First of all, let's talk about why there is a contradiction between losing weight and gaining muscle.
When we lose weight, we metabolize excess fat in the body by increasing exercise and reducing intake, so as to achieve the purpose of losing weight. In this process, the body will break down a lot of energy, including protein, an important component of muscle. Therefore, losing weight will inevitably lead to muscle loss, which cannot be changed, so there is a certain contradiction between the two.
Tell me how to choose.
Take my husband's weight loss for example. At the beginning, my husband's goal was to lose weight, not to pursue the number of muscles. Therefore, he chose to give priority to aerobic exercise and cooperate with muscle training to reduce the intake of carbohydrates and fat in his diet in order to achieve the goal of losing weight quickly. The effect is obvious. I lost nearly 20 pounds in 30 days. At present, I have lost 30 pounds, and the whole person has lost a lot.
Because of losing weight too fast, the skin originally propped up by fat becomes slack, so at this stage, my husband mainly increases muscle plasticity, pays attention to anaerobic equipment training, supplemented by aerobic exercise, and increases the intake of carbohydrates, protein and high-quality fat in his diet to ensure the effect of muscle gain. At present, my husband's figure is stronger than before, and his skin is gradually enriched by muscles, slowly recovering firmness and elasticity.
To sum up, the choice of fat loss and muscle gain should be aimed at different stages and goals. The best way to coordinate weight loss and muscle gain is to increase anaerobic training in training, pay attention to protein and carbohydrate supplement in diet, and minimize the muscle loss caused by weight loss.
All the above are personal experiences, and I hope it will help you.