Hello. Recently I have been doing fitness, I used to train every weekday running (jogging) plus exercises from the phone / internet. And I've always had a healthy diet, although I break it sometimes, but these are isolated cases (we're all human). However, since I maintain my body, I can't improve it (I don't have the necessary weights and various equipment), I decided to go to the gym. And in these heats I can't do my cardio outside. As a physique I am moderate to thin (height 170 cm, 55 kg, 64 cm waist, 93 cm chest circumference, 91 cm hips) - I have big breasts and medium ass, but I can tighten it even more and I am quite soft in general, and I would like to tighten up and build some relief. Here are my goals and questions. Since I'm from Pernik and I don't have much choice for gyms, I went to the supposedly most reputable, but the instructors didn't give me much information, they just help me with the equipment if necessary and that's it. And I read different information on the internet. I turn to people here, and I want to hear women, because there is a difference between men's training and women's training. 1. I train every day from Monday to Friday. I rest over the weekend. Are you OK? I don't have the ability to reschedule the schedule. 2. My main goal is to make tiles (light) because I like it. At the moment my stomach is flat. In some places I read that you should not do abdominal exercises every day, but 3 times a week with breaks (for example, Monday, Wednesday and Friday in my case), but in others I read that it is more effective every day than The 5th in which I train to do a belly, after that is my goal. Which is correct? Before the abdomen, I always do cardio. And for now, I do a belly every day. 3. For tightening and shaping the ass - and there I have certain exercises, but I know that squats with weight are the most effective. First I do the exercises, then the squats. However, I know that in addition to tightening, they also inflate the muscles of the legs and the buttocks a lot. I do not want big thighs and ass disproportionate to the body. I just want it to be a little more protruding and tight. And since I'm still growing tall, I don't want squats to stop my growth. Is it possible for this to happen? And become shorter and stockier? I train my ass and legs 3 times a week together. 4. Hands do not train at all, unless they are in a combined exercise. I used to train my hands in our country and they immediately swelled up, and I like them weak. Is it wrong not to train them with weights? However, I do not want a male physique. 5. I do not eat meat. I'm a vegetarian (let's be honest, read about it) and this has nothing to do with the regime, but is a personal choice that will not change. I eat fish and seafood otherwise. I am (completely) allergic to nuts. What other foods will help my muscles? Also, my diet is low in carbohydrates, because my carbohydrates are bad, I only take dairy products from them, because they also contain protein, and I need them. I do not take any supplements. I'm sorry for the annoying, capricious and confusing questions, I'm not very "you" with fitness culture, but I really want to achieve some results. I am an 18-year-old girl. because my carbohydrates have a bad effect, I only take dairy products from them, because there are proteins in them, and I need them. I do not take any supplements. I'm sorry for the annoying, capricious and confusing questions, I'm not very "you" with fitness culture, but I really want to achieve some results. I am an 18-year-old girl. because my carbohydrates have a bad effect, I only take dairy products from them, because there are proteins in them, and I need them. I do not take any supplements. I'm sorry for the annoying, capricious and confusing questions, I'm not very "you" with fitness culture, but I really want to achieve some results. I am an 18-year-old girl.
Answers 5
You do not eat meat, you are allergic to nuts. And where does the protein come from?
You have written your questions a little aggressively and you give me the impression that whatever is said to you you will try to refute it rather than listen to it. However, I will admit that I made a mistake in my judgment and I will answer your questions very briefly. Well, I'm not a woman, I'm a man, but I have 16 years of experience in the hall, as well as a lot of read and / or viewed materials on the subject. Here are the answers to your questions: 1. Yes, it is good, even for a beginner in the gym it can be said that it is even a lot, but if you feel that you are recovering well and on Monday, when you start training you have enough rest, no problem . 2. Abdomen is NOT done with exercises, but is built in the kitchen with the appropriate regime. You claim to eat "healthy", whatever that means, but no matter how you eat, don't you get a calorie-deficient tile, even if it is "light" (whatever that means) you can only dream of them. There are exercises that can help you develop and enlarge the abdominal press, but these are not the classic abdominal exercises (which are rather ineffective), but heavy basic exercises such as deadlifts and squats. 3. Do the squats first, because they are the best and most complex leg exercise. You will not become shorter and / or plump unless you are genetically predisposed to such a body structure. However, if everyone in your family has the vision of Stanka Zlateva, then you will hardly ever be able to sculpt the body of a fitness model, so ... But in general, "big thighs and ass" (whatever that means, because these are strictly subjective concepts) with exercises is very, very difficult to achieve. They are achieved by eating systematically and / or overeating and / or drinking junk food such as fizzy drinks, salads, chips, chocolate, waffles, pasta, etc. 4. Hands are not a striking mistake that they do not you train, but you can't hope that they don't grow too, because in reality there are almost no exercises in which they do not actively participate. Well, leg exercises are an exception here, but you hardly do only them, so doing exercises for other muscle groups will more or less develop your arms, which is not a bad thing, on the contrary. At some point, it will also seem ridiculous and ridiculous to you to have a disproportionate body, for which you can even make fun (once Fiki Storaro mocked him for not having legs, but I recently spotted him and developed them quite, looking much better than before). 5. It will be very difficult for you in such conditions. Really for vegans, vegetarians, or as you define yourself there (the term you described I don't know what it means, I don't care, respectively I don't intend to spend 1 second of my time looking for information about it) at most good sources of protein are vegetables and nuts, but some are high in carbohydrates and others you claim to be allergic to. Well, the good thing is that you can still eat fish, and it's a hell of a good source of protein, so you can get protein from mackerel and trout, because tuna and / or salmon are probably too expensive. You can also try soy products, especially vegan cheese - tofu, which is a wonderful source of protein with virtually zero fat and carbohydrates. Peanut butter can be consumed, it is also rich in protein and low in carbohydrates (you are allergic to nuts, but you may not be). There are also fruits and vegetables that have some protein that in your case can do some work for you - avocados, asparagus (but they are hellishly expensive), broccoli, Brussels sprouts, mushrooms, etc. But once you eat dairy products , you can always include cottage cheese in your menu, because it is a hell of a good source of protein, again practically without any carbohydrates. So in general, in the shortest possible time, these are the basic answers to your questions. Well, there is room for improvement, and there are some things that can be done in other ways, but my post will be too long, and in the end, as for no money, what I wrote to you is not small at all. There is enough information on the net, so just as you advise us to read about your form of vegetarianism, so you will have to read about exercise and diet. :) Good luck in achieving your goals!
Hello. This is complete nonsense that with squats you will stop your growth: D at those 50 kg of yours I don't see why you do this cardio, as your diet is low in carbohydrates and you can only lose muscle from this cardio. For daily cardio, a healthy diet is required to avoid side effects. Do some exercises for the whole body on some days, and for the ass there are many different variations of exercises that are very effective. You can search on YouTube, most of them are simple and you will be able to cope :)
Hands don't need to do. You can do belly 3 times a week, you can do it every day. Still, it's not bad to let your stomach rest, because it's still a muscle. How many kilograms are you and how tall are you (If you don't mind sharing). This way I will be able to give you a precise direction of what and how to train, with what weights, etc. PS: I am always happy when I see how people try to work on their bodies and not to poison or neglect them.
Author: Thank you very much to number 2, as well as to 3 and 4! I'm sorry for the edifying tone, but that's just how it sounded in history, I ask with the purest intentions and I won't get annoyed. Number 1, not only are these foods sources of protein, though thanks. A pescetarian means a person who eats dairy products, fish and seafood, but not meat. I asked about weights because although I want to sculpt my body, I don't want to be like those with huge tight buttocks and thighs, because for me it's not sexy to have a 100 cm hip at 60 cm waist. I don't offend anyone, I just like proportionate bodies. That is, my structure should remain the same, just to be tighter. I squat with 20 kg, is it good? 10 sets of 10 squats each usually.