In terms of diet, we must adhere to a low-carbon water diet. The daily carbohydrate intake is guaranteed to be fist-sized, including rice, steamed bread, noodles, potatoes, sweet potatoes and so on. Try a low-sugar diet and avoid any added sugar. At the same time, it is suggested that you supplement some dietary fiber, adjust the intestinal flora and balance the intestinal balance in the early stage, so that you can actively reject the temptation of sweet staple food and junk food and maintain good eating habits.
Exercise at least three times a week. If you go to the gym less in a week, you can try to promote the burning of body fat during exercise by taking a diet or sports drink containing tea polyphenols and guarana, so as to achieve the effect of one-time fitness and double fat reduction.
Finally, adequate rest is very important. After high-intensity exercise, it is easy to get excited and difficult to fall asleep. You can try to supplement anthocyanins and bovine colostrum in sports drinks to relieve tension, get better sleep and bring better state to the next exercise.
If you want to gain muscle, it is recommended to reduce body fat before considering gaining muscle. You can go to the gym or buy a weighing scale that can measure body fat. The body fat of boys is about 15%, and girls can start to gain muscle after 20%.
I wish you success in losing fat and gaining muscle ~