Confusion in exercise

I have heard that if i want to gain muscle than i must incrse intensity in exercise and diet bt upto how much limit. should i always increase intensity regularly? I want to loose 3kgs fat and gain muscle in place of that.
What should  i do if i got exercise plateau?
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Doctor Answers (1) on Confusion in exercise

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Harisha N L Bangalore | General Physician
Hey, its better to go with gym trainer suggestion, usually exercise should be increased gradually, without straining muscles much , you can have egg, meat ,fish butter in your diet
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