Before and after: 17 incredible stories of transformation from the men of Ufa

Artem Grigoriev

Age 29 years.

Profession: Head of Sales Department.

Achievement: weighed 112 kg, lost weight up to 82 kg. Now weighs 94 kg.

Where does he train: fitness center “Mendeleef Fitness”.

Marital status: married.

“My appearance always suited me, but once my daughter (she was 1,5 years old) asked for pens. At that time, my back hurt badly, and my daughter’s bedroom was on the second floor. And I, a young dad, simply could not get up to my beloved baby and take her in my arms. This incident made me rethink my life. The very next day I went to look for a fitness club and chose the one with a swimming pool. The first three months I just swam, first every other day, then 5-7 times a week. The weight gradually began to decrease, I was delighted with this and, in addition to classes in the pool, began to go to the gym.

Now training for me is a way of life, it’s like washing or brushing your teeth. I practice 5-6 times a week and enjoy it! In a year, I managed to lose weight from 112 kg to 82 kg. Now I am building muscle and weighing 94 kg. The most difficult, perhaps, was to give up sweets and convey to friends and acquaintances that you lead a healthy and sober lifestyle, which means that you do not eat or drink, as they do.

Thanks to my beloved wife Julia: she never reproached me that I looked bad, and always told relatives who liked to joke about my weight that the time would come and I would definitely change. I succeeded, and now I am the happiest husband and father! “

Tips for those who want to change themselves: if you want to lose weight, do not put it off until later. The words “I will study from Monday / holidays will pass – I will go on a diet” do not work. The most important thing is to realize that you really want to change, pull yourself together and take the first step.

Oleg Zhukov

Age 29 years.

Profession: fitness instructor.

Achievement: weighed 52 kg, gained muscle mass for competitions up to 85 kg.

Where does he train: fitness club “First” (Blagoveshchensk).

Marital status: there is a girlfriend.

“I realized that it was time to change something in myself when I turned 25, and I looked like a 16-year-old boy. With a height of 170 cm, my weight was only 52 kg. At school he did not like and skipped physical education, nevertheless, for some time he went to karate and boxing. Once (this was in 2011) friends called me to the rocking chair. I went, tried it and since then I can’t imagine my life without hardware. After about 4-6 months of training, I gained 5-6 kg of weight, and felt that I was becoming stronger and more courageous. This inspired me to continue training. At first, my mother helped a lot. She works as a doctor and advised on how to eat right – how many times to eat, what foods help to grow muscles.

After 2 years of training, I was no longer recognizable. From a frail boy I turned into a muscular man, and after another 2 years (in 2014) I was already on stage as an athlete representing the category of “classic bodybuilding”. In my piggy bank of awards so far the 2nd place in the tournament “Mister Ural-2014” and 4th place in the Cup of the Chelyabinsk region, but I am sure that champion titles are yet to come! “

Tips for those who want to change themselves: guys, look at yourself from the side. In our time, one must be developed not only physically, but also morally. So, while pumping the muscles of the body, do not forget about spiritual development. Read more useful literature, learn new things, help others to become better by your example, be kinder and more responsive. Girls, to be beautiful, you need to give up fast food, stick to proper nutrition and get out to the park for a run at least 2-3 times a week.

Sergey Foksha

Age 31 year.

Profession: personal trainer for the gym.

Achievement: weighed 112 kg, lost weight up to 77 kg.

Where does he train: Olympia Fitness Club.

Marital status: married.

“Since the age of 13, I have been professionally involved in sports – triathlon and weightlifting. But at 23 he was injured, stopped performing and went headlong into a career, was engaged in the construction business and advertising. At this time, he practically did not train, as a result, by the age of 29, he began to weigh 112 kg. I decided to lose weight after I met my girlfriend. Elsa also wanted to change and offered to lose weight together. On the same day, we threw out all harmful products from the refrigerator. I made barbells and dumbbells, brought them home, and we started training. Since we both worked, we worked out in the evenings, about 3-4 times a week and gradually increased the load.

The food was fractional: I ate 6-9 times a day and gradually reduced the calorie content from 3000 to 2000 kilocalories per day. In 5 months I managed to lose 40 kg, Elsa lost weight from 60 to 47 kg (her height is 152 cm). I always dreamed of competing in bodybuilding, and about a year after losing weight, I became a participant in such a tournament. Now my plans are to build more muscles and compete in a heavier category. “

Tips for those who want to change themselves: set a goal for yourself and divide the path to achieve it into several stages. For example, if you want to lose 15 kg, write down what you will do to lose 5 kg first, then another 5 kg, and so on. Learn as much information as possible on how to lose weight. And, of course, control how you eat, because 80% of the future result depends on it.

Georgy Dedikov

Age 33 year.

Profession: the head of the enterprise.

Achievement: weighed 120 kg, lost weight up to 88 kg. Now weighs 94 kg.

Where does he train: fitness center Mendeleef Fitness.

Marital status: married.

“I was plump since childhood, I didn’t go to physical education at school, I liked to eat deliciously, especially sweets and chocolates. When I quit smoking, my weight went up rapidly against the background of improper diet and lack of at least some physical activity. As a result, in my 30s, I weighed 120 kg. At this time, my wife and I began to plan a child. Doctors discovered that I have type 2 diabetes mellitus, which, by the way, is acquired by just such a wrong way of life. At that moment I realized that I wanted to be healthy and that my child had an active dad who would play with him, walk with him, and not endlessly go to hospitals …

I signed up for the swimming pool and swam every day before going to work. I got up at 4:30 in the morning to get to the pool and get to work on time. And so, day after day, 7 times a week. When I noticed that the weight was going away and my health improved, I started going to the gym. I would hardly have been able to draw up a training program and a diet on my own, so I began to study with a personal trainer – Maxim Yakovlev. Swimming in the pool was supplemented with 6 more workouts per week in the gym. So that the classes were not in vain, I had to follow a strict diet – no fast food, soda, sweets. Yes, it was not easy, but I saw the results, and they motivated me to work on myself with even more zeal.

In 10 months (I worked in the gym from February to November 2014) I lost up to 88 kg. Now my weight is 94 kg, and I am working to strengthen my muscles, become stronger and more enduring. I have no goal of becoming such a muscular and pumped-up uncle. I just want to be a strong, physically developed man who can pass the TRP standards. I am glad that I managed to change myself, and you cannot imagine how happy I am when I play with my son – I throw him up, jump on the bed with him or put him on his back, and I do push-ups many, many times … “

Tips for those who want to change themselves: do not torment yourself with hunger strikes, learn to negotiate with your body. Do not chase after quick results, work on yourself should take place gradually and consciously. If you started to eat and exercise properly, do not beat yourself up for one candy eaten and do not make a tragedy because of this. Just practice it in your workout – work out longer on the treadmill or take an extra set in the exercise. Do not stop there, as they say: the slow walker will bypass the one in front.

Evgeny Bezrukov

Age 35 years.

Profession: personal trainer of the gym of the 2nd category.

Achievement: weighed 84 kg, lost weight and gained muscle mass up to 78 kg.

Where does he train: World Class Fitness Club.

Marital status: single.

“I lived a normal life, ate everything, and as a result, one day my weight reached 84 kg. It is a pity, I didn’t have photos with this weight, in those pictures I looked like a hamster. Oddly enough, my appearance did not bother me much, probably because the people around me looked either like me, or even worse. But once my mother told me directly: “Zhenya, you are very fat, you urgently need to lose weight!” The words of a loved one influenced me greatly, and the very next day I started a new life. He began doing push-ups in the morning, pumping up the abs, and in the evening squeezed out seven sweats in the gym. I radically changed my diet: there were no more sandwiches, buns, fatty and fried foods, alcohol in my diet. In my youth I went in for sports, but then it was training in vain, because I did not set a specific goal for myself. Over time, I managed not only to lose weight, but also to build muscle.

The gym activities and the results that can be achieved here fascinated me so much that I decided to become a personal trainer. I went through special training, and now I help my clients to find a beautiful figure and health. Recently he made his dream come true – he took part in professional tournaments in the category “beach bodybuilding”, which were held in Ufa and Yekaterinburg, and won prizes in the competition.

I can say with confidence that sport gives not only a beautiful body, but also helps to become a purposeful, disciplined and strong-willed person. I will soon be 36 years old, but despite my age, I continue to change for the better. So, dear readers, age is not a hindrance, but just a number. “

Tips for those who want to change themselves: eat right, go in for sports, in general, work on yourself in every possible way. In a year or two, all your friends and family will be proud of you, and you will become the best motivation for them!

Denis Surkov

Age 36 years.

Profession: creative director of the chain of sports stores “Champion”.

Achievement: weighed 126 kg, lost 81 kg, gained muscle mass up to 91 kg.

Where does he train: boxing club “Bars”, running club “Champion”, fitness park “Champion”.

Marital status: single, 3 children.

“I have been involved in sports since childhood, quite successfully participated in judo and boxing tournaments. He began to gain excess weight after he got married. Probably, many will agree that family life often supersedes sports, there is no time for training. You think you’re working hard, begin to relax and stop monitoring your diet and activity. By the age of 30, my weight reached 126 kg. Maybe I wouldn’t change if I didn’t have to go through a divorce. I was very depressed. Attempts to establish a personal life were doomed to failure due to excess weight and, as a result, self-doubt. I had to change my life so that there was more free time, and I could devote enough time to sports.

In two years I managed to lose weight up to 90 kg. I became confident again. Once I received an offer to participate in a competition. I agreed and in the process of preparation I threw off another 9 kg. Now I weigh 91–93 kilograms. I keep in shape as follows: 3 times a week I train in boxing, twice – train in a running club, and once a week, usually on weekends, I run a 1-kilometer cross. As for food, now I can not limit myself much, I just treat my diet more selectively – I excluded mayonnaise, fast food, alcohol. I love meat with vegetables and drink a lot of water.

I have three wonderful kids – Ekaterina, Georgy and Maxim. I believe that a man should be an example for his children. It is foolish to force a child to play sports, lying on the couch and drinking beer. From an early age I took them with me to the gym. The middle son liked boxing and is training with me. He even took part in the first tournament and finished second. Katya is engaged in dancing, and Maxim has not yet decided on the sport. “

Tips for those who want to change themselves: Remember that any liquid other than water contains calories and is essentially food, so keep this in mind when making your diet. Many people say that they are not ready for training, that they need time to gather their courage, get in shape. Drop those thoughts and get started today. Choose the sport that you really like – you will not be able to train as if from under the stick for a long time and in the end give up. Don’t do trainer exercises. You need the result, not him. Fit workouts into your life schedule. No event should interfere with your planned lesson. Make it a rule of thumb. Finally, respect your accomplishments and praise yourself for small successes.

Rustem Kabirov

Age 31 year.

Profession: operator of technological installations.

Achievement: weighed 92 kg, lost 78 kg for competitions, became muscular and prominent.

Where does he train: fitness park “Champion”.

Marital status: married, 2 children.

“A year ago I saw an avatar of a friend on a social network – he was all so pumped up there, with abs cubes. I wanted to do the same spectacular photo shoot, I went to the mirror, but instead of the sexual press I saw only my swollen sides and stomach. From that day on, I promised myself: no matter what, I will become the same as in the glossy picture. And he began to work out regularly and persistently in the gym. After a while, friends and colleagues in the gym noticed my progress – I threw off the fat mass well, the muscles became more prominent.

I want to note that in the course of training I read a lot about classes in the gym, watched videos with the participation of athletes and once got the idea to take part in competitions in the category of “beach bodybuilding”. And, starting in the fall of 2014, I began to purposefully prepare for the Ufa Athlete-2015 tournament, which was to take place in May.

In preparation, I supported a strict diet, but I believe that for those who just want to look good, it is enough to eat regularly and correctly. But during this time, I began to cook for the first time in my life! Especially good at me is dietary baked goods, they are simply delicious (smiles). Of course, many thanks to my beloved wife: she prepared the main dishes, and separately for me and for the children.

Let’s go back to the competition. I admit, there were times when I wanted to retreat, but I promised everyone that I would do it. And he kept his word! At the tournament I took the honorable 3rd place in the beach bodybuilding category and am very pleased with it. The competition is over, but I am in good shape and feel great! “

Tips for those who want to change themselves: to achieve a dream, only a dream is needed. “No time, family, work” – these are just excuses and banal laziness. Do not stand still and always move forward!

Denis Ibragimov

Age 27 years.

Profession: personal trainer for the gym.

Achievement: weighed 120 kg, lost weight for competitions up to 95 kg.

Where does he train: fitness park “Champion”.

Marital status: there is a girlfriend.

“At the age of 14, I started training in the powerlifting section and began to gain weight noticeably. In this sport, you need strength, because you have to press, squat and pull heavy barbells. So from a teenager who weighed 65 kg, I turned into a 100 kg heavyweight. Thanks to good strength indicators, at the age of 18 he fulfilled the standard of a candidate for master of sports in powerlifting, and at the age of 21 he became a master of sports. By the time I finished my powerlifting performances, my weight was already 120 kg.

I “got sick” with iron sports, so after a while I decided to try myself in bodybuilding. And in order to participate in tournaments in this sport, I needed to lose weight and shape muscles. If in powerlifting you need to lift heavy barbells, then in bodybuilding you literally sharpen your body. I didn’t believe that I would succeed, but performances at competitions in which I won prizes convinced that everything is possible if you want. Now this is my way of life, thanks to which I am always in shape. Yes, regular training and proper nutrition require dedication and effort, but it’s nice to look at yourself in the mirror (smiles). “

Tips for those who want to change themselves: set a specific goal and a date by which you will reach it. You have to tell yourself not just “I want to lose weight”, but, for example, “I want to get rid of 10 extra pounds in so many days.” Read as much of the healthy lifestyle and fitness literature as you can to understand how you exercise and eat right.

Nikita Nikolaev

Age 24 year.

Profession: personal trainer for the gym.

Achievement: weighed 60 kg, gained muscle mass up to 86 kg.

Where does he train: fitness club Alex fitness.

Marital status: married.

“At the age of 12, I started to really like cars. I loved to imagine how cool I would look in some kind of jeep or sports car. The only thing that didn’t really fit into these fantasies was my thin arms. “A cool guy should drive a cool car,” I decided and began to study at home little by little. Since I was still a teenager then, the workloads were also small. At first, I just worked with an expander, did push-ups, pumped the press. Then dad brought dumbbells, and I trained with them. After 3 years I entered college, there was a small rocking chair, and after lectures I disappeared there. In the summer, the gym did not work, so we had to look for another place to train. Once I found a gym where a good trainer worked, who taught me a lot in 2 years.

Since then, sports have become a part of my life and my favorite job. Of course, there are times when you give yourself slack – you train badly or eat the wrong foods, but when you see how all this affects your appearance, you quickly improve and follow the regimen again. “

Tips for those who want to change themselves: the gym is where people come to get better. Here, no one condemns and does not point the finger at newcomers, but on the contrary, everyone helps each other. Therefore, you do not need to be afraid and ashamed, feel free to take the first step towards a new stage in your life. It is enough to start training correctly and eating right, the body will immediately respond, and you will see the results.

Evgeny Nemytov

Age 34 year.

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: Olympia Fitness Club.

Marital 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 consumes a lot of calories, 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.

Igor Klinsky

Age 23 year.

Profession: personal trainer for the gym.

Achievement: weighed 63 kg, gained muscle mass up to 105 kg.

Where does he train: fitness club Alex fitness.

Marital status: single.

“You have to see the reaction of friends when they accidentally meet me on the street! They cannot believe their eyes, because only 4 years ago I was Igor, who, with a height of 182 cm, weighed only 63 kg. Nobody remains indifferent, especially after learning that my weight is now 105 kg. The first thing everyone asks is, “How did you manage to become so big and muscular?” In fact, everything is simple: you need to give all your best in the gym and not feel sorry for yourself. We live once, and this life must be lived in a beautiful and healthy body!

Sports have changed not only my figure, but also my character and worldview. I used to work as an engineer, but one day I decided that sports would be present in my life not just several times a week, but would become the main occupation in my life. This is how I became a personal trainer for the gym. When I see the results of my clients and their happy eyes, I understand that I am on the right track. “

Tips for those who want to change themselves: you just need to drop all doubts and go to the gym. Any shape can be fashioned into a beautiful and attractive body.

Tagir Yenikeev

Age 21 year.

Profession: personal trainer for the gym.

Achievement: weighed 50 kg, gained weight up to 85 kg, lost weight up to 72 kg.

Where does he train: fitness park “Champion”.

Marital status: single.

“I was an ordinary thin teenager and with a height of 168 cm weighed 50 kg. But about 4 years ago I decided to go to the gym to make myself a beautiful muscular body there. Since I had practically no knowledge and experience in this matter, I made a lot of mistakes. As a result, instead of relief and muscles, I got a plump and loose body. As it is fashionable to say now, then I was “at the mass.” I had to throw off those extra pounds, and since then I have been trying not to run myself like that anymore.

I believe that you always need to be in good shape, and not live according to the principle “first weight gain – then tough drying.” Such a regime is suitable only for professional athletes, while ordinary people need to strive to maintain their health and a good figure for many years. By the way, playing sports works not only for appearance. Thanks to the gym, I became very confident and purposeful. “

Tips for those who want to change themselves: don’t go after quick results. Extreme diets and overly grueling workouts only lead to breakdowns and injuries. Do not step on the scale every minute. The best weight is not any specific numbers, but the reflection in the mirror that you like.

Ilya Korolev

Age 24 year.

Profession: fitness instructor at the gym.

Achievement: weighed 65 kg, gained muscle mass up to 90 kg.

Where does he train: Center for Rehabilitation and Human Development “Oriental Club”.

Marital status: married.

“At 16, like most teenagers, I was thin. With a height of 178 cm, weighed 65 kg. You could say skin and bones. I started training thanks to my uncle. He is an experienced athlete, and he always had dumbbells and barbells at home. I came to him in my free time and studied. When the loads from home workouts were not enough, I began to attend the powerlifting section. Over time, he confirmed the title of candidate for master of sports. At the same time, I worked in the gym, and I still continue to actively train, only now in the status of a fitness instructor.

What is sport for? To look good, to be healthy and strong. Seeing how much I had changed, my cousins ​​began to go to the gym. So playing sports means being a good example for everyone. In the future, I plan to become even more muscular and compete in bodybuilding competitions. “

Tips for those who want to change themselves: thin people think they are eating enough, while overweight people think they are not overeating. Therefore, first of all, you need to deal with your diet. To avoid mistakes and quickly come to the desired results, especially if there is no experience, it is better to work with a coach, at least for the first time.

Pavel Kozhevnikov

Age 25 years.

Profession: photographer.

Achievement: weighed 60 kg, gained muscle mass for competitions up to 76 kg.

Where does he train: fitness club Alex fitness.

Marital status: there is a girlfriend.

“I look at my old photos, and I can’t believe that not so long ago I was this way – thin, without a hint of muscle and relief. Everything changed when I went to bodybuilding and fitness competitions. I especially remember the guys who performed in the mens physic category, or “beach bodybuilding”. They were muscular and sculpted, but at the same time they did not look like huge heavyweights – the very thing to look spectacular in life and to compete in tournaments. I wanted to become the same, and began to exercise regularly in the gym. It took me about 3 years to sculpt a new body. Not everything worked out the first time, there were mistakes in training, nutrition, but this is an invaluable experience.

Thanks to my coach Igor Klinsky for helping me become better and supporting me in difficult moments. The hardest part was preparing for the competition, because I had to follow a strict diet, but I do not regret it at all. So I won a victory over myself and made my dream come true – I took part in several prestigious tournaments.

By the way, I want to dispel the myth that in order to look good and be muscular, you need to sleep in the gym. It is not true. It seems to me that every self-respecting man can find in his schedule 1,5-2 hours of time and 3-4 times a week to come and work out for his health. You don’t have to chase cups and medals. Looking fit on the beach or walking down the street and seeing how your girlfriend is proud of you is also a kind of victory. “

Tips for those who want to change themselves: start small. First, give up bad habits – fast food, alcohol, smoking, or, for example, an empty pastime. Did you manage? Now add movement to your life – walking, jogging or, if possible, buy a gym membership. And most importantly – do not stop there, move forward!

Anton Zabruskov

Age 23 year.

Profession: senior gym instructor.

Achievement: weighed 65 kg, gained 115 kg in the offseason, competition weight 90 kg.

Where does he train: health-improving complex “Tan”.

Marital status: married.

“It all started when my older brother bought a block trainer 3,5 years ago. And together we started training at home. After about 3 months of training, I noticed the first results. From a thin guy, I began to turn into a strong man. It spurred me on so much that I wanted to become even better. So my friend and I came to the gym. The guys in the rocking chair were engaged with decent weights, I did not want to lag behind, and already in the first training session I squeezed a 50-kilogram barbell. The coach discouraged me, but I insisted on my own and the next day I paid with severe muscle pain. It was a lesson for me, and in the future I began to approach training more responsibly.

Before the gym, I ate poorly, in order to gain muscle mass, I had to completely revise my diet. From now on I eat 5-6 times a day. My menu always contains cereals, meat, fish, chicken eggs, cottage cheese. At first, my parents did not support me, they considered this occupation a waste of time and believed that I would not achieve anything. But day after day I proved to myself that I can.

This spring I decided to take part in the Ufa Athlete-2015 bodybuilding tournament. This was the first competition, I did not enter the top 6, but I was not upset, because the emotions and experience gained at the tournament in themselves became a reward. I do not stop and continue to work on myself. I am sure that prizes are still ahead of me! “

Tips for those who want to change themselves: remember that the most important thing is nutrition, there are no magic pills, and training will not give the expected results if you have just enough. The diet should be balanced, that is, fats, proteins, carbohydrates and trace elements should be in certain proportions and selected individually, taking into account your goals and physical condition. Always believe in yourself, set specific goals, achieve them and set new ones. Feel free to ask your more experienced gym peers and, of course, your coaches for advice. It’s never too early or too late to start working on yourself!

Dmitry Ryzhikh

Age 26 years.

Profession: personal trainer for the gym.

Achievement: weighed 62 kg, gained muscle mass up to 80 kg.

Where does he train: fitness park “Champion”.

Marital status: there is a girlfriend.

“My older brother Sergei inspired me to work out in the gym. I saw that after working out in the gym, he becomes muscular, strong and also wanted to be like that. I was 19 years old, and with a height of 178 cm, I weighed only 62 kg. After 3 months of training, I noticed that the muscles had noticeably strengthened and began to increase in volume. Thanks to the first results, I became more confident, and so far my main motivation for training is what I see in the mirror. Over the years, I have not stopped developing, I read a lot, studied and once decided that sports would turn from a hobby into work.

Now I help other people to become strong and beautiful. Coaching requires you to always look good, so I do no less than my wards, and carefully monitor my nutrition. Only on weekends I allow myself to relax a little and eat some “snacks”.

Tips for those who want to change themselves: if you want to change something in your figure, do not postpone it, just take it and come to the gym. As soon as you see the first results, you will be unstoppable. And if the motivation is not enough, the coach can always come to the rescue.

Sergey Chigvintsev

Age 26 years.

Profession: gym instructor, personal trainer.

Achievement: weighed 60 kg, gained muscle mass up to 110 kg.

Where does he train: Zorge Fitness Fitness Center.

Marital status: single.

“I took up myself seriously after I returned from the army. At that time, I weighed 60 kg. The first year I worked in a basement rocking chair, where I met experienced guys who taught me how to perform exercises correctly and build effective training programs. A year later, I managed to gain about 20 kg. After another year, I gained 20 kg. Now my weight is 110 kg. I walked towards these results to become a performing powerlifting athlete. And in the near future I plan to participate in bodybuilding tournaments. “

Tips for those who want to change themselves: study as much information as possible about the sport you want to do. Ask for advice from more experienced comrades. If you are a complete beginner, work out the first time with a personal trainer to master the technique and learn how to train competently. This is especially true for girls. The fair sex needs to train carefully, the wrong approach to exercise and diet can harm the hormonal system. To achieve a good figure, girls need multifunctional training. Explore more fitness literature on your own and only train with experienced instructors.