Это зависит от региона, но в метро Детройт работающем магазины предлагают его бесплатно как часть покупки новых туфель и тренеров, специалист будет выполнять один сеанс около 75$. Как на эффективность, мой друг недавно уронил 5к времени на 5 минут после одного сеанса и сократила его на следующий день усталость и болезненность. Рад, что это сработало для вас! Просто хочу убедиться: ты на самом деле спрашиваешь, не ВИИТ, верно? Я не пытаюсь утаивать, или сделать вас прыгать через обручи. Может быть кто-то на этом форуме квалифицирован, чтобы предложить помощь, но я думаю, что вам нужно на уровне экспертов консультации от человека, который вы можете взаимодействовать с один-на-один. Я хотел было больше я мог сделать... поговори со своим ПТ. Может, он/она будет иметь некоторые советы о конкретной программе вы можете сделать. @Стивен я ответил на вопрос ниже, но я бы рекомендовал изменить название вопроса немного, если вам нравится мой ответ как ответ JohnP действительно конкретно то, что вы просите здесь.

Вам нужно сделать достаточную физическую нагрузку, чтобы сжечь больше калорий, чем вы потребляете в день. Для каждого дефицит 3500 калорий, вы будете терять примерно полкило. Чем больше физических упражнений, тем больше калорий вы будете сжигать и больше избыток после потребления кислорода хватит. Где-то от 30 минут до примерно часа-полутора считается здоровой, покуда вы не перетруждаете себя, делая эту процедуру более, чем любой другой день.

Просто помните, что потеря жира имеет очень мало общего с упражнения, это простая математика калорий в/калорий из. Если вы едите больше калорий, чем вы сжигаете, они хранятся в виде жира на потом. Если вы будете потреблять 5000 калорий в день и сжигать 3000 с большим количеством упражнений, вы все равно положите на 2 кг каждые 3,5 дня.

Если вы едите правильную здоровую диету, вы должны быть в состоянии здорово потерять 2-4 фунтов в неделю. Учитывая, что с помощью упражнений, будет с сомнением сжечь более 3000 калорий в день, таким образом на 2000 калорий, сжигание 3000 калорий, вы будете терять 2 килограмма в неделю.

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