What is the order of weight loss and muscle gain for girls

The recommended sequence for girls to lose fat and gain muscle is to first lose fat and then gain muscle. When the body fat percentage is high, priority should be given to losing fat for better visualization of muscle lines. Weight loss is mainly achieved through calorie deficit, while muscle gain requires a combination of strength training and protein supplementation, both of which need to be adjusted according to individual differences such as body fat percentage and exercise foundation.

During the weight loss stage, aerobic exercise should be the main focus, combined with dietary control, such as jogging, swimming, cycling, etc. every week, while reducing refined carbohydrates intake and increasing the proportion of vegetables, fruits, and high-quality protein. After the body fat percentage drops to the normal range, the proportion of resistance training can be gradually increased, and compound movements such as squats, hard pulls, and bench presses can be used to stimulate muscle growth. The daily protein intake should be appropriately increased. Individuals with a foundation in exercise or low body fat percentage can start by increasing muscle mass through strength training, and then undergo refined weight loss. Some girls with moderate body fat percentage but insufficient muscle mass can use the method of restructuring their body composition simultaneously, that is, increasing protein intake and strength training intensity while maintaining calorie balance. This method requires high demands on diet and training plan, precise control of carbohydrate to fat ratio, and regular adjustment of training program. Novices suggest implementing it in stages to avoid offsetting the effect due to the simultaneous creation of heat gaps and surpluses. Regardless of the order chosen, daily protein intake, sufficient sleep time, and timely supplementation of nutrients after training should be ensured. During the fat loss period, the frequency of aerobic exercise can be appropriately increased, while during the muscle gain period, attention should be paid to gradually increasing the training intensity. Regularly monitor changes in body fat percentage and muscle mass, adjust plans based on body feedback, and consult professional fitness coaches or nutritionists to develop personalized plans if necessary.