It is well known that abdominal fat is difficult to lose. Since it is to increase muscle, it is the main purpose to increase muscle exercise, supplemented by oxygen. Generally, you will warm up aerobic 10 minutes or so, and aerobic 10-20 minutes after equipment exercise, up to 25 minutes. How long will you do aerobic exercise 1-3 times a week?
Abdominal fat is mainly divided into subcutaneous fat and visceral fat. For subcutaneous fat, besides aerobic exercise, such as jogging, spinning, elliptical machine, brisk walking and skipping rope, you can also try hiit and tabata. Hiit is the most effective way to reduce fat.
For visceral fat, it is necessary to adjust the diet structure and aerobic exercise together to be more effective.
Eat more coarse grains and root vegetables in the diet, and the diet must be light. These questioners should all know, so I won't go into details.
I don't think the questioner needs to mind abdominal fat for the time being. After all, muscle gain is the main thing now. When gaining muscle, muscle needs not only enough protein, but also enough carbohydrates to ensure muscle growth, and fat will accumulate in the body, which is inevitable. Questioners can reduce fat in stages. For example, after a few months of exercise, if the body fat rate increases rapidly, it will be reduced for a period of time, and then continue to gain muscle after reducing fat, or directly exercise in situ and then reduce fat.
Everyone's physical condition is different When exercising, you should choose the most suitable exercise, diet and sleep mode according to your physical condition. For fat and abdominal muscles, don't worry about it. Generally, there is more abdominal fat when you gain muscle, and then you lose fat after you practice muscle. Unless you are an individual with endodermal constitution, it is difficult to gain muscle while maintaining a low body fat rate.
The questioner seems a little thin. You can gain muscle first and then lose fat. Come on, practice.