Let me give you a suggestion. If you are overweight, first of all, make sure to do as much aerobic exercise as possible, and give priority to the treadmill. If you want to gain muscle, I suggest you don't give priority to sports equipment yet. First of all, we should focus on reducing fat. Fat people should first reduce fat and then gain muscle, and then do muscle training after the fat is reduced to a certain extent. The process of losing fat is very painful, but in order to gain muscle, you can only lose fat first. But it doesn't mean giving up equipment training. If you train equipment, don't blindly look at the effect. In the process of reducing fat, equipment training should aim at mastering movements and being familiar with the perception of muscle movement, rather than blindly gaining weight. In addition, don't eat protein powder, you can eat branched-chain amino acids to prevent muscle loss and balance cortisol.

The second question is whether to run before or after equipment training.

1, fat reduction stage: There are many problems involved. For example, if you want to lose weight, I suggest you do aerobic exercise first, run a treadmill, then warm up your joints, and finally do equipment training. After equipment training, you can run 1000-3000 meters or go fast if your physical strength allows. If you lose weight, you will sweat 40 minutes ago, and then it will be prime time, because it is time to lose weight after 40 minutes. Try not to spin around during fat loss. Because the fat-reducing stage is mainly fat-reducing, the equipment training should not be too long, which leads to the lack of physical strength in aerobic training after equipment training and can not achieve the best effect. In addition, don't deliberately control your diet during the fat reduction stage, and don't skip dinner or eat less. Every meal must be a normal diet, and try to eat less high-fat and high-calorie foods, such as fried food, French fries, fried dough sticks, fried vegetables and fat meat.

2. Muscle-building stage: Aerobic training in muscle-building stage should be put after equipment training as far as possible, and supplements such as protein powder can be used in muscle-building stage. Be careful not to do it for too long during equipment training, because aerobic training should be placed after equipment training, and the adjustment time should be reduced as much as possible after aerobic training. Abdominal and waist exercises should be carried out immediately, such as supine board, waist twisting machine, hugging and waist twisting, dumbbell side lifting, etc. Because which part of the muscle should be exercised immediately when sweating heavily after aerobic training. The effect is very good. Exercise abdominal muscles and lumbar muscles after every aerobic exercise, and the effect is very good. The application method of tonic in muscle building stage is: equipment exercise → protein powder (within 20 minutes) → aerobic training → local fat reduction training.