Make volume
You must be ready to embrace a new way of life . Our goal is not only to lose weight , get strong and live healthy . You must have strong willpower and motivation . Must unquestionably quit smoking ( if you smoke ) . Best to leave the alcohol completely . If you say you can not do without is necessary to limit the maximum two months , but other than that no alcohol . They can not compromise . You do not need to explain the harm of smoking , as well as athletic performance is also much lower . Due to the structure of alcohol per unit amounts are very high in calories and calories are in them we did not want . Completely stop the fat burning process , as well as a significant amount of those calories are stored as fat . Of course the engineering work that kind of junk foods should never be eaten .
Weight training is very important . Weight training strengthens muscles , speeds up the metabolism , increase your muscle mass . No need to go to the hall . Do yourself a pair of adjustable dumbbells set weight and portable pull-up door can be fitted to obtain at least ( you can find in the internet shopping sites ) . Near maximum 10kg dumbbell dumbbell set so that each plate received the additional weight (if you can get them if insufficient additional weight ) . 3 days a week for weight training we provide on the site will follow the Level 1 training ( strengthening / Level 1 menu on Mondays, Wednesdays and Fridays you can find videos all under the weight training ) . You can set the days of weight training as you want , all you need to pay attention to three work to do every week , but never 2 days in a row to weight training .
Avoid heavy exercise yourself to breaking the first week of the study . You must feel that you are working , but more must be forced .
Will follow in the weeks following the rules you get to take rest breaks between movements ( except ones we specify )
Always in motion is used dumbbells that you can remove and select the highest weight you can do 8-10 again . This "maximum" weight , from person to person and will vary from exercise to exercise . For example, the weight of 2-3 kg can be used in some exercise ( for example, smaller muscles such as the shoulder ) , and some 4kg ( for example biceps ) , some 15 kg ( for example, breast ) . So , it does not mean anything on its own weight , by trial and error for each muscle group, you can remove and use the highest weight you can subtract the number again and you should note . When you used the correct form of exercise and your goal weight as high as possible should work with . 2-3 again, the end of each exercise must be very difficult , muscle development is achieved in this way .
Body weight is used in all movements that you can always try to remove the maximum number of repetitions . If you want your feet while taking pull-up holding a dumbbell can make it difficult to exercise .
