I think reasonable diet+aerobic exercise+strength training, and it is good to control these three reasonably. 1. Choose a basic diet with high protein, which is better than chicken breast and protein. Don't eat greasy food, carbonated food and high-calorie food. The second is to supplement more minerals and cellulose. The time to gain muscle and lose fat is divided into two parts, such as doing aerobic exercise in the morning, doing strength training at night, or doing muscle gain and fat loss cycle.