Should we gain muscle or lose fat? How can I have a tight figure? First of all, we can make some simple indicators to judge.

1, body fat percentage

Boys? girl student

>20% < 15% ? >28% ? 30

Suggest reducing fat

3. Hip-waist ratio (waist circumference/hip circumference)

Male > 0.95 female > 0.85

Suggest reducing fat

A novice with no training marks.

If the body fat rate is at a normal level, that is, 10%-28%, it is recommended to gain muscle.

The goal of most of us is to bid farewell to loose, tight, linear and healthier bodies, so it is very necessary to do strength training.

Because we are in the "novice welfare period" and have low muscle content, the effect of muscle gain will be more obvious at first. After the muscle mass increases, the basal metabolism will increase, which will greatly improve the efficiency of fat reduction.

After a certain foundation, you can gain muscle for 2 months and lose fat 1 month to better maintain your current achievements.