1. Regular activity at least 3 times a week, preferably 5 times a week
  2. Regeneration 1x per week free day for regeneration
  3. Variety in sports and exercises
  4. Heart rate to 60-70% of your maximum heart rate and combine with weight training
  5. Improvement of fitness aerobic activity can be complemented by short but highly intensive workouts called HIIT (accelerates fat burning, metabolism)
  6. Regular sleep 6-8 hours a day - lack of sleep is one of the risk factors of obesity