Do fat people gain muscle first or lose fat first when exercising

People with a large body weight base are usually recommended to lose fat first and then gain muscle. When the body fat percentage is high, the efficiency of muscle gain is low and may increase joint burden. The specific choice needs to be comprehensively judged based on factors such as body fat percentage, muscle mass, and health status. It is more scientific to prioritize weight loss for obese individuals with a body fat percentage exceeding 25%. When conducting strength training in a high-fat state, the proportion of fat breakdown for energy supply decreases, and the efficiency of muscle synthesis is limited. Continuous aerobic exercise combined with dietary control can effectively reduce visceral fat and lower the risk of cardiovascular disease. After reducing joint pressure, the completion and safety of subsequent muscle training movements will be significantly improved. During the weight loss stage, resistance training can be added appropriately to maintain basal metabolism, but it is not advisable to pursue high weight and high intensity. Special populations with severe muscle mass deficiency and body fat percentage close to normal may consider increasing muscle mass first. This type of situation is more common in overweight individuals who have been dieting for a long time, and their basal metabolic rate is severely impaired. Gradual strength training combined with a high protein diet can rebuild muscle tissue and improve metabolic levels. But it is necessary to strictly control the calorie surplus within a reasonable range and avoid synchronous fat accumulation. During muscle building, moderate aerobic exercise should still be maintained, and it is recommended to use low impact swimming or elliptical machine training. Regardless of which path is chosen, it is necessary to establish a scientific diet plan and training cycle. During the weight loss period, the daily calorie deficit should not be too large, ensuring sufficient protein intake per kilogram of body weight. During the muscle building period, it is necessary to regularly adjust the training plan to avoid the plateau period, while monitoring changes in body fat. It is recommended to develop personalized plans under the guidance of professional coaches, conduct regular body composition analysis, and dynamically adjust training priorities based on phased results. Weight management is a long-term process, and it is important to avoid seeking quick success that may cause physical harm.