How to Exercise at Home to Lose Weight WITHOUT Equipment
Minimum costs. How to lose weight by exercising without equipment
Now Sasha Selivanov deservedly calls himself the voice and soul of Fitstars, a successful YouTube channel about sports, health and motivation. The blogger regularly visits the gym to stay in great shape. It's hard to imagine that two years ago Sasha weighed 113 kilograms, leaned heavily on fast food and was afraid of any exercise, even squats. At some point, Selivanov wanted to improve his body without buying a subscription to a fitness club. And, of course, change the attitude towards sports. Here's how he managed to cope with both tasks.
30 days of bodyweight training
In 2017, Sasha turned to the crossfit guru Mikhail Prygunov and joined program New life. Under the strict supervision of a mentor, Selivanov began to study at home, according to a special program that excludes the use of any equipment. All that was in the arsenal of a novice athlete was a rug and a laptop with video lessons. Sasha's task was to complete 30 circuit workouts in 30 days and adhere to proper nutrition. These were the conditions under which weight loss became possible.
At the first stage of the program, Selivanov performed various exercises with his own weight every day, which were grouped in circles. For example, the final five-lap workout included 22-rep lunges, stand-ups, push-ups, and a climber. At first glance, it may seem that such a task is easy to complete. But if you add high intensity, one hundred percent return and an initial weight of 112.8 kg, then the complexity becomes tangible.
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After a month of responsible attitude to training and diet, the result was not long in coming. Sasha saw a new figure of 106.8 kg on the scales and successfully passed the endurance test, which was difficult for him at the beginning. It included burpees, light squats, and abs. All this had to be done in ten reps and squeezed out the maximum number of circles in five minutes. Selivanov managed to make 170 movements - 44 more than on the starting test.
In addition to endurance, Sasha improved his strength indicators. He pulled up four times, although initially he could only do two reps, and also did 43 push-ups. The novice athlete himself admitted that he had never withstood more than 20 successful attempts before.
RThe result of Sasha Selivanov's weight loss after 30 workouts without equipment:
Changes in attitudes towards sports and life
Blogger before joining the program woke up consistently around noon and sincerely loved fast food, soda, fatty, refined food. Because of this, Selivanov spent a considerable 30-40 thousand rubles a month on food. In the process of losing weight, he learned to get up at 9 am without an alarm clock, and spend half the money on healthy products. By the way, although the diet was cut, it remained varied: Sasha allowed himself both steaks and avocados. But the main changes took place in his attitude to sports and life in general. Selivanov began to study for pleasure. He coped with the difficulties, knowing that it was definitely worth it. And he has completely lost interest in fast food.
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Sports - from a necessity to a favorite thing
After the video, in which Sasha and Mikhail shared the results of the first stage of training, the viewers had a logical question: what does Selivanov plan to do next? The next step on the road to great shape was 30 trinity workouts, which separately pump up the upper and lower body and include cardio. But the audience did not see the results of the second stage, since the blogger had to leave the sport for a while due to the exhausting work schedule. However, soon Sasha returned to training, and thoroughly. He now devotes most of his time to sports, playing in the gym with the team and managing the YouTube channel.
In December 2018, a year after working with Selivanov, Mikhail Prygunov published a video in which he visited his ward and measured his strength with him. Sasha's physical form could not fail to please the audience, because now he confidently carried around the hall of 130 kilograms and coped with six throws of a 40-kilogram medball over his shoulder. The endurance indicators of the coach and his student turned out to be almost the same.
By October this year, Sasha became weigh 88 kilograms. He not only lost weight, but also pI felt happier: I began to sleep better, smile more often and live every day with ease. And, of course, he assured his subscribers that this is far from the end of his path to a perfect body.