First of all, it is clear that losing weight and gaining muscle are not the same thing and cannot be achieved at the same time. Fat and muscle are impossible to transform.

As for losing weight, we should do more aerobic exercise, such as running, jumping, spinning, playing and so on. As for the abdomen, do more sit-ups, one day 100, divided into 5 groups. Remember, don't fall fast, let your body be flat. Use your abdominal muscles to control your body! Another thing to remember is that losing weight depends on persistence. You should ensure at least 1 hour of high-intensity aerobic activity every day, and pay attention to moderate dieting (it is best to eat 8 points full). If you persist for a period of time, you will find that all parts of your body are slimming down at the same time!

Let's talk about muscle gain. Muscle enhancement requires equipment and strength exercises. There should be strong stimulation in key parts every day. Remember one thing: muscle size is directly proportional to strength! After half an hour of exercise, adding some protein powder can not only relieve fatigue, but also promote muscle growth!

But remember, aerobic exercise and anaerobic exercise (instrument exercise) can never be carried out continuously. If you want to speed up the progress, I suggest you do aerobic exercise in the morning and do equipment at night. The effect is absolutely good!