This causes your muscles to tear and breakdown.

When your muscle rebuilds itself following the workout, it’ll be bigger and stronger than before. Then you do it again.

And again.

And again.

As long as you are eating enough to rebuild your muscle, you’ll get stronger!

#2) Eat a diet based on your goals

Because your muscle needs to be rebuilt after exercise, the calories are gonna need to come from somewhere. I’ll talk a lot about proper diet in the next section (with a Harry Potter analogy), so I won’t spend too much time on it here.

Just know that eating the right quantity of foods will be a big part of gaining muscle.

#3) Rest

Your body rebuilds itself while you sleep, so make sure you get plenty of rest each night. I’m talking 7-8+ hours. This will help ensure your body has the time it needs to grow stronger.

If you’re strength training and only getting 6 hours of sleep a night or less, you’re really doing yourself a disservice. Go to bed!

Donald knows he has to get plenty of rest to grow muscle. If only that sink would stop dripping.Donald knows he has to get plenty of rest to grow muscle. If only that sink would stop dripping.

That’s the short gist of how to build strength: challenge your muscles, eat well, and get some rest.

Let’s narrow in on our second point, “Eat a diet based on your goals.” It’ll become very important when balancing both losing body fat and gaining muscle.

To do that properly, grab your owl, and let’s chat about Hogwarts.

How to Lose Fat WHILE Gaining Muscle (The Science)

Close-up shot of microscope with metal lens at laboratory.Close-up shot of microscope with metal lens at laboratory.

To answer the question of losing body fat and gaining muscle at the same time, I’d like to introduce an analogy from the world of Harry Potter.

Recall the “Sorting Hat:” The Sorting Hat’s job was to determine which of the four houses new students will call their home.

The sorting hat will help us tell the story on calories and losing fat.The sorting hat will help us tell the story on calories and losing fat.

It’s almost like a traffic director: “Harry, you will go to Gryffindor! Draco, you will go to Slytherin!”

Your body operates on a VERY similar operation: every day it receives new calories (when you eat) and then decides what to do with them!

For example:

You eat a chicken parm sub with fries and a 20-ounce soda. Your body then has to know where to route all those calories.

To keep things simple, it has three choices. It’ll sort those calories into one of three houses:[6]

A. Burn for Gasoline

B. Rebuild Muscle

C. Retailer as Fats

Proper now, if you eat meals, your physique kinds most of these energy into “Burn for Gasoline.”

There’s quite a few energy your physique wants every day to remain alive: to maintain your liver functioning, your coronary heart pumping, your mind working, to control your physique temperature, and so forth – it burns a superb chunk of energy simply preserving the lights on.

A beating heart requires calories, which factors into your calorie needs.A beating heart requires calories, which factors into your calorie needs.

That is your “Basal Metabolic Charge” which you’ll calculate for your self in our TDEE calculator.

There’s additionally “B. Rebuild as Muscle” and “C. Retailer as Fats,” which I devoted whole sections to above.

That is the place the issues come up: While you overeat energy and your physique doesn’t want any extra to gas itself, it takes these additional energy and shops them as fats.

Nonetheless, our purpose is the OPPOSITE of this.

We wish to maintain the muscle we’ve (or develop it) whereas eliminating the fats!

So let’s think about a situation the place we pull all this collectively by power coaching heavy AND lowering our caloric consumption:

  1. You power prepare recurrently, and your muscular tissues break down and have to be rebuilt.
  2. You don’t devour sufficient energy to each rebuild muscle and gas itself. There’s not sufficient to enter the “Burn for Gasoline” and “Rebuild Muscle” homes.

Does your physique simply shut down?

NOPE!

Yep, if you have fat on you your body will pull from it to take care of its needs.Yep, if you have fat on you your body will pull from it to take care of its needs.
Your physique has been getting ready for this, by storing any extra energy through the years within the “Retailer as Fats” home.

This implies your physique can pull from “Retailer as Fats” to ensure all of the work nonetheless will get executed, together with your each day features as a human and rebuilding the muscle you tore aside.

Mentioned one other means:

If in case you have fats shops (and all of us do), you don’t want to be in a “caloric surplus” to rebuild muscle. The energy saved in your fats cells act as this required vitality.

There may be additionally proof that muscle may even be grown whereas in a caloric deficit.[7]

That means greater muscular tissues with a decrease belt measurement.[8]

This dog just found out it's possible to both lose fat AND gain muscle.This dog just found out it's possible to both lose fat AND gain muscle.

Nonetheless, if you wish to skip all of the experimentation and trial and error, you may have a Nerd Health Coach do all of the heavy lifting for you (not likely, you’ll nonetheless have to work out).


TIPS TO LOSE BODY FAT WHILE GAINING MUSCLE (Placing It All Collectively)

Superhero Couple. Male and female superheroes. Cloudy sky. Superhero Couple. Male and female superheroes. Cloudy sky.

Let’s deliver this all collectively and create some actionable steps to dropping physique fats and constructing muscle on the similar time.

#1) Maintain a caloric deficit

You want your physique to burn extra energy than you devour.

You’ll be able to solely lose fats when you’re in a calorie deficit.

Keep in mind the Sorting Hat analogy:

In case you’re consuming an excessive amount of, your extra energy are being despatched to the “Retailer as Fats” home.

We wish to pull from this home as an alternative. So eat lower than you burn persistently. [18]

To assist right here, I’ve 3 assets for you:

You don’t need to observe some predetermined blueprint like “low-carb.” You’ll be able to create your individual food plan (which is what I do). Study all about it proper right here.

#2) Energy prepare

In case you may promote a tablet that could possibly be prescribed to each single individual on Earth to make them more healthy, it might look one thing like a power coaching routine in a bottle.

A one arm push-up can help you lose fat and build muscle, but maybe start with regular push-ups first.A one arm push-up can help you lose fat and build muscle, but maybe start with regular push-ups first.

It is without doubt one of the greatest issues you are able to do to your physique.[9]

And actually, if you wish to construct muscle, you’re gonna have to raise one thing! Both weights or your individual body weight.

It’s worthwhile to problem your muscular tissues to ensure that them to get stronger. Now, as we focus on in our article on the proper variety of reps and units, there are a number of methods to take action.

To construct muscle:

Elevate lighter weights for many reps.

Elevate actually heavy with fewer reps.

In both case, it must be difficult sufficient that you’re getting near ‘failure’ (i.e. incapacity to carry out the train with correct method anymore.)

The excellent news? Both methodology could be efficient for constructing muscle.[19]

The essential factor: decide a method and get began.

Vada is ready to strength train! And torment her Dad's GF.Vada is ready to strength train! And torment her Dad's GF.

Listed here are 3 paths ahead:

  1. Begin with a Newbie Body weight Exercise.
  2. Comply with one among our 5 Newbie Energy Coaching Routines.
  3. Undergo our 6-Degree Gymnasium Exercise Development.

To recap: when you prepare heavy and eat a caloric deficit, your physique will pull from its fats shops to each gas itself and probably additionally construct muscle. This can be a double whammy of AWESOME.

#3) Prioritize protein

Exterior of being in a caloric deficit and lifting weights (or your self), consuming sufficient protein is without doubt one of the key elements of each dropping physique fats and constructing muscle.

Protein is the primary nutrient for creating new tissue.[10]

Sponge Bob knows how to build muscle and strength.Sponge Bob knows how to build muscle and strength.

So if you lower out energy to create a caloric deficit, don’t lower them from protein sources.

Research have proven that individuals can achieve muscle, even whereas in a caloric deficit, so long as they eat sufficient protein.[11]

It’s essential sufficient that I’ll say it once more:

In case you don’t need your physique cannibalizing its muscular tissues if you are in a caloric deficit, you must eat loads of protein.[12]

How a lot protein?

As we level out in our Information to Protein, roughly 0.7-1 grams of protein for each pound of your weight, with an higher restrict of 250 grams.[13] Or two grams for each kilogram if you’re on the metric system. This implies:

  • In case you weigh 300 kilos (136 kg), eat 210-250g of protein.
  • In case you weigh 250 kilos (113 kg), eat 175-250g of protein.
  • In case you weigh 200 kilos (91 kg), eat 140-200g of protein.
  • In case you weigh 180 kilos (82 kg), eat 126-180g of protein.

The gist: don’t skip out on protein. It must be in your plate for each meal (we’ll present you precisely how a lot within the subsequent part).

If these generalized suggestions stress you out, and also you wish to know precisely what to do, we might help!

I’ll remind you of Nerd Health Teaching, the place we assist purchasers lose physique fats, achieve muscle, and degree up their lives. We offer tailor-made and particular suggestions based mostly in your physique and way of life, plus accountability and mindset adjustments to assist guarantee your new habits stick.

Nerd Fitness Coaching BannerNerd Fitness Coaching Banner

WHAT SHOULD I EAT TO LOSE FAT AND GAIN MUSCLE?

Toy Dinosaur holding a fork next to a slice of birthday cake on a blue background.Toy Dinosaur holding a fork next to a slice of birthday cake on a blue background.

Keep in mind, your consuming technique wants to incorporate two factors to lose fats whereas gaining muscle:

  1. Maintain a caloric deficit.
  2. Prioritize protein so you may construct muscle even whereas in a deficit.

Chances are you’ll be considering, “That’s all effectively and good Steve, however what’s that really appear like?

It seems like this!

A plate that that contains a portion of protein, healthy carb, veggies/fruit, and unsweetened drink.A plate that that contains a portion of protein, healthy carb, veggies/fruit, and unsweetened drink.

Taken from The Nerd’s Guide to Healthy Eating, which I really want you to read.

The plate is composed of the following:

  • 1-2 servings of protein (¼ of plate)
  • 2 servings of vegetables (½ of plate)
  • 1 serving potatoes, rice, or pasta. (1/4th of plate)
  • 1 serving of fat (size of your thumb)
  • 1 zero-calorie or low-calorie beverage (water, diet soda, tea)

By sticking to our Healthy Plate strategy above, you’ll focus on nutrient-dense and filling foods, which will help you maintain a caloric deficit over time.

Let’s hone in on protein for a moment, because it’s the critical piece for “building muscle.”

Protein can come from any number of sources, including:

Not a meat-eater? Learn our large plant-based information!

A serving of protein is in regards to the measurement and thickness of your palm.

A serving of protein should be about the size of your palm, like so.A serving of protein should be about the size of your palm, like so.

*The 4 ouncesserving is for an raw piece of meat. Cooking reduces about 25% of the burden, bringing it right down to about 3 oz.

In case you’re curious, right here’s how a lot protein is in a serving of meals:

  • 4 oz (113 g) serving of rooster has round 30 g of protein.
  • 4 oz (113 g) serving of salmon has 23 g of protein
  • 4 oz (113 g) of steak has 28 g of protein.

Whereas the entire Wholesome Plate above is essential, I need you to pay additional consideration to your protein consumption since we try to construct muscle.

In case you’re having bother making your protein consumption targets, try our Information on Protein Dietary supplements for some ideas and methods to up your consumption, together with some superior smoothie recipes.

That is the precise technique I adopted to lose 22 kilos and get to single-digit physique fats percentages WHILE constructing muscle:

  • Elevate tremendous heavy.
  • Eat LOTS of protein.
  • Cut back carb and fats consumption.

In case you are NOT dropping pounds, it means you might be nonetheless consuming too many energy. Maintain your protein consumption excessive, and scale back your fats and carbohydrate consumption.

I cowl this in better element in our “Why Can’t I Lose Weight?” information.

Ultimately, you’ll attain a standing the place there simply isn’t sufficient fats on you to assist with “Rebuild Muscle.” At this stage, you may not stick with a caloric deficit. You’ll have to flip to a slight “caloric surplus” to construct extra muscle.

Which suggests you’ll need to eat extra.

Like this turtle, you may reach a point where you have to eat more to gain muscle.Like this turtle, you may reach a point where you have to eat more to gain muscle.

Which brings us to our subsequent level – how do we all know if our physique recomposition technique is working? And is that this one of the best technique for me?

HOW TO TELL IF IT’S ALL WORKING (Persevering with to Lose Fats Whereas Gaining Muscle)

Now you're ready to start losing fat and gaining muscle!Now you're ready to start losing fat and gaining muscle!

In case you’re attempting to enhance one thing, it’s essential to trace it. This additionally holds true of physique composition.

Most individuals do that by leaping on the size. This may be “okay,” but it surely’s solely going to inform a part of the story.

In case you’re constructing muscle whereas dropping fats, the size may not go down. [15]

Regardless of weighing the identical, you would probably have an improved physique.

Don't just look at the scale. You might have lost bodyfat and gained muscle, but the scale won't show it!Don't just look at the scale. You might have lost bodyfat and gained muscle, but the scale won't show it!

That’s why along with leaping on the size, I might additionally encourage you to take progress images.

Take entrance and facet images in your mirror, sporting underwear or a washing swimsuit. Every week, take new images, and document the quantity on the size underneath the identical situation. Two types of monitoring right here enable us to get the complete image.

The dimensions typically lies!

In case you eat for a caloric deficit, power prepare, and prioritize protein, see what occurs.

Chances are you’ll end up dropping some fats and gaining muscle.

If not, observe every class:

Knowledge might help inform the story.

Data and numbers will help you know if you're losing fat and gaining muscle. Numbers, not the robot.Data and numbers will help you know if you're losing fat and gaining muscle. Numbers, not the robot.

…I used to be considering of detailed notes.

However an android could be useful too.

Oftentimes when you’re not seeing desired outcomes, notes and record-keeping might help level us within the course to make changes.

Check your assumptions if issues don’t seem like on observe. Right here’s our Information on Monitoring Health Progress so that you can be taught extra.

IS BODY RECOMPOSITION THE RIGHT STRATEGY FOR ME?

All of it boils right down to this. As we’ve seen with the info and with real-world examples from our clients, body recomposition is indeed possible. But is it the right strategy for you? Here are some recommendations to keep in mind.

Body recomposition is a great strategy for you if:

  • You are starting your fitness journey. It allows you to focus on a sustainable calorie deficit, lifting weights, and feeling good. You’re likely to see steady progress for 12-18 months without much need for deviation!
  • You feel burned out on dieting. By adding in more calories and going for a moderate body recomposition strategy, you can reduce diet fatigue while still making steady progress.
  • You want to maintain the maximum amount of muscle while you lose fat. Enough said.
  • You enjoy it!
  • You prefer an approach you can sustain for longer periods. Versus more intense fat-loss phases that you may need to cycle off of every 8-12 weeks.

Body recomposition may not be the right choice for you if:

  • You want to lose the maximum realistic amount of body fat per week. From experience, we’ve seen that a lot of people who THINK they want body recomposition actually just want to lose a lot of body fat. Which is totally cool! We recommend starting with a fat loss program and likely a slightly higher caloric deficit. You can always come back to body recomposition later on.
  • You need quick wins to stay motivated. Body recomposition, by definition, is a slower strategy than focusing on fat loss or muscle building exclusively, as you’re essentially dividing your attention between two goals. If you want faster results in one direction, we recommend narrowing your focus.
  • You are really close to your goal body fat %. The closer you get to your goal, the harder it will be to build muscle and lose weight at the same time.

Can I Body Recomp forever?

No, you cannot lose body fat while gaining muscle forever.

When you’re first starting, focusing on body composition is a great strategy and can give you a lot of progress.

But with consistent workout and nutrition habits over many months and years, you may notice that your changes and progress slowing down or plateauing.

At this point for many, going into a more distinct muscle/weight gain phase for several weeks, followed by a fat/weight loss phase for several weeks will produce results faster than doing both at the same time.

Does that mean it’s the best course of action for everyone?

Not necessarily!

  • For some, they enjoy the relative simplicity of body recomposition tactics and it’s less to mentally think about. They still feel great, look much different than when they started, and are completely content with how everything is going.
  • For others, switching from weight gain/weight loss phases might be stressful and triggering, especially if they have a checkered history with their nutrition. So while distinct phases of gains and losses may work best in theory, they might not be ideal for everyone.

Choose what’s best for you!

And if you’re looking for a pro to help you navigate through all these questions and situations, check out Nerd Fitness Online Coaching! The team spends all day talking about these sorts of things. That and Super Smash Bros.

Alright, I think that about does it for this guide.

Did I miss anything? Do you have any tips and tricks when it comes to shedding body fat and building muscle?

Share it with us!

-Steve,

PS: Make sure you read the rest of the articles in our “How to Lose Weight 101” Series!

All photo sources are right here: Venting Off, Ekaterina Minaeva © 123RF.com, czgur © 123RF.com, morethanl8ve © 123RF.com, Константин Колосов © 123RF.com, Maxim Maksutov © 123RF.com, Julianna Funk © 123RF.com, jump

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