I feel if I focus on mainly muscles rather of losing weight the weight with drop.
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The first thing you have to do is one first then the other. The reason why is because the processes to do both differ quite a lot and don’t mix well
To lose fat you have to do cardio. So,
Medium intensity – 4/5 times a week of running, swimming, climbing or cycling
high intensity – running up hills, be part of a top football team
How fast you want results is down to you. Choose high if you want it quick.
that will tone you up and build good functional strength.
Once you reach that goal the you want to focus on weight lifting. In general you will want a balance of cardio and weight training.
To build up do light weights first, get the execution right on all exercises, the increase the weights. Lift heavy and less reps. That will get you muscles and keep a good diet of carbs and proteins
For a routine follow this
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