Do you want to lose weight by doing weight loss exercises or muscle building exercises

In the early stages of weight loss, it is recommended to prioritize weight loss exercises. After the body fat percentage drops to a healthy range, muscle building training can be gradually added. Weight loss exercise mainly promotes fat breakdown through calorie consumption, while muscle building exercise increases basal metabolic rate by increasing muscle mass. The combination of the two can achieve long-term weight management.

Weight loss exercise is mainly based on aerobic training, such as slow jogging, swimming, cycling and other low-intensity sustained exercises, which can directly mobilize fat for energy supply. The effect is more significant if it lasts for more than 30 minutes each time, and combined with dietary control, it can steadily reduce body fat percentage. High intensity interval training is also an efficient way to lose weight, but it requires a certain physical foundation. People with high body fat percentage who engage in weight-bearing training too early may appear stronger due to muscles being wrapped under the fat layer.

Muscle enlargement training focuses on resistance exercises, including equipment training, weight training, etc., and achieves muscle hypertrophy through excessive recovery after muscle fiber micro injury. For every 1 kilogram increase in muscle mass, the daily basal metabolism can increase by about 50 calories. However, the process of gaining muscle requires sufficient protein and calorie surplus, and directly increasing muscle mass when the body fat percentage does not meet the standard may lead to synchronous fat accumulation. It is recommended to focus on muscle building when the male body fat percentage is below 18% and the female body fat percentage is below 25%, or to alternate between cyclic training modes.

Fat loss and muscle gain are not opposing choices, and should be dynamically adjusted based on the results of body composition testing. During the weight loss period, a small amount of strength training can be retained to prevent muscle loss, while during the muscle gain period, the amount of excess calories should be controlled to avoid excessive fat growth. Arranging 3-4 aerobic exercises and 2-3 strength training sessions per week, combined with a high protein, low-carbon diet, can not only improve metabolic levels but also shape a tight physique. It is recommended to conduct body fat scale measurement or body composition analysis before implementing the exercise plan, and design a targeted exercise combination plan for each stage.