You will need
  • - power schedule;
  • - cabbage and yogurt;
  • - honey or blue clay;
  • - jump rope.
Determine what caused the problem with the legs. If the fat is a result of the termination of training, the actions will be one, if it was the knee always, the time and effort to solve the problem will take longer. In any case, to completely get rid of excess fat in the problem area, it is necessary to approach comprehensively.
Proper nutrition is not only the key of success in getting rid of fat, but also an indicator of health. Before workouts, eat protein foods. Especially useful for cheese and any dairy products, chicken breast, Turkey, legumes. Avoid fatty and heavy foods. Good for food and fish, vegetables and fruit. To eat not only the correct food, but in a certain routine. Make a schedule for myself. The best would be, if every day a meal will at the same time. It is better to eat small portions 4-5 times a day. For Breakfast you can eat the high-calorie foods, but the dinner is limited to tea.
Masks and body wraps have become increasingly popular in combating fat. No exception and fat on the knees. Create a habit to do 1 once a week mask, and 1 time wrap. Recipes masks for getting rid of fat is a lot. For example, you can take a known recipe cabbage masks. Take a small Kachan cabbage, shred it. Then mix with a small amount of yogurt. The consistency of the mask should be fairly thick. To apply it is necessary for pre-steamed legs. And on top of the mask it is necessary to impose a cotton bandage. Keep the mask for 15-20 min it is necessary
The most effective wraps for legs - honey and clay. Honey spread on problem areas of the body and over wrap with cling film. Put enough warm clothes. The process of applying clay masks are completely identical. The only difference is that the blue clay must be pre-diluted with warm water until a slurry. After clay wraps should be applied on the knees moisturizer that the skin was not dry. To keep these wraps need 3 hours.
Set of workouts will be optimal if be combined and cardio activity and strength. Start with cardio training. Running and walking will help to burn extra calories and warm up muscles. To run you need at least 30 minutes.
Of exercises best suited squats. Do 3 sets of 20 times. Gradually increase the number of repetitions and approaches. During squats keep your back straight, feet should completely touch the ground. Be careful during the squats the weight shifted to the toe. Do lunges. There are 2 types: lunges, standing in one place, and lunges while walking. These exercises will help remove fat on my knees from all sides. Lie down on one side. The leg lying on the floor, bend the knee. And the second leg draw strokes. This will improve the condition of my knees at the sides. It is also noteworthy that at the same time this exercise will help to strengthen muscles and the gluteus muscles.
Buy a jump rope and jump on it. Start with continuous jumps for 1 min, and then increase the time range. It is also necessary to control the number of jumps performed for 1 min. Jumping rope will help to not only get rid of fat knees, but excess fat throughout the body. This exercise can replace running.