An important thing to understand that obesity is a process that can lose the weight, seems slow (perhaps even felt very slow). At the beginning of the weight loss is not too pronounced. But after a few months, the decline will start to be faster to achieve the ideal body. Here is a picture of the speed of weight loss as an illustration.
The curves of weight loss
Exercise Program
The program is in two parts, namely a program of cardio and strength training program is divided. Run this program for 3 months and every month to increase the intensity.
Cardio program (morning)
- Monday: 30 minutes swimming (with a free style or styles of frogs)
- Tuesday: 15 minutes (if you’re tired, rest 1-2 minutes)
- Wednesday: Gymnastics for 15 minutes (see below for motion)
- Thursday: 30 minutes swimming (with a free style or styles of frogs)
- Friday: 15 minutes (if you’re tired, rest 1-2 minutes)
- Saturday: Gymnastics for 15 minutes (see below for motion)
- Sunday: Rest
Gymnastics is located in a way that makes you sit on the bench (no sofa bed):
First lift your legs up and counts for 5 hold, then the lower back. Do as many repetitions as 15
Second Raise your right hand was on the face and hold for 5 counts in the lower back area. Do as many repetitions as 15
After lifting 15 reps and 15 reps put your hand to rest for 1-2 minutes, then repeat, was held to 15 minutes.
Weight lifting program (afternoon)
- Is the program three times a week, for example: Monday, Wednesday and Friday
- Bench press 20 reps
- 20 representatives’ lat
- Squat 10 reps (no need to keep the bar in this program under its own weight is hard enough)
- 20 reps Biceps
- Triceps pull-down-20 reps
- Seated Shoulder Press 20 reps
- Extension of the leg 20 reps
- 20 repetitions Hamstrings
After completion of lying leg curls to 5 minutes and repeat again from the bench leg loops back to complete two cycles.
Start with light weights to increase the first time and every time you exercise, the weight of 3.2 kg (with the exception of knee flexion is not necessary to take the bar or dumbbells).
Perform this exercise program for three months and watch your weight loss. Despite its weight in 2 weeks, they have more often.
