According to the trainer, there are four simple rules that work even for people who have never followed a diet. And the first of these rules is calorie counting. Boyko noted that there is no need to keep records in detail – an approximate one will be enough.
“If dessert fits into your daily limit, it will not be put off. The second rule is to eat sweets after training,” the blogger advised. “After strength training, the glycogen supply in the muscles decreases. A small portion of sweets will go towards muscle recovery, and not on the sides.”
Boyko also advised replacing regular desserts with so-called smart sweets.
“Make desserts using proteins – protein cookies, protein bars. Use substitutes instead of sugar,” he recommended. “And the fourth rule is to plan your pleasure days. Allow yourself once a week or several times a month to consciously eat your favorite dessert without remorse.”
Context
In 2012, Boyko won a bronze medal in the “veterans” category at the Ukrainian Bodybuilding Championship in Kyiv. In 2016, at the open cup of the Lviv region in bodybuilding, body fitness, fitness bikini and beach bodybuilding in the “veterans” category, he took second place.
