Personally, I don't think it's necessary to gain muscle or lose fat at present. If you don't take part in the competition, the body fat rate will be less important.

In general, you need to consider the following points:

First, it is very important to make full mental preparation and seriously decide to improve your body shape and physical condition through fitness exercise.

Second, start formal fitness. If it is convenient, you can choose the gym. The atmosphere there is very good. As long as you stick to it, it will be more or less effective. If it's inconvenient, it's the same at home, just need more perseverance. I believe many people have the experience of playing games or watching TV after practice.

Third, according to the body shape, choose the key exercise parts. For example, if you have a lot of fat in your waist, you can practice your waist and abdomen more, and you can choose Russian waist twisting, belly rolling and other related sports. It should be noted that sit-ups are generally considered harmful to the spine and are not recommended. Then focus on training some colleagues, and other parts assist in training. In this way, the effect can be seen in a short time, which is helpful to cultivate fitness confidence.

Fourth, diet.

As the saying goes, practice three points and eat seven points. At first, you don't have to cook broccoli, chicken breast and other daunting professional diets. As long as you master the combination of meat and vegetables, eat less and exercise more, and refuse high-energy and high-calorie food and all drinks. Drink more water in the morning, less in the afternoon and less at night. After half a month, it can be improved to some extent.

Five, sleep.

Staying up late is the enemy of health. Rest before eleven o'clock every day. If possible, rest at ten o'clock. You can feel a big difference in a week.

I hope it helps you.