4 weeks to lose weight. Part 2
 The second half of the week for the perfection of your figure!


We are focusing on the muscles of the back and shoulders.

20 minutes of cardio

25 uplifts 2-3 kilogram dumbbell in each hand.

20 side elevations
Stand with feet shoulder-width apart, in each hand weight 2-3 kg. Turn your hand to each other, then lift your arms straight, until they reach shoulder level. Slowly lower them.

40 front elevations (20 - on the one hand)
Stand with arms outstretched to the sides, a dumbbell in each hand. Raise your right arm in front of you to shoulder level. Slowly lower it and then raise and lower the left arm.

20 uplifts
Stand holding a 2-3 pound weight in each hand. Bend your arms and place them in front of the shoulders. Raise your hands up to the position until they are straight, then slowly lower.


Emphasizes the press and leg muscles.

20 minutes of cardio

30 attacks (15 per leg)
Get on all fours. Keep your back straight, bend your right leg, bending the knee to the chest, then straighten the leg. Take the starting position, then change legs.

20 slopes on a chair
Sit on the edge of a chair, bend your legs, center the weight on your heels. Bend over and grasp the leg. Bend until your hands are at shoulder level. Return to starting position.

20 lifts pelvis
Lie on your back, bend your knees, the feet on the floor, arms to the side. Lift torso slightly up and slowly lower it

40 twists (20 each way)
Lie on your back, bend your knees, hands behind his head. Lean to the right, taking the left elbow right knee. Repeat also the most in the opposite direction.


To focus on the weak spot.

Think of it as "the work on your weakness."

20 minutes of cardio

If your hands need more load than the other areas of your body, repeat the warm-up on Tuesday. If you have a weak back and shoulders, do the workout environment. If your legs and press need more work than it was on Monday and Thursday, do the workout on Monday again.

What to eat?

Want to lose a few kilos, is not it?

Make meat protein is the main component of breakfast and lunch.

Select herbs, such as spinach, picking vegetables, do not take the potatoes.

Avoid alcohol when possible. It contains a lot of sugar.

Do not eat too much high-calorie tropical fruits such as pineapples, bananas and coconuts.

Do not indulge yourself with plenty of sweet desserts. Try to satisfy your sweet tooth with fruit sorbet or fruit.