Weight loss and fitness can be carried out at the same time, but they must be focused, that is, one stage should focus on one purpose, first lose weight and then exercise. Otherwise, even if there are good muscle lines, they will be covered with fat and cannot be displayed.

Because losing weight and building muscles belong to two different types of exercise. To lose weight, you must do aerobic exercise, such as jogging, swimming, skipping rope, cycling and so on. Muscle training is mainly based on "anaerobic exercise", such as barbells, dumbbells and strength equipment.

In fact, everyone who works out is aerobic and anaerobic at the same time, but each has its own emphasis.

Suggestion:

First, give priority to aerobic exercise and reduce fat. Aerobic exercise must last for more than 40 minutes to get better results, and then arrange some simple anaerobic exercise according to your situation.

Second, the fitness method that suits you

1 mainly aerobic, with equipment in the gym. Just ask, it lasts about 40 minutes every day, about 5 times a week;

Strength training focuses on light weight and large quantity, such as dumbbells and barbells. Light weight, fixed movements, practice once every 3 or 4 days as an aid;

3. Strength training focuses on the chest, arms and abdomen;

Third, about eating.

If the main purpose is to lose weight, chicken can be reduced appropriately. Both beef and milk are very good.

Pay attention to a normal diet and don't eat too much; Less than a few meters; Many lists, not greasy; Vegetarian vegetables are low in fat;