- If you lose 7700 calories you lose 1 kilo of body Weight.
- Plan on losing 1 kilo a week.
- in twelve weeks you will lose 12 to 15 kilos and look smashing.
- Do three days of 40 mins of aerobic training (fast walking, pushups, skipping, Jogging, HIIT (High intensity interval training) lot of online videos on YouTube.
- Do three days of weight training or anerobic traing.
- Plan of reducing 500 calories from your daily food intake –look online on what you eat or consult a nutritionist.
- Plan on burning 500 calories daily from your exercise.
- Every 3.5 days you will lose 3500 calories and every week you will lose 7000 calories which is approximately 1 kilo of body weight.
- One day a week is for rest and recharging and a cheat day in case you want to have some junk food –the other days measure your calories.
