How to achieve a good figure?

To achieve the ideal figure is only possible with the help of physical exercises. Their choice depends on what you want:
Lose Weight Fast.
CHOOSE: aerobics (any), jogging or biking. These exercises develop the aerobic (respiratory) endurance, improve circulation and heart function. As a result of exercise improves metabolic processes in the body and burns fat, not only during training, but also within 2-3 hours after it.
Weight of the whole suit, but would like to correct the problem areas to be irresistible in a swimsuit. CHOOSE: gym and weight classes. The exercises will strengthen and develop precisely those parts of the body that require your intervention.
The key to success of any business is pretty simple. The main thing that's what you do, you enjoy. That kind of fitness that you have chosen should be to your liking. Then you'll attend classes regularly and not take time off from them.
HOW CONCERNED
Training schedule must take into account the rhythm of life. The best time to exercise lark - in the morning, between breakfast and lunch for the owls - in the late afternoon, between lunch and dinner. Late training must complete at least 2 and preferably 3 hours before bedtime. Newcomers also are not worth exercising before bedtime, the body must get used to the load, and otherwise it will be difficult to sleep.
A balanced diet
To exercise gave the maximum effect, you must eat on time. Please note that the training should begin at least two hours after eating. Ideally, should go through 3 hours. And here is finishing at least one hour before the next meal. If you can do in the evening, after work, you can make: one hour and a half before workout snack (light eat anything greasy, meat, etc.) through a half an hour after a workout - a light supper.
Calories
Kind of physical activity calorie consumption (per hour)
Walking (4 mph) 200
Running (16 km / h) 850
Cycling (9 km / h) 200
Cycling (21 km / h) 650
Roller Skates 350
Badminton 320
Volleyball 340
Tennis 410
Dance 350
Jumping rope 330
How competently distribute the load
Before we plunge into a new fitness workouts rich life, with its simple formula to calculate the optimum "heart rate zone", that is, within which values of your training will benefit the body, and not detrimental. Subtract your age from 220, for example, 30 years old. Total: 220 - 30 = 190 - this is the maximum heart rate for you. Beginners encouraged to engage in 60-70% of that figure, and experienced athletes within 80-85%.
Beginners can be a limitation to two 30-minute workouts per week. Engage in less makes no sense - nor lose weight or to pump up muscles do not have time. Gradually add on the classroom, bring it to 40-50 minutes, can be up to an hour. Note that the optimal numbers of repetitions - 8-15 in one go (only three approaches). Be sure to rest between sets (from 15 seconds to a minute). Be sure to start classes with a 7-10-minute workout, during which the body prepares for a major load. Then the main part, during which a truly develop muscle and burn fat. Completing a training session should be stretching exercises at least 5 minutes, it will help the muscles relax, and you enter into a familiar form.