and

Increase muscle

It is better to do it separately. In order, it should be to lose fat first and then gain muscle. Reducing fat requires a reasonable diet and a certain amount of exercise. You must do it to reduce fat.

aerobic exercise

Yes And every aerobic exercise needs to be carried out.

Degree talents

You can start to consume fat effectively. During exercise

energy consumption

It starts with glycogen, then fat, and finally protein, so the quality and quantity of exercise are very important. On the contrary, muscle building is a big no-no for aerobic exercise, and excessive intake of protein will hinder muscle growth.

Diet, if it is aimed at reducing fat, follows a principle: avoid high calories.

calorie

Food. If you want to quantify the process of fat loss, simply put, on the premise of meeting the daily necessary calories, you will consume more calories every day than the extra calories you consume. Theoretically, for every 7700 calories you accumulate, you will gain one kilogram of fat. But it is not certain that you can lose one kilogram of fat for every 7700 calories. The calorie required by an adult male to maintain normal activities during weight loss is about your daily weight (kg) * 10, which can be appropriately reduced and increased according to his physical condition. Excessive dieting is prone to adverse reactions, so I won't list the symptoms one by one. There are many online.

I'm not a professional bodybuilder, just a fan. I hope to correct my humble opinion, but I am pure-handed.

king

Welcome everyone to discuss and communicate together.

PS: 20 kg has been very effective, and time is not the most important thing.