If you only want strength and want to be a strong fat man, you don't need to lose fat, just gain muscle and practice strength directly. If you want a good figure, you must lose fat first. If you want to have both, the time to gain muscle and lose fat should be controlled at about one to five. If you lose fat first, you should eat more vegetables and fruits while losing fat, reduce the intake of grain and meat, eat less at night, reduce the total amount of a meal, eat less and eat more meals, if you lose fat while gaining muscle, eat less at night, keep breakfast and lunch the same, change the proportion of various foods in a meal and increase more vegetables and fruits. Practice three points and eat seven points. Sometimes diet is more important than exercise, especially in reducing fat.