If you have never exercised, you will gain muscle and lose fat at first. The ideal situation is about six months, and only one can be selected at a time.

Anaerobic exercise consumes a lot of sugar. After the sugar consumption is gone, the body burns fat while burning muscles, and burning fat consumes a lot of oxygen. Therefore, high-intensity exercise without storing sugar on an empty stomach consumes a lot of muscles. Therefore, low-intensity aerobic exercise such as jogging, walking and exercise with a heart rate below 65% can be used.

Variable speed running only needs high intensity, close to 100%.

Push 10, 15 for 30 seconds, then jog back and forth for dozens of seconds, just two speeds. It's called hiit

(high

intensity

space

Training)

This will minimize muscle loss. There is no need to be anaerobic in advance.

Count calories when you lose weight. The sum of basal metabolism and daily exercise consumption MINUS 500 is the energy you must consume when you lose weight. If you eat too little, you will lose muscle. After a long time, the muscles will be gone and will rebound. Total muscle gain is 500. If you eat too much, you will gain muscle and fat. If you don't eat enough, you won't gain muscle. Controlling this energy balance is a very professional thing. Most people only care about weight, which is divided into two categories, fat and thin, and weak. Good control can make you reach the level of magazine cover.