The program aims to lose one pound a week. Once reduce by 550 calories to our daily diet, then we try to burn 550 calories with exercise. So we create deficit of 1100 calories daily! Also with strength training can increase our muscle www.futpoch.org tissue, which is very useful for burning fat.
Training should be planned according to age and level of trainees. In main base however:
Do three times a week jogging or brisk walking, weights twice a week and once a recreational gymnastics (rackets in the sea, a sport that we like).
Three times running trying to do in the week, preferably every other day. Our goal is to progressively run longer distance!