If both are carried out at the same time, it can play a good role in losing weight, and at the same time, it can also have muscles. The most important thing is the rebound, which is basically small.

My plan for my students is:

The general idea is: anaerobic exercise+aerobic exercise+reasonable diet, the method of combining the three.

According to the exercise sequence: anaerobic exercise+aerobic exercise

Spend 10 minutes warming up and doing stretching exercises, and then start strength exercises. Strength training lasts about 40 minutes, followed by 30 minutes of aerobic exercise.

Day 1: chest muscle+triceps+abdomen+(aerobic exercise);

The second day: aerobic exercise (if possible);

Day 3: back+shoulders+both ends+(aerobic exercise);

Day 4: Aerobic exercise (if possible);

Day 5: Lower body+abdomen+(aerobic exercise);

Day 6: Aerobic exercise (if possible);

In terms of diet:

Three meals a day are indispensable, and the intake of protein is very important in physical training. The daily intake of protein is about 0.5g/kg body weight/kloc-0. WPH hydrolyzed whey protein powder is a good choice.

Experiments show that one kilogram of muscle in our body consumes 150~2 10 calories every day. Therefore, increasing the body's muscle content is conducive to consuming more energy and reducing more body fat.

High-quality protein is beneficial to the improvement of metabolism, the burning of fat and the rapid synthesis of muscle.

I hope my answer can help you.