Fat loss and muscle gain can not be carried out at the same time, but should be carried out in a consistent order, the best way to carry out muscle gain is anaerobic exercise, such as strength-type equipment exercise, specific exercise for large muscle groups, such as the upper limb biceps, triceps, lower limb biceps, triceps, gluteus maximus, flounder muscles, etc., can be muscle gain through equipment training. Muscle building exercise, anaerobic exercise after 10-15 minutes can be fat loss exercise, the best fat loss exercise for aerobic exercise, aerobic exercise to jogging, hiking, swimming, aerobics, etc., can improve the resting heart rate, increase the metabolic rate, which is one of the fastest way and method of fat loss, weight loss. Although fat loss and muscle gain can not be completed through the same exercise, but can complement each other, mutual benefit, to multiply the effect of half the effort.