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Lose weight with the help of fitness it makes sense for small values of it - from 1 to 7 kilograms. In this situation, there is a real opportunity to achieve positive results and lead figure in its norm. Look into article about about phentermine without prescription for weight loss pills. Before training, a little theory. At first glance, it looks simple and effective - with the help of fitness increases energy consumption, this energy the body gets, splitting of fat reserves, eventually the amount of fat is reduced, and the person thinner. But the processing power is not so straightforward, there are 2 other sources that are used in the first place (before the start split body fat). 1. Glucose and fructose - used in the normal life of the organism. 2. Glycogen - glucose reserve in the liver. When the concentration of glucose in the blood (this occurs when increased physical activity), glycogen is converted to glucose and enters the bloodstream. The body expends energy in the following sequence: 1. Glucose and fructose in the blood 2. Glycogen in the liver 3. Fat Based on these factors derive the basic rules of fitness training for weight loss. 1. Length of training should be more than 40 minutes. 2. During the training must be constantly increased heart rate and breathing, of course, within the normal range. 3. Organism needs long-term, but not intensive load. 4. In the week to hold from 3 to 6 workouts. 5. Prior to training, during and after the obligatory drink water. We consider 2 options for fitness training weight loss - 3 - and 6-recurrent training per week. Plan training for weight loss at 6-week classes in single Each training session will take about one and a half hours, we have 6 training days, Sunday - closed. There are 6 major muscle groups in the body: shoulders, arms, back, chest press, leg. At each training session are working one muscle group, you can do it in any sequence. Training consists of 4 stages: 1. Warm. It must be active on a treadmill or stationary bike (they can be rotated at various training sessions), lasting about 20 minutes. If there are no simulators, required regular jogging. 2. Bulk. 3.4 Perform exercises 5-6 approaches with 15-20 repetitions for muscle coached. Pause between sets to restore breathing should not be large. 3. Training cycling or treadmill for 10 minutes. 4. Regenerating exercises - deep breathing, stretching the trained muscles. Monday 1. Warm up for 20 minutes on cardio (jogging path or bike). If it goes in the right temperature, you sweat. After the workout do a pause to recover breath and go to the main part of training. 2. Do the exercises, the muscles being worked shoulder girdle. * Bench bar because his head wide grip. * Lifting dumbbells in hand to the horizontal level. * Lifting dumbbells in front of you to the horizontal level. When training all muscle groups try to trim the weight of such a complication, so that you can perform 15-20 repetitions. Fulfilling the third and further approaches that can reduce weight, but to feel the load on the muscles. After the last exercise pauses to catch your breath. 3. 10-minute workout on the cardio 4. Make 10-15 calm, deep breaths, better while walking. Perform circular motions with his hands in the shoulder girdle, arms straightened, 10 movements in one direction and the same in another. Tuesday 1. Warm is the same as Monday, if possible, you need to change the cardio. 2. Perform the exercises are being developed arm muscles (flexor and extensor). * Seated barbell standing. * Alternating bending hands with dumbbells. These exercises train the flexors. * French bench press. * French press with dumbbells, seated. These exercises for the extensors of the hand. Training high temp. 3. 10 minute sessions on the cardio. 4. Make 10-15 quiet breaths. Wednesday 1. Repeat warm-ups, as in the previous workout. 2. Perform exercises for the muscles of his chest. * Bench press wide grip. * Layout of dumbbells on a flat bench. * Push the floor, benches or bars. 3. 10-minute workout for cardio. 4. Make a leisurely 10-15 breaths, then you can do this exercise - the simultaneous kick straight arms in a horizontal plane at shoulder level, trying to take them back as far as possible. When performing the exercises must be felt chest muscle strain. Thursday 1. Perform warm-up, as in the previous workout. 2. Do exercises for back muscles. * Chin on the horizontal bar or rod on the block wide grip behind his head. * Pull the bar into the slope to the stomach, you can perform a similar motion on the simulator. * Thrust barbell to his waist, with emphasis on the opposite hand and knee. 3. 10-minute workout for cardio. 4. Make 10-15 quiet breaths, and then the torso forward - trying to get the floor with his hands, feeling the stretch the back muscles, then arch the torso several times before. Friday 1. Repeat warm-up, only now it takes 30 minutes. 2. Exercises for abdominal muscles (the press). * Lifting the trunk to the legs. * Lifting the legs to the torso. 3. 10-minute sessions on the cardio. Saturday 1. Perform workout on cardio for 20 minutes. 2. Do exercises for the leg muscles. * Squats on his shoulders. It makes sense to change the relative positions and distance between stops. * Attacks with a barbell on his shoulders. * Are working on the hip flexors and extensors on special trainers. 3. 10-minute sessions on the cardio. 4. Make 10-15 quiet breaths, and then some exercises for stretching the leg muscles. Coaching for weight loss, with 3 one-time classes per week Basic differences in these workouts is not only now at each session to explore the two muscle groups. On Monday - shoulders and arms; Wednesday - chest, back, Friday - the press and leg muscles. If such an organization Occupation per week worked out the major muscle groups, which contributes to weight loss. Described the training regime must be observed in about 1,5-2 months after the start of classes. Initially, it makes sense to gradually increase the pressure to exercise was not stressful for the body and muscles ached.