Hello, everyone. I want to ask mainly people with experience. I have been training for some time, but at home (I do not have the opportunity for fitness) mainly running about a kilometer flat + climbing stairs 2 a week. Separately, every day I do 60 facials (30 in the morning and 30 in the evening), I have a lever and I gather 20 breasts and 20 backs, presses on a boxing bag 3x20 - 3 per week. For some time I feel tired and tired, it started to turn blue under my eyes and my fingers also turn blue and swell from the cold. I do not lose weight - 56 kg per 170 cm, I eat regularly 5-6 times, fruits, vegetables and meat. Do I have to take any vitamins and minerals or something else as a training person and can I suffer from a lack of such substances (I asked my personal doctor and I did not receive an answer) and my hands turn blue for that I will be very grateful if you guide me,
Answers 3
No, you don't have to take supplements (or at least you don't have to if you're not looking for some unattainable professional goals). Do not train every day when you do it (as now) give yourself 5 (for example) days off now and start again, ie rest from time to time. Eat healthy, all you need to drink is "pure" water and milk, maybe some fresh fruit. Exclude "natural" juices, soft drinks, alcohol and any other harmful things. Don't eat carbs in the evening (avoid them), it doesn't make sense because they are energy, and at night you don't need them. This is about bruising, go to the doctor and get tested, they will tell you if everything is normal, if not, of course the doctors will prescribe you what to take. I hope I helped. Good luck. Clipper
You should not take supplements, it is not useful. Eat more high-calorie foods and you're done.
It is normal to have dips and peaks. Train and don't give up. I also train a lot and a friend and I bought to share purple wraath which is a very good supplement. I'm very happy with it, but it's as expensive as most supplements. I also took l-carnitine as well as gels and isotonic drinks that I still drink during training and competition, but you have to decide for yourself what is suitable for the goals you want to achieve. With supplements, the results are much greater, but you don't have to take anything. My advice is to dilute the workouts and when you are tired to do something lighter. Also eat a lot of high-calorie products - tahini with honey is great, chocolate too. Drink lots of water and eat lots of fruit.