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Exercise to Lose Weight
( Cross training , boot camp , and others )

Characteristics : The combination of endurance , cardio , and strength . The purpose of the exercise to burn calories as much and as effectively as possible . The longer and more frequently intensity , would be better .If the exercise is done to be able to burn 7,000 calories to lose weight by 1 kg .

Sources of energy required : Glucose , glycogen , and fat .

Calorie needs :
A diet low in calories and low in fat . Calories from carbohydrates : 45 % -65 % , protein : 20 % -35 % , fat 10 % -35 % . Deficit of 7,000 calories per month could lose weight by 1 kg ( both from exercise and diet ) . When you do this type of exercise on a regular basis , you can burn 500 calories . If you want to go down 1 kg in a week , doing this kind of exercise 3 times a week , Calories you need is 1,264 calories / day .

Sample menu :
• Before exercise : 1 sachet drinks low calorie oat
• Breakfast : 1 slice whole wheat bread + cheese + tomatoes are low in calories .
• Snack : 1 tbsp sugar 120 cc + low fat milk jelly
• Lunch: 1 medium sized boiled potatoes , 75 g of roasted chicken breast , salad and strawberry , lemon sauce , fish sauce , and honey .
• Snack : 2 large slices of papaya .
• Dinner : 5-7 tablespoons brown rice . Stir 200 g know japanese and mushrooms with oil 1sdt .

tip :
1 . Fruits should be eaten immediately , not juiced . Fluids should be small calorie , such as water and soup . Avoid taking a drink of tea or coffee , since both include a diuretic , fluid can be lost again , especially after exercise .
2 . Exercise should be an hour before eating .
3 . Choose carbohydrates that have a low glycemic index and accompanied with proteins that are not easily hungry . Aerobic exercise that right will not cause excessive hunger after exercise .
4 . Our body has stored enough energy , get rid of the mind is always less eating .
5 . Do not feel after exercise calories burned so much , so they can eat a lot afterwards . Find out how many calories are burned during exercise and calorie intake from food , from various sources , such as books , personal trainer , internet , or a doctor . ( Ficky ​​Yusrini )