The problem of excess weight necessarily requires an integrated approach to its solution. Sports is one of the most important components of the complex. But keep in mind that the "fight" should be systematic, not occasional. A combination of strength training and aerobic training helps burn fat best.
Instructions
Step 1
Keep in mind that if you are prone to gaining excess body fat, especially in the lower body, then you need to combine competent training and proper nutrition. At the same time, fasting or unreasonable restriction in the amount and quality of food consumed will only lead to further aggravation of the problem.
Step 2
Combine aerobic activity (step, aerobics, dance, treadmill, stationary bike) and strength training with progressive weights. Do not be afraid to build big muscles, you just won't be able to do this in a normal workout regimen.
Step 3
Develop a training program under the guidance of a competent trainer. To successfully burn fat and develop beautiful proportions, a load on all muscle groups is required, including the upper ones (arms, chest, back) and a gradual increase in weights.
Step 4
Aerobic loads should make up 30-40% of the total training time, and the rest should be power loads. The ideal option is 1-2 times a week group classes on the steps or general strength classes "Global training" (GT), "Functional training" (FT). And 1-2 times a week classes in the gym with simulators and dumbbells according to an individual program.
Step 5
Don't be under the illusion that 2 hours a week in group classes will help you look significantly better. This is enough only if you are already in good shape and you just need to maintain it. And if the figure needs adjustment, then be prepared to work actively 4-5 hours a week.
Step 6
If you are not a gym lover, then you have essentially one alternative - a pool. When swimming, all the muscles of the body work, while the resistance of the water creates a burdening effect, and the low ambient temperature requires the body to burn a large number of calories.
Step 7
To speed up the burning of excess fat, it is necessary to speed up the metabolism. In addition to sports, this is facilitated by: massage, sauna or steam bath, hot baths (but you need to be careful with this, there may be contraindications for health reasons), contrast shower, hydromassage and good sleep.
