Before answering your question, I hope you understand what is the process of losing weight and gaining muscle.
Losing weight is actually a process with gaining muscle. There is a misunderstanding in losing weight. It is wrong to exercise more and eat less to lose weight! This pair is unhealthy. Second, many fat people are really thin and need to gain muscle.
Now let me tell you how to lose weight. The main purpose of losing weight is to promote metabolism. What is metabolism? The simplest thing is sweating! So it depends on whether your movements can lose weight, mainly depending on how much you sweat (of course, drink more water, otherwise you will be dehydrated). Other movements above you, such as pulling back and pushing chest, are mainly for muscle gain. In fact, the best way is to drink more water for running.
Now let me talk about why losing weight and gaining muscle are the same process. I just said that both weight loss and muscle gain need to promote metabolism. To put it bluntly, it is the metabolism of cells in human body and the outside world per unit time. When the metabolism of cells is promoted through exercise, if sufficient muscle synthetic nutrients, such as protein, carbohydrates, fat, etc., are supplemented, muscles will be generated. Losing weight is to supplement enough carbohydrates and water in a unit time.
Besides, the process of muscle gain is the same. Muscle gain is also a metabolic process. The process is very troublesome, so I won't go into details. The basic concept is, 1, increase testosterone (through reasonable training, let the body secrete it by itself), 2, exercise muscles with high intensity, which is muscle congestion, bringing nutrients to muscles for metabolism; Step 3 ensure sleep
Losing weight and gaining muscle must be simultaneous processes.
Of course, a good way to lose weight is to effectively cooperate with weight loss and muscle gain, reduce excess fat, and a perfect body will appear after muscle gain. Extreme weight loss, in fact, is to drink more water, eat enough carbohydrates, exercise more and sweat more to achieve the goal. I wish you success and health! Finally, comment on your fitness plan. There is too little aerobic exercise, and running for 40 minutes every day will be effective (step by step). "
Finally, some suggestions, it is best to gain muscle and lose weight. At the same time, when you understand the process, you will know the principle, so that when you exercise, you will not blindly set goals. The solutions given by the coach are all popular versions, which may not be suitable for everyone. As for how to adjust, we should exercise slowly, find some feelings and adjust ourselves. The coach wants to listen, but he doesn't have to listen completely. Be sure to eat, eat more high-protein and low-fat foods, carbohydrates and fruits and vegetables. I won't give you the design plan here.