Before training is required to have breakfast. Try to include in your diet complex carbohydrates, such as cereal or toasted whole-grain bread. An hour before classes drink strong coffee, which stimulates the production of the hormone epinephrine, is responsible for the breakdown of fat.
Start training on a treadmill with a walk. If you are - beginner fitness, set the speed within 5-5, 5 km / h. Do not go on the run. Move in this pace for 20-25 minutes. During the lesson, you have to control your breathing and pulse. If you feel that you too hard, slow down. Try saying a few words while walking: if your speech is calm and not intermittent, you are working correctly.
Check the pulse. This can be done manually or by means of a heart rate monitor. In addition, most modern models of treadmills equipped with special sensors to measure heart rate. In fat-burning mode, a lower limit should be more than 65% of maximum heart rate.
Remember that fat burning starts only after 20 minutes of cardio. So try as quickly as possible to increase the pace with each class. In this case, do not overload the body. Swollen fingers, shortness of breath, severe redness of the face, dizziness - the right signals to the cessation of exercise. If you feel fine, you can gradually move to jogging.
Install different slopes canvas, changing it every 5 minutes. So you can not only increase the burden, but also to work out the muscles of the hips and press.
After a workout, try not to eat for 1-1, 5 hours. In this case, the body will take the necessary energy from fat reserves. After this time, eat protein foods (lean meat, fish, cheese) or drink a protein shake.