I know it is difficult to gain muscle and lose fat at the same time, and it is also difficult to talk about how to do it rationally. I hope the opinions of professionals.

It is not difficult to lose fat. Bobby jump is a terrible fat-reducing action, which mainly depends on perseverance. If you are thin, it is recommended not to lose fat first. Lift the muscles first, and put the fat reduction in the back. Three golden moves to build muscle, gym, bench press (chest), hard pull (back) and squat (leg). If you don't have time to go to the gym, do push-ups (chest), pull-ups (back) and squats (legs) with your bare hands. These three parts are all large muscle groups, and they practice different parts for three days every day. For example, chest on Monday, legs on Tuesday and back on Wednesday. I practiced my chest again on Thursday, so my chest muscles just rested for three days. Rest more, go to bed early, supplement protein (beef, chicken breast, eggs, milk, fish) carbohydrates (rice, oats, grains, vegetables, fruits), eat less and eat more meals. Training must be gradual and cyclical, and each training is stronger than the last one, so that muscles will not stop growing because of the adaptive strength. If you want to gain muscle and lose fat together, you have to work hard on your diet and try to lose fat. Then it's inconvenient if you eat out often. You can take a bowl and brush it with water. In fact, if you really want to achieve something, find a better coach, otherwise you will often hit a wall all the way. Then add the coach's WeChat, and ask him immediately if you don't understand anything.