Let's talk about losing weight first According to my experience, losing weight requires perseverance and perseverance. The most important thing is to do more aerobic exercise, which is healthy. In addition, there is no need to control diet. Eat whatever you want, but don't eat foods with high fat content. For example, it was bombed. Animal liver or something.
Partial weight loss effect is generally not obvious. You can do more exercises with less weight. 8- 12 group once. Plus aerobic exercise. Such as aerobics, yoga, running and swimming.
In terms of muscle gain, 4-6 groups once, and the maximum weight of each time is controlled between 8- 10. You can only do it by dieting.
The diet is mainly high in protein. Such as beef, muscle powder, egg white, etc.
If you want to make your figure or muscle lines obvious, use it a few times more and carry less weight.
The number of exercises depends on what you do. In the stage of losing weight. See physical endurance, three to four times a week, the more the better.
In the muscle training stage, the muscles must be fully rested. Three times a week. Each interval should be more than 48 hours. Let the muscles be relieved. At the same time, a necessary diet is essential.
Finally, twice a day is enough. But it depends on your physical endurance and how your fitness plan is determined.
It is recommended to find a gym coach and arrange a fitness plan according to your actual situation.
I think you can do aerobic exercise and aerobic exercise. After finishing, arrange the right time to do anaerobic exercise with high weight and low frequency.