It's great that I found this post. My wife and I started exercising a month ago. We run or ride bicycles every day. We had a simple goal to lose weight. So far, the weight is coming down. My wife is happy, and I am too, but I still lack muscle mass, so now that I have managed to lose some weight I will exercise. Slowly forward.
Our diet is very simple. Caloric deficit. 2 grams of protein per kilogram of muscle mass. The rest, of course, are carbohydrates and fats. We prefer to eat more fats than carbohydrates because carbohydrates are more deposited in fat mass. I consume 2000 kcal per day, and my wife consumes 1500 kcal.
We get our vitamins mainly from fruits and vegetables. Peppers, apples, carrots, and the like. For dietary supplements, I use only omega acids and we bought protein and creatine. We try to drink 3 or more liters of water a day. I never buy water from the store because I don't trust the government. I think they're poisoning us. I use tap water or some source and ozonate it, then I can be sure that all the chemicals have been removed from the water. I recommend buying an ozonator.
Our training is mainly running. We have been running for a month now, but we are slowly starting strength training. We use the Full Body Workout System. 4 sets for each part of the body. 12-10 repetitions. Legs, chest, back, biceps, triceps, shoulders. Optional belly and calves. Later we will practice The Push/Pull system. I used to practice this system 4 times a week and the results were satisfactory.
I always take a cold shower after a workout to relax my body. It also works great for the whole body and body. There is no such acid on the muscles.
We also bought MSM to reduce muscle pain. Oxidized water is also great for this. I recommend it for muscle pain.
I hope we can hold out as long as possible. So far, so good. I think it's gonna be okay. The most important thing is the psyche. If the mind is good, the body can do it too.
I invite
@ikwal
@theentertainer
@aviral123
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