Hello! I am a girl, I would say that I am quite active in sports, but at home. My workouts are 5-6 times a week and so far have included warm-ups, cardio for about 10-15 minutes, exercises for different muscle groups and then stretching. However, I would like to include some exercises with weights that can be done at home. What would you suggest to me? And is it also true that if the carbohydrates in the menu for the day are about 50% (plus - minus) it is too much and you can not clear up? For me, the ratio B: B: M is about 50:30:20, but I consume a lot of fruits and vegetables for the day, and everywhere I read that these were fast carbohydrates and a kind of accumulated as a stock. My last question is if I don't eat white bread, chips, snacks, alcohol, cigarettes, fried, breaded, I consume jam 1 a week and drink 1 coffee a day, but my lunch and dinner consist of cooked food (I eat on a student chair, I don't have the opportunity to cook) is that really good? I just don't have many other dining options in Stud. city - Mecca of dunes and burgers, when I do not have the conditions to cook, and steaks, fillets, etc. go beyond the limit for the month: D I will be happy to receive opinions and advice! PS Maybe besides my workouts I will have to say how I eat. I have breakfast with low-fat yogurt sprinkled with cinnamon. For lunch, as I said, I eat on the chair something like chicken with rice, rice with vegetables, a stephanie roll, etc., but without bread. In the afternoon I drink fresh carrots, apples, oranges and radishes and eat 1 tablespoon of flaxseed. In the evening I eat a soup with 1 slice of wholemeal bread. I don't have the opportunity to cook) is that really good? I just don't have many other dining options in Stud. city - Mecca of dunes and burgers, when I do not have the conditions to cook, and steaks, fillets, etc. go beyond the limit for the month: D I will be happy to receive opinions and advice! PS Maybe besides my workouts I will have to say how I eat. I have breakfast with low-fat yogurt sprinkled with cinnamon. For lunch, as I said, I eat on the chair something like chicken with rice, rice with vegetables, a Stephanie roll, etc., but without bread. In the afternoon I drink fresh carrots, apples, oranges, and radishes and heat 1 tablespoon of flaxseed. In the evening I eat soup with 1 slice of wholemeal bread. I don't have the opportunity to cook) is that really good? I just don't have many other dining options in Stud. city - Mecca of dunes and burgers, when I do not have the conditions to cook, and steaks, fillets, etc. go beyond the limit for the month: D I will be happy to receive opinions and advice! PS Maybe besides my workouts I will have to say how I eat. I have breakfast with low-fat yogurt sprinkled with cinnamon. For lunch, as I said, I eat on the chair something like chicken with rice, rice with vegetables, a stephanie roll, etc., but without bread. In the afternoon I drink fresh carrots, apples, oranges and radishes and heat 1 tablespoon of flaxseed. In the evening I eat soup with 1 slice of wholemeal bread. and steaks, fillets, etc. go beyond the limit for the month: D I will be happy to receive opinions and advice! PS Maybe besides my workouts, I will have to say how I eat. I have breakfast with low-fat yogurt sprinkled with cinnamon. For lunch, as I said, I eat on the chair something like chicken with rice, rice with vegetables, a stephanie roll, etc., but without bread. In the afternoon I drink fresh carrots, apples, oranges, and radishes and eat 1 tablespoon of flaxseed. In the evening I eat a soup with 1 slice of wholemeal bread. and steaks, fillets, etc. go beyond the limit for the month: D I will be happy to receive opinions and advice!
PS Maybe besides my workouts I will have to say how I eat. I have breakfast with low-fat yogurt sprinkled with cinnamon. For lunch, as I said, I eat on the chair something like chicken with rice, rice with vegetables, a stephanie roll, etc., but without bread. In the afternoon I drink fresh carrots, apples, oranges and radishes and eat 1 tablespoon of flaxseed. In the evening I eat a soup with 1 slice of wholemeal bread. apples, oranges and radishes and eat 1 tablespoon of flaxseed. In the evening I eat a soup with 1 slice of wholemeal bread. apples, oranges and radishes and eat 1 tablespoon of flaxseed. In the evening I eat a soup with 1 slice of wholemeal bread.
1 krisztina_o answered
First, you don't write down your age, kg / height and YOUR GOALS. If you just want to lose weight, your regimen is OK if you remove the juices. It is important here to waste more calories than you expend. Exercising here is also OK, because you waste some calories. However, it is not enough for a tight body. Here you will need to eat more calories and more protein. There is no way to make soup alone. I also advise you not to put cinnamon on the milk, unless it is extremely tasty, because cinnamon is a proven carcinogen - this is not a natural product, unless you take it on sticks. There is research on the subject - do not think that cinnamon weakens, at most some cancer to touch. Anything in moderation - cinnamon on Colea and in cakes - YES, but it is not for everyday consumption, unless you buy the stick for BGN 3. My advice to you is if you want to lose weight quickly without losing muscle - significantly increase the protein in your diet - you do not consume eggs, fish, meat, you also practically do not consume. You can get the necessary proteins with shakes, but they must be of high quality, ie with whey milk protein and in no case be soy protein (GMO). A tight body is done in the gym. At home, it is very difficult not to say impossible, you will get the necessary equipment and weights. The secret is to train three sets of 5-7 repetitions, BUT AT MAX WEIGHT. Feeling you can't take it anymore. This is the only way to make a tight body. By jumping at home you can lose one or another ring, but only because you waste calories. This does not make a tight body. With the same success, you can just eat even less. Especially women make the mistake of training a lot, but with small weights, save your torment. No result. If you want results - you go to the gym with the weights. You will not build muscles - calm down. For a woman without taking supplements and beating testosterone, it is impossible to build any relief muscles, enough to train. Carbohydrates are not much for you, but you have little protein, FAT, and drink empty calories in the form of fresh juices and juices with lots of fructose. At least stop them. Fruits are OK otherwise, because they also have important fiber and vitamins. Especially apples, 1 banana a day, citrus fruits are important. Listen to your body - if he wants fruit, give it to him, but where are your fish, meat, EGGS, girl? Yogurt is also too little to cover your calcium needs! You should also eat bread or buy at least vitamin E tablets, because your hair will fall out. It happened to an acquaintance of mine who stopped all bread.