In fact, it is possible for people with high body fat to lose fat and gain muscle at the same time, but this fitness method is more difficult than exercising alone, because we have to control our diet during fat loss, so we must do aerobic exercise at the same time, and aerobic exercise will inevitably lose muscle, so it is possible if we put it together, but the effect is not particularly good.

In fact, we must first know what our body fat is, and then what proportion of body fat we hope to achieve during exercise is the most ideal. Because we need to increase muscle content while reducing fat, then we should pay more attention to the arrangement of diet.

First of all, we must understand that whether it is to lose fat or gain muscle, we must strictly control the intake of diet. In this case, because the calorie intake needs to maintain the nutrition we need to add to gain muscle, I suggest that we can actually choose to use chicken breast to maintain body consumption when controlling our diet, so we can eat it during the fat reduction period, because chicken breast contains extremely low fat.

So how do we choose our daily diet in this situation? First of all, for breakfast, in fact, breakfast is the time when energy and protein are most needed, so you can choose 150g chicken breast and a handful of vegetables at this time to keep vitamin intake and supplement. Then we can choose a small bowl of rice and miscellaneous grains for lunch, such as purple potato, sweet potato and corn, which can make up for the energy our body needs.

How should we choose dinner? In fact, we should also eat a little protein at dinner to maintain the protein content consumed at night. Then at this time, we can also choose foods that are easily saturated, such as chicken breast and oatmeal. In fact, as long as the balance is good, it can also reduce fat and gain muscle. So if you want to lose fat and gain muscle at the same time, you should pay attention to your diet.

In fact, after we have solved the diet problem, how should fat-reducing exercise and anaerobic exercise be matched? In fact, we should do anaerobic training first, because anaerobic training will consume a lot of energy, so if we start aerobic exercise first, then there will be symptoms that the strength is not up to standard when adding muscles. Therefore, it is necessary to define the order, so if you want to lose weight and gain muscle at the same time, you only need to master the way and exercise order.