How to get rid of fat?

Usually, when approached with a question about body fat, I'm asked something like: "What exercise to do for getting rid of fat on their hips or belly?"

                      Invariably respond that can reduce body fat everywhere or not. Many believe, incorrectly you can just reduce fat in the abdomen or the buttocks or thighs. It's false! All studies have proven this.

                 So the question that I ask for an exercise to remove fat from one area of ​​the body have changed. So they will actually tell them that exercise is good for reducing body fat, for that it decreases or increases, while in all body areas, but visible in some larger stores, located usually , the abdomen buttocks and thighs.

               In fact, any exercise is good for is consuming calories. However, some consume more calories per minute, and others less. Perhaps as a novice would rush immediately to choose the exercise that consume more calories per minute. This is a mistake. You need to choose an exercise that you like and that is quite easy you can make it day by day, every 30-60 minutes. Or you can choose several exercises that alternate weekdays them to break the monotony and require different muscle groups each time.
Here is a table of caloric intake per minute of some common types of exercise
ACTIVITY 90 kg 100kg 75kg 55kg 65KG
A. went-6, 5 km / h 3.8 4.7 5.5 6.3 7
2.urcat hill 5.5 6.9 8 9.2 10.5
3.coborare ski 5.7 7.1 8.5 9.9 11
4.fotbal (amateur) 6.5 8 9.5 11 12.5
5.mers roller 15km / h 11 13.5 16 18.5 21
6.sarituri rope 10 12.1 14.5 17 19.2
7.alergare 10.5 13 15.3 18 20.1
8.inot (voniceste) 10 12.2 15 17 20
9.box 8.4 10 12 14.1 16
10.box-Taylor 9.5 11.4 13.5 16 18
11.baschet 7.5 9 11 12.4 14
12.ciclism (moderate) 7.5 9 11 12.4 14
Amateur 13.tenis 7.5 9 11 12.4 14
14.antrenament circuit with small weights 7.5 9:11
12,4 14
15.culturism 5.4 6.9 8.1 9 10.7

              Read the table and choose an exercise that will be easy to reach.
For example, running is very good, but first start with walking, gradually increasing the distance and only when you can go easily for a full hour, go to running slow 5-10 minutes a day in the first week, walking incompletarea , and from there advanced to 20-40 minutes trepatat running, within a few months. Then enter the race faster every 5 min instead of 5 minutes running slow, gradual and closer. Week, take 2 days of rest, nonconsecutive, to allow full recovery of muscle tendons.

            Progress in intensity and duration of exercise should be done in accordance with increased exercise capacity of the body. If you feel tired, you have slightly exaggerated and should reduce the volume or intensity of exercise.
Attention to exercise choice!

              The very fat is not good to run or jump, for their great weight can injure the lower back, knees or ankles. Swimming, walking, bodybuilding is more appropriate activities until their weight is reduced.

            Bodybuilding is the particularity that builds muscle mass, and this "burn" calories at rest.

         Exercise, no matter which one you choose, burn calories, but if not change your eating habits that led to the accumulation of body fat, the results will be modest.

        Understand that body fat is actually energy (calories) stored in fat cells in the days you eat more calories, you reduce calories and daily introduced with food, you will lose weight in a fast pace.

            This fat is deposited under the skin, as I said, a reserve of energy and a mass media however have it or you put it in a hostile environment, such as the Sahara, not decrease. Last sentence should read as follows: no massage or sauna does not diminish the amount of body fat. Significant amounts of fluid are removed, but not fat and as soon as you drink water, returns to the original weight.

           Very effective is diet in relatively large amounts of protein from lean fish, chicken, turkey, beef, milk, yogurt or cheese with 0.1% fat, the egg whites and small amounts of carbohydrates from vegetables and fruits , avoiding the possible consumption of potatoes, rice and products made from wheat flour. Also the amount of fat should be greatly reduced.

             All, diet and exercise, should be long-term support because the correct rate is 1 kg weight loss per week. If you "press the accelerator" too much, could u resist breast more than 1-2 weeks.