Should thin people build muscle first or lose fat first when exercising

Skinny fitness usually recommends building muscle first before considering weight loss. Muscle building can help improve basal metabolic rate and provide better physical conditions for subsequent weight loss. The muscle growth stage requires scientific strength training and reasonable nutritional supplementation to stimulate muscle growth. Strength training should focus on compound movements such as squats, hard pulls, and bench presses, which can stimulate multiple muscle groups simultaneously. In terms of diet, it is necessary to ensure sufficient calorie surplus, with a daily protein intake of 1.6-2.2 grams per kilogram of body weight, while paying attention to a balanced intake of carbohydrates and healthy fats. During the process of muscle gain, there may be a slight increase in body fat percentage, but this is a normal phenomenon and there is no need to worry excessively. The period of muscle gain usually lasts for 3-6 months, and weight loss should be considered after there is a significant increase in muscle mass. During the weight loss stage, it is necessary to adjust training and dietary strategies. In training, the proportion of aerobic exercise can be increased while maintaining strength training to prevent muscle loss. It is necessary to create an appropriate calorie deficit in diet, but protein intake still needs to be maintained at a high level. The speed of weight loss should not be too fast, and it is advisable to control the weight loss within 0.5-1 kg per week. Losing weight too quickly may lead to muscle loss. For thin people who already have a low body fat percentage, weight loss may not be the primary goal. Maintaining muscle mass while slowly improving body fat percentage may be a more reasonable choice.

During the fitness process, pay attention to gradual progress and avoid rushing for quick results. The training plan should be adjusted regularly according to individual circumstances, and the diet should ensure a balanced nutrition. It is recommended to record training data and physical changes, and seek guidance from professional fitness coaches or nutritionists if necessary. Maintaining a regular schedule and adequate sleep are equally important for gaining muscle and reducing fat, as they are key factors in achieving ideal fitness results.