Weight loss and muscle gain are inseparable from two kinds of exercise, "aerobic" exercise and "strength" exercise. Aerobic exercise means a lot of energy consumption, and the most effective and practical method is running. Strength exercises are dumbbells, barbells, instruments and so on to train muscles. The normal order is: "aerobic first, then strength is to reflect the effect of muscle training." Moreover, first strength and then aerobic will show the effect of losing weight. " Because aerobic exercise will consume a lot of protein in the body and take away some of your hard-earned muscles, this exercise sequence is very scientific. Also, according to the problem you mentioned, as long as you eat properly while exercising, the problem you are worried about will no longer exist! Be sure to eat more high-protein and low-fat foods and take more vitamins, so that your health will only get better and better. Because fitness itself is exercise, it won't get worse! Finally, I wish you persistent success! ! !