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Any training should begin with a warm-up,which will prepare the muscles for the load. All muscles must be kneaded, from the neck to the calves. As the first exercise, it is necessary to do an exercise aimed at burning fat from problem areas. Usually it is a press or sides. They also need to finish training. In total, 3 sets of 20-50 repetitions are done in each exercise, depending on the athlete's physical condition. Then, perform some aerobic exercise, such as running or an exercise bike. They should be done with moderate intensity for 15-20 minutes. Aerobic exercises actively involve the cardiovascular and respiratory systems, as well as the burning of fat molecules. The above exercises must be performed every week. The rest should be combined at your discretion. One training day can be dedicated to the legs, the other to the back, the third to the breasts and hands. This will allow maximum attention and work out these muscle groups. Creating a training program for weight loss, preference should be given to complex exercises, such as squats, various traction and presses. Training on legs may include: squats, bench press, dumbbells, dips for calves, etc. A lesson aimed at developing the back: stanovuyu traction (for girls - with dumbbells), cravings for the belt, traction of the upper and lower blocks, hyperextension. Training on the chest and arms: bench press, standing press, push-ups on the uneven bars, rises to the biceps, the distribution of dumbbells. Of the exercises listed, you should choose 2-3 and do them on the appropriate day. In order to prevent the body from adapting to the stresses, it is possible to substitute exercises for analogues every month. For example, bench press can be replaced by a dumbbell layout, a squat with his feet, a pull rod - a pull to the belt, etc. Loads should also be varied. At the end of the exercise, you should again do an aerobic exercise and 2-3 approaches on the sides or press. At the end of the training should be a feeling of complete fatigue, the muscles must ache and ache. It is necessary to train with full dedication, only then will I bring the desired results. Any exercises aimed at weight reduction should be done with high intensity, so that the pulse rate is at a sufficiently high level. The higher the pulse and the more frequent the breathing, the more effective the fat burning effect of training will be. Breaks between approaches and exercises should not exceed 2-3 minutes. The duration of the training should be at least one and not more than two hours. In a week should be practiced 3-4 times. It should be remembered that training aimed at weight reduction can not produce results without a low-calorie diet and rejection of bad habits.