Workouts

   You need fitness and a coach.

   Start walking as much as you can, always choose the stairs in front of the elevator or the longer way to a place. Try to take at least 10,000 steps a day. Start doing cardio, on a treadmill, stadium, park or anywhere. You can also enroll in martial arts. (There are a lot of calories burning, especially Muay Thai) The most important thing now - food. I've been sitting clean for about a year and I achieve this by not eating junk and avoiding dough / sugar. The most common phenomenon in obese people is carbohydrate dependence. You get the idea of ​​calories, but I don't know how much you really apply it. It's simple - you want to upload, so you eat more than you waste; you want to lose weight, so you eat less than you waste. Try drinking fluids before eating or eating more salads / fruits / vegetables with food. Success!

   I don't think this is the right place to ask such questions. There are gyms in every city where you can ask your question. You go and say that you want to train with a personal trainer and as far as I know it is something like 20 levs for him to prepare a training regime for you, but if you are in a smaller town it is cheaper or if the gym is not expensive. You will just see each other, tell yourself the problem and explain and show you live where you are wrong. It is not right to ask such a thing here, because we neither see you nor are we coaches.

   Although you can gain at least some muscle mass with your own weight training, strength training would be best. The three main classic complex exercises in the strength tribe - pushing a barbell from a leg, squatting with a barbell and deadlift, are the kings of the exercises for both strength and hypertrophy (gaining muscle mass). To these we can add shoulder press, rowing and pull-ups. Maybe from time to time a little isolated work for the calf and abdomen and that's it. Look for programs on the net if you're interested. I started a year ago with a program called Starting Strength, then I went to 5/3/1, and now I have my own program with which I have very good progress. I don't have tiles yet because I haven't entered the cutting phase yet, but the fun of lifting a lot is getting bigger. My arm is visibly bigger, my shoulders and back are wider, I walk more upright. I feel better overall. Diet is also very important. Gaining muscle mass is 40% training and 60% diet (and supplements, but they are to the diet, such as protein, amino acids, etc.). There is a lot of information on the subject on the net.

   Hello. I often write here. I'm 1, 97 tall. My weight doesn't fit my height at all. I was advised to push to gain weight. In a week I gained 3 kg, I was 61, I got 64. In the morning, when I get up, I eat two eggs with a toasted slice of wholemeal bread spread with very little butter. At 10 o'clock I eat a handful of almonds or walnuts and go to the hall to work until noon. First I jump on a rope - very intensely for about 10 minutes. I start slightly and gradually pick up the pace. Then I stand sideways, leaning on my elbow, and with my free hand I begin to stretch a medical elastic band - for strength. I do 8 repetitions, rest for 1 minute, then another 8 and change hands. Finally, there are push-ups on the lever, lifting dumbbells or lifting a disc, again from a lying position - forward, left, right. So there is tension in the abdomen. Someone will say that it's very easy - these things are difficult for me, I haven't done them before and I'm still getting used to it. When I get home I eat trout in the oven, baked in foil and squeeze half a slice of lemon on top. For dinner - three wholemeal slices with cottage cheese or cottage cheese with garlic, along with a row of dark chocolate. And two or three nuts or almonds, not like in 10. What, how, why don't I ask - they told me so, so I do. I have no physical complaints to ask us to discuss any change somewhere in the chain. You have to go and ask, undress even if you have to be examined. This is from me. Greetings! And two or three nuts or almonds, not like in 10. What, how, why don't I ask - they told me so, so I do. I have no physical complaints to ask us to discuss any change somewhere in the chain. You have to go and ask, undress even if you have to be examined. This is from me. Greetings! And two or three nuts or almonds, not like in 10. What, how, why don't I ask - they told me so, so I do. I have no physical complaints to ask us to discuss any change somewhere in the chain. You have to go and ask, undress even if you have to be examined. This is from me. Greetings!