Good way to lose your fat

Consumption of 500 calories a day plan. Sport is an important part of the weight loss program, but everyone'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.
Exercise chest, arm and deltoid muscle, lose excess fat.
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.
Body stand with right foot support, micro-flexion of the knee to the left, left arm bent rib side holding the dumbbell, left hand to the front dropped.
The upper slopes downward 45 degrees, lift the right arm to the rear hip to the ground level, at the same time knees. Ankle, right knee bend more than is appropriate. Then change the left leg, repeat.
Feet shoulder width apart, hold the dumbbell, raised his arms and shoulder-height, palms forward.
Breath, hands over their heads close kin hip and lateral leg, repeat, alternating legs exercises.
Arm lift, arm and ground level, shoulders down on his knees, toes towards the front.
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 sits up unable to eliminate abdominal 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). When the blood and liver glycogen, exhausted, fat can be utilized.
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, stair, cycling, aerobics and all can last more than 20 minutes, keeping rhythm in a level of exercise.
What is the ideal weight loss rate? General people jogging for a minute about 15,000 card heat (larger consumption more weight), a kilograms of fat 3.5 million cards. If jogging for 30 minutes a day, one week in the diet does not change the situation can be reduced to one kilogram.