First, do low-intensity aerobic and anaerobic exercise to give the body an adaptation process, then slowly gain muscle and then lose fat for about a year.

First, the difference between muscle gain and fat loss First of all, muscle gain needs the support of calories, and fat loss needs as little calories as possible. The two are just the opposite. They can't do it at the same time You will find that as long as you do ultra-intensity training, your whole body muscles will be hot after training, which means that your muscles are increasing. Reducing fat requires a relatively slow process, because it is more difficult for us to consume calories than to increase them.

Second, how to determine whether you should gain muscle or lose fat. Actually, this is very simple. Let's give a simple example: if your body is overweight, and it has had a certain impact on your life, such as high blood pressure, high blood sugar, fatty liver and so on. Then you need to lose fat first, get rid of excess body fat first, and then you gain muscle. But if you are fat, but you are not overweight, then you are suitable for tightening your loose muscles with muscle gain, but you look thinner.

Many people mistakenly believe that muscle building is not to exercise the abdomen, but to hide the abdominal muscles in clothes and not exercise. No one has seen it anyway. But abdominal muscles are indeed one of the important indicators to reflect a person's perfect figure. Relatively speaking, gaining muscle or losing fat is the result of long-term persistence. If you want to know whether to gain muscle or lose fat, you must first have a general understanding of your body, and don't do it blindly. In fact, muscle training is the most important exercise to exercise abdominal muscles. Muscle exercises include sit-ups, push-ups and pull-ups But the premise you need to pay attention to is that your fat should be within a reasonable range, otherwise you will not only be unable to gain muscle and exercise abdominal muscles, but also bring harm to your body. Therefore, while exercising, we should also pay attention to the all-round development and overall harmony of the body.