The subject of local fat burning has always fascinated people - after all, it would be great to remove unwanted fat from one body part only. Unfortunately, all the scientific arguments backed up by experience deny the possibility of getting rid of fat from selected parts only (apart from invasive, even life threatening surgical methods burdened with many possible complications).
Unfortunately, it does not convince hundreds of people doing for example the Weider's aerobic 6 pack training program. The premise of this training is to burn fat in the abdominal region by performing hundreds of crunches every day. Many people then conclude with surprise that after many days of torturing abdomen with similar training programs, they still have large quantities of fat in their stomach area.
Paradoxically, abdominal exercise is not the way to reduce the fat deposited around waist!
So how to cope with it?
1. Use proper diet aimed at reduction: you should provide fewer calories than your body needs. Development of such a diet may be done by a dietitian or you can use ready-made plans and dietary calculators on the Internet.
2. Most importantly, do not exercise only the abdominal muscles but the whole body, at the gym for example. The program covering most of the muscles in the body is called FBW (full body workout).
Strength training will speed up your metabolism and improve blood circulation.
3. As a complement to strength training use marches, walking or running, cycling, swimming, jogging or interval training (selection of appropriate activity depends on your condition, age, body fat level, fitness and strength, available equipment).
Next, you observe your body and changes in it over time, ie. waist girth, thigh girth - which will allow you to evaluate the effects of fat reduction. As you progress, adjust your diet.
If you do not see any effect, it means you are making mistakes in your diet or training. The biggest nightmare is snacking between meals, especially sweets which prevents fat reduction. If you follow the diet meticulously and do not make mistakes in calculations, you will begin to lose fat.
Another wrong approach involves calculation of calories burned by indications of electronic equipment at the gym (bikes, ellipticals, steppers, etc.). Unfortunately, how many calories you burn during exercise depends on a large number of factors (age, weight, fitness, metabolism, heart rate etc.). In addition, with many types of training much more important is how the training affects yourself even many hours after you work out (effect on metabolism, eg. training with weights, crossfit or intervals).
And even more complicated is the question of energy sources calories are derived from (fats, unfortunately, are disposed of very slowly).
Finally, food supplements issue should be mentioned that are to help reduce body fat. Unfortunately, without a structured diet and thoughtful, multi-week training these preparations turn out to be completely useless (although something completely different, for obvious reasons, can be read in advertisements of these substances). Even worse, a lot of the so-called burners have no effect on human adipose tissue (according to scientific experiments from independent sources, eg. L-carnitine, regardless of the dose, proved to be inert to man, that is: is does not facilitate the reduction of fat in any way). Similarly we remain indifferent to small doses of caffeine and many plant compounds. You should give a serious thought to the sense of purchasing burners.
Unfortunately, none of these preparations will allow local fat burning, possible is only the overall impact on your organism.
Before starting any physical activity, examine your health - consult your doctor and get a permit for a given activity (especially if you have high level of fat in the body, spine injury or posture problems, high blood pressure, vision problems etc.). If you haven't performed any physical exercises for a long time, it would be best to start your training from marching (lasting 1-2 h, 3-4 times a week). As you gain strength and fitness, you may start your regular jogging training.
To sum up: you can burn fat globally, not locally. The most effective are dietary changes and the implementation of an appropriate training.