Reducing fat and increasing muscle is a systematic process. Generally speaking, if you do both at the same time, you need a lot of exercise and pay attention to diet. If you are determined to lose fat and gain muscle, you must stick to it. I have been exercising for a year myself, but I have been doing it off and on, and my body shape has changed obviously. Next, I will talk about my personal experience in detail for reference only.

First of all, pay attention to the collocation of diet. If you want to lose weight and gain muscle, you must pay attention to your eating habits and get rid of some shortcomings. For example, I used to like chocolate and doughnuts, but now I can certainly eat them, but I should pay attention to my intake. The principle of reducing fat is that if the daily exercise consumption is greater than the daily intake, you can reduce fat. So you should eat reasonably, reduce the intake of excess sugar at ordinary times, and take more vitamins and protein, such as more. This will help to lose fat ~

There is also the need to pay attention to eating less and more meals. This is also necessary if you want to achieve certain fitness goals. Eating less and eating more meals is helpful to keep fit, provide energy for the body continuously, and help to reduce fat and gain muscle. For example, if you miss me, it's about five meals a day, but you won't eat enough for every meal. If you eat properly, you will feel empty. Because it is to reduce fat, eating too much is not only bad for digestion, but also bad for digestion.

Secondly, it is about muscle exercise. Muscle exercise is mainly anaerobic exercise. We should practice with the help of equipment. First of all, we should have a macro understanding of muscle building, make a detailed fitness plan (for example, my fitness cycle is chest, back, arms, shoulders, legs and abdomen), and choose a reasonable weight to exercise. For example, as I said, we can only make some lighter instruments at first, but after a period of adaptation, we can continue to choose to increase the weight, because muscles can only grow under constant stimulation. In this way, the body muscle content will be higher and higher, and the body circumference will also increase.

What needs to be emphasized is that since I want to practice well, I think it is necessary to train my muscles by parts systematically. For example, if I only practice my chest today, I will do different parts of my chest separately and practice other parts the next day. This will help muscles rest and grow. And the effect is better!

The most important thing is persistence. If you want to lose weight and gain muscle, it is impossible to stick to it. Even the best plan is useless. Now that we have set this goal, we must work hard to accomplish it. It is difficult to keep fit at first, but it will become easier after this time, because you are used to it. So as long as you persist, you can achieve the effect you want!