Quote Originally Posted by LUCKY_13
The healthiest approach I know of would be as follows:

Do an Aerobic workout twice a day, morning and afternoon. These must go for an hour. No more, no less. Includes warmup.
During this, your heart rate should reach between 120-135 bpm (depending on age). If you don't know how to measure your heart rate, tell me and I'll let you know.

Also cut back on your daily caloric intake. 1 Kilo of bodyweight equals 1500 calories. So if you want to lost roughly 4 kilos, you need to cut back your daily calories by 4x1500 = 6000 calories.
If you are lean and healthy already, this can be unsafe. If you are overweight and unhealthy, then it can be achieved. Consult a doctor first about reducing daily caloric rates.

Most important thing is, you have to sweat. Hit the bag, do aerobics, do sparring. Anything that will make you sweat heaps! BUT MAKE SURE your heart is between 120-135 bpms when you workout. (As I said, depends on age. Ask me about it if you need to).

Consult a doctor though FIRST before you do anything!!!
I don't know you conditions, medicals, weights etc so can't give an accurate advice. Show my message to your doctor and go from there.

Peace!
could you tell me how to measure the heart rate LUCKY_13 pelase.

thank you for the help