Muscle gain and weight loss cannot be carried out at the same time. You should do aerobic exercise to lose weight. You should consume half fat and half sugar 20 minutes before aerobic exercise, and then consume 80% fat and 20% sugar (energy). So I really can't run, and I have to walk for more than half an hour. The fitness plan should wait until the fat is reduced, about 150 kg. I am 182cm, 160 kg.