How to reduce fat and gain muscle? Tips for reducing fat and increasing muscle:

1, do strength training

We know that the main principle of muscle growth is injury repair, which needs to be achieved through strength training. The most common strength training is weightlifting. After lifting, you will feel sore, indicating that the muscle is slightly torn, and then add nutrition to let it repair slowly, and the muscle will grow slowly. Aerobic exercise such as running can't make your muscles have the effect of repairing damage, so you can't lose fat and gain muscle at the same time. If you run regularly, you may burn off the body fat, but with the loss of muscle, the effect can only be said to be counterproductive.

2. Pay more attention to diet

Although we know that the culprit of obesity is not fat, we must pay attention to reducing the intake of high-fat foods in our usual diet. Common high-fat foods are lard, fish oil, butter, nuts and so on. Remember to eat less of these foods, and it is best not to eat them.

I suggest that you can use low-fat foods such as millet, potatoes and carrots instead of high-fat foods and control your diet. If you can't control your mouth, your exercise will be in vain.

Muscle gain requires high-protein food, so you need to eat low-fat and high-protein food, so you can eat more corn, potatoes, eggplant and other foods.

3. Develop good living habits

Don't sit there for a long time is the main cause of abdominal fat accumulation, because sitting there for a long time is very easy to convert heat into abdominal fat accumulation, so don't always sit there or lie there when nothing happens.