In fact, it is difficult to lose fat and gain muscle at the same time.

Warm up before the start of the exercise, and start the strength training immediately after the warm-up, but it is best to plan this strength training in advance to stimulate the muscles in which part and maintain a relatively efficient training.

After strength training, do high-intensity exercise in a short time, but there must be a rest between exercises. This is a process of repeatedly stimulating physical function. For example, you can try to do five high-intensity small exercises for 3 minutes each time, with a 2-minute break between exercises. The amount of exercise should be within your ability, with a total time of 30 minutes.

Aerobic exercise should not exceed 1 hour, too long will consume muscles, and hormone secretion will be affected, and the effect of muscle gain will be lost.

Have a good rest, at least 7 hours.

Finally, I wish you a happy workout. You can consult our coach for fitness questions!