Do thin people gain muscle first or lose fat first

Whether thin people need to gain muscle first or lose weight first depends on their body fat percentage and muscle mass. Those with high body fat percentage can lose weight first, while those with insufficient muscle mass are recommended to gain muscle first. It is more reasonable to prioritize weight loss when the body fat percentage exceeds the healthy range. This group of people, although lighter in weight, have a higher proportion of body fat, which may be accompanied by visceral fat accumulation problems. By combining calorie intake control with aerobic exercise, body fat percentage can be effectively reduced. During weight loss, resistance training can be performed appropriately to prevent muscle loss, but heavy weight training mode should not be used. Common ways to lose weight include aerobic exercise such as jogging and swimming, combined with a high protein, low-carbon water diet structure. When muscle mass is significantly low, the primary goal should be to increase muscle mass. People with thin and frail body types often have lower basal metabolic rates, and direct weight loss may lead to further muscle loss. Systematic strength training combined with a calorie rich diet can promote muscle synthesis. During the muscle building phase, it is necessary to ensure sufficient protein intake, and training should focus on compound movements such as squats and hard pulls. During the process of muscle gain, the body fat percentage may slightly increase, but after the increase in muscle mass, the basal metabolic rate will significantly increase, creating favorable conditions for subsequent weight loss. Regardless of which plan is chosen, it is necessary to develop a scientific training plan and dietary management. It is recommended to conduct regular body composition testing and adjust strategies based on muscle and fat changes. Warm up and stretch before and after exercise to avoid sports injuries. Ensuring adequate sleep helps with hormone secretion and muscle recovery. If there is malnutrition or metabolic disease, a plan should be developed under professional guidance.