- Name: Alexey Kornienko
- Date of birth: June 25, 1989
- Height: 175 cm
- Weight: 87 kg, 70 kg, 80 kg
- Magnitogorsk, Russia
FitSeven: So, your story
Alexei : "I think my story is quite typical- I was never an athletic child, I did not like physical education classes and absolutely did not follow my diet in adolescence. Having a tendency to fullness, I very quickly gained extra pounds.
I first came to this gym at about 17 years old. I wanted to prove to myself that I could change and achieve my goal - a beautiful body. I did not really understand how to properly do exercises and how to eat, and began to read a lot on this topic. "
FitSeven: And what results have you achieved?
Alexei : "My initial weight was 87 kg, which is impressive at a height of 175 cm. For five months of hard training I managed to lose 17 kilograms - this made me much more confident in myself, which helped both in sport and in life.
In order to achieve success in training, in the first place, I revised my diet - completely abandoned the sweet, shifting the emphasis of nutrition on food rich in protein. My training was very intensive with minimal rest between repetitions. "
FitSeven: The main advice for those who want to change
Alexey : "Regardless of what goal you set for yourself - to build muscle mass or lose weight and achieve relief - everything and will always rest on nutrition. You will have to completely change your diet and change the attitude towards food.
In addition, it's important to get yourself together and just start practicing. No matter how slow you progress, it is important that you do something, and do not be lazy. The main thing is not to stop, and constantly strive to achieve your goal. "
FitSeven: Did you take sports supplements?
Alexei : "My work schedule, unfortunately, did not allow me to maintain a full-fledged diet during the day, so I used and now use protein isolate. In addition, I take a fast-digested protein after a workout to close the carbohydrate window.
In addition to protein during the drying period, I take the amino acids BCAA, creatine and L-carnitine. I believe that L-carnitine promotes fat burning, while protecting the muscles from decay, and creatine is an auxiliary element for muscle nutrition during exercise. "
FitSeven: Your current training objectives for
Alexei : "The goal is always the same - getting better every day! If to speak about the specifics, then I would very much like to speak at professional bodybuilding competitions. To do this, you need to gain weight and seriously prepare, than I do in the near future.
In addition, I am now engaged in deepening my knowledge in the field of strength training and dietology. This topic is really interesting to me, because I see how important minor at first glance trivia, and how they simplify the set of mass. "
FitSeven: Tell us about your program
Alexey : "Now I'm doing fitness six days a week. Exercises I use as basic( squat, deadlift, bench press, bench press), and insulating. In the current program I use the principle of periodization - now I have a cycle for mass.
- Monday: chest, triceps, press.
- Tuesday: back, biceps.
- Wednesday: cardio or active outdoor recreation.
- Thursday: shoulders, press.
- Friday: feet.
- Saturday: training CrossFit.
- Sunday: Rest.
FitSeven: What mistakes would you not repeat?
Alexei : "Most of all, I'm sorry for the time that was wasted for senseless training. If you are just starting out, I would advise you not to hurry, and not to try to achieve results in a few weeks, making enormous efforts.
A much more correct way is progressive. In addition, try not only to follow the advice of a coach or friends, but study specialized literature to understand what is hidden behind these tips, and whether they should follow thoughtlessly. "
Alexei : "If you want to change yourself and your body, the most important thing is not to be lazy and start this way. After a few months, assessing progress, you will understand how much the sport has changed you. In addition, remember that food is a big part of the success of the training system. "
- Alexey's page on the web vk.com
- Alexey's page in Instagram