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10 Key Points for Shedding Body Fat and Optimizing Body Composition

Updated: Apr 23

When it comes to weightlifting, one of the key goals for many individuals is transforming fat into muscle. The process of shedding excess body fat while simultaneously building lean muscle mass is a common pursuit among fitness enthusiasts and athletes alike. However, achieving this transformation requires a comprehensive understanding of the principles and strategies that govern effective body composition changes.

In this article, we will delve into the ten essential points that can help weightlifters effectively transform fat into muscle. These points encompass various aspects of nutrition, training, rest, and mindset that play a vital role in achieving optimal body composition. Whether you are a novice lifter or a seasoned gym-goer, these insights will provide you with valuable guidance on your journey to sculpting a lean and muscular physique.

Throughout the following sections, we will explore the crucial elements that contribute to the transformation process. From understanding body composition and the role of nutrition to implementing effective workout routines and overcoming challenges, each point will offer actionable advice and practical tips for success. By incorporating these strategies into your training regimen, you can unlock your body's potential to build lean muscle while reducing unwanted body fat.

It's important to note that transforming fat into muscle is not an overnight endeavor. It requires dedication, consistency, and a multifaceted approach. However, with the right knowledge and implementation of these ten points, you can make significant progress towards your body composition goals.

So, let's dive into each point one by one, unraveling the key principles that will empower you to optimize your body composition as a weightlifter. Get ready to embark on a transformative journey that will not only enhance your physical appearance but also improve your overall health and well-being. Together, let's unlock the secrets to transforming fat into muscle and unleash your full potential as a weightlifter.

Point #1: Understanding Body Composition

In your journey to transform fat into muscle as a weightlifter, developing a solid understanding of body composition is key. Body composition refers to the ratio of fat, muscle, water, and other tissues in your body. While many individuals solely focus on weight loss, achieving an optimal body composition goes beyond just shedding pounds on the scale.

To effectively navigate this transformation process, consider the following:

A. Shift the focus from the scale: Instead of fixating solely on weight, recognize that muscle is denser than fat. As you build muscle, your weight might not change significantly. Instead, focus on other markers of progress, such as body measurements, how your clothes fit, and visual changes in your physique.

B. Monitor body fat percentage: Assessing your body fat percentage provides a more accurate measure of body composition. Use tools like body fat calipers or seek professional body composition analysis to determine your starting point. Aim to decrease body fat percentage while increasing lean muscle mass as you progress.

C. Embrace a balanced approach: Successfully transforming fat into muscle requires a balanced approach that encompasses proper nutrition, resistance training, and cardiovascular exercise. While a calorie deficit is necessary for fat loss, ensure you provide your body with adequate nutrients to support muscle growth and recovery.

D. Incorporate resistance training: Make regular strength training exercises a core part of your routine. Focus on compound movements that engage multiple muscle groups. Gradually increase the intensity, volume, or weight lifted over time to stimulate muscle growth and enhance metabolism.

E. Include cardiovascular exercise: Combine weightlifting with cardiovascular exercises to burn calories and improve overall fitness. Opt for high-intensity interval training (HIIT) or steady-state cardio sessions to maximize fat burning while preserving muscle mass. Engaging in activities you enjoy, such as cycling, running, or swimming, can make cardio sessions more enjoyable and sustainable.

F. Prioritize protein intake: Adequate protein consumption is crucial for muscle growth and repair. Ensure you include high-quality protein sources, such as lean meats, poultry, fish, eggs, legumes, and dairy products, in your diet. Distribute your protein intake evenly throughout the day to support muscle protein synthesis and optimize recovery. By understanding your body composition and implementing these strategies, you'll establish a solid foundation for transforming fat into muscle.

Point #2: Tailoring Your Nutrition for Optimal Fat Loss and Muscle Gain

To effectively transform fat into muscle as a weightlifter, it's crucial to tailor your nutrition to support both fat loss and muscle gain. One key consideration is achieving a calorie balance that supports your goals. While a calorie deficit is necessary for promoting fat loss, it's important to strike a balance that allows for muscle growth and maintenance. Consulting with a nutrition professional can help determine the appropriate calorie range for your specific needs.

Paying attention to macronutrient distribution is also essential. Adequate protein intake is a priority, aiming for around 1.2 to 2 grams of protein per kilogram of body weight, to support muscle growth. Complex carbohydrates should be included to fuel workouts and provide energy, while healthy fats contribute to overall health and hormonal balance.

Additionally, consider the timing of your meals to optimize your nutrition for fat loss and muscle gain. Strategically distribute your meals to support your training and maximize nutrient utilization. Pre- and post-workout nutrition timing is particularly important to provide your body with the necessary fuel and promote muscle recovery. Designing a balanced meal plan with regular protein feedings throughout the day can further enhance your nutrition strategy.

Proper hydration often goes unnoticed but plays a significant role in overall health and performance. Stay adequately hydrated throughout the day and pay attention to fluid intake during workouts to support optimal performance and recovery.

To ensure comprehensive nutrition, focus on consuming micronutrient-rich foods. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. These nutrient-dense foods not only nourish your body but also support recovery and optimize performance.

Lastly, individualization is key. Recognize that nutrition needs can vary among individuals due to factors such as body composition, metabolism, training intensity, and personal preferences. Working with a registered dietitian or nutrition coach who can assess your unique needs and create a personalized nutrition plan can be beneficial.

By tailoring your nutrition to support both fat loss and muscle gain, you'll enhance your body's ability to transform and achieve your weightlifting goals.

Point #3: Effective Training Strategies for Building Lean Muscle Mass

When aiming to transform fat into muscle as a weightlifter, incorporating effective training strategies is crucial. While resistance training forms the foundation of muscle growth, specific techniques can optimize your results.

First and foremost, focus on compound exercises that engage multiple muscle groups simultaneously. Exercises like squats, deadlifts, bench presses, and overhead presses are excellent choices. These compound movements stimulate muscle growth and increase overall strength.

To promote muscle hypertrophy, it's important to progressively overload your muscles over time. Gradually increase the weight, reps, or intensity of your workouts to challenge your muscles and promote adaptation. This can be achieved through methods like increasing resistance, decreasing rest periods, or incorporating advanced training techniques such as drop sets or supersets.

In addition, consider incorporating both heavy lifting and higher-repetition training into your routine. Heavy lifting with lower reps and higher weight helps build strength and stimulate muscle fibers, while higher-repetition training with moderate weight increases muscle endurance and promotes muscular definition.

Ensuring proper form during exercises is essential to prevent injury and maximize muscle engagement. Focus on performing each exercise with proper technique and range of motion. Consider working with a qualified fitness professional or personal trainer to learn and refine your lifting technique.

To further enhance muscle growth, allow adequate rest and recovery between workouts. Muscles repair and grow during rest periods, so be sure to schedule regular rest days and prioritize quality sleep.

Incorporating variation into your workouts is also beneficial for continuous progress. Periodize your training by alternating between different training modalities, such as strength-focused phases, hypertrophy-focused phases, or power-focused phases. This keeps your workouts engaging, prevents plateaus, and promotes well-rounded muscle development.

Lastly, don't neglect the importance of warming up and cooling down. Prior to each workout, perform a dynamic warm-up to increase blood flow, prepare your muscles for exercise, and reduce the risk of injury. After your workout, engage in static stretching or foam rolling to promote muscle recovery and alleviate post-workout muscle soreness.

By implementing these effective training strategies, you'll optimize your muscle-building potential and contribute to transforming fat into lean muscle mass.

Point #4: Supplementation for Muscle Building

When it comes to maximizing muscle growth and recovery, supplementation can play a supportive role in your fitness journey. While supplements should never replace a well-rounded nutrition plan, they can provide added benefits. Here are some key points to consider:

Supplements such as protein powders can be a convenient way to increase your protein intake and support muscle repair and growth. Whey protein, for example, is a popular choice due to its high biological value and fast absorption rate. Consuming a protein shake post-workout can help deliver amino acids to your muscles quickly and aid in the recovery process. Additionally, plant-based protein powders, such as pea or rice protein, offer viable alternatives for those following a vegetarian or vegan diet.

Another supplement worth considering is creatine. Creatine monohydrate has been extensively studied and shown to enhance strength and muscle mass gains, especially during high-intensity, short-duration activities like weightlifting. It works by replenishing your body's creatine stores, allowing you to perform better and potentially stimulate more muscle growth. To maximize its benefits, follow the recommended dosages and consult with a healthcare professional if you have any underlying health conditions.

Branched-chain amino acids (BCAAs) are also commonly used by individuals seeking to build muscle. BCAAs, including leucine, isoleucine, and valine, are essential amino acids that promote protein synthesis and reduce muscle protein breakdown. They can be consumed as standalone supplements or found in protein powders. While research on the effectiveness of BCAAs is mixed, some individuals find them beneficial, particularly when training in a fasted state or during intense workouts.

It's important to note that while supplements can have their merits, they should never replace whole food sources. Prioritize a balanced diet rich in quality protein, carbohydrates, healthy fats, and micronutrients from fruits and vegetables. Supplements should complement your nutrition plan and fill any potential nutrient gaps, especially if your dietary choices or restrictions make it challenging to meet your nutritional needs.

When incorporating supplements into your routine, it's advisable to consult with a healthcare professional or registered dietitian who can provide personalized recommendations based on your goals, preferences, and overall health. They can help determine the right supplements for you, guide you on proper usage and dosage, and ensure you're making informed decisions.

Remember, supplements are not magic pills that guarantee results on their own. They are meant to support a well-rounded nutrition and training plan. Prioritize whole foods, consistent training, adequate rest, and a balanced lifestyle to achieve optimal muscle growth and overall fitness.

Point #5: Cardiovascular Exercise and Muscle Building

Incorporating cardiovascular exercise into your muscle-building program can have numerous benefits for your overall fitness journey. While the primary focus may be on building muscle mass, cardiovascular workouts play a crucial role in supporting your goals. Here are some key points to consider:

Firstly, cardiovascular exercise enhances your cardiovascular health and improves your overall endurance. Engaging in activities such as running, cycling, swimming, or using cardio machines can increase your lung capacity, strengthen your heart, and improve your body's ability to deliver oxygen and nutrients to your muscles during workouts.

Secondly, cardiovascular workouts can aid in fat burning. While building muscle is essential, reducing excess body fat can help showcase the lean muscle you're developing. Cardiovascular exercises elevate your heart rate, leading to increased calorie expenditure, which can contribute to a calorie deficit and fat loss over time.

To incorporate cardio effectively, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, as recommended by the American Heart Association. However, remember to tailor your cardio routine to your specific needs and preferences. Choose activities you enjoy, as it will increase your adherence and make the process more enjoyable.

Additionally, it's essential to strike a balance between cardiovascular exercise and strength training. While cardio is beneficial, excessive endurance training can interfere with muscle growth. Find the right balance by scheduling your cardio sessions strategically, allowing ample recovery time for your muscles to repair and grow.

Remember to gradually increase the intensity and duration of your cardio workouts to challenge your cardiovascular system progressively. Incorporating high-intensity interval training (HIIT) or circuit training can be an effective way to maximize calorie burn and improve cardiovascular fitness.

Lastly, listen to your body and adjust your cardio routine as needed. Pay attention to signs of overtraining or excessive fatigue. Rest and recovery are equally important for muscle growth, so incorporate active rest days and allow your body to recuperate between workouts.

By including cardiovascular exercise as part of your muscle-building regimen, you'll not only improve your overall fitness but also enhance your fat-burning potential and support your long-term health goals.

Point #6: Rest and Recovery for Muscle Growth

To achieve optimal muscle growth and prevent overtraining, giving your body sufficient rest and recovery is essential. Here are some key aspects to consider when it comes to rest and recovery:

Restful sleep plays a crucial role in muscle repair and growth. During deep sleep, the body releases growth hormone, which aids in muscle recovery and regeneration. Aim for 7-9 hours of quality sleep each night to support your muscle-building efforts. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment by ensuring it's cool, dark, and quiet.

In addition to sleep, incorporating active rest days into your training routine is vital. These days allow your muscles and central nervous system to recover from intense workouts while still engaging in light activity. Active rest can involve low-impact exercises like walking, swimming, or gentle yoga. The key is to avoid excessive stress on the muscles while promoting blood flow and aiding in recovery.

Listening to your body's signals is crucial for effective rest and recovery. Pay attention to signs of fatigue, muscle soreness, and overall energy levels. If you feel excessively fatigued or notice persistent muscle soreness, it may indicate that you need an extra day or two of rest. Pushing through intense workouts without adequate recovery can lead to overtraining and hinder muscle growth.

Incorporating recovery strategies such as foam rolling and stretching can help alleviate muscle tension and improve flexibility. Foam rolling targets specific muscle groups, releasing tightness and promoting better circulation. Incorporate foam rolling sessions into your post-workout routine or on rest days to aid in muscle recovery. Stretching exercises, especially static stretches, can also help improve muscle flexibility and relieve muscle tightness.

Other recovery techniques that can be beneficial include contrast showers or ice baths to reduce inflammation, massage therapy to alleviate muscle tension, and heat therapy to promote blood flow and relaxation. Experiment with different recovery modalities to find what works best for you and supports your overall muscle growth goals.

By prioritizing adequate sleep, incorporating active rest days, listening to your body's signals, and utilizing effective recovery strategies, you can optimize your results and minimize the risk of injury and burnout.

Point #7: Consistency and Progressive Training

Consistency is key when it comes to transforming fat into muscle. It's not a one-time effort but rather a journey that requires dedication and commitment. By staying consistent with your training and nutrition plan, you set yourself up for long-term success in achieving your muscle transformation goals.

To make progress and continue building muscle, incorporating progressive training techniques is essential. Progressive training involves gradually increasing the demands placed on your muscles over time. Here are some strategies to help you maintain consistency and implement progressive training effectively:

A. Set Clear Goals: Define your muscle transformation goals and establish specific targets. Whether it's increasing strength, building muscle mass, or improving body composition, having clear objectives keeps you focused and motivated.

B. Track Your Progress: Keep a training journal or use a fitness app to track your workouts, weights lifted, repetitions performed, and other relevant metrics. This allows you to monitor your progress and make informed adjustments to your training program.

C. Gradually Increase Intensity: To challenge your muscles and stimulate growth, gradually increase the intensity of your workouts. This can be done by adding more weight, performing additional repetitions, or reducing rest periods between sets.

D. Employ Progressive Overload: Progressive overload is the principle of continually challenging your muscles by increasing the stress placed on them. This can involve adding resistance, manipulating repetitions and sets, or changing exercise variations.

E. Vary Your Training: Incorporate different training methods, such as compound exercises, isolation movements, supersets, or drop sets, to keep your workouts engaging and target different muscle groups effectively.

F. Listen to Your Body: Pay attention to your body's signals and adjust your training accordingly. Rest and recovery are equally important as training itself. Give yourself adequate time to rest and avoid overtraining, which can hinder progress and increase the risk of injury.

G. Stay Motivated: Consistency can sometimes be challenging, but staying motivated is crucial. Find what inspires you and keeps you driven, whether it's listening to motivating music, working out with a training partner, or participating in fitness challenges.

By remaining consistent in your training routine and gradually progressing over time, you create an environment that promotes muscle growth and transformation. Rome wasn't built in a day, and significant changes take time and persistence. Stay committed, trust the process, and celebrate each milestone along the way.

Point #8: Hydration and its Impact on Muscle Function

Proper hydration plays a vital role in optimizing muscle function, supporting recovery, and enhancing overall performance. Staying adequately hydrated is crucial for maintaining muscle strength, endurance, and overall well-being. The role of hydration is multi-faceted. It helps transport essential nutrients to your muscles, regulates body temperature, and maintains electrolyte balance, all of which are important for optimal muscle function.

Adequate water intake is the cornerstone of hydration. As a general guideline, aim to drink at least 8 cups (64 ounces) of water per day. However, individual water needs may vary based on factors such as activity level, climate, and body size. Pay attention to your body's thirst signals and drink water whenever you feel the need. By staying properly hydrated, you support the transportation of nutrients to your muscles, promoting their growth and recovery.

Electrolyte balance is another critical aspect of hydration. Electrolytes, such as sodium, potassium, and magnesium, play a key role in muscle function. They help maintain fluid balance, facilitate muscle contractions, and support proper nerve function. To ensure adequate electrolyte balance, include electrolyte-rich foods in your diet, such as bananas, oranges, spinach, and nuts. Additionally, you can consider incorporating electrolyte-enhanced beverages when needed.

During workouts, it's important to replenish fluids lost through sweat. Stay mindful of hydration by drinking water before, during, and after your training sessions. Sipping water regularly throughout your workouts prevents dehydration and supports optimal muscle performance. In cases of prolonged or intense exercise, sports drinks that provide both hydration and electrolyte replenishment can be beneficial.

Hydration is not limited to workout sessions alone; it's important to maintain hydration throughout the day. Carry a water bottle with you and make a habit of sipping water consistently. Set reminders or use hydration tracking apps to ensure you meet your daily water intake goals. By staying hydrated throughout the day, you support overall muscle function and well-being.

Recognizing the signs of dehydration is crucial. Excessive thirst, dry mouth, dark urine, fatigue, dizziness, and muscle cramps are common symptoms. If you experience any of these signs, prioritize hydration and consume water or electrolyte-rich fluids promptly to replenish lost fluids and restore optimal muscle function.

By making hydration a priority in your fitness journey, you provide your muscles with the necessary support for growth, recovery, and performance. Proper hydration ensures nutrients reach your muscles, helps maintain electrolyte balance, and promotes optimal muscle function. Embrace the power of hydration and witness the positive impact it has on your overall muscle transformation.

Point #9: Mind-Muscle Connection

The mind-muscle connection plays a crucial role in optimizing muscle activation and growth during weightlifting. It involves developing a heightened awareness and focus on the targeted muscle groups during exercise, allowing for more effective contractions and improved results. By consciously directing your attention to the specific muscle you're working, you can enhance muscle recruitment and activation.

To make the most of the mind-muscle connection, it's essential to focus on feeling the targeted muscle as it contracts and lengthens during each repetition. This level of concentration helps establish a stronger neural connection between your mind and muscles, leading to better engagement and development. It's not just about going through the motions; it's about developing a conscious connection with your muscles.

Proper form and technique are also crucial for maximizing the mind-muscle connection. By executing exercises with correct posture and alignment, you ensure that the targeted muscle receives the intended stimulus. Mindful execution of each movement allows you to maintain control, reduce the risk of injury, and optimize muscle engagement.

Incorporate the following tips into your training routine to develop and strengthen the mind-muscle connection:

Visualize the targeted muscle group working before each set. This mental imagery can enhance your focus and activate the neural pathways associated with that muscle.

Perform exercises with controlled tempos, emphasizing both the concentric (muscle contraction) and eccentric (muscle lengthening) phases. Slowing down the movements allows you to concentrate on the muscle contraction and maintain constant tension throughout the exercise.

Pay attention to your breathing pattern during exercises. Inhale deeply before the contraction phase and exhale during the exertion. This controlled breathing not only helps maintain focus but also promotes oxygen flow to the muscles, aiding in their performance.

Incorporate isolation exercises into your training routine. These exercises specifically target individual muscles, allowing you to concentrate on the mind-muscle connection without the involvement of other muscle groups.

Minimize distractions during your workouts. Find a quiet space, eliminate distractions such as excessive noise or interruptions, and create an environment that promotes focus and concentration.

Developing a strong mind-muscle connection takes practice and mindfulness. It may not happen overnight, but with consistent effort and attention, you can enhance your muscle activation and achieve better results from your weightlifting workouts.

The mind is a powerful tool, and by harnessing its potential through the mind-muscle connection, you can optimize your muscle growth and achieve the physique you desire.

Point #10: Tracking Progress and Adjusting

Tracking your progress is crucial for assessing muscle gains and making necessary adjustments to your training and nutrition plan. By monitoring your progress, you can gain valuable insights into your body's response to your current regimen and make informed decisions to optimize your results.

There are various methods you can use to track your progress. One common approach is to take measurements of your body, such as bodyweight, body fat percentage, and circumference measurements of key areas like arms, legs, and waist. These measurements provide tangible data points that reflect changes in your physique over time.

Additionally, tracking your strength improvements is essential for evaluating muscle gains. Keep a record of the weights you lift, the number of repetitions you perform, and the overall progression of your strength exercises. By noting these details, you can observe advancements in your strength levels and identify areas where you may need to focus more attention.

Another aspect of tracking progress is evaluating your performance and energy levels during workouts. Take note of how you feel during training sessions, including your energy, endurance, and overall workout quality. Tracking your subjective experiences can provide insights into your recovery, sleep quality, and overall well-being, which are important factors influencing muscle growth.

Once you've gathered sufficient data, it's time to analyze and adjust your training and nutrition plan accordingly. Look for patterns and trends in your progress, both positive and negative. If you notice steady progress, it indicates that your current approach is effective. On the other hand, if progress has stalled or isn't aligning with your goals, it's time to make adjustments.

Based on your findings, you can tailor your training program by incorporating progressive overload principles, adjusting exercise selection, or modifying training volume and frequency. Similarly, you can fine-tune your nutrition plan by making adjustments to your macronutrient intake, calorie surplus or deficit, and nutrient timing. These modifications help ensure that your training and nutrition strategies are aligned with your goals and continue to support muscle growth.

Remember, tracking progress and making adjustments is an ongoing process. Regularly reassess your progress, ideally every few weeks or months, to gauge your muscle gains and identify areas for improvement. Stay adaptable and open to change, as your body's needs may evolve over time.

By diligently tracking your progress and making appropriate adjustments, you can optimize your muscle-building journey and achieve the best possible results.


In this article, we have explored ten essential points for transforming fat into muscle as a weightlifter. Let's recap the key takeaways:

Understanding Body Composition: Knowing the difference between fat and muscle helps you set realistic goals and track your progress effectively.

Tailoring Your Nutrition for Optimal Fat Loss and Muscle Gain: A well-rounded nutrition plan, emphasizing balanced macronutrient intake and calorie control, is crucial for supporting fat loss and muscle building.

Effective Training Strategies for Building Lean Muscle Mass: Implementing compound exercises, progressive overload, and adequate training volume promotes muscle growth and strength gains.

Supplementation for Muscle Building: Supplements such as protein powders, creatine, and branched-chain amino acids can aid in muscle recovery and growth when incorporated into your nutrition plan.

Cardiovascular Exercise and Muscle Building: Strategic inclusion of cardiovascular exercise can support fat loss while preserving muscle mass.

Rest and Recovery for Muscle Growth: Prioritizing sufficient rest, sleep, and active recovery days allows your muscles to repair and grow.

Consistency and Progressive Training: Regularity in your training routine, combined with progressive overload, ensures continuous muscle adaptation and growth.

Hydration and its Impact on Muscle Function: Adequate hydration and electrolyte balance play a vital role in muscle function, recovery, and overall performance.

Mind-Muscle Connection: Focusing on muscle contractions and proper form strengthens the mind-muscle connection, optimizing muscle activation and growth.

Tracking Progress and Adjusting: Regularly tracking your progress through measurements, strength improvements, and subjective experiences helps assess muscle gains and make necessary adjustments to your training and nutrition plan.

By incorporating these ten points into your fitness journey, you can maximize your efforts to transform fat into lean, sculpted muscle. Remember, it's a holistic approach that combines proper nutrition, effective training, rest and recovery, supplementation, and consistent monitoring of your progress.

Building muscle takes time, dedication, and perseverance. Stay committed to your goals, listen to your body, and make adjustments as needed. With patience and a consistent focus on these principles, you can achieve the body transformation you desire.

Best of luck on your journey towards building a stronger, leaner, and healthier physique!

Author: Connor Klover

Clinically Reviewed by: Emily Conyers, MS, RDN, LD/N (Registered Dietitian/Nutritionist)

About the Author

Hi, my name is Connor, I’ve been working at Big Picture Creatives for the last 3 years. My career focus has always been technology, but writing is my real passion. I grew up in the West Bronx and graduated in 2017 with a Bachelor of Information Technology from NYU. After that I did a lot of freelance SEO work. I worked remote at a failed start up for a year before I joined Big Picture Creatives. I met Francisco at a poetry reading in Bushwick. He’s the one who brought me into the company. Since then, I’ve been advising on the SEO for every client we get and writing content for the SEO category of our blog. As well as guest writing for our client's websites. This has been an amazing opportunity, such a fun ride thus far. Never have I felt more cared for or part of a team than I do here. Joining Big Picture Creatives was the best decision I’ve ever made. I do what I love and love the people I work with. Every project is a new journey that allows for new opportunities. This position has allowed me to be creative in ways I never thought possible.

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