Rafał is a young and really stubborn man! He is only 18 years old and has already made a serious decision to change his life. He struggled with a lot of overweight. With a height of 182 cm, he weighed over 100 kg. He definitely told himself enough and contacted me. During the 8-month cooperation, Rafał lost 23 kg! This is a truly amazing result! Losing weight is not only about improving the appearance of your figure. It is primarily improving your health. Fighting your weaknesses at such a young age also shows an extraordinary strength of character. Compliance with the principles of healthy eating and systematic training requires a lot of sacrifice and enormous discipline.
Rafał registered on my training platform and completed a nutritional and medical questionnaire. Thanks to this, I was able to properly adjust the diet to his needs. We focused primarily on improving eating habits and mobility. We limited carbohydrate intake and reduced the amount of products with a high glycemic index. We also had to introduce breakfasts as Rafał did not eat them. This is a very common mistake. I have planned my diet so that I can cook it every other day. As a dietary supplement, we only introduced a protein supplement. Rafał ate a shake with whey protein, oat flakes and fruit for breakfast. At the beginning, we introduced a caloric deficit. The weight started to run away really fast, because after 2 weeks Rafał lost 5 kg. Then I made the decision that you need to add some calories to your diet in order to do it more slowly. An interesting fact is that Rafał was losing weight and he had a problem with eating everything that his diet assumed. We got rid of body fat evenly from all over the body evenly. After achieving this goal, we focused on the development of muscles. After 8 months of cooperation, Rafał weighs 23 kg less, and at the same time has more muscle mass. Many people experience the yo-yo effect after long-term weight loss. Meanwhile, Rafał not only lost weight, but also gained muscle mass and became more fit. He continues his adventure with a healthy lifestyle all the time.
Rafał has never trained before. Consequently, weight training was not an option. First, I decided to focus on exercising with my body weight. Rafał was skeptical about them at first, but he did not protest. I have planned workouts involving all muscles. This allowed for an overall enhancement of mobility and strength. Rafał quickly noticed that such training works well. Only after some time did we start exercising with dumbbells. Thanks to this, we were able to develop muscle mass more effectively. Today, Rafał no longer has problems with being overweight, and his main goal is muscle development. If you want to know more, please visit my YouTube channel. I posted an interview with Rafał there, in which we talk about our cooperation. The boy lives in Norway on a daily basis and speaks this language much better than Polish. A lot of respect, because Rafał put a lot of effort into this interview.
I am showing you this metamorphosis because I am full of admiration for the change that Rafał has made. Not only the outer one, but also the inner one! She is only 18 years old, and our collaboration was exclusively online. It therefore required a lot of independent work from him. I must admit that with his commitment and determination to trainings, Rafał reminds me very much of me from that period. By deciding to work with me, you will get rid of unnecessary kilograms and shape your figure, having fun at the same time.
