From the outset it must be said that the significant decrease in weight is not an easy thing to do, requiring a lot of willpower on your part to comply fully with required software. For fat loss recommend a combination of cardio and diet modification program.
Training will last 45-60 min. and will be conducted early in the morning, preferably on an empty stomach, so that the best fat burn. Training will begin with a few slight warming and stretching exercises (stretching), which will not take more than 5-10 minutes. then you continue with the training part. To get the best results the exercises should be performed with high intensity, which is on the heart rate must be at least 65 percent of maximum heart rate (you can find your heart rate under "Tests" ). Most effective board devices are running, stationary bike and the treadmill. If you do not have access to a gym equipped with such devices can go cycling, running or walking in step march, the only downside being that you can not measure heart rate during exercise. For example, if a jogging approx. 10 km / h, you burn 10 to 15 calories / min., Depending on your body weight.
On diet will be low-calorie, which means you consume fewer calories than your daily need. For a real effect and rapid weight loss diet you should consume approx. 300-500 calories less than normocalorica diet daily (daily normocaloric it needs are all under the heading "Tests"). This reduction will be very easy to endure long periods of time, the effort required is minimal (you will not feel hungry). Avoid carbs because they are used as an energy source, in their absence from burning body fat deposits. You will need to follow a very strict diet, fat, sweets, salads based on raw, lean beef or fish, chicken etc.. Also, a weight loss supplement will be of great help.
