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Viktor Does Fitness, 8 South Entrance Rd, Grand Canyon Village, AZ (2026)

01/08/2021

You should always plan and log your workouts❗️💯
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Writing down📝 your workout plan gives you a much more structured and ridged plan that you’re less likely to deviate from☝🏻. While writing it down in one sitting you will make sure to not miss any exercises or muscle groups💪🏻
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Logging your workout results during each workout and for every exercise will give you an exact representation of your strengths and weaknesses❗️Log them even if you’re not a beginner and you’ve made serious progress so far🧐
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The thing is, you can’t remember the exact weights, reps, and exercises from last workout or 2 workout before that🧠. However, when you log them, you can see everything at a glance🥸
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When you know the numbers you can improve upon them, when you don’t, you can’t. It is the same in business‼️
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I use an app to log my workouts. How about you?
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12/29/2020

There is no such thing as an ‘anabolic window’ to ingest protein!❌
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Anabolic window = 30-40mins post workout when you HAVE to ingest your protein as your body is depleted of amino acids. This is the golden opportunity🤩 for you to maximize your protein synthesis and ultimately your muscle mass💪🏻
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It sounds convincing when you read about it❗️ However, it’s totally untrue, our blood contains an ‘amino acid pool’ this pool is a reserve that contains all the necessary amino acids for our celular activities.💯
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This amino acid pool🧫 is regulated by our liver and is maintained at a specific level. It is present even while fasting🤤. All excess amino acids are metabolised into urea and excreted out of our body with urine🚰
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So don’t fall for the ‘anabolic window’ crap. Just ingest enough protein on a daily basis and you’re gonna be more than fine! 💪🏻🔥

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12/26/2020

Best heart rate zones to burn body FAT!🧈
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In this post I’ll explain all the heart rate zones briefly and then tell you which one(s) is the best at burning fat
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Make sure you follow my account for more useful info!
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1️⃣Zone 1: 50-60% Improves recovery and prepares you to move to zone 2🥱
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2️⃣Zone 2: 60-70% Improves general endurance, oxidises – burns – fat, and increases capillary density😃
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3️⃣Zone 3: 70-80% improves blood circulation efficiency(builds up lactic acid👎🏻)😱
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4️⃣Zone 4: 80-90% improves speed & endurance, improves using carbohydrates for energy, improves lactic acid resistance🥵
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5️⃣Zone 5: 90-100% This is maximal effort. Lactic acid will build up in your blood and after a few minutes you won’t be able to continue at this intensity🤯
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The best state for your body to be in to burn fat is in aerobic state and that state is in Zone 1 and Zone 2 so 50-70%. Zone 3 and beyond is where Anaerobic energy pathways start to dominate and fat oxidation starts declining👎🏻
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The percentages are based off of you maximum heart rate! How do you properly calculate your max heart rate correctly?
🅰️220-age
🅱️133+height x0.75
🅾️211-0.64xAge
If you know, write the letter in the comments! Winners get high fives ✋🏻
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12/18/2020

This is how I train people now🔥
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As I was studying 🤓Clinical Nutrition and Dietetics🍎 in university I realised that fitness is what I wanted to pursue as a career. I graduated👨🏼‍🎓 and became a personal trainer!🏋🏻‍♂️
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For the next 4 years I’ve been working as a free-lance personal trainer in Dubai🇦🇪 and Moscow🇷🇺. In Dubai I’ve worked mainly with royal families👑 and in Moscow with entrepreneurs💰
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While working with these people I realised that I wanted to help a lot more people than just the rich☝🏻. That’s when I started taking on clients to coach online from around the globe🌎
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It’s been 2 years since then and during this time I’ve managed to carry over my experience🔨 and knowledge🧠 working with extremely wealthy people into online coaching💻. I now help people transform their bodies and attitudes towards eating and training and I do it full time!💪🏻
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If you want me to coach you online for a day for free make sure you DM📥 me RIGHT NOW saying “I want in” I’m going to take on ONLY 2 people❗️

What do you think is better on me, short hair or long hair? 🤔
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12/12/2020

These are the muscles and their major functions:📊
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🔹Gluteus Maximus - The biggest and strongest. It extends your leg back and rotates it outwards
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🔸Gluteus Medius - Its the muscle thats in between, in size and location. It abducts your leg(moves it away from the body's center line)
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🔺Gluteus Minimus - It is the smallest muscle. It assissts Gluteus Medius in abducting the leg
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All of them must be trained in order to give a full appearance to the butt🍑💯
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Thank you so much for reading this! What other muscles would you like me to break down?
1) Chest(pecs)
2)shoulder(delts)
3)Calves
4)Abs
Leave the number of your pick in the comments.
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Thank you so much for reading!
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12/10/2020

Shocking truth about foods that burn belly fat or fat in general❗️
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Im not too sure who in the world still believes in late 2020 that there are specific foods that will burn belly fat⁉️ Losing belly fat is the exact same process as losing fat from the chest, waist, legs and glutes⚖️
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It is a simple recipe💎"Eat less calories than you need to maintain your body weight"💎 The only catch to this when it comes to belly fat, is that it is your genetics that is responsible for WHEN and WHICH fat deposit is going to be burnt first(legs, glutes, belly?)🧬
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The most common tendency is that belly fat for both men and women starts being utilised as the very last body fat reserve.🧩 So what you have to do in order to burn your belly fat is not eat specific "belly fat burning foods" and instead:
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▫️1) Eat less than you need to maintain
▫️2) Eat healthy foods
▫️3) Exercise in order to promote fat burning efficiency
▫️4) Be consistent in the 3 points above.

If you dont like counting calories or dont know how to and/or don’t know how to distribute your macros, there are a couple of methods that you can implement in order to get really great results✅
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I will share these methods with you in my following posts📲 so follow my instagram and I will teach you!
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Comment a laughing emoji 😂 if you once thought that there are fat burning foods.

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🇦🇪

12/08/2020

Life took an unexpected turn🤨 so I had to put Instagram on pause, however, I’m back and in full gear determined to help as many people as I can!🔥
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I’ve been thinking about this for a long time🤓 and I’ve finally decided to write weight loss and exercise guides📚 to help people that are seeking guidance free of charge. I’ll give these guides out to the most active followers🤝
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With that said I would like to know from YOU what you would like to see in my posts more
1)nutrition🍎
2)exercises🏋🏻‍♂️
3)anatomy🧠
4)weight loss ⚖️
5)hypertrophy💪🏻
6)give me your suggestion
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You can write the number of the point(s) you’d like me to cover more often and I will get onto it. Now, before you get back to scrolling make sure you double tap my photo to leave a big heart!❤️
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Love you all!❤️

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09/05/2020

Don’t starve yourself if you wanna lose fat!
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This seems like common sense to almost everyone but as soon as they start cutting calories left and right and end up cutting too much food!
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For a steady and gradual weight loss that you will stick to long term cut out 200 to 300 calories. And stick with it for a while. You will undoubtedly see results! And it doesn’t matter whether you have fast or slow metabolism.
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Clean up most of the junk out of your diet. Replace it with fiber rich and lower fat choices and you will end up in big deficit! You will most likely have to actually add food to your diet in order to not over do it.
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Make sure your calories come in sustainable macros. Don’t go all in on keto or fat free diet. Those have their place as tools in dieting but not in long term fat loss.
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Macros is a separate topic that I’ll cover next time! 👌🏻
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#фитнес

09/03/2020

Make your burger meal healthy!🤤👇🏻
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I can’t think of one person that doesn’t enjoy a tasty burger myself included. However, if you’re trying to lose weight or trying to keep the weight off it would be counter productive having burger and fries❌
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The burger itself isn’t all that bad unless you douse your burger with sauces. In reality a regular burger 🍔 has as much fat as a ribeye steak 🥩.
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Yes, it does have a fair amount of carbs and sodium in it👎🏻. With that said, you shouldn’t be eating this on a daily basis but only every once in a while. So what can you do to make it healthy❓
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My advice would be to forego the fries and drink(unless it’s a diet or zero drink). Instead add a fresh veg. salad 🥗 to your burger and a water/diet drink.
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I on the other hand had the burger 🍔 and fries 🍟 cuz I don’t really wanna be shredded😂 I enjoy the physique that I have right now and the strength that comes with it. Besides it is a lot more fun live when you get to enjoy complete and delicious treats a little more often.🤤
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08/30/2020

You are awesome!🔥 IMPORTANT‼️So read the whole thing through!
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I have started this account 2 months ago in order to share daily workout routines for free so that people can get some form of motivation and ideas💡 on how to structure their workouts🏋🏻‍♂️
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That was the idea initially, however, recording my daily workouts isn’t interesting enough👎🏻. They are repetitive and strictly straight to the point. Not Instagram material. ❌
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I already have an idea(2 out of 3 things) that I’m going to be posting. It’s going to be super helpful for fitness enthusiasts of all levels🔥💪🏻
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Now as for the other piece of content that I’m going to post is gonna be up to you! Let me know what you would like me to post or give information about 🤓
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Lastly, I am looking for a gym partner that I’m going to take full responsibility of. It could be in person or over the internet. That person can be a total beginner or a more advanced lifter. If you think you want partner up, dm me or leave a comment “I want in”🔥🙏🏻
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Peace ✌🏻

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08/29/2020

Okay, so it took me 8 weeks to get to this point after nearly 5 months of being lazy during quarantine👌🏻🙏🏻
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There is still a lot more left to be accomplished but so far I think it’s coming along nicely💪🏻
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What do you think of my progress 👍🏻or👎🏻?
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Give this post a like for the effort that went into creating it! ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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08/20/2020

This is about 5 years of progress and about 10-12kg difference in weight. It is the result of consistent and progressive training.
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It could have been done faster if I knew the things I know now. I’m not complaining though, it’s been fun.
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Another progress photo is coming really soon👌🏻

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Viktor Does Fitness

01/08/2021

12/29/2020

12/26/2020

12/18/2020

12/12/2020

12/10/2020

12/08/2020

09/05/2020

09/03/2020

08/30/2020

08/29/2020

08/20/2020

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