As for the problem of muscle loss considered by the subject, I don't think there is anything to worry about. To put it bluntly, since you need to lose fat, the muscle content in your body is definitely not a healthy standard. It is true that the larger the body weight base, the more fat there is, and the more muscle content in the body will increase accordingly, but this issue should be considered comprehensively.
Just like the jokes circulating in the fitness world, the fat man's chest muscles and the thin man's abdominal muscles are not worth mentioning. It's not enough to have abdominal muscles only when doing belly roll exercises. Both rectus abdominis and oblique abdominis are very small, and their jurisdiction is the flexion and rotation of trunk. If you want to have fuller muscles, you need to do full-body resistance training.
The higher the muscle content in the body, the higher the basal metabolic rate, and the more calories consumed every day. Whether it is to gain muscle or lose weight, muscle training is universal. The greater the intensity of training, the greater the benefit of muscle groups. In resistance training, muscle fibers are torn and destroyed under pressure. After that, the damaged muscle fibers can be repaired and regrown through sleep rest and intake of nutrients such as protein amino acids.
After that, the cycle of training, destruction, repair and growth will continue. Muscle volume can be more and more full, and the volume will be bigger and bigger. As a small muscle group, abdominal muscles consume quickly but recover quickly, and large muscle groups can be bombed every day. For example, pectoralis major plus abdominal muscle training today and latissimus dorsi plus abdominal muscle training the next day. When training latissimus dorsi, pectoralis major can be rested and repaired until the next cycle begins.
Even if the muscle volume is increased through training, if the subcutaneous fat is thick, it is still invisible in appearance, so it is necessary to reduce fat. The main ways to lose fat are running, cycling, brisk walking, swimming and other aerobic exercises. Because fat energy supply is slow, after glycogen energy supply, the heart rate will not be adjusted until the heart rate reaches fat burning. So aerobic training is generally chosen after anaerobic resistance training.
Therefore, reducing fat and increasing muscle can be completed in one training, which is both scientific and effective. There are many training methods, but the difficulty lies in persistence. Fitness is a way of life, whether it is reducing fat, gaining muscle or shaping. Only when you really invest can you change.