Consultation with Fitness Trainer Stevan Lonchar

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Allow yourself the beautiful body of your dreams

During the consultation, the fitness trainer:

• Will answer all your questions;

• Will provide guidance on the overall cost.

Fitness trainer and rehabilitation specialist Stevan Lonchar. Professional experience: 10 years.

What are the advantages of consulting with me?

Reasonable cost

The cost of procedures is low, considering the wide range of beneficial effects.

Proven knowledge

All recommendations are tested on myself, not just theory unsupported by practice.

Safe

I do not try to squeeze the maximum out of a person at any cost; health is a priority.

Fitness Trainer and Rehabilitation Specialist Stevan Lonchar

My name is Stevan Lonchar, I am a fitness trainer and rehabilitation specialist.

• I am a finalist in the World and European Championships, multiple champion of Ukraine in the "classic bodybuilding" category.

• Champion of Ukraine in powerlifting in the category over 100 kilograms, WPC/AWPC.

• Master's degree from the National University in the field of fitness and recreation.

• I have been training since 2010 and I enjoy sharing my experience!

Main education: Higher specialized

Specialization: Valology

Achievements: 2010 – 2019 — Five-time champion of Ukraine in bodybuilding, 2012 — Bronze medalist of the World Championship, 2019 — Absolute Champion of Ukraine

What people come to a fitness trainer with

A fitness trainer consultation in Kyiv at Biotonika is not one-off advice but the start of an individual programme. Stevan Lonchar works in several areas:

• Training and nutrition plan — individual, for your body, goal and routine.
• Sports nutrition — what, why and how much.
• Training — in the gym or outdoors, at any sports ground convenient for the client; the trainer brings the special equipment with him.
• Rehabilitation — individual programmes for musculoskeletal conditions and action plans for osteoporosis.
• Massage — general body massage, therapeutic back massage, lymphatic drainage massage, biopuncture.

The main principle is safety. Stevan does not try to squeeze the maximum out of a person at any cost: health comes first. And he has tested all his recommendations on himself — he has a long sports career, Ukrainian championship titles in bodybuilding and powerlifting, and a master's degree in fitness and recreation.

Weight loss is not a goal in itself

Excess weight is the most common reason people come, but Stevan suggests looking wider. Losing weight helps you stay fit and gives a sense of control over your body, and along with it come:

• a better mood;
• better health — proper nutrition, regular training and massage improve general condition and normalise the work of internal organs;
• a more stable hormonal balance;
• healthy sleep — according to research, losing even 5% of excess weight lets you sleep longer and better.

You do not just lose weight when you eat right and train — you improve your quality of life as a whole. If you lack personal motivation, experience or knowledge, that is exactly what a trainer is for. More — in the article "Lose weight? What for?".

Nutrition: protein and supplements

Training without well-planned nutrition gives half the result, so a nutrition plan is a mandatory part of the programme.

Protein. It provides energy, supports mood and is needed to build and repair tissues; it speeds up recovery after exercise and helps preserve muscle mass while dieting. Adults need at least 0.8 g of protein per kilogram of body weight a day — a person weighing 80 kg needs at least 64 g of high-quality protein. Older people should aim for 1–1.5 g per kilogram. The key is a variety of protein sources, not only meat. More — in the article "Protein: do we really need it?".

L-carnitine. A substance related to the B vitamins that is responsible for transporting and breaking down fats to produce energy. It increases endurance and stimulates fat metabolism. Whether you need supplements is decided by the trainer as part of the sports nutrition consultation.

Trainer and cosmetologist: body and skin together

At Biotonika the fitness trainer and the cosmetologist work as one team. Stevan and Larysa Lonchar have held joint meetings about a beautiful body more than once: about the myths of "orange peel", food addictions and how to change your diet in 30 days, and about the link between negative emotions and excess weight.

This approach is logical: Larysa Lonchar sees any "external" problem — fading skin or cellulite — as a sign of an imbalance in the whole body, and movement, nutrition and biorhythms as part of care. Regular moderate exercise helps to reduce fatigue and even PMS symptoms; a good goal is at least 30 minutes of exercise on most days of the week. Fitness trainer consultation price — see the table below.

Consultation cost