No matter from professional fitness or fitness enthusiasts, we usually gain muscle first and then lose fat. This can maximize the benefits. Losing weight first means a series of aerobic exercises. If you do aerobic training for a long time without strength training, it means that you will lose more muscles, and then you will enter a vicious circle. If you do aerobic exercise, the less muscle mass, the lower basal metabolism and the worse weight loss effect.

Let's talk about the benefits of gaining muscle and then losing fat. The process of gaining muscle is very long. In fact, muscle growth is much more difficult than fat loss. It may take a year or more for muscle size to grow once. Professional bodybuilders will spend several years or even more than ten years to gain muscle, and then a few weeks to lose fat. When your muscle mass is large enough, your own muscle metabolism is so great that you can't imagine it, that is, even if you don't move after eating. The calories you consume are also unavailable to others.

If you lose weight first, you may find it difficult, and you can't lose any fat. The reason is the same. Your own muscle mass is small, and with a fixed diet, you don't consume much calories. You should know that people mainly rely on their own muscle metabolism in a day. No matter how much aerobic exercise you do, the maximum consumption is only 500 calories, while the basal metabolism is 2000 calories. Therefore, it is necessary to improve your basal metabolism through muscle gain in order to lose weight better.

? If you are a person with a high body fat rate, moderate exercise and diet control will take less than one month. Weight is bound to plummet, and then planned training will be more effective.