Один коментар про сокровения: це трохи вводить в оману. М'язову масу можна значно збільшити в будь-якому віці при правильному навчанні. Спостереження, що більш старшому віці пов'язане зі зменшенням м'язової маси є лише статистичної. Це стає все важче набрати м'язову як ви віку, але це не неможливо, і втрати м'язової тканини-це не неминуче. Я думаю, що відсоток на основі макросів не має сенсу. Може бути, вони легко розглянути на перший погляд, але це все. На основі моїх розрахунків вам може знадобитися будь 2400-3100 калорій для підтримки ваги. Йдуть на відсотки будуть збиватися з правильного харчування, дотримуватися принципів, які я виклав тут. Вони не жорсткі правила, просто керівництво. Якщо ви хочете зробити низьким вмістом вуглеводів, це добре, але дефіцит калорій-єдиний спосіб схуднути. Всі хоч значить, якщо низьким вмістом вуглеводів є більше у відповідності з тим, як ви віддаєте перевагу, щоб поїсти, а потім піти на це. @Робін, еш, я був готовий дати вам високі п'ять, поки я не побачив пункт п'ять хвилин. При вашому розкладі краще, ніж нічого не робити (як довго, як вага досить низько, щоб уникнути травм), думаю, це не буде стимулювати зростання м'язів. Світло зважений прогрівання з подальшим 2-3 комплекту, зі значним (3-5 хв) відпочивати між сетами дасть кращі результати.

Два дні тому у вечірній час (30 сек тому) я зробив інтервал тренування після місячного простою (за винятком повсякденному велосипедом туди і назад з роботи).

Вчора я відчула незначну болючість і нічого не робив більше, ніж їзда на велосипеді і назад з роботи (я думав, що біль все, що я міг очікувати, і я буду готовий для відпрацювання на наступний день, тобто сьогодні). Але сьогодні я відчуваю себе жахливо, хворобливість-це дуже велика.

Чому це сталося через 2 дні після (30 годин)? Що я зробив не так? Як я можу запобігти болючість з'являється так пізно?

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