Characteristics: a combination of cardio, endurance, and strength. The purpose ofexercise to burn calories as much and as effectively as possible. The longer andmore frequently, the intensitasnya would be better. If the practice is done tobeing able to burn 7,000 calories, can lose weight up to 1 kg.
The required energy source: glucose, glycogen, and fat.
Calorie needs:
A diet low in calories and low in fat. Calories from carbohydrates: 45%-65%, protein: 20%-35% fat, 10%-35%. The deficit of 7,000 calories per month can losemore weight by as much as 1 kg (from either diet or exercise). When you do thiskind of exercise on a regular basis, you can burn off 500 calories. If you want todown 1 kg within a week, doing this type of workout 3 times a week, the calories you need is 1.264 calories/day.
.jpg "Exercises to Lose Weight Quickly (Cross training, boot camp, and more)")
Sample menu:
• Before sport: 1 sachet oat drink low calorie
• Breakfast: 1 sheet of bread wheat low-calorie cheese + tomato +.
• Snack: 1 tbsp sugar 120 cc of milk low fat + jelly
• Lunch: 1 medium-size boiled potato pieces, 75 g grilled chicken breasts, as wellas the strawberry salad, lemon sauce, fish sauce, and honey.
• Snack: 2 large slices of papaya.
• Dinner: 5-7 tablespoons red rice. 200 g pan-fried tofu and Japanesemushrooms with 1 tsp oil.
2. Sports we recommend one hour before eating.
3. choose carbohydrates that have a low glycemic index and use with proteinsthat are not easily hungry. Aerobic exercise that right will not cause excessivehunger after sport.
4. our body has sufficient energy reserves, enyahkan mind are always eating less.
5. don't feel after exercise calories burned very much, so they can eat a lotafterwards. Find out how many calories burned during exercise and calorie intakefrom food, from various sources, such as books, internet, personal trainer, or doctor.
The required energy source: glucose, glycogen, and fat.
Calorie needs:
A diet low in calories and low in fat. Calories from carbohydrates: 45%-65%, protein: 20%-35% fat, 10%-35%. The deficit of 7,000 calories per month can losemore weight by as much as 1 kg (from either diet or exercise). When you do thiskind of exercise on a regular basis, you can burn off 500 calories. If you want todown 1 kg within a week, doing this type of workout 3 times a week, the calories you need is 1.264 calories/day.
Sample menu:
• Before sport: 1 sachet oat drink low calorie
• Breakfast: 1 sheet of bread wheat low-calorie cheese + tomato +.
• Snack: 1 tbsp sugar 120 cc of milk low fat + jelly
• Lunch: 1 medium-size boiled potato pieces, 75 g grilled chicken breasts, as wellas the strawberry salad, lemon sauce, fish sauce, and honey.
• Snack: 2 large slices of papaya.
• Dinner: 5-7 tablespoons red rice. 200 g pan-fried tofu and Japanesemushrooms with 1 tsp oil.
Tips Exercises to Lose Weight
1. Fruit should be eaten immediately, not Juiced. The liquid should be small, such as calorie white water and soup. Avoid consuming a drink of tea or coffee, because both of them including diuretics, can result in lost fluids again, especially after exercise.2. Sports we recommend one hour before eating.
3. choose carbohydrates that have a low glycemic index and use with proteinsthat are not easily hungry. Aerobic exercise that right will not cause excessivehunger after sport.
4. our body has sufficient energy reserves, enyahkan mind are always eating less.
5. don't feel after exercise calories burned very much, so they can eat a lotafterwards. Find out how many calories burned during exercise and calorie intakefrom food, from various sources, such as books, internet, personal trainer, or doctor.
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