Hello, first of all, if you are male, please take my advice. You said you wanted to lose weight and gain muscle at the same time, both aerobic and anaerobic. First of all, keep running for 40 to 60 minutes every day to warm up, because running for 30 minutes will consume human body fat, and then you can do some aerobic classes such as aerobics for about 50 minutes. After doing aerobic exercise, I think you should sweat. At this time, you can relax and do some anaerobic equipment. The best way to reduce waist and abdomen is sit-ups. At this time, you should tighten the heated fat through the waist and abdomen trainer and turn them into muscles. If you are a novice in fitness, I suggest you only make combination equipment, not free weights, that is, dumbbells. If you are not careful, it is easy to spoil the muscle proportion. As long as we persist in this way for half a year, we can achieve good results, and then we can change to other exercise programs. If you don't go to the gym, the best way to lose weight and gain muscle at home is to run 60 to 140, then do 40 sit-ups, then relax for 10 minutes, then run for 30 to 60 minutes, and then pass 10. But I suggest you go to the gym, because there will be a professional coach to guide you, so as not to go into sports misunderstanding.

It is easy for women to lose weight, but difficult to gain muscle, because the ratio of muscle growth between men and women is 40 1, which means it is difficult for women to build muscles. It is recommended to go to a professional fitness center for training.