text: How fast you want it?\n\nReduce all your meal by 1/2 portion of what you normally consume.\n\nGo to jogging... do you know maraton runners are thinner than other atheletes? Jog for at least 1 hour a day non stop and do rope jumping for atleast 1/2 hour a day...\n\nSunday is your offday! (your muscle need rest!)