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Home workout for beginners - where to start?
The main rule of training at home is to enjoy the exercise. After all, exercise is not only a tool for losing weight or gaining muscle mass, but also a great way to deal with stress.
To train effectively at home, simulators and special equipment are not needed at all - you can perform exercises without equipment, only with your own weight. In turn, strength exercises at home can be done with a special fitness elastic band.

Workouts at home - a quick guide.
Physical training at home starts with planning a schedule - and developing the habit of doing exercises regularly, at least 3-4 times a week. Moreover, each workout should last about an hour - and the most optimal time will be the first half of the day.
The presence of a horizontal bar, dumbbells or weights will simplify the task of pumping the muscles of the chest, back and arms. Either bodyweight exercises (done at a fast pace) or fitness bands are suitable for home leg workouts. Plus, rubber bands are great for pumping your glutes - without putting any strain on your knees.
The preparation of a home training program is based on three bases - first a warm-up (including the press), then exercises for a large muscle group (chest, back or legs), and at the end - working out the arms. Recall that large muscles need about 60-70 hours to recover - that is, they need to be pumped every 3-4 days.

Rule # 1 . Forget fast food forever and try not to overuse sweets.
Rule # 2. Eat as many seasonal foods as possible - they contain the maximum of nutrients. Winter vegetables and fruits grown in greenhouses or brought from afar, due to processing with chemicals and long-term storage, not only lose all their benefits, but also become accumulators of nitrates and other harmful chemical compounds.
Rule #3 . Limit the use of refined foods as much as possible: sugar, vegetable oil, white wheat flour, refined white rice. They lack fiber, which is very important for the digestive tract to function, as well as for nourishing the beneficial bacteria that live in the intestines. That is why it is much better to eat whole grain instead of white bread, and replace refined sugar with brown or even honey.
Rule # 4. Drink water. Tea, coffee and juices are not substitutes for water. The body needs to receive at least 30–35 ml of liquid per 1 kg of body weight per day. Sugary sodas are completely forbidden, they contain too much sugar.
Rule #5 . Don't forget about protein foods. It can make you feel full for a long time and is also rich in amino acids. Proteins are necessary for the body to build muscle tissue, replace obsolete cells. Protein-rich foods include various types of meat, fish, squid, shrimp, nuts, mushrooms, some legumes, eggs, and cottage cheese.

The human body receives almost all the necessary substances through food and water. The composition of food products and their properties directly affect health, physical development, work capacity, emotional state and, in general, the quality and duration of life. It is difficult to find another factor that would have such a serious effect on the human body.