Yaroslav Brin fat diet. Basic principles of the system

Yaroslav Brin is a bodybuilder, sports trainer and video blogger. In his videos, he talks about proper nutrition, building a training schedule, and the technique of performing certain exercises.

• Activities: athlete and video blogger
• Born in Buryatia in the working-class village of Vydrino on October 27, 1982
• Height – 178 cm.
• Weight – 98 kg.
• instagram.com/trainerbrin

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Who is Yaroslav Brin

Yaroslav was born in one of the most criminal towns in the Russian Federation - the village of Vydrino (Buryatia).

During his school years, he was often the subject of ridicule from his classmates. In every class there are children who are a punching bag, their money is taken away, they are humiliated in every way, they are written off. Yaroslav was just such a child, whose situation was also aggravated by the fact that he studied well not only in secondary school, but also in music school, read a lot of books, composed poems and songs. Another reason for ridicule was that he was a fat child with a big belly, whose every school day was like combat battles, developing in him tolerance, not being afraid of fear and pain.

In the 90s, the first VCRs began to appear. The timely video of Mike Tyson's fights provided the right direction to the system of sports and a healthy lifestyle. The desire to have a strong body, without fat deposits, became the goal, and in the future the result. His father, seeing Yaroslav’s desire to play sports and understanding the seriousness of his intentions, took the then teenager to the first basement gym, where mostly bandits and men with tattoos all over their bodies worked out. Since then, Yaroslav’s life has become busy: school in the morning, music school in the afternoon, and gym in the evening.

After 8 years of schooling, Yaroslav moved to the town of Slyudyanka, Irkutsk region, and was enrolled in a boarding school. As he himself says, pure and mathematical sciences were especially easy for him, and he also began to master the science of psychology. Already while studying at the university, the future athlete began to deepen his knowledge in the field of:

• fitness
• bodybuilding
• proper and balanced nutrition.

Personal life

Yaroslav Brin is an interesting multifaceted personality. He can play several musical instruments, was part of a rock band and wrote poems.

View this post on Instagram

A post shared by Yaroslav Brin (@trenerbrin) on Apr 30, 2021 at 2:15am PDT

Yaroslav Brin with his family
The man is happy not only in his professional life, but also in his personal life. He is an exemplary family man, raising his son together with his loving wife. For now, the spouses have no more children. At the same time, the blogger manages to massively promote sports and healthy nutrition, as well as do business and blog on YouTube and Instagram.

You can find many photos on the Internet that clearly show the transformation of the fitness trainer. With a height of 168 cm, his maximum weight reached 107 kg. Now he weighs about 30 kg less.

Bodybuilder's personal blog

Yaroslav began maintaining his own blog in 2012, where he posts all the necessary information about training programs, nutrition for athletes, diets aimed not only at losing weight and reducing body fat, but also gaining muscle mass. The bodybuilder also destroys the stereotypes that have arisen among beginners and experienced men associated with physical activity and the principles of healthy eating.

One of the most important points that Yaroslav is trying to convey is the importance of tracking your progress, namely keeping a training diary.

In his articles, Brin addresses readers in the most understandable and accessible language. Also, his statements can be harsh and rude, but according to human psychology this is the most external load. His blog presents material about Yaroslav’s own project “Fitness Model in 4 Months”, in which the bodybuilder first gained 30 kilograms, and then, using his own example, shows each stage towards acquiring the body of his dreams.

Diet of Yaroslav Brin: principles and tips

His weight loss system is based on his own observations, his results, which he achieved, guided by his own nutrition and training program. His diet and the result are not a short-term effect, but a way of life.

• You can get rid of fat deposits mainly using the Yaroslav Brin diet . But physical activity serves as a complement to the established diet and the formation of a slender and toned body.
• The workouts are based on strength training in order to build muscle mass, not dry out the body.

There are simply no diets that say you will get slender legs or lose belly fat. Everything must be together. The principle of every diet is to consume fewer calories than the body actually needs.

Designed by Brin

Before going on a diet, Yaroslav Brin needs to calculate the calorie content of your meals during the day before you go on a diet. At the very last moment, accumulated fat will disappear from the abdomen and sides.

• Brin's nutrition system allows you to eat as much vegetables as you want, which do not contain starch, but you can only eat fruits until 18:00 in the evening. To start the digestive system and speed up metabolism, it is necessary to constantly saturate the body with water, in an amount of 2 liters or more. This way you will get rid of fat faster.
• To motivate people who lose weight according to Yaroslav Brin's , fairly tough techniques are used. They are described in detail in the books.
• Yaroslav Brin developed a nutrition system that refers to a dietary scheme. Meals should be fractional. That is, you should eat 5 to 6 times a day, so portion sizes should be small.

By going more than 3 hours between meals, you reduce muscle mass instead of fat. And when the next meal comes, everything will turn into fat, and not into energy for the body to function. Taking all this into account, you should eat every 2.5 to 3 hours. You should eat protein at every meal. Breakfast may be an exception.

Effect

All carbohydrates that are considered fast should be eliminated. The last meal should be 2, or even better, 4 hours before going to bed. The important thing is that the food should be carbohydrate-free.

Weight loss system from a bodybuilder

The system created by the athlete will help change the figure of absolutely any person, regardless of age and current weight. By adhering to clear requirements, any person motivated for results will definitely be able to lose weight, change himself and his body, making it fit and attractive.

In this download, Yaroslav forcibly recommends tracking the result according to the measurements taken (chest, waist, arms, hips), this is the nuance for changing your own body. Also one of the recommendations is tracking your weight. It is useless to track your weight every day; you need to do this no more than once every 1-2 weeks, in the morning and on an empty stomach. All indicators must be recorded in the training diary. Measuring your body fat and body fat percentage is also an important task at the beginning of your journey. Before and after photos will be a necessary step in the beginning of any athlete's goal. After all, it is from them that the first results will be visible. It is recommended to take photos once every 3-4 weeks and it is best to show them to a stranger; changes will be more visible from the outside and the upload can be edited. It is necessary to take a photo in profile, from the back and from the front. It is advisable to do them in a swimsuit or underwear.

Diet according to the Brin method for weight loss

Yaroslav pays a lot of time and attention to nutrition, because according to him, losing weight is impossible without the right menu. Moreover, you shouldn’t go to extremes - hunger and normal nutrition are not the best friends of a slim figure. Basic principles of creating a diet according to Brin:

• For breakfast, you can eat an omelet made from the whites of 4-5 eggs, to which any greens and fresh tomatoes are added . But you shouldn’t eat too many tomatoes, as they contain starch, which is harmful to your figure. This morning menu saturates the body with 25 g of protein, fiber and vitamins. A cup of coffee and even 1 teaspoon of sugar is completely acceptable.
• Complex carbohydrates should be consumed for lunch and it is better to alternate them: one day there are potatoes on the menu, the next - rice, the next day - oatmeal. But protein foods include fish and meat, but low-fat varieties. Protein food is prepared in the oven, the fish is covered with lemon, the meat is enriched with spices. Yaroslav eats coho salmon, sea bass and pollock, and prefers chicken drumsticks for meat; he does not accept fillet (chicken breast).

  
  Rice for lunch when losing weight according to Brin

• You need to remove all fruits from the menu, but do it gradually . At first, bananas and grapes leave the diet; in the end, only apples and oranges are allowed. The thing is that fructose is a fast carbohydrate that immediately enters the liver and turns into fat.
• Vitamins necessary for the normal functioning of the body are obtained from vegetables. They can be eaten in unlimited quantities, but only non-starchy (potatoes, tomatoes, beets, carrots, legumes) and without the addition of animal fats.
• Brin excludes milk from her menu and uses soy milk if necessary . But cottage cheese is consumed daily, but it should be low in fat. Moreover, this product can be consumed both sweet (in this case, Yaroslav dissolves 2 tablets of sweetener in a small amount of milk and adds it to cottage cheese) and salty (herbs, tomatoes and salt with spices are added).
• All dishes are prepared by steaming or in the oven , some products are simply boiled. You can improve the taste of finished food with various sauces. Brin himself has garlic sauce, tartar, and ketchup in his arsenal. But you will have to completely abandon mayonnaise, sour cream and cheese sauce.

Steamed dishes
Meals should be fractional, 6 times a day and in small portions. If this is difficult to tolerate, then it is quite acceptable to reduce the number of meals while simultaneously increasing portions. Yaroslav Brin himself eats 4-5 times a day and in large portions, but in general he consumes no more than 1500 Kcal.

Yes, at first you will have to count each dish, but after 1-2 weeks it becomes a habit, a person begins to intuitively understand how many calories are in a particular product.

It is recommended to supplement your diet with L-carnitine, fish oil and protein bars and shakes , and if you can purchase fiber, it can replace meals. You need to consume about 30 g of this product per day. You need to remember that to absorb fiber and get the effect of satiety, you need to drink a lot.

When consuming a portion of the product, immediately wash it down with plenty of warm water (at least a glass). This all relates to sports nutrition, and therefore you cannot decide on your own whether to take a specific product. Yaroslav Brin himself advises seeking help from a nutritionist and finding out whether it’s worth enriching your diet with supplements at all.

Protein cocktail

To lose weight, you still have to give up:

• Sahara. Completely, even from honey and reduce the amount of fruit consumed (a sweetener can be consumed, but only at the beginning of the path to slimness to facilitate the transition to a sugar-free regime);
• carbonated drinks;
• mayonnaise, sour cream and any fatty sauce;
• alcohol;
• smoked and fried foods;
• sausages and whole milk;
• white bread and buns.

With all this, Yaroslav himself is not a fanatic of proper nutrition; he drinks coffee or tea without sugar, but does not refuse baked goods, to which sugar is added in any case. By the way, Brin assures that you shouldn’t exclude salt from the menu either, so he doesn’t neglect salted tomatoes or even canned fish.

As for the drinking regime, Yaroslav did not invent anything new - 2 liters per day should become the norm. Water can be partially replaced with green or black tea, but not with compotes or fruit drinks.

Watch the video about fat burning workouts:

Beginner workout for weight loss

All newbies make the same common mistakes when downloading. Guys want to quickly build up their biceps, abs, pectoral muscles and broad shoulders, while girls want to build up their buttocks and legs, so everyone is always disappointed.

Yaroslav advises to clearly understand that for the purpose of losing weight, the most effective are Brin’s cyclic (interval) training for all muscle groups and proper cardio loading.

The chosen program must be accompanied by constant and systematic stress on the athlete’s body, after which he becomes accustomed to this stress. During adaptation, the athlete will spend a considerable amount of calories (energy) during the training. The weight of the weight will gradually change, the load on the body will increase, and work in the gym will become truly productive.

For beginners, due to a lack of strength, correct technique, endurance and experience, after receiving such stress on their body, they will have to recover for at least 5-6 days. This is why training for all muscle groups in one day, 3 times a week, is so suitable for beginners. The duration of one workout should be at least one and a half hours. Subject to system loading and strict discipline, the hated kilograms will go away gradually and without harm to health.

Training individual muscle groups (so-called split programs) will not allow a beginner to optimize the weight loss process due to its low load.

Example of training and loading:

Warming up

1. Squats (5-15 times)
2. Reverse crunches (5-15 times)
3. Bench press, lying at an angle of 30 degrees or French press (5-15 times), inclined barbell raise and standing barbell raise
4. Pull-ups or dips, also use dumbbells as additional weight (from 3 to maximum)
5. Bent-over barbell rows for the posterior deltoid muscles (5-15 times)
6. Standing dumbbell press (5-15 times) - load on calves
7. Bench press with a narrow grip on a horizontal bench (5-15 times)
8. Dumbbell curls or barbell curls and splits (5-15 reps)
9. Calf raises for calf muscles (5-15 times)

What to pay attention to:

1. The number of loads and reps may decrease as the weight increases in the set: 1-15, 2-12, 3-10, 4-8.
2. For girls, exercises 7 and 8 can be omitted and replaced with deadlifts. Exercises are done in sets or in a circle; if the training is circular, then there should be no rest break between exercises, because changing exercises means rest.

“Training and Loading” program will help you focus as much as possible on the correctness of the exercises performed and gradually increasing working weights, as well as loading .

This program helps, because it is designed for 4 months of training, which will allow you to correctly load the new body.

Workout

Yaroslav Brin is in excellent physical shape, he works out every day for 1.5-2 hours. Preference is given to split training, which allows you to burn the maximum number of calories.

The athlete experimented on fat burning on himself three times. Each time he reached a weight exceeding 100 kg (for his body mass index, such figures indicate the second degree of obesity), and each time after losing weight he came into better shape than before.

Power system from Yaroslav Brin

As for the food system, it must be 6 meals a day. All day long, the proportion of proteins, fats, and carbohydrates is strictly observed, determined individually according to a person’s parameters, depending on his level of activity. The calculated proportion must be recorded in the training diary and subsequently monitored and analyzed. Towards the evening, the consumption of carbohydrates decreases and the consumption of protein increases, and you should also not play with excess load. For dinner and before bed, if possible, you should completely eliminate carbohydrates and under no circumstances go hungry. The food should be as simple as possible, instead of frying, boiling, baking or stewing food without oil, using a double boiler is a great option.

Throughout the week, the body will get used to it and it will be easier to readjust; the habit of the general approach to nutrition will gradually change. Hunger will only do harm.

Brin method nutrition scheme:

1. Breakfast: complex carbohydrates (porridge, pasta) + simple carbohydrates (fruits) + healthy fats (nuts).
2. Snack 1: simple carbohydrates
3. Lunch: complex carbohydrates + protein + vegetables
4. Snack 2: Protein shake
5. Dinner: protein (lean poultry, fish) + vegetables

At night, it is recommended to eat “long-lasting” protein (casein, cottage cheese) or egg whites. This affects the triceps.

Yaroslav Brin on body drying

— We cannot help but ask you this question. Today, the protein diet and drying are very popular... How do you feel about it?

— As with any tool that is selected for specific tasks. If you are going on stage, shaking your body, or you are a top model before a decisive show or movie - an actor, then you cannot do without these tools. If you just need to get yourself in order, then they are of no use. Professional schemes go far beyond a healthy lifestyle.

Diet results. FM4M. New level.

Difficult things must be done immediately,

impossible - they just take

a little more time...

©

Hello everyone, Yaroslav Brin here. Today we will sum up the results of FM4M, what worked and what didn’t work so well. For those who joined us recently: FM4M (Fitness Model in 4 Months) is a project that started in April 2012. And according to the plan, I had to lose weight from 104 kg and the first degree of obesity, to a more decent figure, and at least get a little closer to the standards of fitness models.

For those who really don’t understand what we’re talking about, look here first:

FM4M (https://brinblog.ru/fm4m-2/)

Let's go all this way again. You should like it. At least I promise you a smile))

April 2012. Initial data: height 170 cm, weight 104 kg.

(you can click any photo)

I understand that some people don’t have enough photo materials and want a video. Especially for you, I decided to show something that no one will show you. What happens behind the scenes during the filming of video lessons. For one thing, look what a person with 30 kg of excess weight looks like.

Selection of background for video lessons:

Shooting FM4M first lesson))):

So how? Did you smile?

( phrase from the video: The camera will record this! And what? - just a masterpiece :))

Naturally, not everything turned out so fun and easy. There were also breakdowns:

There were also injuries. In July, I took part in city arm-wrestling competitions and in the finals I got to the master, it took 2 months to restore my elbow and hand. In June, the gym was closed for renovations and I had to change the program for training on horizontal bars and with my own weight.

There were also life difficulties, a change of job, a move to another organization, a constant lack of time, a lot of projects and a great desire to try so many more. I could cry on several pages here about how hard it is to “live without a gun,” but what’s the point?

When you complain, you give your power to another, you feed him with your energy, and leave for yourself only the negativity and heaviness of your mental attitude. Stop whining! The main thing is the goal written down on a piece of paper and the date by which everything should be ready with a detailed plan. The main thing to understand is that

Not a single plan is implemented one hundred percent, since the process of its implementation itself makes changes to the surrounding reality and this is normal...

Life is unfair - get used to it...

Why does a person get fat from eating?

Why doesn't he get fat from lying?

Or from the fact that it tortures animals?

Or vice versa - life is fair...

We always get NOT what we deserve, but what we deserve.

Whatever you want your life to be, that’s how it will be!

Many people started with me, I think 1.5%-2% percent)) The rest just watched. Well, half a year has passed, everything in someone’s life has changed, but what are you waiting for? Ideal timing? Then here's the truth of life:

There is no perfect time!

You're always either too busy or too tired

Either too young or too old

Or something else...

If you wait for the moment to start, it will never come!

I repeat this to myself almost every week when I feel like avoiding a workout (no opportunity to exercise) or gobble up fast food (no opportunity to cook).

I trained in a hotel, in an office, on a balcony, in a park, in a sauna, in a research laboratory, at the experimental ring in Shcherbinka, at a stadium, on the shore of Lake Baikal, in a basement, in all possible conditions. For training you need a piece of space 2m*2m. It’s the same with nutrition. You can boil a couple of eggs and chop vegetables in any conditions.

And no matter what others say, there should be no place for other people’s opinions in your life. The exceptions are our mentors (teachers), who make us more successful, healthier and richer, the rest only gloat with their grins. Have pity on them, they don’t know any other way, because there is nothing demoralizing than watching someone expand the rut you have beaten and muddy your swamp.

If you want changes in your life, you need to go against what you are used to and remove from your life the actions that destroy you day after day:

- When we eat food that we shouldn't eat.

- When we sleep with people we shouldn't sleep with

— When we devote ourselves to work that we don’t love.

The rest is spinning somewhere nearby. Show discipline and Start from any point.

The cost of discipline is always less than the cost of regret

Tested by time _

Well, before moving on to the main part, I have two tasks for you. Any person begins to act only in two cases. When he reaches the very bottom and realizes it, or when he is at the height to which he wants to grow. It's the second one that we'll use.

1. Motivational

We find the most expensive coffee shop in your city. Very expensive, obscenely expensive. So that you never pay so much for coffee in your life.

We dress nicely, come the next weekend (preferably Friday evening) and order a cup of coffee and dessert (just a little). We sit and savor, enjoying every sip. And at the same time, we compare What you have now with what you can achieve. We enjoy the atmosphere, see what kind of people surround you, how they behave, look at what price tags generally exist, enjoy the attention paid to you, etc. Let's soak up the atmosphere.

Life is too short to waste it on cheap chocolate.

To break out of your comfort zone, you must visit “another dimension”, several levels higher. You need to be alone or alone, so that no one distracts you from your thoughts, of which there will be a lot. After this, you will not want to stay in the body you have and be content with what you have. You can also spend the night in an expensive hotel or go to a fitness bikini competition. Go to where your goal has already been materialized by someone.

2. Guide

I have a small test, I came up with it for myself, and for the people I work with, It’s called “Three Checkpoints”. You need to remember right now what you did these days (the last) or are planning:

-Friday evening

- Sunday morning

-Monday evening

According to statistics, during these periods, 99.7% of people are supposedly resting, but are simply wasting their lives, wasting invaluable time on dubious pleasures, instead of working on themselves.

What do you see more of on a Friday night? People with cans of beer, on the streets, in parks, bars, etc. or people who went for a run in the same park after a difficult week?

On Sunday at 6 am there are more people doing exercises, or recovering from a hangover after a fun Saturday?

On Monday evening, are there more tired people in front of their TV, or under the weights in the gym?

What did you do during these periods last week?

It is WHAT you do during these periods that largely determines your future.

You can only become successful, healthy and happy by working outside of working hours.

Write about completing these tasks in the comments, I will be pleased to read if this helps you. Write your feelings and thoughts...

Well, now to dessert. Here's what we ended up with:

FM4M results:

Please note that large losses in weight and at the waist, the upper body, legs and arms have not lost so much weight, due to the preservation of muscle mass, this is how the V-shaped male silhouette is formed and this is exactly the way to work on the female waist, to remove as much as possible from the waist while preserving the buttocks, hips and shoulder girdle.

Photos...

So how? Motivated to work? Then go ahead! The road can only be mastered by those who walk.

PS

P.S.S.

If you have a dream, desire and perseverance, you will grow even through concrete!

/audio/122.mp3

Until next time, best regards, Bryn.

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