Panfilov Personal Training

08/29/2025

The Truth About Fitness That Is Often Hushed Up.

Genetics determines 70% of the result.
The rate of weight gain, fat distribution, muscle shape. But this is certainly not an excuse for laziness.

“Perfect technique” is overrated.
What is more important: stable progress, no injuries, muscle feeling. Perfectionism kills progress.

Most people quit after 3 weeks.
The reason is not willpower. It’s unrealistic expectations. In general, people quit diets for the same reason.

Motivation is complete nonsense.
You need: a system, habits, discipline. Emotions come and go.

90% of Instagram transformations are fake.
Lighting, angles, photoshop, chemistry. Don’t fall for fairy tales.

“Training is more important than nutrition” is a lie.
Success breakdown: 60% nutrition, 30% training, 10% recovery.

Progress is not linear.
Reality: setbacks, slow changes. Prepare for a marathon, not a sprint. The main thing is patience and consistency.

01/25/2023

About the most valuable thing in life - the last words of Steve Jobs (he died a billionaire at 56):

“I have reached the pinnacle of success in the business world, in the eyes of others my life is the essence of success.

However, apart from work, I have little joy. In the end, wealth is just a fact of life that I'm used to.

At this moment, when I am lying in the hospital sick
and remember all my life
I understand that all wealth and wealth,
which I have
sensations
before presumed imminent death.

You can hire someone
to drive a car for you,
make money for you
but you can't find all your money,
so that he endured this illness instead of you.

You can find and buy material things.
But there's one thing that can't be found and bought
when it is lost, "life" cannot be bought.

Treat yourself well.
And respect others.

The older we get, the smarter we get
and gradually we understand
that a watch that costs $30
and a watch that costs $300,
keyboard at the same time.

Will we carry a wallet with us,
which costs $30,
or a wallet that costs $300 -
both hold the same amount of money.

Will we drive
up to $150,000
or in a $30,000 car —
road and price difference,
and we reached the same destination.

If we drink a $300 bottle
or $10 worth of wine,
then the "high" will be crown.

In the house where you live
area of ​​300 sq. meters
or 3000 square meters -
you are the only one alone.

Your credible confirmation
does not come from the material things of this world.

If you are flying in First Class or Economy Class,
and if the plane falls, then you fall with it.

So...
I hope you understand that when you have friends,
or someone to talk to
that is true happiness!

Five undeniable facts:

1. Don't raise your kids to be rich. Raise them to be happy.
So when they grow up
they will know animal things, not their price.

2. Eat food as medicine.
In case you must have your medicine
as food.

3. Those who love you will never leave you,
even if he has a 100% propensity to seek from you -
he or she will always find one reason
be steadfast and not leave you.

4. There is a big difference between
being human
and being human.

If you just want to go fast
go alone!
But if you want to go far
go together!

Six of the best doctors in the world:

1. Sunshine
2. Rest
3. Sports exercise
4. Diet
5. Self-confidence
6. Friends

Keep them through all the stages of life
and enjoy a healthy life."

12/31/2022

Does training reduce weight?

No.

Weight loss is usually two factors:

We eat fewer calories than we burn
✅ household activity (walking, household chores, even fidgeting in a chair)

Training is just:

✅ The ability to reduce weight beautifully so that the skin does not hang, but lies on the muscles (if the goal is weight loss)

✅Acquisition of muscle mass, relief

✅ Healthy hormones and sleep

✅ increased endurance, healthy heart, delaying the aging process.

12/31/2022

What is the secret of youth?

No visits to the beautician will replace this!

Maybe I will surprise someone, upset someone, but the secret of youth lies in:

✅strength training
✅flexibility training

We cannot stop the natural aging process, but we can significantly slow it down and improve the quality of life.

It is on flexibility and strength training that people 35+ should focus

Workouts are:
- precious muscle mass
- skin tone
- endurance
- energy
- functional body...

And you don't have to go to the gym to do it. It is enough to have collapsible dumbbells, rubber shock absorbers and a self-massage roller at home. This set of equipment will allow you to make your workout efficient and enjoyable.

The habit of exercising with weights must be introduced into your everyday routine. Even twice a week, classes for all muscle groups will be effective in combination with self-massage techniques and work on joint mobility.

12/05/2021

To drink this to boost immunity?

I have an excellent answer to such questions: "Drink a glass of water and do not do x @ yney." Already a million times smart people, and not a neighbor, said that immunity cannot be raised / lowered. It doesn't work that way.

But sports activities really work. This full-scale study was conducted on patients, some of whom were diagnosed with HIV (for the record, HIV-infected people suffer from immunity).

So scientists have found that intense physical activity increases the number of natural killers (cells that "kill" foreign agents in the body).

And cardio 3 times a week for 40 minutes can reduce inflammation in the body.

Therefore, instead of a thousand jars with incomprehensible contents, better buy a subscription to the hall and you will be happy!

10/18/2020