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I am 50 years old, 164 tall and weigh 70 kg - female. I have a sedentary job, 3 times a week I use the Milon 2 set of workouts during one approach. I lost 1.2 kg in 2 months. How do I exercise and calculate my caloric requirements?

If you want to achieve body results, you should definitely look at the diet. It is worthwhile for you to calculate your caloric needs. It could be from the best formula, which is body weight times 22. And then she multiplied the result by the coefficient of physical activity, which for people who are sedentary is about 1.3. Then the result, depending on the goal, should be multiplied: for reduction times 0.85. When trying to build muscle mass by 1.2. As for the exercises themselves, it is worth doing strength exercises to tone the body. Cardio exercises and intervals alone are not a good solution. Exercise programs developed by various professionals may not be suitable for some people. You have to be able to choose them for your purpose.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Tomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.

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