Michal is a very active person. He lives in Norway and works as a mechanic. He sometimes spends all day in the workshop. There are days when he starts work at 7 a.m. and gets home after 9 p.m. When he has some free time, he enjoys exercising. He is therefore not short of physical activity. Nevertheless, his figure was far from ideal. He planned to lose weight and build up his muscles. We met at my first training course on healthy and effective weight reduction. After it was over, Michal was already sure he wanted to work with me. He approached me and we started working individually. In the meantime, it became clear that he also needed to work on his postural defect. We pursued all the goals simultaneously. In six months, Michael lost 18 kg! At the same time, he improved his posture and built a lot of muscle mass.
Michal likes to eat well, but decided it was time for a change. However, he made a condition for me that the dishes had to be simple to prepare and filling. He hit the mark perfectly, as this is how he prepares diets for his clients. The menu I put together is varied, simple to prepare, and will satiate almost everyone. After gathering the necessary information, I set to work. Michał's diet consisted of four standard meals and an extra one on training days. It is very important to replenish energy after exercise - even if you are trying to lose weight.
I tailored the meals so that Michal could cook for two days straight. This solution is great for people who have little free time. I managed to meet the client's requirements. The diet was so filling that Michał did not even think about snacking. In addition, I took care to provide adequate supplementation. However, I always try to keep it to a minimum. I include as many of the necessary ingredients as possible in the diet.
Along with the diet plan, Michael received an individual training plan from me. First of all, we focused on posture. Almost everyone has some kind of defect in it. My client had a deepened lumbar lordosis and strongly forward shoulders. This can often lead to back pain. This needed to be dealt with! A deepened lumbar lordosis is the result of a misaligned pelvis. Weakened and stretched abdominal muscles and contracted back and gluteal muscles are responsible for this. Michael found time for three to four workouts a week. In the beginning, we focused on functional exercises. We strengthened the abdominal muscles and stretched the contracted ones. The exercises were demanding, but the workout, including the warm-up, did not exceed an hour. To set the shoulders back, we focused on strengthening the shoulder girdle. We also worked on the muscles of the upper back. The training was therefore focused on correcting a postural defect. You can see the effects for yourself.
Before starting cooperation with Gizafit, Michał weighed 98 kg. First, we changed his approach to nutrition. We adjusted the food to his physical activity throughout the day. We diversified the menu, as until now the main part of Michal's diet was rice with chicken. We adjusted the amount of calories consumed on an ongoing basis. At the same time, we introduced training focused on postural correction. This was enough for the weight to start falling off quickly and the figure to take on a different shape from week to week. Due to the considerable amount of activity during the day, we severely restricted cardio training. We also introduced variable activity training. As you can see from the photos - we did a great job. Michael now weighs 80 kg and feels much better. The correct posture has also improved his comfort in everyday life.
