Functional sports activities to burn excess calories, calories that are not to be fat in the body. Exercise regularly with moderate to severe intensity plays an important role in preventing various diseases and help to combat adverse effects of excess weight. Aerobic exercise, at least 30 minutes every day and carried out regularly, has been proven to burn fat and tighten muscles. That's why aerobic exercise should be part of a strategy to cut the excess weight.

However, if we add aerobic exercise with muscle-building exercises, like lifting weights, the result will be better. "Muscle tissue requires more calories," says Janet Walberg Ranin, PhD, professor in the Exercise Science Program at Virginia Polytechnic Institute, United States. If we increase muscle mass while reducing fat, then we increase the burning capacity. "Until the late afternoon, when you sit in meetings or reading, your muscles are just continue to work to burn calories," says Ranin.

Endurance exercise is not only limited to lifting weights. If you really want to train other muscle groups, the best way is to go to the gym and ask the coach to show the exercises right. In the gym there are also various tools to use the neck muscles, arms, chest, or legs. If you already know, you could do a similar exercise at home. Choose a fairly regular practice of intense, frequent, and in sufficient time period with the right kind of exercise gradually. The more often you do it, the faster increase your muscle mass. Thus, the more fat burning.