People who seldom exercise will definitely grow muscles when they start exercising. And it is to lose weight while gaining muscle. Depending on the person, it can last for about 6 months, and then you can only choose one. Either don't grow muscles, don't change, or lose fat. The state that has begun is the best. Muscle has many benefits to the body, but strength is only a small aspect. Regular muscle exercise can promote the growth of energy cells in the body and increase the ability of muscle to convert energy. An extra pound of muscle will increase the energy budget by 50 calories a day. More muscles, less insulin secretion after meals than the average person. Insulin is a stored hormone, and all the fat in your body is because of insulin. People who exercise will not get fat if they eat junk food.

If you want to speak carefully, you'd better learn to count calories. To lose weight, you should eat 300-500 calories less, and only lose fat without losing muscle. Without it, it will burn muscles. Weigh yourself every morning without eating or drinking. Write it down. A kilo a week means you are just burning fat, and more than a kilo means burning muscles. If you don't exercise during this period, eating less protein will accelerate the burning of muscles.

Generally speaking, if you don't eat, you will lose weight, and your muscles are most afraid of hunger. The more muscles you need, the more energy you need in a day, and the less you eat. The body will protect itself and adjust itself automatically, which will burn the muscles that consume a lot of energy and make you live longer. So eat as little as possible a day, the less the better, it will be uncomfortable, but this is the fastest way to reduce muscle and fat. Less muscle is easy to rebound, and burning muscle is a loss. So no one in a formal professional organization will advise you to do so.