Is it right to lose fat first and then build muscle?

Losing weight is a topic that many people talk about. Fitness is also very popular in today's society. In order to have a strong body, many friends like to do fitness. However, there is a problem that deeply bothers them, that is, should they lose fat first or build muscle first? What are the steps? Is it right to lose fat first and then build muscle? Let us understand this issue.

If you have excess belly fat, you need to lose it. Doing anaerobic abdominal muscle exercises alone will not have much effect on fat loss. The key to training your abdominal muscles lies in the intensity of the movements, not the more times the better. For example, if you can do 200 sit-ups at a time, it is not as good as if you can only do 10 sit-ups at both ends. Because being able to do more than 200 reps is a way to train your endurance, it does not significantly increase the thickness of your muscle fibers.

Four exercises to train the abdominal muscles: sit-ups, supine leg raises, sit-ups, and hanging leg raises (increasing intensity in sequence). If you can do more than 30 sit-ups, then do leg raises; if you can do more than 15 leg raises, then do sit-ups; if you can do more than 15 leg raises, then do hanging leg raises. Practice three times a week, do 3 sets of one exercise each time, and do about 10 repetitions in each set. In addition, if the body fat percentage is higher than 10%, the fat will cover the abdominal muscles you have trained. This is why sumo wrestling has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

Fat loss is the most important thing in fitness. Except for those with thin constitution. The reason why you can't see eight-pack abs is because there is too much fat on your belly. The same goes for your round pectoral muscles. Before working out, everyone hopes to have Beckham's chiseled body, but in the end what they get is indeed a completely different look, and they feel a little disappointed when they look at themselves in the mirror in private.

The running speed is also very good:

Specific method: three times a week, 40 minutes each time. Depending on your situation, you can just jog quickly in the first two weeks, and then increase the time or mileage as appropriate. The time limit is forty minutes

Clock, run happily at will. If you increase the mileage, you can increase the speed within the time unit. Eight kilometers in forty minutes is my current result. Please forgive me for making fun of me, great master. Please don’t criticize me. If you are also doing strength training, put your cardio after your strength training.

The most effective way is to change into a pair of running shoes and start running now.

While exercising your abdominal muscles, abdominal fat is in the process of burning. Do sit-ups every day, more often, and more times. If you have the conditions to run, it will be even better (this way you will lose weight around your waist). The key is persistence, not how many movements you do, such as air bike pedaling, leg raises, kicking, sit-ups, side sit-ups, and half sit-ups. You can do these movements before you rest every day. There are no rigid rules. Immunity will decrease after exercise, so it is recommended not to do too much physical work after each exercise. Keep at it and your abs will show up. Reminder: Don’t forget to exercise your chest and back muscles while exercising your abdominal muscles, otherwise your body shape will be deformed.

In fact, whether it is losing fat or building muscles, it needs to be decided according to your physical condition. You need to choose a fitness method that suits you and follow the correct steps and methods to exercise. Only in this way can you achieve effective fitness results and enable us to have a strong and perfect body.