My friend, people's endoskeleton has muscles outside and fat inside.

If you go to the gym to "carry more loads and less times", then you exercise muscles, but you don't lose fat, so you will gain weight.

I suggest you practice "small weight and multiple times" to lose fat, and at the same time you can gain a little muscle, which will make your weight lighter and lighter. In addition, aerobic exercise such as jogging is the best way to lose weight and fat.

I hope my answer is helpful to you!