To get rid of excess fat, you should change the diet, adding more protein, healthy fats and whole grains to it. In addition, do not neglect physical activity, such as cardio and anaerobic training that increase the pulse and activate the metabolism.

Also, to improve physical shape, add strength exercises that will help maintain muscle mass and are able to speed up the burning of calories even at rest. How to perform such a training, they told Eat this, not that.

Stannaya traction with a trapezoidal vulture for the deadline stand in the center of the neck, keep your feet shoulder -width apart, and point your fingers forward. Then tighten your chest, tighten your heart, deviate your hips back and squat to your handles. Raise the bar using the heels and activating quadriceps and buttocks at the top. Take your hips back, lower the weight to the floor. Perform 3 sets of 10 repetitions.

Dumbbells of dumbbells with support on the chest set up a bench at an angle of 30-45 degrees. Lie on it, put your legs on the floor, take dumbbells and straighten your arms. Pull the dumbbells with your elbows, clutching your back at the end of the movement, and lower them until a complete stretch. Perform 3 approaches at 10-12 repetitions.

The tilt of the dumbbells in the bench press with a neutral grip lay on the inclined bench and take dumbbells with a neutral grip, palms directed to each other. Take the shoulder blades back, lowering dumbbells to chest level. Straighten the chest, raise dumbbells up, using the triceps and upper chest. Perform 3 approaches of 10 repetitions.

Bulgarian split-drooping for Bulgarian squats put one foot on a bench at a foot height. Take a step forward, holding the knee bent during the descent. Put off your heel to return to its original position. Perform 3 approaches of 10 repetitions for each leg.

The transfer of weights in the frontal position take a couple of weights and keep them in the front rack, lifting your elbows and stretching your chest. Tighten the body and start moving forward by 15-30 meters. Then go back to the starting position.

Sprint on the treadmill start a sprint on the treadmill, putting your legs outside the belt. Set a tilt at a level of 10% and speed just above the usual pace. Cross the tape and run for 15-30 seconds. Then relax for 30 seconds, holding the handles. Repeat the training 8-10 times.