Це просто кидаючи спагетті в стіну. Немає жодного обґрунтування, крім особистих речей. Не зовсім впевнений, що ви просите тут. Повна програма навчання? План харчування? Я розмістив тут це питання, тому що мене цікавить алгоритм, який я можу бігати на своїх даних персоналу. В ПН є ніщо інше як чорний ящик, який дає більш або менш піддається перевірці і може бути нестабільний вихід після тренування з величезним набором даних. Так як у мене немає доступу до цієї набір даних для навчання, розуміння ПН не дуже корисний для мене. Мене більше цікавить алгоритм фізіологічну модель + придатний, який залежить тільки від декількох коефіцієнтів. Це легше зрозуміти недоліки такої моделі теж. @Джо, це добре, що працював для вас. Для більшості людей, однак, якщо дієта не працює, і ви п'єте, спробуйте скорочувати і різати його, поки ви не досягнете своєї мети. Крім того, є велика різниця між 3-4 літрів вина і 3-4 літра віскі. Віскі має набагато більше алкоголю на одиницю обсягу, ніж вино, і жоден з антиоксидантів, що вина встановлена. Відповідно коректувати.

Ви повинні бути на певний спортивний рівень, щоб запустити програму опору. Переконайтеся, що ви проконсультуватися з лікарем до початку будь-якої тренування, Якщо ви перебуваєте в категорії високого ризику (цукровий діабет тощо).

моя рекомендація , щоб зосередитися на харчування, по-перше, це дасть вам можливість і закласти основу для будь-якої програми вправ, який вас цікавить.

enter image description here Вище це хороша відправна точка - стабільність м'яч навпочіпки, вона допомагає вам відчувати себе в потрібній формі.

Тому, коли справа доходить до якихось вправ, техніку спочатку і потім додати вагу. Якщо ви не можете виконати вправу правильно, додаючи ваги, швидше за все, привести до травм і зупинити вас від досягнення довгострокових цілей...

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