My weight was 179 lbs I have taken weight training recently and i got positive result now my weight is 156 lbs but i want to get that extra advantage and need to reduce around 6 - 7 lbs more. Please if some one could suggest a weight loss training schedule which could help me achieve the desired fitness.

If your goal is to lose fat permanently, you need to burn enough calories to make a significant impact. Here's why: To lose one pound per week, you must create a deficit of 3500 calories, in other words, you must burn 3500 calories more than you consume. A brisk walk for 30 minutes on a flat surface and burns about 120 calories. Therefore, to burn 1 pound of fat to walk, you should base for more than 2 hours per day.



Do not worry - no need to think about training for two hours every day! The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat.