1. Set goals: First, define your weight loss and muscle gain goals. This can help you make an appropriate exercise plan and diet arrangement.
2. Make a plan: Make a comprehensive training plan according to the goal, including aerobic exercise, strength training and stretching exercise. Aerobic exercise helps to burn fat, strength training helps to increase muscle mass, and stretching helps to keep joints flexible.
3. Aerobic exercise: Do aerobic exercise, such as running, swimming and cycling. , at least 3-5 times a week, 30-60 minutes each time. Aerobic exercise can help burn fat and improve heart and lung function.
4. Strength training: Carry out full-body strength training, including the muscles of chest, back, shoulders, legs and arms. Conduct strength training 2-3 times a week, 8- 12 movements each time, 3-4 groups for each movement, and 8- 12 times for each group. Strength training can increase muscle mass and basal metabolic rate.
5. Stretch: Stretch before and after exercise to keep the joints flexible and reduce the risk of injury. Stretching can include static stretching and dynamic stretching.
6. Diet adjustment: In order to lose weight and gain muscle, you need to adjust your diet. Increase the intake of protein, such as chicken breast, fish and tofu; Reduce carbohydrate and fat intake to reduce calorie intake. At the same time, ensure adequate intake of vegetables and fruits, and provide adequate vitamins and minerals.
7. Keep water: During exercise, keep adequate water intake to prevent dehydration and fatigue.
8. Rest and recovery: Give your body enough time to rest and let your muscles recover. Arrange at least 1-2 days off every week. In addition, ensure adequate sleep, 7-9 hours a night.
9. Monitor progress: regularly record indicators such as weight, body fat rate and muscle mass, and monitor your progress in losing weight and gaining muscle. If necessary, you can adjust your exercise plan and diet.
10. keep a positive attitude: losing weight and gaining muscle is a long-term process, which requires a positive attitude and perseverance. When encountering setbacks, don't be discouraged, but believe that you can achieve your goal.