Jak zbudować dobrą sylwetkę bez sprzętu? - Kompletny Poradnik

Caliathletics online program - 50% discount for the biggest pack with nutrition guide (use code maciek10 to save 10% off) : https://caliathletics.com/flash-sale/ Workout equipment that I recommend: https://caliathletics.com/shop/ Discount code: maciek10 Use code "maciek10" to save 10% off the equipment and workout programs This video is about building your physique without specific equipment. We are talking about the most important things when it comes to workout but also I am giving you useful tips on nutrition. Caloric demand formula: Step 1 Men BMR = (9.99 X weight (kg)) + (6.25 X height(cm)) - (4.92 X age) + 5 Women BMR = (9.99 X weight(kg)) + (6.25 X height (cm)) - (4.92 X age) - 161 Step 2 BMR + calories burnt through activity (not connected with workout activity) Step 3 Result from „Step 2” + calories burnt by workout activity Step 4 Result from „Step 3” + calories burnt under the influence of thermal effect of food Instagram: macjek_sw   / macjek_sw   00:00 - Intro 1:04 - Exercises and equipment 2:30 - Progressing 2:53 - How to level up? 3:35 - Workout program and type of training 4:50 - Injuries 5:55 - Nutrition 7:23 - Ending