If your body fat rate is not standard, you should pay attention to your diet first. Diet, lose weight and gain muscle. The most common way is to mix a variety of vegetables with mustard honey juice, and then mix a small piece of purple potato rice with three or four pieces of fried chicken breast, or directly cook chicken breast with broccoli and carrots without oil and salt. And we must control our diet reasonably. Don't overeat during festivals or dinners. Try to drink less. Beer is the easiest way to gain weight.
The second is exercise. You can't lose weight and gain muscle at the same time. They must be carried out in stages.
Losing weight is a process that requires high-frequency but low-intensity training. You'd better keep running for a day. The best aerobic exercise is swimming, because it can exercise all parts of the body and has a good plastic effect. If you don't have this condition, you can consider cycling and playing badminton and tennis.
Muscle building needs to maintain a stable and continuous frequency, or it can be done every other day, without continuous rotation, but it needs high intensity. Because it is strength training, the best way is anaerobic exercise, that is, going to the gym to do targeted exercise with special equipment. Boys are mainly concentrated in three key parts: arm, back and waist. For the use of equipment, it is best to ask the coach at the beginning to ensure the use of norms and standards. Of course, the most important thing is.