1, if the body fat rate is high, you need to lose fat first: for an obese person with a bloated figure, the premise of fitness is to lose weight first. At this time, it is necessary to arrange a reasonable training plan, have a healthy diet, supplement a proper amount of protein and fruits and vegetables, give priority to strength training, and cooperate with a small amount of aerobic training to expand the demand for calories and improve the efficiency of fat reduction.

2. If the body fat rate is not high, start to gain muscle first: If the body's muscle content and fat content are not particularly high, in this case, the bodybuilder can arrange muscle gain training for several months, and gain muscle on the premise that the muscle content itself is not high, and you can see obvious effects and reduce some body fat at this stage.

What should be paid attention to in muscle gain and fat loss training;

In training, bodybuilders can consult their own coaches, and reasonable arrangements can help them achieve their fitness goals as soon as possible. In this process, they should also pay attention to their diet. Because it increases muscle and reduces fat, the body needs nutrition and calories during training. Only reasonable calorie intake can achieve the purpose of increasing muscle and reducing fat. However, if the calorie intake is too high, it will lead to a large accumulation of fat in the body, which will defeat the goal of increasing muscle and reducing fat. Therefore, bodybuilders should ensure that they consume enough calories every day, but not too much, otherwise, it will only lead to obesity.