Let's talk about your fitness purpose. You cover all the fitness purposes at once, but it is actually difficult to do it at the same time. Fat loss and muscle gain are not the same as diet, so it is difficult to do it at the same time. The proportion of fat-reducing training is mainly aerobic, and the diet is mainly low calorie. The proportion of muscle training is mainly anaerobic, and the diet is mainly high-protein and high-carbon water. You need to supplement calories so that your muscles can absorb enough energy. I suggest you download the coffee fitness app, which has training courses suitable for all stages.

If we have to compromise, the proportion of anaerobic training and aerobic training should be 50% and 50% respectively. Practice anaerobic training first, then aerobic training. The diet should be low in calories, and eat more foods with high content in protein. You can choose to supplement whey protein.