Is it better to lose fat first or gain muscle first?

It is very difficult to gain muscle and lose fat at the same time. Although some people can do it, the effect is very poor. So I suggest you do it separately. If you are a little fat, then I suggest you lose fat first. You can use a climbing machine to help you; if you are a relatively thin person, then I suggest you gain muscle first. You can do it through running and other methods. In this process, we must pay attention to the method, proceed step by step, and make scientific and reasonable arrangements.

1. If you are a round fat person, with sebum content above 22%, and your weight has affected your normal life, then the first thing you need to do is to lose fat:

30-50 minutes of equipment + 30-50 minutes of aerobic exercise. Aerobic exercise should be of medium to low intensity, such as stair climbers and elliptical machines, to avoid too much impact on the joints. You can proceed step by step without sudden increases or decreases. Remember not to use intense exercise such as spinning classes.

2. If you are not a chubby person, but a thin person or just overweight/mildly obese, with less than 22% sebum:

So no matter what, you should build muscle first. Building muscle means focusing on it, giving up aerobic exercise as much as possible, and taking in nutrition in the manner of "high carbs, medium-high protein, and medium-low fat".

Many people view the fat-loss period and muscle-gain period in isolation, so I need to explain:

1. Gaining muscle will inevitably lead to gaining fat, which is unavoidable. It does not mean that you will "specially" reduce fat by doing aerobic exercise. So even if you reduce fat first, gaining muscle later will still lead to fat, and then you will fall into the contradiction of "gaining muscle or reducing fat";

2. The muscle-building period should be more than 50% longer than the fat-loss period. Fat-loss may be completed in 3 months, but the muscle-building period should be arranged for 3-12 months. Generally, I recommend at least 6 months.

Muscle growth is very slow. Under ideal conditions, a pound of muscle growth per month is already considerable. Generally speaking, of the weight you gain, only a few hundred grams or even dozens of grams are actually lean muscle.

Therefore, gaining a few pounds in a month is the same as losing a few pounds in a month. It is very "watery". The reason why "Asia's No. 1 Dimension" Xiaolu has such a physique (arm dimension 56 without congestion) is not because he is really gifted, but because of his spirit of accumulating strength for a breakthrough. Don't forget the hard work behind him and the nearly two years of muscle growth!

3. After a sufficient muscle-building period, the real increase in muscle mass will bring you a complete change. Muscle mass will increase your metabolism, enhance your endurance, and improve your physical fitness. In the subsequent fat-reducing period, as long as you take proper protection, you will usher in a perfect transformation!

If there is not enough muscle, it is difficult to reach the ideal state and maintain it by simply losing fat. After all, the body's metabolism needs to rely on muscles to maintain.