This statement is completely correct. The main raw material for muscle repair is protein, not fat. So fat loss and muscle gain can be done at the same time. Reducing fat mainly depends on aerobic exercise, and increasing muscle depends on anaerobic exercise combined with high protein diet.
3. With the goal of reducing fat, take aerobic exercise, such as jogging, brisk walking, swimming, cycling and boating. However, in view of your current weight, running is not recommended. Riding a bike or swimming is better. You'd better do aerobic exercise for 50~60 minutes at a time, at least 5 times a week, preferably every day.
4. Eat less greasy and fried food. Eat more fruits and vegetables and control the intake of staple food. If you eat less staple food, you can increase your satiety by eating more high-fiber vegetables (celery, cabbage, spinach and the like).
Please ask questions.