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Published: 2013-04-27 09:15:11 +0000 UTC; Views: 163129; Favourites: 3841; Downloads: 8534
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Description
Model KirillFree for non commercial use
If you want photos in hi res or for ads contact me to buy via paypal
or you can buy them from this stock shutterstock [link]
Fotolia [link]
Dreamstime [link]
Depositphotos [link]
BigStock [link]
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Comments: 117
Haha 
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oh yeah i get what you are saying
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anyway i could get in contact with Kirill? I am trying to lose weight and would like to know what his workout is...I'd like those kind of results = D
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Look up Alexandre Carneiro. Find his workout plan and modify to fit you. He does have a Facebook as well and is always open to questions. He definitely answers on his free time. If not well he has lots of interviews you can watch or read
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I can easily learn you how to lose some weight. The only two things you'll need to do is to train and eat healthy. Here is my schedule:
Monday 2 hours biking (50km)
Tuesday: Core training (30min) and kickboxing (1 hour)
wednesday: Rest
Thursday 2 hours biking (50km)
Friday: Rest
Saturday: Core training (30min) and kickboxing (1hour)
Now if you follow this schedule you would lose 8000 calories a week and gain muscles easily. Bonus: No "leg day" required. When it comes to food, then fastfood is not allowed, eat lots of fibers and meat. White bread is also bad for you. Drink lots of water and eat less sugar. If you find your muscles to sore then drink 200ml of protien drink after training (must be consumes within 1hour after you stop.If you got any questions feel free to ask me
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"No 'Leg Day?'" You just touted an entirely cardio program. Muscle burns fat and if you want the results seen above you need to lift weights. Basic weekly breakdown: M- weight training; T-cardio; W-weight training; R-cardio; F- weight training; Sat- cardio; Sun- OFF. Your cardio days should integrate some sort of HIT (High Intensity Training) which can include the like of cycling, kickboxing, or even jumping jacks. Diet is the key to any weight loss. Eating clean and having the will power to make smart nutrition choices is key. Never eliminate fats or carbs. Good fats (cottage cheese, raw nuts, olive oil, etc.) are necessary to keep your body from going into 'starvation mode.' Carbohydrates are necessary for cellular hydration. 128 oz of water or more, no refined sugars (i.e. pop, ice cream, white bread, etc.). If you are going to indulge, do not get fat free, sugar free, etc. These are buzz words that help identify terrible food choices. In order to remove said fats and sugars from their natural state the food is reengineered to be palatable (not good). Sundays are not only a day off from your workout but also your diet. Daily supplementation should include at least a multi-vitamin, fish oil, whey protein, and a BCAA. Ratio for success: Diet 60%, Training 30%, Supplementation 10%. If you really want results and you're serious study up and pick a program that works for you coupled with clean eating. STICK WITH IT and you'll be fine.
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Im not sure about what your point with this was, but i think that I should say thank you for the more in dept explanation of the diet/eating plan. And what i mean by the "no leg day" part is that you're training your legs for atleast 4 hours weekly due to the biking. And lifting weights are a part of the core training. Anyway thanks for filling in any blindspots
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uh-huh. I don't see any shirtless pics in YOUR gallery to prove that your program would help joshmindseye look like this sculpted work of art
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Simple reason for that: I don't do alot of photography 
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Yea you could do all that in home except for the cycling (unless you want to buy equipment). Of course, there's a variety of cardio you can do in home to replace that if need be, but I think doing cardio in my living room for 2 hours would drive me nuts ^.^ And I didn't say P90X was better than your program, it's just an alternative that would give maybe more structure to someone just starting out. I think your program sounds really good and I'm glad it works for you. I think anything that keeps people motivated to move and stay healthy is a win in my book.
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Well a bike uses to indoor training is usually cheaper than what i use on the Road
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i find natro267's plan quite interesting!
May i ask what could replace kickboxing? & what includes Core training?
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Core training is simple training exercises you can do in the safety of your own home, for my part this includes:
Push-ups
Sit-ups
Planking
Weight lifting (Here i use hand weights to train my shoulders and arms)
Bagbends (Not sure if this is the correct english word, but it's just to train my back)
*Insert additional exercises for the legs (I don't do this due to me biking alot)
I just do Kickboxing for fun, but basicly any other martial art can replace it. If you're not into martial arts then i suppose that swimming could be an alternative, since it also puts alot of stress on the upper body without you having to fear training incorrectly
But remember this above all i've said if you're not happy with the sport you do, then I really recommend you to find a sport you like instead.
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oh thank you, this was really useful
i really love biking & core training also seems like something i can do. Well i'd have to replace martial art with swimming.
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No problem mate
Im just glad to help you out a little
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