There is a conflict between gaining muscle and losing fat. It depends on the degree of obesity. Overweight people should lose fat first, while slightly obese people can exercise their muscles directly.

If you want to gain muscle, you must increase your calories and other nutrients. For example, protein's absorption, but if you want to lose fat, you must reduce the absorption of some calories and some other nutrients, and the training arrangements of the two will be different. So there is a slight conflict between the two.

During the fat-reducing period, you need to consume more calories through aerobic exercise, limit calorie intake through diet control, and finally achieve a negative balance of calories, thus achieving the purpose of reducing fat. However, in the case of negative thermal balance, it is extremely difficult to gain muscle. On the other hand, if you want to gain muscle, you should not only take enough protein, but also take enough calories, so as to gain muscle. In this case, it is extremely difficult to reduce fat.

For obese people, although muscle exercise helps to reduce fat, if they are overweight or obese, they should first reduce fat mainly through aerobic exercise, and then adjust their plans and change to equipment training.

If you are a very fat person, when the fat content exceeds 30% for men and 40% for women. And you want to lose weight and exercise your muscles, then I would suggest that you focus on reducing fat first. Why did I make this suggestion? The reason is that, first of all, for obese people, it is difficult to see the effect if they focus on increasing muscles at the beginning of fitness, because muscle lines will be covered with thick sebum. In addition, they should do more aerobic exercise when losing fat in the early stage to improve their cardiopulmonary ability and physical fitness, so as to prepare for the main muscle gain and heavy load training in the later stage.

For people with mild obesity, you can directly start the muscle building program. During the muscle gain period, the body fat content may not change much, but once it reaches the platform period or preparation period, it is an opportunity to polish the body, reduce fat and carve beautiful muscles.

For a person who is not so fat, increasing the density and volume of muscles can not only show lines quickly, but also achieve the goal of losing weight. With the increase of muscle content, the metabolic rate will also increase, which will help to reduce fat in the future.