Do not forget this

Consumption of 500 calories a day plan. The movement is an important part of weight loss program, but each person's situation is different. As you design an effective body, physical fitness and endurance training methods and help you burn 500 calories a day, try it and see!
Training objectives. Thighs, the front and central parts of the muscles in the arm, and the role of shaping the thigh and arm shape.
Training chest muscles, and arm muscles, deltoid, minus the excess fat.
Two legs standing apart, toes out. With both hands holding the dumbbell, right hand toward the thigh, left hand.
Up straight, exhale and squat hip, raised his arm to a high degree; left arm forward, move the left arm to the side of the body lift, inhale and slowly lay down their arms. Repeat this action.
His right foot to support the body standing, left knee and bend the left arm flexion rib side holding the dumbbells, the left hand hanging to the front.
The upper slopes downward 45 degrees, lift the right arm to the rear hip to the ground level, at the same time knees. Allowing the right knee over the ankle. Then change the left leg, repeat.
Feet shoulder width apart, hold the dumbbell, raised his arms and shoulder-height, palms forward.
Breath, holding high his head with both hands, your hips, and lateral to the raised leg, repeat, alternating legs exercises.
Raised his arms, the arm with the ground level, shoulders sinking knees, toes facing forward.
Jumped substantially separate feet, and feet into a figure eight to stand, arms outstretched to the sides to maintain 90 degrees, elbows, knees relaxed, and then restored to the position, and repeat.
Why sit-ups can not eliminate belly fat? The reason is the body's energy supply is an integrated overall system, any part of the muscle can not "make the best of? Get energy from the recent accumulation of fat, and must be transported to the blood stored in blood, glycogen in the liver, as well as body fat, provided that the movement of at least 20 minutes of use FAT energy and keep the heart rate maximum heart rate of 55% per cent (maximum heart rate is 220 minus age). Blood and liver glycogen depletion in the end, fat can be used.
Understand this truth, we will know what is the most effective weight loss exercise--low intensity aerobic endurance for long periods, such as fast walking, jogging, swimming, boarding stairs, cycling, aerobics all can last 20 minutes or more, to keep the heart rate at a certain level of movement.
What is the ideal weight loss speed? Most people jogging for one minute consumes about 15 kcal heat (the greater the weight the more consumption), and one kilogram of fat is 3500 kcal. If jogging for 30 minutes a day, one week in the diet does not change the situation can be reduced to one kilogram.