- 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 be overweight, I quickly gained extra pounds.
The first time I came to a real gym was about 17 years old. I wanted to prove to myself that I could change and achieve my goal - a beautiful body. I didn’t really understand how to carry out exercises correctly and how to eat, and I began to read a lot on this subject. ”
FitSeven: And what results were achieved?
Alexei : “My initial weight was 87 kg, which is quite impressive with a height of 175 cm. In 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 the training, first of all, I reviewed my diet - I completely abandoned sweets, shifting the focus of nutrition to foods rich in protein. My workouts were high-intensity with minimal rest between reps. ”
FitSeven: Top Advice For Those Who Want to Change
Alexei : “No matter what goal you set for yourself - to build muscle or lose weight and achieve relief - everything will always rest on nutrition. You will have to completely change your diet and change your attitude to food.
In addition, it is important to pull yourself together and just start practicing. No matter how slowly you move, it’s important that you do something and don’t be lazy. The main thing is not to stop, and constantly strive to achieve your goals. "
FitSeven: Have you taken any sports supplements?
Aleksey : “My work schedule, unfortunately, did not allow me to follow a full-fledged diet during the day, so I used and am using protein isolate now. In addition, I take fast-digesting protein after training to close the carbohydrate window.
In addition to protein during the drying period, I take BCAAs, creatine and L-carnitine . I believe that L-carnitine helps to burn fat while protecting muscles from decay, and creatine is an auxiliary element for muscle nutrition during training. "
FitSeven: Your current training goals
Alexey : “The goal is always one - to become better every day! If we talk about the specifics, then I would very much like to speak at professional competitions in bodybuilding. To do this, you need to gain mass and seriously prepare, which I will do in the near future.
In addition, now I am doing my best to deepen my knowledge in the field of strength training and nutrition. "This topic is really interesting to me, because I see how important little things seem at first glance, and how they simplify the mass gain."
FitSeven: Tell us about your program.
Alexei : “Now I do fitness six days a week. I use both basic exercises (squats, deadlifts, bench press, standing press) and isolating ones. In the current program I use the principle of periodization - now I have a mass cycle.
- Monday: chest, triceps, abs.
- Tuesday: back, biceps.
- Wednesday: cardio or outdoor activities.
- Thursday: shoulders, press.
- Friday: legs.
- Saturday: CrossFit training .
- Sunday: rest.
FitSeven: What mistakes would you not repeat?
Alexei : “Most of all I am sorry for the time that was wasted on meaningless training. If you are just starting your way, I would advise you not to rush, and not try to achieve the result in a few weeks, making tremendous efforts.
A much more correct way is progressive. In addition, try not just to follow the advice of a trainer or friends, but study specialized literature to understand what is behind these tips and whether they should be thoughtlessly followed. ”
Alexei : “If you want to change yourself and your body, the most important thing is not to be lazy and begin this journey. After a few months, evaluating the progress, you will understand how much sport has changed you. Also, remember that nutrition is a big part of the success of the training system. ”