Generally, you should not lose more than 1kg a week. Losing weight is not only harmful to the body, but also easy to rebound. Isn't losing weight just for health? What's the point without health?

It is generally impossible to gain muscle in one month, generally three months is a stage, and it takes at least three stages to achieve obvious results. At the same time, we must pay attention to protein's supplement. In nutrition, the average individual's demand for animal protein per kilogram of body weight is 0.75. Each gram of plant protein is 0.3 grams .. Kinematically, it is 0.8- 1.2 grams per kilogram. There is another saying that it is measured by calories, that is, the functional proportion of calories consumed in a day in protein is 12- 15%.