Six fitness exercises to build muscle and lose fat at the same time

Many people want to achieve both muscle building and fat loss when exercising, so that they can lose excess fat and get a good figure. Is there really such a method?

1: 1. Stand firmly on the ground with your right foot, lift your left foot up until your thigh is parallel to the ground, bend your arms, and place your right hand in front and your left hand behind, in a natural swinging state, as a preparatory action. 2. Bend your right foot slightly, press your body downward, and kick your left leg backward; your hands change to the left hand in front and the right hand behind, which can exercise the muscles of your right foot. Repeat 15 times and then switch sides and do the same 15 times.

1: 1. Stand with your arms and legs shoulder-width apart, and stretch your arms parallel to the ground as a preparatory action. 2. Squat down with your thighs, feel your buttocks sitting back, and swing your hands backwards. 3. Jump up with force, stretch your arms toward the sky, and then return to step 2 and repeat the jumping action about 15 times.

1: 1. Kneel on all fours, with your arms and legs shoulder-width apart and your back straight. 2. Raise your opposite arm and leg parallel to the ground, exert your abdominal force, and keep your hips straight to properly train your core. Repeat 15 times before switching sides.

1: 1. Look straight at the ground, pull your shoulder blades back, squeeze your arms together, and touch the ground with your toes. 2. Lift your arms in a straight line and then press them down without touching the ground, like doing a push-up. 3. Use the force of your palms to push the ground down to lift your hands into the air, then return to step 2 and repeat 15 times.

1: 1. Place your hands and feet shoulder-width apart, support your forearms on the ground at 90 degrees, and touch the ground with your toes. Lift your body off the ground. Keep your trunk, hips, and legs in a straight line as much as possible, and look straight at the ground. 2. Stretch your arms upwards to form a straight line, lift your body off the ground, and increase the distance. Repeat steps 1 and 2 15 times.

1: Aerobic training helps you lose weight, but too much training can be detrimental to your health and affect muscle growth and metabolism. It is recommended that you do aerobic training only three times a week. Aerobic training is best done before breakfast, because if you don't eat, your body will have to use fat reserves to replace carbohydrates for energy. In addition, limit your anaerobic weight training to less than 30 minutes and use high-intensity training to help consume more carbohydrates.

We have good physique and some muscles, but due to work hours, we cannot perform long-term exercise very well. The above movements are very effective in building muscle and reducing fat.