Yaroslav Brin is a Russian bodybuilder, trainer and fitness guru. Brin became famous thanks to his project BringBlog. The blog covers issues of proper construction and periodization of the training process, drawing up fitness programs, and exercise techniques. In addition, Yaroslav devotes a lot of time to the rules of rational and healthy nutrition.
Biography of Yaroslav Brin
Childhood and youth
Popular fitness guru and trainer Yaroslav Brin was born in the working-class village of Vydrino, which is located on the shores of the island. Baikal. According to Brin himself, during his childhood the village had a high crime rate. At school, the athlete was a victim of bullying from classmates. High academic performance, studying at a music school and a penchant for creativity made the boy stand out among his peers, which did not add to Yaroslav’s popularity.
Brin became interested in sports in the 8th grade, after watching videos of Mike Tyson’s fights. The father supported his son as best he could and took Yaroslav to his first gym. The visit turned out to be a damp basement with a minimum of exercise equipment, where brutal, tattooed local bandits and racketeers trained.
After the 8th grade, Brin entered the lyceum class of the boarding school in Slyudyanka. On the very first day, Yaroslav quarreled and fought with his new classmates. His opponents were hospitalized with a broken lower jaw and knocked out teeth.
Brin successfully graduated from boarding school. Thanks to his victories at the Olympics, Yaroslav had the right to enter Irkutsk State University or Irkutsk State University of Transport without exams.
Student years
After entering the university, Brin enrolled in the boxing section. For the next 5 years, the athlete trained in the institute’s gym, where he also prepared for the 2003 Young Fighter Cup. Yaroslav also won the arm wrestling championship among universities. After graduating from university, Brin entered graduate school in the field of Marketing and Management.
In parallel with studying physics and mathematics, the athlete actively studied literature on fitness, biomechanics and physiology of physical culture, bodybuilding, and proper nutrition. Thanks to his extensive and deep knowledge of the topic, the athlete was exempt from attending lectures and exams at the department of physical education.
Knowledge of psychology and business principles contributed to the fact that after a short period of time Yaroslav headed the state railway enterprise. Slyudyanka node. Brin had more than 2 thousand people under his command.
Subsequently, Yaroslav graduated from the Russian Railways Corporate University and joined the reserve management team. Due to the biased attitude of the directors, Brin was forced to leave his post and start his own business.
Today, Yaroslav Brin provides only remote consultations on creating a fitness plan and diet, develops self-discipline and self-motivation programs, and shares information on the areas of powerlifting, bodybuilding and fitness.
Yaroslav Brin on body drying
— We cannot help but ask you this question. Today, the protein diet and drying are very popular... How do you feel about it?
— As with any tool that is selected for specific tasks. If you are going on stage, shaking your body, or you are a top model before a decisive show or movie - an actor, then you cannot do without these tools. If you just need to get yourself in order, then they are of no use. Professional schemes go far beyond a healthy lifestyle.
— What type of food is acceptable for you?
Training and nutrition of Yaroslav Brin
Yaroslav Brin presents effective workouts for men and women. The athlete shares information about the principles of building a beautiful athletic figure on his YouTube channel.
Brin practices every day for 1.5-2 hours. The athlete works out his muscle mass to the fullest by loading it in the gym. Most often, an athlete works out in a split mode, burning the maximum number of calories.
Abs workout
Yaroslav Brin advises pumping the abs 2 times a week for 12-15 repetitions in strength or 20-25 until the muscles burn. The trainer does not divide the abdominal muscles into zones (upper, middle and lower), the load leads to a contraction of all segments.
» Brin considers straight crunches with body elevation up to 30 degrees to be the best exercise for the core muscles. There is no need to fix the heels, but it is better to place them closer to the buttocks.
» The second version of the exercises is straight crunches with legs raised and bent at the knees. You can cross your legs or put them on a stool. This approach will make the exercise somewhat easier and will turn off the quadriceps. » Twisting on the upper block (Prayer) is the second effective exercise. Hand support is placed on the rope handle; it is necessary to twist the stoves to the pelvic bones. » Reverse crunches on a horizontal bench are performed either with half the amplitude (only the pelvis touches the bench) or with full amplitude (with each repetition the heels touch the floor).
Fat burning workout
The lesson is carried out in superset mode, there is no rest between exercises.
The first link is performed in 5 approaches:
» Raising the barbell overhead while standing – 15-20 times » Squats with a barbell – 30 times
The second bunch is performed in 3-4 approaches, 12-15 times:
» Incline dips with your own weight » Classic grip pull-ups
Third set of 3-5 sets of 15-20 repetitions:
» Incline Barbell Press » Bent Over Barbell Row
Principles of nutrition
Yaroslav Brin calculates the required amount of BZHU, as well as calories. The percentage of BJU in the diet: proteins – 30%, carbohydrates – 60%, fats – 20%. All components are taken into account and are not excluded from the menu. The calorie menu is divided into 6 meals throughout the day. General plan of the day:
» A serving of protein + complex carbohydrates. » Protein serving. » Complex carbohydrates + protein. " Training. After 60-120 minutes - a portion of protein and some carbohydrates. » Proteins + moderate portion of carbohydrates. » Pure protein.
Fats are evenly distributed throughout the day, but are completely eliminated at the last meal. Sugar, smoked meats, fast food, sausages, marinades and sauces and alcohol are completely excluded from the diet.
Brin drinks soups infrequently, once every 1-2 weeks. The broth extracts harmful substances from fish or meat.
Secrets of fat burning, drying, weight loss
First of all, for weight loss, Yaroslav Brin reduces the required daily caloric intake of food by 10%. The fat loss diet contains 1 g of protein per kg of body weight (2 g for intense strength training). The main source is fish (flounder, pink salmon), seafood (squid), offal (hearts), chicken and beef, eggs and cottage cheese.
Supplement with greens (spinach, arugula, parsley), vegetables and fruits. The athlete does not limit himself to seasonings and spices, but does not consume sugar. Bryn cooks most of her dishes in a slow cooker, boiled or baked.
The source of fat is sunflower, flaxseed, almond or olive oil. The best type of fat is omega-3. To replenish reserves, Brin prefers various dietary fish oil supplements. During the diet, the amount of fat is 30-50 g per day.
The athlete consumes carbohydrates to his fill. If the mass is held stable. That amount of U decreases by 10% or 50 g. The lower daily limit for carbohydrates is 50-100 g per day.
"Energy diet"
Energy Diet is a dietary supplement for weight loss from nl international. Brin conducts a detailed analysis of the composition of the dietary supplement and its effectiveness. At the end of the review, Yaroslav also reviews a dietary product from Oriflame with similar ingredients. The athlete comes to the conclusion that manufacturers use the same marketing strategies.
Photo transformation: before and after
Yaroslav Brin gained and lost excess weight three times. Thanks to hard training and a scientific approach to nutrition, the athlete only improves his figure every time. Brin is distinguished by an excellent athletic physique, relief and a minimal percentage of body fat.
Interesting facts and answers to questions
Yaroslav Brin graduated from music school. The athlete plays instruments: accordion, piano, bass/rhythm guitar and drums. Brin played for some time in a local rock band.
Books
Yaroslav Brin published his first article “Myths about Dietetics” in 2010. In 2014, the video blogger released the book “Changing Fat for Willpower,” which offers a step-by-step program for weight loss. An experienced trainer analyzes the most popular diets, weight loss techniques, and also gives an analysis of the most popular mistakes when losing weight.
Motivation from Yaroslav Brin
Yaroslav Brin is often tough, sarcastic and cynical. The athlete considers the search for motivation, analysis of rules and recommendations a waste of time. If you have a desire to do something, it’s time to bring what you want to life. You'll figure out the details as you go. Creating know-how and life hacks is much more interesting. And only in the process of working on your goals and plans can you find your own path.
Project “Fitness model in 4 months”
Yaroslav Brin offers a body transformation project for women and men for 4 months. As the trainer himself notes, participants expect 16 weeks of intense daily work. However, the main principle of the project is fun, and then the result. Brin teaches how to properly create individual training programs, and also devotes a lot of time to the psychological aspects of diet and exercise.
About parental attitudes and survival patterns
Actually what needs to be done? First of all, deal with nutrition. That is, switch yourself from more energy-dense foods to less energy-dense ones. For example, my products are very simple: cereals, meat, something processed. I almost never eat it wrapped with sauces. Why is it that we switch to these products? Because our parents had certain survival patterns.
Parents try to pass on to their child the most effective survival model
The child copies his parents. His parents pass on to him the most effective survival model. My grandmother dried crackers in the 2000s. There was no need to dry crackers in the 2000s. But, since she is a front-line soldier, a veteran of labor, she remembers the famine. 1998, instability, everyone was losing their jobs. My parents worked on the railroad. The only organization that constantly paid money. The railway is stability.
And it came to my mind: “Railroad worker, railway worker...” As a result, I lost nine years on the railway. Because my parents gave me the most effective survival model. They tell us: “Study, get a diploma with honors.” I remember when I came to production with honors and a bunch of awards. And in November in Siberia I dug trenches for cables for seven thousand rubles a month. This was my start.
You were digging trenches, and you look: a twenty-year-old girl in a red Mercedes. You think: “Something is wrong in this world.” Moreover, a person has several protective mechanisms: mental protection, emotional, physical. Emotional defense is activated when you see someone younger, more successful, and also of a different gender. What turns on in your head is how did she achieve this? This is a protection so that you are not horrified by reality.
Child leader. Parenting mistakes that prevent you from achieving results
Food model
Let’s say parents don’t take care of their child and feel guilty about this. They buy toys, something tasty. They come home, the child is already opening the packages. Or a small child, 3 years old, is sitting. He still doesn’t know about alcohol, or sweets, or fatty foods. Mom and dad know and to please the child, they start feeding him sweets. And in fact, they pass on their food model to him.
Parents pass on their eating patterns to their children
They tell him that: “Everyone in the family is fat, genetic predisposition, wide bones.” In fact, everything is simpler. There is no genetic predisposition, there is a food pattern that is the same for your whole family. There are small abnormalities in the human body that can contribute to faster weight gain. But this is not a genetic deviation, this is the norm.
The dangerous “food as a reward” program is often established in childhood, when parents reward their children with sweets. If it is customary in a family to encourage children’s good deeds with food, it turns out that parents themselves get their child hooked on food. Thus, the child develops an abnormal craving for food from an early age.
