A few years ago, my fitness goal was to lose weight and gain muscle at the same time, but the effect was never obvious. Later, I asked many personal trainers for help and consulted many fitness hobbies, and reached an almost unanimous conclusion: it is best not to lose weight and gain muscle at the same time. I suggest that if you feel fat, you can do aerobic exercise regularly to lose weight first, and it will have obvious effects after a few months. During this period, when you go home from the gym at night, you should control your diet and eat something high in fiber and low in fat. I remember I often eat whole wheat bread with a little fruit, such as apples (I recommend pitaya, especially mixing some honey in the refrigerator for a few hours, high fiber, zero fat and zero laxatives, which will help me lose weight).

A period of aerobic exercise and a reasonable diet will obviously improve your body shape. At this time, your cardiopulmonary function and overall physical condition will be significantly improved, and you can prepare to enter the muscle training stage. You can cancel or maintain a small amount of aerobic exercise during the muscle building stage, focusing on the free strength zone. At this stage, you will be very hungry when you practice going home, but you must eat scientifically. At that time, I usually drank a cup of protein powder and a banana or two immediately after I got home. You can also eat some white meat, such as fish and chicken. At this time, you don't have to worry about gaining weight, because you must eat well if you want to gain muscle. It is very beneficial to recommend eating some nuts and almonds.

These are the conclusions I have collected from many authoritative people through my own personal experiments. I hope it helps you. Besides, fitness is a long-term process, so don't expect to achieve great success in a short time. In fact, weight loss and muscle gain are contradictory, and it is not recommended to do it at the same time. What's more, we must persist. Finally, I wish you the perfect figure of your dreams as soon as possible.