First of all, the key to reducing fat is to control diet and increase aerobic exercise. A healthy diet, reducing foods with high calorie, high fat and high sugar, and increasing the intake of fruits, vegetables and protein can help you reduce excess fat in your body. At the same time, aerobic exercise such as running, swimming and cycling can accelerate the burning of fat and help you lose fat faster.
Secondly, muscle training can be achieved through strength training. Through weight lifting, push-ups, sit-ups and other strength training, you can increase the quality and strength of muscles. In the process of muscle gain, we should pay attention to the correct training methods and diet to avoid injury and affect health.
On the whole, whether to focus on losing fat or gaining muscle depends on personal goals and preferences. If you want to reduce the body fat rate first, you should focus on diet control and aerobic exercise. If you want to increase muscle mass, you should focus on strength training. But at the same time, we should also pay attention to the intake of nutrition to avoid the problem of insufficient nutrition or imbalance that may be encountered while losing fat and gaining muscle.
In short, whether you choose to lose fat or gain muscle first, the key is to maintain a healthy lifestyle, a reasonable diet and moderate exercise. It's best to consult a professional fitness coach or dietitian to make an appropriate training plan and diet arrangement to achieve the best results.