In fact, it is very difficult to gain muscle and lose fat through fitness. Let's just say it's not difficult. It will take you a long time to get results, but if you do one of the mid-term exercises alone, you will get results faster, because you will gain weight while gaining muscle. Unless you control it very well, such people can only be controlled by very professional bodybuilders, but it is difficult for amateurs. If you lose weight, you must also lose some muscles, because aerobic exercise will not only consume your fat, but also your muscles. Therefore, increase muscle and reduce fat. It will take you a long time to be effective.

Aerobic exercise combined with strength training is the best way to control body fat at an ideal level.

Many people mistakenly believe that aerobic exercise alone is the most effective way to control and reduce body fat for the following two reasons.

1. Aerobic exercise consumes fat first, and strength training consumes sugar stored in the body.

2. Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than strength training at the same time. Strength training with practice and stop needs to rest between each group and consumes much less calories.

Many people who choose aerobic exercise can certainly achieve the goal of reducing fat, but when they engage in excessive aerobic exercise, lose strength exercise or do light strength exercise, it is absolutely not enough to maintain muscle mass. If the total muscle mass decreases, the resting state, that is, the metabolic rate on the day when they don't exercise, will decrease and the body fat rate will increase accordingly. Losing weight has no effect. To change the ratio of fat to muscle, it is necessary to accept relatively heavy strength to exercise, to grow and maintain the total muscle mass. After strength exercise, do moderate to high-intensity aerobic exercise.

The above is the knowledge about how to exercise and exercise, which only accounts for 3 points of your slimming, and 7 points is your daily diet. Be sure to control your diet.

The principle is: eat less and eat more meals, and distribute the required nutrients to 5-6 meals a day as much as possible.