Hello, I'm glad to answer your question. In fact, fat loss and muscle gain are two different processes, and there is almost no contradiction. According to your question, I give the following suggestions:

1 First of all, you need to gain weight, and then you should make a good diet plan, eat less and eat more meals, usually eat less high-fat and high-calorie foods, supplement enough protein every day, and get or buy fitness supplements from food. Of course, it is best to use the former. Milk, chicken, eggs and other foods have higher protein content.

2. Arrange anaerobic equipment exercise more than 4 times a week, and do more compound exercises. Of course, local exercise is also essential. Only when the exercise intensity is in place and the diet is supplemented can weight gain be realized.

3. You can brush your fat at a certain stage, and you must not do high-intensity aerobic exercise. You must take it step by step and slowly, otherwise it will lead to muscle breakdown and loss.

I hope my answer can help you, and I hope it will be adopted!