Should I lose weight or shape myself first when I weigh 120 pounds

Whether to lose weight or shape 120 pounds first depends on the body fat percentage. It is recommended to lose weight first when the body fat percentage is high, and shape directly when the body fat percentage is normal. When the body fat percentage exceeds the healthy range, fat accumulation may mask muscle lines, and weight loss should be the primary goal at this time. By combining aerobic exercise such as jogging and swimming with dietary control to create a calorie deficit, daily calorie intake is slightly lower than consumption, and priority is given to reducing refined carbohydrates and high-fat foods. When the body fat percentage drops to the range of 20-25% for females and 15-18% for males, muscle contours gradually appear. At this time, adding resistance training can more efficiently shape the body shape. During the weight loss stage, whole-body strength training can be combined to prevent muscle loss, but it is not advisable to excessively pursue local shaping effects. When the body fat percentage is within the normal range but the muscle mass is insufficient, systematic shaping training can be directly performed. Adopting a differentiated training mode for different muscle groups, such as deep squats to strengthen the lower limbs, push ups to exercise the chest muscles, and protein supplementation to promote muscle synthesis. At the same time, maintain moderate aerobic exercise to maintain body fat levels and avoid the rebound of body fat caused by pure muscle gain. During the shaping stage, attention should be paid to the standardization of movements, using instruments such as elastic bands and small dumbbells to gradually increase the load. Body adjustment should take priority over weight breakthrough.

Weight loss and shaping are not completely separate processes, it is recommended to regularly measure body fat percentage and adjust the plan. Regardless of which path is chosen, it is necessary to ensure a daily protein intake of 1.2-1.5 grams per kilogram of body weight and a sleep duration of no less than 7 hours. The exercise plan should include warm-up and stretching exercises, and professional coaches can be sought for guidance in the early stages to avoid sports injuries. Body weight is not the only standard, and signs such as waist to hip ratio and muscle density can better reflect the effect of body shape improvement.