Za ovom fitness instruktoricom otkačio je cijeli svijet, a fotografije koje svakodnevno objavljuje baš svakog ostavljaju bez teksta!

Za ovom fitness instruktoricom otkačio je cijeli svijet, a fotografije koje svakodnevno objavljuje baš svakog ostavljaju bez teksta!

JULIA GILAS

Sport.ba

14. 04. 2020 - 09:46

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Julia Gilas je fitnes trenerica i model iz San Dijega u Kaliforniji koja na svom Instagram profilu ima skoro 5 miliona pratilaca. Ona ima i svoj youtube kanal gdje redovno objavljuje treninge koji služe kao motivacija drugima.

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Foto: Instagram

Osim što promovira zdrav život, ova simpatična brineta svakodnevno "kači" fotografije u kupaćem kostimu. Takve fotografije izazivaju mnoštvo komentara i muškaraca i žena.

Na svakoj njenoj slici vide se trud i rad koje je uložila da bi svoje atribute dovela u red i izgledala fantastično.

Ova Ukrajinka je svojim prekrasnim tijelom privukla veliki broj fanova na društvenim mrežama, a u SAD se preselila 2009. godine, kada je počela ganjati karijeru fitness modela.

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This ball can be your best friend????if you know what kind of exercises to do???????? Want to work your glutes and hamstring? On my Instagram @fit_juliagilas I show you three different exercises you can do using this ball! It’s perfect to do at home???? so if you have a ball, try it out and see if you love it as much as I do ????

A post shared by Fitness Diet Workout Tips (@fit_juliagilas) on Apr 11, 2020 at 7:48am PDT

Julia je s vremenom postala jedna od vodećih ženskih ikona u fitness industriji te je tako inspirisala veliki broj fanova da prihvate zdravi stil života.

Julia trenira pet dana u sedmici. Kako bi ostala u dobroj formi, nakon treninga u teretani radi kardio vježbe. U treningu s tegovima najviše koristi 10 ponavljanja po seriji. Ovako izgleda njen sedmični plan vježbanja:

Ponedjeljak – cijelo tijelo i kardio
Utorak – HIIT i kardio
Srijeda – noge i kardio
Četvrtak– trbušni mišići i kardio
Petak – odmor
Subota – stražnjica i kardio
Nedjelja – odmor

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Thank god we have the ????internet these days! I know we are going through though ????times and are stuck ????at home but thanks to the internet ????we can access any different workouts ????????‍♀️at home! Through different social medias as Youtube and Instagram you can find any workout you like! If it’s ????????‍♂️yoga, fitness or pilates, you can search and you will find! I think it’s incredible that you can get a great work at home by just looking at a tutorial on youtube! Agree?

A post shared by Fitness Diet Workout Tips (@fit_juliagilas) on Mar 23, 2020 at 11:43am PDT

Lijepa Ukrajinka ima vrlo disciplinovan program prehrane. Ima specifičnu količinu makronutrijenata koju svakodnevno unosi kroz prehranu. U danu ima pet obroka i ima naviku popiti proteinski shake.

Makronutrijenti:
Kalorije – 1431 kcal
Proteini – 215 g
Ugljikohidrati – 83 g
Masnoće – 24 g

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Diet ????Tips ⠀ To begin to lose body fat, make small ⛔️???? adjustments in your diet. ⠀ Sudden, drastic ????⛔️ ????cuts in your diet can have a negative ????effect on your metabolism, causing you to lose lean???????????????? muscle tissue and slowing your ????metabolism, which results in greater difficulty losing fat. ⠀ Cut your calories by only 250 per day at first, reducing your intake of saturated ????fats such as those found in fatty red ????meats and ????butter. Cut back sugary ????????carbohydrates such as table sugar, ????sodas and junk ????food. ⠀ Increase intake ????fruits and ????vegetables and lean protein like skinless chicken, 93-99% ground turkey, lean meat ????, egg whites or low fat yogurt/cottage cheese. ⠀ Drink more water ???? and and be ????‍♀️more active and do some type of exercises regularly.????️‍♂️???????? ⠀ After three or four weeks, if you are not happy with your progress, you can cut your calories further. ⠀ ⠀

A post shared by Fitness Diet Workout Tips (@fit_juliagilas) on Apr 10, 2020 at 8:51am PDT

Suplementi:
Whey Protein
Ekstrakt zelenog čaja

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????????‍♀️Squatting for ????????????Fat Loss ⠀ The method by which you train will play a role in how much fat you can ????burn. Following ????????‍♀️squatting, your metabolism increases, as well as your levels of testosterone???? and growth hormone. ⠀ Both hormones help you maintain lean ????????muscle mass while ????dieting and burn ????fat. ⠀ By increasing both through ????????‍♀️training, you can cause your body to ????burn a little ????extra fat. Keep your rest ⏱periods short, no more than one minute between sets of ????????‍♀️squats in the gym. ⠀ Training with a ????️‍♂️????????weight that makes you struggle to ????complete ten repetitions, while resting only one minute between sets will cause a significant???? increase in your growth hormone levels.

A post shared by Fitness Diet Workout Tips (@fit_juliagilas) on Apr 6, 2020 at 7:23am PDT