Look, you know you can't have your cake and eat it. Reducing fat requires long-term low-intensity aerobic exercise, but long-term aerobic exercise will also break down muscles, so this stage should focus on reducing fat.

I have a better method, that is, you should do muscle training first, and then do aerobic fat-reducing training. Muscle-building training is bound to bear a lot of load, but it also has a certain strength growth. Strength training will reduce insulin in the blood, which can prevent the decomposition of fat, so its reduction is beneficial to reducing fat. Although your muscles grow slowly, it's better than training after you lose fat.

In terms of eating, the focus is on reducing fat. You can drink milk to supplement protein two hours before exercise and half an hour after exercise, and then eat some beef, eggs and other protein when you get home. Do not eat too much. Your focus now is on reducing fat. At this stage, you don't want to eat protein. Protein powder has a certain proportion of calories, which is not conducive to fat reduction.

Personal education can tailor a detailed training plan for you. You can communicate with people more, read more relevant books, and learn a lot of relevant knowledge without asking for information online.