Must be done simultaneously. Fat people gain muscle mass more easily than thin people because they have body fat as consumption. Of course, if you want a symmetrical figure, you must lose fat first. In this way, you can finally become a person who dresses thin and undresses. But don't think about pectoralis major, and eight abdominal muscles can be considered. Yes, but you want Captain America's figure, so lose some fucking fat first. You know, everyone who wants to exercise is desperately eating protein. Why? Isn't it because they have no fat to consume, and they can only consume protein? Let's just say, in the ice and snow. The bus you are waiting for has never passed. You have a book, a bottle of wine and a stack of RMB in your hand. What would you do? Anyway, I will burn books to keep warm, and then drink to keep warm. I will burn RMB only if I freeze to death. So is the body. Sugar stands for book, wine stands for fat, and protein stands for RMB. When we exercise, we consume sugar first, then fat, and finally protein. And the consumption of fat accounts for 80%. Is this intuitive enough? So you should exercise first and control your diet. You don't have to eat less when you are hungry. Just eat three meals normally, don't overeat. No extra meals, no high-sugar foods and no drinks. That's it. Work out again. You will find yourself slowly becoming captain America. Think carefully about what I said. I tell you, many people who let you lose weight are thin people who have never been fat. They have never experienced the beauty of fitness with fat, and they don't understand it. They are just their experiences. I am a successful bodybuilder with fat. Who do you trust? What is this? I am 172, and I weigh 94 kilograms. It's also a big skeleton, not too fat. But one day I suddenly found myself bending down to tie my shoelaces, almost choking myself to death. Since then, I have been crazy about fitness. Weight dropped to 160 within one year. Muscles are also well developed. Now everyone will only say that I am strong when they see me, and no one will say that I am fat. I never eat. Eat happily and live healthily. At the beginning, my well-proportioned fitness instructor measured my body fat. I should have 130 pounds to be normal. But I can't see fat on me now. And this meat makes my friend who is too thin to eat fat envy to death. He tried protein powder to exercise muscles, and recently he used nitrogen pump to exercise crazily. Unfortunately, the big muscles are still far away for him. So don't listen to those skinny people. What's wrong with being fat Fat can only be said, it is better to start thin. Although I practiced very hard in the early stage. But as long as you stick to it, you will soon get through the difficulties. In addition, aerobic exercise does not need to be too big, and it is acceptable to keep your body comfortable. Actually, I never run. When I went to the gym early, I always chose a brisk walk with a slope of four and a speed of seven. Mainly to wake my lungs. Later, I simply stopped going to the treadmill. Sometimes when I am tired of playing with equipment, I will ride my bike for half an hour to relax. What's more, I will set aside three days a week to climb the mountain for an hour. To tell the truth, think about your body that you bent down a year ago and caught a cold. Compared with now, you can throw it away. Now you can climb ten floors in one breath, and you don't have to worry about catching a cold in different seasons. Like primitive people, I like to run naked at home every day. Let's leave now. You will find yourself different. Personal advice, if you are not a fitness enthusiast. You can apply for a one-year fitness card and be familiar with sports. After a year, you can buy your own barbell and practice at home. The air in the gym is bad and there are many people. Why not practice by yourself and get a swimming card to save money?