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What should I do if I want to lose fat and gain muscle (more inclined to shape, not the kind with big muscles)?
Anaerobic first, then aerobic.

The order of human energy consumption is sugar and fat protein. 30 minutes ago, sugar was the energy supply, and after 40 minutes, fat was the main energy supply, so fat reduction should be aerobic exercise for more than 40 minutes. After 1 hour, it is mainly powered by protein. Although it is rarely used, it is also breaking down muscles.

Losing weight and doing anaerobic exercise mainly consumes sugar, so that the next aerobic exercise can always be used to burn fat. Then, improving or more accurately, is to maintain basal metabolism, which is incomparable to aerobic exercise. Aerobic exercise only burns fat during exercise, while doing anaerobic exercise to improve metabolism can burn fat all day, so the effect of aerobic exercise alone is not as good as anaerobic plus aerobic exercise.

Based on the above theory, it is suitable to adopt 6- 12RM and 4-6 groups of exercises, which are anaerobic for half an hour and aerobic for 40-60 minutes, and the overall exercise time does not exceed 2 hours. Because you will do a lot of aerobic and low-calorie diet during fat loss, you don't have to worry about building large muscles with 6- 12RM. It takes at least six months to a year of long-term exercise from thin to strong.

(2) Medium weight: medium times (6- 12 times), medium number of groups (4-6 groups) and medium gap (1-2 minutes). Mainly used to increase muscle circumference.

(3) Medium weight: medium and high frequency (12-20 times), medium and high number of groups (more than 5 groups), short gap (30 seconds-1 minute). Mainly used to highlight muscle lines.

(4) Light weight or no load: VHF (more than 25 times), medium-high group number (more than 4 groups), medium-short gap (about 1 min). Mainly used to lose weight, enhance muscle endurance and enhance cardiovascular function.

The attachment is dumbbell and no equipment plan, and there are some graphic and video tutorial materials to facilitate learning movements.