17 incredible stories of transformation from men of Ufa – www.wday.ru
Evgeny Nemytov
Age: 34 years.
Profession: Personal Gym Trainer, Certified Nutritionist.
Achievement: weighed 123 kg, lost weight up to 87 kg, gained muscle mass up to 97 kg. Now he weighs 85 kg.
Where does he train: fitness club Olympia.
Family status: there is a girlfriend.
“It doesn’t take a lot of effort to gain those extra pounds. I came to a weight of 123 kg due to the fact that I ate too much and drank beer. This appearance, of course, did not suit me. I worked in the gym and thought that fat would turn into muscle, but fat did not turn into muscle, but only increased due to the huge amount of kilocalories that I consumed. Exercise will greatly increase your appetite. After reading Allen Carr’s book “The Easy Way to Quit Smoking”, I quit smoking, although my “experience” was 15 years.
Then I came across another book by this author (about losing weight) and, looking at myself in the mirror, I thought that it definitely would not hurt me. But the book turned out to be useless, and since I was already in the mood to lose weight, I began to look for other methods on the Internet.
I immediately weeded out all the “magic” techniques that promised a slender figure in 10 days, and tuned in to work on myself for a long time. First of all, I figured out the nutrition. Eliminated all fast carbohydrates (sweets, starchy foods) and calculated how much food would need to be eaten to create a deficit in calories consumed. In terms of workouts, I did 3-4 times a week in the gym with barbells and dumbbells.
From my own experience, I was convinced that cardio training does not help you lose weight. It seems like you used up a lot of calories while sweating on the treadmill. In fact, he spent at most 200-300 kilocalories, which he then happily ate three times. The only sure way to lose weight is to create a calorie imbalance, that is, spending more calories than you consume.
And so that the body does not burn the muscles, the maintenance of which is spent a lot of kilocalories, they need to be loaded with strength training.
For six months of proper nutrition and training, I managed to lose weight up to 87 kg, that is, I threw off 35 kg. In order to be not just slim, but fit and muscular, I began to gain muscle mass. And if I managed to get rid of extra pounds quickly enough, then it took at least 2 years to build muscle. I fundamentally do not use pharmacology, so muscle recruitment occurs slowly, but in a natural way.
Tips for those who want to change themselves: to lose weight, it is enough to maintain a calorie deficit of about 20%. To prevent the body from starting to save in energy expenditure, you have to put in a lot of effort in training. Proper nutrition, as well as fasting days, will help to avoid disruptions in nutrition. For example, 1-2 times a month you can arrange a day when you can afford foods that were banned. But, of course, such fasting days should be rare, and the rest of the time you should follow the correct diet.
Results of our clients: Before – After👍😉 Fitness Club FRESH
Our favorite and regular client is Aleksandrova Lena😍👍
Our beloved and regular client is Olechka Chernyuk😍
Goal: Lose excess weight✅
For 2.5 months:
Pelvis circumference: -12 cm.
Arm circumference: -4.5 cm.
Hip circumference: -4.5 cm.
Waist: -9 cm.
Weight: -8 kg.
Great smart girl and hard worker👏👏👏
Coach-Donduk Julia.
Our beloved and regular client – Kovaleva Julia😍
Great smart girl and hard worker💪
In just a month of work:
Weight: – 7 kg.
Waist: -12 cm.
Pelvis: -6 cm.
Thigh: -3 cm.
Hand: -3 cm.
Coach – Eshchenko Maxim.
Our favorite and regular client is Olga Vershilo-Mergel.
Such excellent results in 4 months Great smart and hard worker 😍
Coach – Julia Novikova.
Our favorite and regular client is Victor Dolzhenchuk.
For 1 month of training:
Weight: -6.5 kg;
Waist: -8cm;
Thigh: -4cm;
The result of perseverance and great willpower! Well done! “And this is just the beginning”
Coach – Eshchenko Maxim.
Our beloved and regular client – Natasha Balandina👍 Threw off 10 kg in a year👍💪😉
Beauty😍
Coach – Julia Novikova.
Our favorite and regular client is Marina Chicha😍
Great smart girl and hard worker! 💪
I threw off 8 kg in a month😉👍
Coach – Eshchenko Maxim.
Our favorite client is Danyukina Anya😍
For 3 months I threw off 15 kg👍🔥💪
Coach – Julia Novikova.
Our beloved and regular customer – Anastasia Geliverya😍
The difference in the photo is 40 kg !!! 😉😊
Great smart girl and hard worker💪👍🔥
Coach – Eshchenko Maxim.
Our favorite and regular client is Alexander Kornovan.
Gained 10 kg in 3 months😉💪👍
Coach – Eshchenko Maxim.
Our favorite and regular customer is Oleinik Katya😍
For a year of training, I threw off 40 kg
Coach – Julia Novikova.
Our beloved and regular client is Sergey Gordienko👍
Lost 22 kg in 6 months💪💪💪
Coach – Eshchenko Maxim.
Our favorite client is Marina Levitskaya😍👍
Great smart girl and hard worker!
Coach – Julia Novikova.
Our beloved and regular client – Max. In 5 months of training, I gained from 65 to 80 kg💪💪💪
Coach – Eshchenko Maxim.
Our beloved client is Evgenia Fedyuk. She’s a big smart girl, she lost 15 kg in 4 months🔥👍💪
Coach – Julia Novikova.
Our beloved and regular customer is Ekaterina Ponasenko. In 6 months I threw off from 80 to 62 kg! Great smart girl and hard worker! 👍💪😊
Trainer – Roman Stelmakh.
Our favorite and regular client is Stasyuk Alena😉
Pretty Woman😍. In 3 months I threw off 5 kg👍😉
Coach – Julia Novikova.
@alenochka__s
Our favorite and regular customer is Margarita Klevan. Pretty !! 😍👍 For 3 months I threw off 12 …