Should I lose weight first or build muscle first?

Everyone hopes to have a fit body, but often the accumulation of fat becomes the biggest problem in this hope. So is there an effective method that can help you lose weight and build strong muscles? Now I will recommend to you some specific methods that can both help you lose weight and build muscle.

Doing strength training and aerobic training at the same time is a good way to lose weight. Because strength training consumes a lot of glycogen, and subsequent aerobic exercise can enter the fat burning state the fastest.

However, this method should be adjusted according to the different levels of obesity. The body fat coverage rate that is most suitable for muscle growth is about 15%. If you are a male, with 15% body fat you can see the outline of 4-6 abdominal muscles, but they are not very obvious. If your body fat is too high and you have too much excess fat, the fat will add too much weight during strength training. If your body fat is too low, you will definitely lack the calories needed to grow muscle, because in order to maintain low body fat, you need to stick to a low-carb and low-fat diet.

So, if your body fat is still relatively high. I suggest you do low-weight and high-repetition strength training first, and focus on fat loss with aerobic exercise. After the weight loss is completed, reduce the number of aerobic exercise, increase the intensity of strength training, and focus on muscle building. .

Muscle building and fat loss are two opposite processes, so if they are carried out at the same time, they will definitely affect each other. I still recommend that when building muscle, you stop doing aerobic exercise or only do relaxing aerobic exercise for less than 20 minutes. . When losing weight, reduce the intensity of strength training, but increase the frequency and duration of strength training to consume more glycogen and help aerobic exercise burn fat faster.

If you want to lose weight and exercise your muscles, the choice of method is certainly an important method that cannot be ignored. It can help us lose weight and slim down to achieve the best results. Of course, we cannot ignore adjusting our diet at ordinary times, because many times bad eating habits will also cause our bodies to accumulate fat and become obese.