A few years ago, my fitness goal was to lose weight and gain muscle at the same time, but the effect was never obvious. Later, I asked many personal trainers for help and consulted many fitness hobbies, and reached an almost unanimous conclusion: it is best not to lose weight and gain muscle at the same time. I suggest that if you feel fat, you can do aerobic exercise regularly to lose weight first, and it will have obvious effects after a few months. During this period, when you go home from the gym at night, you should control your diet and eat something high in fiber and low in fat. I remember that at that stage, I often ate whole wheat bread with a little fruit, such as apples (it is more recommended to mix pitaya, especially honey, and put it in the refrigerator for a few hours, which is high in fiber and zero in fat, which helps to lose weight). A period of aerobic exercise and a reasonable diet will obviously improve your body shape. At this point, your cardiopulmonary function and overall physical condition have been significantly improved, and you are ready to enter the muscle training stage. In the muscle training stage, you can cancel or maintain a little aerobic exercise, focusing on the free strength area. At this stage, you will be hungry when you go home after practice, but you should eat scientifically. At that time, I usually drink a cup of protein powder and one or two bananas immediately after I go home, and I can also eat some white meat, such as fish and chicken. At this time, I don't have to worry about gaining weight. Because you want to gain muscle, you must eat well. It is very beneficial to recommend eating some nuts and almonds. These are the theoretical knowledge I have collected from many authoritative people and the conclusions I have drawn through my own experiments. I hope it helps you. In addition, fitness is a long-term process, so don't expect to achieve great results in a short time. In fact, losing weight and gaining muscle are contradictory. It is not recommended to do it at the same time, so we must stick to it. Finally, I wish you the perfect figure of your dreams as soon as possible.