It is basically impossible to combine muscle gain and fat loss training for one day. In this way, sebum becomes thinner and muscles become thinner, but there will be no increase in muscle circumference.

If you need more muscle gain, it is recommended that you arrange 4 days of strength training and 2 days of aerobic training (if possible, take branched-chain amino acids after strength training and before aerobic training to prevent muscle loss to the maximum extent).

Strength training day: five minutes of aerobic warm-up+full stretching +40-60 minutes of muscle building training (scientific training method will not exceed 60 minutes)+15-20 minutes of aerobic running (heart rate controlled at 40%-60% of the maximum heart rate).

Aerobic day: abdominal muscle training +60 minutes of aerobic running (heart rate as above).

Description: Variable-speed running can improve training interest and enhance cardiopulmonary function, but for the demand of pure fat reduction, the control range of heart rate (that is, 40%~60% of the maximum heart rate) is the most important.

Such training requires a high-protein and low-fat diet. I have always believed that eating accounts for 70% and training only accounts for 30%, so both eating and training should be taken into account.