One man lost more than three stone during his weight loss journey.
Stefan Yarmolovic, 43, from Manchester, has improved his form in just 16 weeks.
The slim man had tried various fitness methods over the years, including dieting and half-hearted weight training, but struggled to find one that worked.
Instead, you end up falling back into bad habits before you decide to change for the better.
he changed his diet and fitness plan
ultimate performance
Stefan completely transformed his body in 16 weeks
ultimate performance
To begin his transformation, Stephen sought the help of personal trainers at Ultimate Performance Manchester.
He told GB News: “My diet was so poor that I was almost a zombie at home. I was physically present, but mentally I was on another planet.”
“I wasn’t mentally present for my kids. On the weekends, while they just watched TV, I was half-asleep on the couch and turned into a zombie, eating crunchy crumbs or chocolate. It was covered and it just passed. I didn’t play with the kids.”
“I couldn’t escape that guilt because I was setting them a terrible example as a father. The more I felt guilty, the more I withdrew and turned to eating for comfort. Things have increased.
“I remember looking at myself in the mirror one day and being so embarrassed by what was staring back at me.”
Stefan weighed 14st 4lbs, more than a stone higher than the last time he was weighed, and felt he needed to change his eating and exercise habits.
What was his training plan?
“I trained twice a week at Ultimate Performance’s Manchester gym with my trainer Nerea. I also trained once a week on my own at a local gym, which meant three times a week. It’s strength training,” Stefan said.
“Depending on how strong I was, I would sometimes run 10km twice a week on the treadmill. The time was reduced from about 50 minutes to about 42 minutes.”
Stefan explained that the workouts often consist of full-body workouts featuring supersets.
He tried movements such as deadlifts, machine shoulder presses, split squats and pull-ups.
Over time, the dieter gained weight and incorporated more sit-ups after about 10 weeks.
what did he eat?
Before starting the plan, Stefan would try to eat healthy throughout the day, but at night he would fill up on junk food.
He became addicted to takeout and sweet treats, often finishing entire chocolate bars.
Stefan said: “As soon as I started training with Nerea, I told her all my dietary concerns and she wrote me a specific meal plan.
“Breakfast is a protein shake, followed by three eggs and one egg white. Lunch is 120 grams of chicken, 125 grams of cooked rice, avocado and feta cheese.
“For dinner, I’d have either chicken or salmon with baby potatoes. Every meal came with vegetables. This was non-negotiable.”
“I was eating these meals faithfully every day, and my weight began to drop rapidly and my digestive system improved from the scale. I became leaner and stronger, so I started training On training days, I increased my carbohydrate intake to the point where I literally ate 2 packs.”On training days, I used 250g of rice, which was a lot of rice!
“But I still kept losing weight because I was training very hard and only timing carbohydrate-rich meals after training.
“Eating 500g of rice at 9am is a challenge, but it helps. Nerea measures my body fat percentage every two weeks. Even though I made adjustments to my diet, it worked. My body fat has consistently decreased.”
he trained with a personal trainer
ultimate performance
During his transformation, Stefan lost 3 pounds and dropped his body fat percentage from 22 percent to 10 percent.
He shared advice for anyone looking to start their own transformation.
Stefan said: “His two key tips from me are: One, you need a strong reason to do it that keeps you going even in difficult situations.
“When your body and mind try to get you to slack off or stop dieting, there are really strong pain points, or hooks, that will keep you on track to your diet and get you back to the gym time and time again. Must be in the trash.
“For me, it’s all set to prove to the kids that I can be a role model for them.
“So healthy eating and training were non-negotiable. I couldn’t let them down. But you need the emotional pain to drive yourself. Just say, ‘I’m feeling a little better.’ Just saying, “I want to raise the bar” is too hopeful and won’t get you anywhere.
“Second, hire a personal trainer. Ultimate performance is the best, no doubt about it. I couldn’t have achieved the results without UP. A personal trainer is an expense, but an invaluable one. We need that responsibility to stay on track.”
“Hire a personal trainer who cares about your results, is experienced, knowledgeable, and has a track record of success.
“When you have a great personal trainer by your side, you give yourself every chance to succeed, just like I did with Nerea at Ultimate Performance.”
