It is not recommended to use lower weight and higher frequency training methods during the fat reduction period after muscle gain. The reason is that this training method is not conducive to maintaining muscles as much as possible during fat loss. During fat loss, muscle loss is almost inevitable. Therefore, during the period of fat reduction, on the one hand, the control of carbohydrates should not be too strong, or we should ensure enough carbohydrates, mainly by increasing oxygen to reduce fat. On the other hand, training should be based on low-frequency muscle building training. Because some experiments have found that a certain degree of dieting causes negative nitrogen balance in the body, but increasing resistance training while dieting can improve this burden balance. Although the nitrogen balance is still negative, there will be a smaller negative balance. In other words, resistance training can make the negative nitrogen balance during fat loss less "negative" and keep muscles as much as possible. Obviously, heavy weight is a low-frequency muscle training, which is most beneficial to increase the net synthesis of muscle, and it should be equally beneficial to maintain muscle during fat reduction. Therefore, the load of 8- 12RM should be maintained as usual during the fat reduction period, and the number of groups is the same as usual training. During the period of fat reduction, the strength training time should not be too long, about 20 to 25 minutes, and the time for cardiopulmonary training should be set aside. Choose two or three movements, and do that movement in three groups, each group is 8 to 12, because 8 to 12 is the most stimulating muscle hypertrophy. We do strength training to prevent muscle loss, so as not to lose weight and become loose.