Bikini Nicola Vachova: "Progress is not a matter of a few weeks!"

Most of the fitness enthusiasts already know that to make a proper progress, to lose weight or gain muscle mass is not a matter of a few days or a few weeks, but such progress takes several decades, months or even several years of hard work. Some people still want to see results preferably right away, and as soon as they don't lose weight within a few days, they give up their quest for their desired physique. Nothing happens right away, and as I like to say:

"Better things are worth waiting for."

We have agreed with our client Zuzka on an online collaboration at the end of September 2021. This is only a demonstration and a possible course of cooperation, where dieting does not have to mean suffering, deliberate starvation and the subsequent yo-yo effect. Zuzka approached me with the desire to sculpt her body (i.e. get rid of, excess fat) and to create a training plan that makes sense and can move forward. We agreed on setting up a strict diet and setting up a meaningful training plan that the client would be able to improve on and work on her progress. It wasn't a drastic diet, we just made sense of the diet to best suit her work, tastes and requirements, so she could easily follow the meal plan. Caloric intake at that time was between 1600-1700 kcal/day. We worked in a similar way with the training plan.

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We agreed on how frequent strength training would be most effective for Susan's goal, and added daily cardio to the strength training. Zuzka is a very conscientious trainee and always followed everything as planned. During the eleven weeks we worked together, we included refeed and cheat meals (such days allow for more calories than usual and should always be individually planned in advance based on the client's results). This way we were able to set up a sustainable regime for the client without unnecessary starvation and subsequent overeating, along with an effectively set workout. Zuzka was able to work up to 10 push-ups during our cooperation without any injuries, for which she deserves a huge admiration and praise. I know myself how hard it is to get to push-ups and it is really hard consistent work, where both properly set up training and diet play a role, which in the end always reflects on the overall results in both training and physical progress. Diet and training always go hand in hand!

We didn't adjust the diet until after the 7th week of working together, when we agreed on a slight modification to the diet, which brought the client's caloric intake to between 1500-1600 kcal. The training plan remains the same, no need to change it often. Conversely, if the client can still improve in the number of reps or weight increase on the barbell, it is a good idea to keep the skeleton of the training plan the same. The training plan contains the basic exercises along with additional ones to achieve the maximum possible result. Zuzka and I have agreed that after the new year we will stop the diet and gradually increase caloric intake by reverse dieting back to maintenance calories, and then adjust the intake and the new training plan to build muscle mass. I believe that through my will and conscientiousness, she will achieve the desired results even in the recruitment phase and I look forward to what our collaboration will bring us in the new year. I wish Zuzka, and all the other determined fitness enthusiasts, the best of luck on their journey towards their dream physique.

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