Like many people who report to me, Artur spends a lot of time working. Therefore, there is not much of it for planning training and cooking. Additionally, he trains acrobatics. Despite everything, he struggled with overweight, which he tried to deal with himself. After several unsuccessful attempts, he decided to seek the help of a specialist, and so he came to me. Arthur's main goal was to get rid of belly fat. He also wanted to achieve an athletic figure. His dream was a belly radiator. We went to work and lost 12 kg in 6 months! You can see for yourself that he has gained a lot of muscle during this process.
The previous diets Arthur tried did not work. Why was that so? First of all, they were too monotonous and restrictive. The constant feeling of hunger and chronic lack of energy was caused by too few calories. In such a case, it is easy to get discouraged and this is what happened to Arthur. In addition, he often snacked in the evening. No wonder, since the diet was poorly chosen. A proper reduction diet is not about going hungry. It even happens that my clients eat more than normal during such a diet. After analyzing the questionnaire sent by Artur, I started to write out the appropriate guidelines. At the beginning of our cooperation, his daily energy demand was approx. 3 thousand. calories. In the first place, we eliminated unnecessary products from the diet. We also cut down on our protein intake because I thought there was too much of it. We started with a caloric deficit of 10%. Artur consumed 2,700 calories a day in 5 meals. Thanks to this, he did not feel hungry at all. However, it was enough for the kilos to start slipping away. Meanwhile, the belly slowly began to reveal itself. We divided the entire six-month cycle into two stages: reduction with a negative caloric balance and a short period of increased caloric supply. Such a procedure allowed for the metabolism to be efficiently reduced.
I present to you a day from Arthur's menu. See for yourself how much you can eat while on a reduction diet. Going hungry causes snacking between meals. Consequently, you supply your body with unplanned calories. Better to organize your diet so that you don't feel like snacking.
- 350 g of baked potatoes,
- 120 g of cod
- 100 g of sauerkraut (unleavened),
- 1 tablespoon of olive oil
Dinner: baked salmon with vegetables
- 150 g of salmon,
- 1 tomato
- 1/2 red pepper,
- 1 pickled cucumber,
- 2 lettuce leaves.
- Arthur's online training
Artur decided on the most extended package in my offer. In addition to the diet, he received an individually selected training program. The question of choosing the exercises was difficult because he was suffering from pains in the shoulder girdle. He also had limited mobility (inertia) in one leg. We started with exercises to improve mobility. They were not a big problem for Artur, as he was already training acrobatics then. Consequently, we quickly moved on to strength training. I chose them so as not to overload the shoulder girdle. Artur trained in the gym 3-4 times a week. A detailed description and a video of the correct use of each exercise could be found on my platform. In case of any questions or doubts, we contacted us via chat or by phone.
Thanks to the introduced diet and training, we worked together to achieve the goal for 6 months. We got rid of fat at the rate of 0.5-1 kg per week. After a few days of our cooperation, Artur started to feel better. He reported to me that he had more energy and felt such a nice lightness. Thanks to an individually selected diet, the quality of sleep also improved. It all added to the motivation to continue working. A day without additional physical activity has become a wasted day! That is why Arthur used to diversify the days without training, for example, by swimming or running. For half a year of working together, Artur lost 12 kg and achieved his dream radiator. We are constantly in touch. If necessary, I always provide advice. I take care of a safe and varied training and a proper diet of my client. The metamorphosis of Arthur's figure is very inspiring, because there were many difficulties on the way. All the time he was struggling with injuries and lack of time. This, however, was not able to stop him.
