How many hours a week you advice ?
And what diet ?
Thank you very very mich for yours answers !
I hear interval training burns the most fat. Run at a moderate pace for three minutes, then sprint for one, then run at a moderate pace again for three minutes, etc. To challenge yourself, make your recover time less than your sprint time (gradually. start out with it above your sprint time.)
As for diet, lots of protein, carbohydrates, and vitamins will help out. And calcium to keep your bones strong!
I'd recommend at least five days a week of one hour sessions. As for the other two days, one of them should be rest - sit around your house all day or something - while the other should be a fun workout, like going on a bike ride with a friend or taking a boxing class.
If you're just starting out, 30 minutes a day is sufficient. As you get more fit you'll have to add more time to get the same result. Doing too much too soon will burn you out or cause injury, so be careful.
A diet full of fruits and veggies is good. Get plenty of lean protein and low-fat dairy.
up until 30 minutes of exercise, all you are doing is what is call anaerobic (without oxygen) exercising. his means that you body is using up natural reserves of fast reflex chemicals in your body.
past approx 30 minutes, you go into what is called aerobic exercise(with oxygen).
this means that your body is now using oxygen to convert and burn your "stored up" energy, or fat.
so any exercise that goes past 30 minutes will burn fat.
you don't want to go too hard too fast though, as this is likely to result in burn out, and loss of initiative to continue the exercise on a regular basis.
it is recommended that 30 - 60 minutes of exercise, at least 3 times a week is a healthy, and more importantly, sustainable plan for weight loss and better health.
try and find the exercise that works best for you. and enjoy the results!