Should thin people gain muscle first or lose fat first

Thin people are usually advised to first increase muscle mass before considering weight loss. Prioritizing increasing muscle mass when body fat percentage is low can help improve basal metabolism and body shape. Muscle building requires scientific strength training and protein supplementation, while weight loss requires controlling calorie deficit and maintaining exercise intensity.

Increasing muscle mass is the primary goal for lean individuals to improve their body shape. Increasing muscle mass can improve basal metabolic rate, leading to higher fat loss efficiency in the future. By stimulating muscle fiber tearing and repair through resistance training, combined with daily intake of sufficient protein per kilogram of body weight, lean body mass can be gradually increased. Common muscle building exercises include compound movements such as squats, hard pulls, and bench presses. Strength training should be performed at least three times a week, with each group's repetition frequency controlled within a moderate range. In terms of diet, it is necessary to ensure a surplus of calories, a balanced ratio of carbohydrates and high-quality protein, and avoid muscle breakdown caused by fasting training. A very small number of thin individuals with body fat percentage close to the upper limit of the normal range can undergo short-term weight loss, but the speed of weight loss needs to be strictly controlled to avoid muscle loss. Adopting high-intensity interval training combined with moderate strength training, the daily calorie deficit should not be too large, and protein intake should be maintained at a high level. During the weight loss period, it is necessary to monitor changes in body fat. When body fat drops to a reasonable range, it should be promptly transferred to the muscle building stage to prevent long-term calorie deficiency from affecting hormone levels and exercise performance. Regardless of whether you choose to gain muscle or lose weight, it is important to ensure good sleep quality and adequate nutrition after training to avoid overtraining. During the muscle building phase, it is advisable to increase healthy fat intake, such as nuts and deep-sea fish; During the weight loss period, it is necessary to reduce refined carbohydrates while maintaining dietary fiber intake. It is recommended to undergo regular body composition testing, adjust plans based on muscle and fat changes, and consult professional fitness coaches or nutritionists to develop personalized plans if necessary.