Weight Loss for Obesity

True, this special article we provide for those of you who are obese. That is, if you have a fairly high level of obesity then this is the article you should read.
Generally, a person who has difficulty obese can lose weight and this often makes it frustrating to lose weight be as though it is impossible for him.
One important thing that needs to be understood by a person for their obesity is the process of losing weight will seem slow (there may even be that find it very slow). At the beginning of the exercise weight loss will be felt not too pronounced. But after a few months, the decline will start to become faster until you reach the ideal body.

Exercise Program
The program is divided into two parts, namely the program of cardio and weight training program. Do this program for 3 months and every month to increase its intensity.
Cardio program (morning)
Monday: Swim 30 minutes (use a freestyle or frog style)
Tuesday: Walk 15 minutes (if you're tired, rest 1-2 minutes)
Wednesday: Gymnastics sit 15 minutes (see below for motion)
Thursday: Swim 30 minutes (use a freestyle or frog style)
Friday: Walk 15 minutes (if you're tired, rest 1-2 minutes)
Saturday: Gymnastics sit 15 minutes (see below for motion)
Sunday: Rest

Gymnastics sat done with the way you sit dibangku (not sofa):
1. lift your legs up straight ahead and hold for 5 count then lower back. Do as much as 15 reps
2. lift your hands straight to the side and hold for 5 count then lower back. Do as much as 15 reps
After you do a leg lift 15 reps and 15 reps of hands to rest for 1-2 minutes then repeat again until 15 minutes took place.

Weightlifting Program (afternoon)
Do this program 3 times a week, for example: Monday, Wednesday, Friday
Bench Press 20 reps
20 reps Lat Pull Down
Squat 10 reps (no need to hold the barbell in this program because weight itself is heavy enough)
Biceps Curls 20 reps
20 reps Triceps Pull Down
Seated Shoulder Press 20 reps
Leg Extension 20 reps
Leg Curls 20 reps

After you finish the Bench Press Leg Curls until then rest 5 minutes then repeat once again start from the Bench Press Leg Curls up again so that you have completed 2 cycles.

Start with light weights first and every time you exercise, increase the weight 2-3 kg (except for the squat do not need to hold the barbell or dumbbell).

Perform this exercise program for 3 months and watch your weight loss. Weigh your weight 2 weeks, do not need more than that.