Yes, if the weight of anaerobic exercise is large, the exercise part can also reduce fat and gain muscle, but it must be a long-term displacement of heavy weight, not inertia, and remember the peak of contraction. Be sure to go to bed early, at 23 o'clock at the latest, because 22 o'clock to 2 o'clock is the most exuberant time for growth hormone secretion, and you must also ensure 8 hours of sleep. Don't eat spicy and greasy food, eat more foods with high protein content, and don't eat foods containing fat, otherwise the effect of reducing fat will be slow. Be sure to eat more fruits and vegetables. At present, protein powder is not needed to increase muscle strength. When you lose fat successfully and the body fat content is below 13%, you can eat protein powder and increase muscle strength with high-intensity muscle training, so as to become stronger, so you must stick to fitness.