Diet Yaroslav Brin: principles and tips, nutrition plan, menu for every day

The Fat Diet is a special exercise and nutrition regimen developed by Yaroslav Brin. The outrageous and super popular trainer today demonstrated to the public by his example that nothing is impossible - if only there was desire, will, perseverance, and excess weight can be lost forever. Brin created his own set of rules for training and nutrition, which are indicated for people diagnosed with obesity.

Lose 20, 30, even 40 or 50 kilograms? It's easy if you follow Yaroslav Brin's recommendations. And doing this becomes much easier thanks to the author’s lively, humorous approach to weight loss issues.

Basic principles of the system

Yaroslav Brin has developed a diet for every day - not hungry, active and effective. At one time, it was she, in combination with a set of exercises, who helped him turn from a fat bass into a fit, slender athlete. Now Brin shares with the public the principles of bringing body weight to ideal proportions through active physical activity and lifestyle correction.

For anyone who wants to lose weight, the former fat guy and now a popular fitness trainer advises:

Take a comprehensive approach to solving problems - after all, you can lose weight in general or not at all, but losing weight only in the abdomen or thighs is nothing more than a myth.
Do strength training wisely, since in most cases they do not so much dry you out as they trigger muscle growth processes. If you have the appropriate physique and excess weight, by actively training, you can not lose weight, but turn into a mountain of muscles.
Always count calories - if during the diet you consume more calories than you expend, the weight loss process is doomed. Therefore, you need to know the daily consumption indicator at least approximately - after all, someone spends 2000 kilocalories, and someone spends all 5000.
Remember that the fat from the sides, the abdominal area, disappears the worst. If these areas are problematic in your case, Yaroslav Brin simply recommends being patient.

The Brin diet allows you to consume an almost unlimited amount of non-starchy vegetables. You will have to completely avoid starchy foods, and consume fruits no later than 18 hours. You need to drink regularly, a lot of clean water - otherwise you will not start your metabolism, and fat will not leave you.

Removing the belly and sides

Most people who go to the gym do not want to have huge muscles, but rather want to have a firm butt, a smooth stomach with six-packs, and a thin waist. It is this combination that is associated with sexuality and an athletic body build.

One of the reasons why few people achieve results is a misunderstanding of the principles of using weight training (fitness, bodybuilding) to create their figure. Many people come to the gym, carry tons of iron, practice some programs, most likely copied from the Internet, and think that this is enough. No, not enough!

Fat is on the sides and the belly is the last to go. It takes over at first, it's genetics, so don't be alarmed.
If you want to make a cake, and you dream about sweets, it means that you have gone too far with cutting calories.
Eat vegetables in any quantity; they contain fiber (except starchy ones). Fruits are carbohydrates that contain fructose. It is not much different from sucrose, so we grind the fruit until 18.00.

Any weight training causes anabolism (muscle tissue growth) at a time when you just need the opposite process - catabolism. To make it more complicated, you need anabolism for muscles, on the one hand, and catabolism for fat tissue, on the other.

It seems logical, but as usual - an ambush! These are different processes, and, moreover, opposite ones. Try running in both directions at the same time. Well? Happened? Same thing. But the gym is full of people running in different directions.

If you want to build muscle, you need a surplus of calories, if you want lean muscles, then a deficiency. This is why professional athletes alternate periods of muscle gain and periods of fat burning, since it is neither theoretically nor practically possible to do this at the same time.

“Hey, wait a minute!” - the nervous reader will scream. - After all, if you do a lot of repetitions on your abs, they will “dry out”, I saw this on TV! And besides, Verka from the next door does this. Yes, and side bends remove fat on the sides. If you do it many, many times, it will definitely help!

I immediately want to destroy your children's fairy tale with the merciless severity of the physiology of our body. Targeted fat loss is impossible!

What a bummer! This means that it is impossible to lose weight, that is, get rid of fat in one place without uniformly losing weight in all others. You can do at least a thousand repetitions on the abs, but until you create the conditions for weight loss, fat will be distributed throughout the body, and not in places, according to your predisposition and gender (for women - the waist and hips; for men - the stomach).

Conclusion: you can pump up muscles with the help of “glands,” but you won’t be able to “dry” them without reducing your daily caloric intake. This is what most people call a diet!

There are a huge number of diets with a wide variety of names, but the essence of any proper diet is that you need to consume fewer calories than you burn! It’s even better this way: you need to spend more energy than you consume! That's all! Short and simple. And besides, you knew all this. True, they didn’t.

The total energy consumption consists of two parts:

the basic part (what is used to maintain the vital functions of the body, even when you sleep, think or read my article);
expenditure part (what you spend on the work you do: go for beer, blink, run away from gopniks, catch up with gopniks, etc.)

All workouts are designed to increase the expenditure part, although as muscle mass grows, the base part also increases, but we’ll skip that for now. The basic part of an ordinary person is almost constant, but the consumable part is not. It turns out that by increasing your consumption without changing your diet, you will very soon see beautiful abs. Pere

Principles of healthy eating in the Zhirobas diet

During Yaroslav Brin's diet, you will need to eat 5-6 times a day, but in small portions - that is, the bodybuilder uses the principles of healthy eating. Also stick to fractionation - there should be 1-2 products per meal.

If the intervals between meals are more than 3.5 hours, it is not fat that is burned, but muscle. Each subsequent intake will direct resources into fat reserves - in the end you will eat relatively little, but still will not lose weight. Therefore, Brin recommends that if you want to lose a lot, eat often, but a little at a time.

Every meal includes protein. If you don’t like it as much as the author of the method, you can indulge in breakfast (that is, make the first meal protein-free).

Fast carbohydrates are completely removed. You should eat your last meal a couple of hours before bedtime and eat strictly carbohydrate-free foods.

Diet of Yaroslav Brin

When calculating your diet, you need to monitor the ratio of 2 g of protein per 1 kg of weight, drink 2 liters of water per day. Permitted and obligatory products will be: eggs (including yolk), fish (pink salmon, pollock), olive oil, meat. Eating these foods for breakfast, lunch and dinner will keep you full and you will not feel hungry. Bad habits during weight loss need to be removed from your life; carbonated drinks, chips, crackers, coffee, fatty sauces, sour cream, and mayonnaise will also be prohibited. Boiling and baking is the main processing of vegetables; a pressure cooker or a double boiler will help.

Next, you need to consume fiber - 30 g, OMEGA-3 (2 tablespoons per day), vitamins (1 tablet per day), L - keratin (3 g half an hour before training or in the morning on rest days). Sugar must be replaced with a sweetener. Instead of coffee, which is high in calories, it would be better to choose green tea. If you follow each of the points, the effect will not take long to appear. After about a month, you will realize that changes have begun to occur in your body; the benefits of such a diet will be enormous.

Eating according to Zhirobass: what and how

The famous fitness trainer harshly criticizes all known diets, arguing that any diet is a direct path to impaired metabolism and the main source of problems in the functioning of the body. Yaroslav Brin says that you need to eat, and enough, the main thing is to do it correctly:

We bring the volume of consumed protein to the maximum, fat to the minimum, and remove fast carbohydrates completely. The optimal ratio of nutrients is 30% proteins, no more than 20% fats, about 50% slow carbohydrates.
Learn to count calories - if you do it by eye, you can eat a lot of excess.
Do not eat food 2 hours before training. After active physical activity, the protein window opens - consuming protein at this time triggers anabolism processes and allows you to intensively build muscle. If this is not your plan, it will be better to consume other foods after training.
Rolls, white bread, pastries, fried and fatty foods, soda, and confectionery are prohibited in Brin's diet. Also included in the black list are coffee, mayonnaise, sauces, canned food, sausages, and sausages. To improve your health and lose weight, you need complex carbohydrates and valuable proteins, not fat, preservatives and other “garbage”.

Yaroslav Brin nutrition for women. Why is it so difficult to lose weight

The more you aggravate your situation, the more difficult it is to return to normal. And over the years it's the same. Why is it more difficult? Also, evolutionarily, we are designed to last up to thirty years, and then technical inspection and repairs need to be done. Many people notice that before thirty you are so active, active, you need something, you study something. After thirty, nothing is interesting, you don’t want anything. Because previously the average duration was thirty years. And so we must multiply until we are thirty, and then there is a period of survival.

Yaroslav Brin knows how to get rid of fat

How many fat people achieve the results they really want? If we take the general statistics, then there are probably 3 percent left who lost weight and did not gain it back. And everyone else rolls back. As I like to say, “Once you’re fat, you’re always fat.” It happens very simply.

When you gain weight, fat, in order to store energy in the cells, the body produces more and more fatty tissue. Why do people's bellies grow? Muscles don't grow that way. Because the body does not need muscles, they are the most energy-consuming. And we need to save energy and store. That's why our muscles don't grow that way. Internal organs, except the liver, nothing grows because it is life-threatening.

But the fat depot can grow indefinitely. And when you lose weight, these cells don’t disappear, they just shrink and that’s it. And then each hungry cell sends a signal to your brain: “I want to eat.” The more you punish yourself, the stronger this signal comes to you. It's a matter of time before you fall apart.

How the whole country is losing weight by summer. When you come to the seaside, those who were losing weight stayed at home. Why is this happening? Because people do not fully understand physiology. Now there are more than 2 thousand official diets. If at least one worked, there would be one and everyone would know about it.

Example menu

The daily menu according to Yaroslav Brin’s diet looks like this (adjustments are possible):

The first meal is protein and/or complex carbohydrates,
Lunch - whites,
Lunch – protein with complex carbohydrates,
After physical training - protein and some liquid carbohydrates,
Snack before dinner - protein, small amount of carbohydrates,
Dinner – protein (in its pure form).

You can leave a little salt, but you will have to give up sugar completely. Forget about bad habits (smoking, alcohol) temporarily, or better yet, forever. You can sometimes indulge yourself with prohibited foods, but not later than 14:00. To support yourself, take the vitamins that suit you, Omega-3 complex.

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TOOK IT HERE Compiled information from Ya.Brin's blog

Training system for your figure! -12kg every month. [Meal plan]+[Training programs]+[Motivation system] For getting rid of fat as quickly as possible. +BONUS : A set of exercises for the formation of elastic, convex buttocks. Sequence of execution, tips and secrets.

The entire process of fat burning and weight loss, with the goal of acquiring a sexy body, like a fitness model, for a busy person who is not striving for the podium, will take 4 months. This 4-month plan is created for those who can devote only a minimum of time to physical activity, watch their diet a little and cannot fully devote themselves to this activity. This plan is for busy people who want phenomenal results quickly.

STAGE No. 1 (1st month) 1.1 Determine two starting points (FROM):

FROM #1: Your initial parameters. It is necessary to take measurements in order to track progress and make adjustments to the program. We take body measurements: - Chest - Waist - Hips (butt, if someone doesn’t understand) - Arms - Thigh (leg at the widest part.) - Weight - Height - % - body fat. (If possible and desired. When determining body fat, they will also tell you the amount of muscle and bone mass.) We take “BEFORE” photographs § Full face § Profile, arms up. § Back, arms to the sides. § At an angle of 45% degrees. FROM #2: Determine your basic daily calorie expenditure at the moment. Simple method: To determine the daily energy value of the diet, a calculation method consisting of three stages is used. l-th stage. Calculation of the theoretical basal metabolic rate (in kcal). Women: 18 - 30 years old = (0.0621 x actual body weight (in kg) + 2.0357) x 240; 31 - 60 years = (0.0342 x actual body weight (in kg) + 3.5377) x 240; over 60 years old = (0.0377 x actual body weight (in kg) + 2.7545) x 240. Men: 18 - 30 years old = (0.0630 x actual body weight (in kg) + 2.8957) x 240 ; 31 - 60 years = (0.0484 x actual body weight (in kg) + 3.6534) x 240; over 60 years old = (0.0491 x actual body weight (in kg) + 2.4587) x 240. 2nd stage. Calculate the theoretical total daily energy expenditure by multiplying the previous value by the physical activity coefficient, which is 1.1 for low physical activity, 1.3 for moderate and 1.5 for high physical activity. 3rd stage. Calculation of the daily energy value of the diet necessary for weight loss: from the total daily energy consumption, subtract from 300 to 500 kcal. * Example. Let's calculate the daily energy value of the diet for a 55-year-old woman with a body weight of 80 kg and moderate physical activity. Basal metabolic rate = (0.0342 x 80 + 3.5377) x 240 = 1506 kcal. Total daily energy consumption = 1506 kcal x 1.3 = 1958 kcal. Energy value of the diet for weight loss = 1958 kcal - 300 kcal = 1658 kcal. FROM = 1658 kcal Complex method: For 7 days we write down everything we ate, down to the gram. Then, using a calorie calculator (there are a lot of them on the Internet), we calculate the total calories for the week and divide by 7. We subtract 10% from the resulting figure, and as a result we get OT (the daily caloric intake required for weight loss) Example: 1 day - 2123 kcal 2 day - 1975 kcal ...... … 7day-2123kcal FROM=(2123+1975….+…+2123))/7 -10% * (2123+1975….+…+2123))/7 FROM (starting point) - this is the calorie content that you do not must exceed per day. Of course, at first it will be difficult to count, but after a month you will get used to doing it by eye. We've sorted out the caloric content, now let's start adjusting the diet. The first thing we will do is eliminate foods that the body can do without. These will be simple sugars (fast carbohydrates ). Since carbohydrates are the only nutrient that can directly increase blood glucose levels, the traditional approach is to reduce carbohydrates in the diet. CARBOHYDRATES: We remove all simple, fast carbohydrates. · - Carbonated drinks. · - replace sugar with a sweetener or remove it altogether. · No buns or white bread, replace it with bread with fiber. They are sold in all stores in the section for diabetics, and they taste different, some are terrible, and some are very tasty, try them out to decide. · We remove sweets, cookies, marshmallows, chocolates, fast food. · In general, we remove everything sweet! Sweets are a quick source of glucose and are very convenient for the brain, so when your blood sugar drops, it teaches you to immediately pop something sweet or tasty into your mouth. But the body doesn’t care where to get glucose from pearl barley or sawdust. Therefore, we will teach him to eat properly. FATS: completely exclude all fats; there is practically no fat deficiency in the body. We remove lard, pork, fatty soups, cutlets, sausages, nuts, seeds, etc. i.e. NO ANIMAL FAT, if milk, then skim. If it’s cottage cheese, it’s low-fat, etc. But at the same time, it is necessary to introduce OMEGA-3 into the diet; this is a healthy source of fats, with which we will compensate for the lack of fats during the synthesis of hormones. It can be taken from two sources. 1. Fish oil capsules. 2. Flaxseed oil. It is better to choose Omega-3 (fish oil) rather than flaxseed oil. Now almost everyone has an excess of Omega-6 over Omega-3. Therefore, we do not need Omega-6. You can buy it at a pharmacy, but it’s better to go to a sports store, where the concentration is better. The best ones are with a dose of 500 to 1000, ask in the store, there are no pitfalls, almost any will do. We take 2000 mg in the morning (2 capsules) and 2000 mg with the last meal. At the second stage, we reduce the dosage by half. We remove: - Fatty sauces, mayonnaise, sour cream. — Instead of frying, bake without oil or fat, boil or steam. I usually bake in bags, but the grill also helps a lot. I recommend alternating, if you eat only from a steamer for a long time, you will get bored very quickly. We season salads with either soy sauce, or vinegar, or we don’t season them. PROTEIN : Your daily protein intake should be at least 2g per 1kg of body weight. More is possible, but do not exceed the total calorie content (TC). This is a number to keep an eye on. This will prevent your muscles from breaking down. Protein sources should mostly be animal and low-fat. Chicken breast, fish, low-fat cottage cheese, beef boiled in two waters, egg whites, shrimp, seafood, etc. Make sure that there is no animal fat with the protein. You can also get protein from protein in a jar) BAD HABITS: No indulgences. We remove: -Alcohol and nicotine. - Coffee. because we need the caffeine in the fat burner to work on us in the next step. - We're trying to get enough sleep. GENERAL PRINCIPLES of nutrition: § We switch to 5-6 meals a day in small portions. During the day, the proportion must be maintained: the closer the evening, the less carbohydrates and more protein. For dinner and at night, if possible, completely eliminate carbohydrates. EXAMPLE: Dinner – salad + chicken or fish. At night: “Long” protein or egg white, etc. § Drink an additional 2 liters of water per day. - Be sure to drink during training. — Leave thermal underwear, weight loss belts, spacesuits, cellophane, etc. alone. Take it to the local S&M club. — As for the salt, decide for yourself. There is no point in eating unsalted food. We introduce useful additives: § Add fiber - 30g. Consume with your largest meals. Let's say breakfast and lunch. Reduces the Glycemic Index. Promotes protein absorption. § Add Omega-3. The diagram is above. § Add Vitamins. 1 tab. Per day. § L-carnitine – up to 2g. in 30-60min. before training. On rest days, 1g in the morning. § Replace sugar with a sweetener.

Workout

At the first stage, we use classic circuit training: Its advantages: 1. The load on all muscle groups in one workout, therefore, the adaptation of all muscles to the load will be “faster” than when dividing the program into splits. 2. Faster strengthening of ALL ligaments and muscles. 3. The ability to adjust the technique of performing exercises as long as the weights are not large enough. 4. Development of the whole body, without specialization on any muscle group. It happens that beginners “get hung up” on their weak points, and men on their biceps). The circular program allows you to avoid this. 1 day. 1. Reverse crunches (for the abdominal muscles) 3. Total squats. (legs with emphasis on the buttocks) 4. Bent-over barbell row. (“thickness” of the back) 5. Pulling the block to the chest. (“width” of the back) 6. Press dumbbells on a bench at an angle of 30 degrees. (chest) 7. French press (triceps) 8. Standing biceps curl. 9. Standing barbell press (military press) (shoulders) 10. Calf raises (calf raises) 11. Exercise Vacuum (for a flat stomach) Day 2 1. Crunches (on the abdominal muscles) 3. Lunges (legs with emphasis on the buttocks) 4 Deadlift. (“Cut” the butt, make the buttocks more distinct, and not flat half-butts, like everyone else.) 5. Pull up or pull the block to the chest. (“width” of the back) 6. Row of dumbbells to the belt, alternately (“thickness” of the back) 7. Push-ups on the parallel bars with an emphasis on the triceps 8. Lifting dumbbells for biceps while sitting. 9. Dumbbell flyes (shoulders, also known as deltoids) 10. Calf raises (calves) 11. Vacuum (for a flat stomach) Monday - 1 day Wednesday - 2 day Friday - 1 day Monday - 2 day Etc. The exercises are different, but the muscle groups are repeated in all workouts. We perform 1 circle of 10 repetitions. Rest only when changing weights, it turns out to be 30-60 seconds. As you adapt, increase the number of circles to 5 within 1 hour. It is extremely important to systematically increase the weights. After strength training, 20 minutes of cardio. If your weight is off the charts. Focus on cardio i.e. You can add cardio in the morning for 1 hour, then you don’t need to do cardio after strength training. At this stage, it is extremely important for you to master the correct technique for performing the exercises. Otherwise, “failures” in your development are possible in the future. Therefore, carefully study the technique of performing exercises and learn to do everything perfectly while your training weights are still modest, and you will not harm yourself. Your training weights will skyrocket during this time. Don't be too happy. This is mainly due not to building muscle mass, but to the mechanical adaptation of muscles to the most “economical” way of performing a specific movement.

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STAGE No. 2 (2nd month)

By nutrition

add Fat Burner. I recommend: § Nutrex Lipo-6 Black hers § “Grenade: Thermo Detonator” § OXYELITE PRO” (USPlabs) § Tight hardcore from SAN § Hydroxycut Hardcore from Muscle This is the amateur level, followed by semi-pro and pro. If you have not consumed these products before. Then the indicated brands will affect your body “mama, don’t worry”)) ATTENTION: § Do not exceed the indicated dose! § Use strictly according to the instructions, usually the dose is gradually increased and then maintained. § Fat burners should be taken in courses of 2-4 weeks, with a mandatory break. Otherwise, there will be addiction and a decrease in the effectiveness of the drug to zero. § DO NOT use at night. You won't fall asleep. § Fat burners will only work in combination with diet (please do not confuse it with hunger and other masochistic abstinences) and exercise. They won’t work just like that, even if you eat a bucket, but there will be side effects. § Please note that while taking thermogenics, body temperature may increase by 0.5-2 degrees. § Drink water - 2 liters per day. § Taking vitamins is mandatory. § Take thermogenic complexes before meals with plenty of water. § People with heart problems and high blood pressure should be careful about consuming thermogenics. § If signs of nervous excitement, trembling, drowsiness, headache, nausea, loss of appetite appear, reduce the dose of the drug or stop taking it completely.

The same program, only there won’t be 10 repetitions. And 15th. Do not do it in circles. And approaches, i.e. 1. Reverse crunches (for the abdominal muscles) 5 sets of 15 times. Performed 15 times - rest 40-60 seconds, then perform the same exercise 15 times again. And so on until you complete 5 approaches. Then move on to the second 2. Sum squats. (legs with emphasis on the buttocks) 5 sets of 15 times Etc. This is the so-called pumping for better blood saturation of the working muscle group to increase fat burning. In addition, women cannot reach the state of “failure” with 8-10 repetitions, so they have to do a larger amount of work, up to 15 times, for the same effect.

STAGE No. 3 (3rd month)

At this stage, your motivation will already be below the plinth, and your eyes will be looking for cookies in store windows), so before you continue reading. Familiarize yourself with the motivation system. So that later you don’t have to force yourself to literally crawl on your eyebrows to training: page-33916322_43834935 Next there will be a general diagram without specifics. But if you start following the indicated method, then by the time you reach this stage you will already understand the information presented below. We remove the fat burner. There are two options for nutrition: 1. Low-carbohydrate - no more than 100g of carbohydrates per day 2. BUTCH (protein-carbohydrate alternation) Workouts: We break the program into a 2-day split, that is, the whole body is worked out in two days. You can divide the top, bottom, or antagonist muscles. There are plenty of options. 4 workouts per week: Mon-1split Tue-2split Wed-rest (during rest we visit an infrared cabin or sauna to speed up metabolism) Thu-1split Fri-2split Sat-rest Sun-rest In all exercises we do 15 repetitions. Don't forget after each strength cardio 20 minutes.

STAGE No. 4 (4th month)

1. We introduce a more powerful fat burner 2. The use of approved pharmacology to stimulate lipolysis is justified; I will refrain from making recommendations because children and stupid adults may take this as a recommendation. 3. According to training, 2 strengths per week for general body development: Squats Standing barbell press Pull-ups Deadlift Classic push Bent-over barbell row. 4. Three separate cardio workouts of 50-60 minutes each. If you easily run for 60 minutes. You can switch to High Intensity Interval Training. 20 min. You can do it in the morning, this will create an increased calorie expenditure throughout the next day. These recommendations were outlined in general terms. I tried to describe the first stage in detail, but if I describe the next 3 stages. This will be a whole book, I think if you have read this post to the end, you are already pretty tired of this large number of letters.

Sumo squats

The first basic exercise for working the buttocks and legs is sumo squats. The difference from the classic one is that the load is focused on the buttocks. Women should perform exercises only in this style:

Sumo squats

Features of the exercise: Perhaps “sumo” (powerlifting squats) is the most effective exercise for improving the shape of the gluteal muscles. It is this version of squats that allows you to work with the heaviest weights and involve the largest number of muscles in the work, while due to the peculiarities of the execution, the load on the knee joints is minimized. On the other hand, the sumo technique places increased demands on the muscles in the lower back, so it is recommended to further strengthen this area with exercises such as hyperextension in order to protect the spine. Execution: Approach the barbell and grab the bar with a narrow grip (thumbs slightly wider than shoulder width), tighten your hands so that during squats the bar is held with a straight and tense hand. Place the bar on your back, about 10 centimeters lower than with a regular squat (this technique will initially cause some discomfort in the shoulder area until the muscles stretch and get used to this manner of performance). Tighten your arms and back muscles so as to securely fix the barbell. Remove the bar from the racks and take a step back. Place your feet about 10 centimeters wider than your shoulders, with your toes turned outward (outward) at an angle of approximately 45 degrees. Start moving your pelvis down and back, while simultaneously bending your knees (without pushing your knees forward!) and tilting your body slightly forward. At the lowest point, the forward tilt of the body is approximately 45 degrees, the back is perfectly straight, and the pelvis is laid back as much as possible. When performing squats correctly, the load when your feet are on the floor will fall on the heels of your feet. For beginners, it is convenient to learn the sumo squat technique by squatting on a low bench (without a barbell on your shoulders for now), gradually moving it back. You need to squat as low as possible. See execution technique:

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Deadlift

With this exercise we trim the buttocks to create convex charms) Technique for performing the exercise: The main condition for the correct execution of this exercise is a straight back, slightly bent forward, as well as straight or slightly bent legs at the knee joints. In the upper (starting) position, the body is slightly tilted forward, about 10 degrees. When performing the exercise, it is important not to bend the back, the chest should be thrust out, the shoulder blades should be brought together, and the head should always be kept slightly pulled back. It is advisable to lower the body only to a horizontal position, not lower. You should lean forward and down with the barbell in your hands as low (but not lower than the horizontal position of the body) as you can do, keeping your back and legs straight. A sign of correct execution of the exercise will be the feeling of a tensile load on the back of the thighs. As you master the exercise and increase the working weights, you should use a special belt to protect the lower part of the spine and wrist straps to strengthen your grip. To avoid unnecessary stress on the back of the knee joints when performing deadlifts, bend your knees minimally. In any case, the bending of the knees should be slight: the knee joint moves forward by 5 centimeters, no more. The option of performing the technique on completely straight legs (without the slightest bending in the knee joints) is dangerous for the knee joints, but it helps to engage the lower part of the thigh biceps in the work. If you reduce the abduction of the pelvis back, this allows you to additionally work the muscles of the lower back. This technique should be practiced with a moderate barbell weight.

Watch the exercise technique:

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Lunges:

Lunges are a basic exercise for the legs. This exercise allows you to pump up your buttocks well.

The exercise can be performed with a barbell (placed on the shoulders behind the head) or with dumbbells (hands with dumbbells down). Place your feet parallel to each other, slightly wider than your hips, and stand completely straight. The gaze is directed forward, the chest is in a “wheel”, the stomach is tucked, the back is slightly arched in the lower back, the knees are slightly bent. Take a wide step forward and, keeping your torso straight, transfer your center of gravity to your forward leg and squat down on it. At the bottom point of the exercise, the front leg is bent at the knee at a right angle (the muscles of the back of the thigh and buttocks are stretched like strings), the knee of the back leg “hangs” a few centimeters above the floor (but does not touch it!). Hold your breath and, leaning on your foot forward, rise from the squat and step back with your front leg to the starting position (feet together, hip-width apart). The next lunge repetition is performed with the other leg.

First, learn the technique of lunges, performing them without weight. The step forward must be wide, otherwise at the bottom point the knee will extend beyond the line of the toes, which is unacceptable, since in this case the weight of the load is transferred to the knee joint. Lower and rise from the squat as if you were squatting on one leg (only the hamstrings and buttocks of the forward leg work). The back leg is just a support to maintain balance.

Watch the exercise technique:

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Hyperextension

Purpose of the exercise:

Pumping the buttocks and muscles of the back of the thigh. Firms the buttocks and hamstrings. Formative exercise.

Technique

Position yourself on a Roman chair as shown in Photo A: only the middle part of your thighs “lies” on the support, your buttocks “hang” outside the seat, and your ankles rest on the bolsters. Straighten your back and fix the natural curve of the spine. Lower your body down so that it forms a right angle with your hips. This is the starting position. Cross your arms over your chest, tighten your gluteal muscles and lift your body just above parallel to the floor (legs straight). Bend your knees and lift your entire body even higher (from your knees to your head) until an angle of 30° is formed between your torso and the floor. At the top point, exhale and relax slightly, while firmly maintaining the natural curve of the spine. Straightening your legs, smoothly lower your body to the starting position. The pace of the exercise is moderate and smooth, without jerks or accelerations.

Watch the exercise technique: /cs6078.userapi.com/u142117670/video/m_79827b90.jpg" target="_blank">https://cs6078.userapi.com/u142117670/video/m_79827b90.jpg) no-repeat" title= "Zina Rudenko. The answer to the question about hyperextension." /> /cs6078.userapi.com/u142117670/video/m_55ed8fc8.jpg" target="_blank">https://cs6078.userapi.com/u142117670/video/m_55ed8fc8.jpg) no-repeat" title="Hyperextension - Exercise for back muscles» /> You can combine all four exercises in one workout once a week, or you can choose two basic ones for 2 times a week. Good luck.

Efficiency

Yaroslav Brin's diet is an effective nutrition and training system that gives the required results. The duration of the process may vary, but sooner or later everyone achieves ideal proportions.

It is important to understand that transformation of one’s own body, especially total transformation, is an energy-consuming process that requires long-term work. But thanks to Brin’s motto “exchanging fat for willpower” and active training, everything can be changed. For motivation, you can look at photos of participants who tried this system on themselves and achieved truly amazing results.

Yaroslav himself, when he began active work, lost 30 kilograms in 4 months and acquired a beautiful, sculpted body. If you find it difficult to force yourself to exercise and not eat too much, it would be better to train in groups under the supervision of a trainer and other “colleagues.”

Yaroslav Brin cooking. Who is Yaroslav Brin

Yaroslav Brin is a bodybuilder, trainer living in St. Petersburg. He runs his own BringBlog blog. He considers his goal to be to help acquire a beautiful, toned figure, to motivate, to explain the importance of a proper diet, one’s own health, and to encourage one to move toward health and success. The blog provides all the nuances of drying, training, balanced nutrition, weight loss, which he talks about with humor, but harshly, which gives more motivation.

Biography

Yaroslav Brin was born in the small and crime-ridden village of Vydrino. At school, Yaroslav was often ridiculed by his classmates. But this did not stop young Yaroslav from studying well, gaining knowledge from lesson to lesson, both in a regular school and in a music school. As Yaroslav Brin speaks about himself: “I was a fat child with a sharp tongue.” Being overweight bothered the boy, so from the 8th grade he had a desire to get rid of the hated kilograms.

Yaroslav Brin began visiting the basement gym. At the end of the 8th grade, Yaroslav left for the city of Slyudyanka and entered a boarding school. He coped well with the exact sciences and began studying psychology. As a student, Yaroslav Brin bought many books on fitness, bodybuilding, proper, balanced nutrition. In 2010, he published the article “Myths in Dietetics.” Bryn now shares her 17 years of knowledge in the field of fitness and nutrition.

Blog

The author's blog has been running since 2012. It contains information about diets, nutrition, training and myths related to exercise and weight loss. Yaroslav gives advice, one of which is keeping a training diary. Brin speaks to the reader in clear and accessible language. He can be cruel in his statements, but this, according to him, is the best motivation. There you can also find information about FM4M - a fitness model for 4 months. As part of his own project, Yaroslav Brin transformed his body and helps many people do this.

Physical exercise

According to the fatty diet (Yaroslav Brin), physical activity is mandatory. In theory, you can do without them, but in this case you will have to reduce the calorie content of your diet to a minimum, and you will not be able to increase muscle mass to the maximum.

Yaroslav Brin's training is circular. They allow you to use different muscle groups at the same time, adjust the technique of performing exercises, and develop the body comprehensively and harmoniously (fatbass versus working out individual muscle groups and zones, which he constantly talks about in his videos).

The technique of performing exercises can be adjusted taking into account the level of training and existing problems. Significant loads need to be given, but every other day, not constantly. Watch your body's reactions - overestimate your capabilities, and instead of comprehensive development, you will break your back or clog your muscles.

The main components of training according to Yaroslav Brin:

Squats,
Bench,
Bent over row
Blocks for the head
Book,
twists,
Dumbbell press,
Standing barbell curls,
French press,
Seated overhead press
Lifting on toes
Shrugs,
Dumbbell fly in an inclined position,
Pull-ups on the bar,
Leg press
Dips,
Dumbbells sitting on biceps,
Bar pull T,
Standing barbell presses,
Calf raises,
Barbell row to the chin.

We recommend looking at examples of training programs – there are plenty of them on the Internet. If you don’t have much experience in self-study, it would be better to study under the supervision of a trainer.

A few words about Brin

As evidenced by the Internet, his last name actually seems to be different - Zasenko. He worked at Russian Railways, made a career there, and founded his own business. At the same time, since school, he became interested in training in the gym, the topic of losing weight (since “he was fat,” as he himself writes) and proper nutrition.

This is how his method was gradually born, and Yaroslav himself is now a trainer who conducts various intensive courses, publishes articles and writes books. At the same time, he motivates to gain slimness by his personal example - before the next intensive, he eats up to more than a hundred kilograms of weight, and then actively loses all the excess along with the participants of his programs.

At the same time, he is skeptical about most diets and identifies several of his own methods. Let's look at the two most famous ones here.

What's next?

And then you need to try to make the fat diet not a temporary diet for weight loss, but a way of life. The intensity of training, as well as the severity of dietary restrictions, can be adjusted over time, but keep the basic principles - this way you will not gain excess weight in the future and will constantly keep yourself in shape.

Those who are determined to engage in professional sports will have to maintain restrictions. The ideologist of the method calls on everyone to live and, in particular, to eat wisely - it is the thoughtless purchase and throwing away food, the constant indulgences of “eating a little more,” especially before bed, that eventually lead to serious consequences.

So set goals, don’t give up, work, achieve amazing results and look at your body in a new way - today, tomorrow and always.

Attention! This method is not for beginners

Before moving on to the diet and training described below, I spent three preparatory months, which gave both a noticeable increase in strength indicators and a fat-burning effect. In addition, the cardiovascular system was adapted for the increased load that is present in some types of training used.

Anyone can do this if they really want to get in shape and change their life for the better (and it is changing, believe me). Maybe not in three months, but, say, in five or six (for complete beginners in the general physical training mode it is better to spend 4 months, not two), but everything is possible.

I described the first two stages of nutrition and training in detail in the following articles:

How to get out of a low-carb diet and dry out more effectively by summer (this is what I meant when I mentioned general physical training and 4 months of work for beginners)
How to get six-pack abs in three months

Cardio plays an important role in all preparation, and not just any way. Here, too, there is a simple but effective system, described in the three articles below (read in this order):

How to Build Strength, Endurance, and Burn Fat with Running
How to lose weight by running but keep muscle
How to eat and what to take if you are losing weight and running

If you decide to give preference to running, pay attention to this material too:

What those who decide to run need to know

He who is forewarned is forearmed! Now let's move directly to the topic of conversation.