Sylwia Szostak is currently one of the most popular sportswomen on the Internet. Privately, the wife of a well-known trainer and bodybuilder - Akop Szostak, professionally a model and personal trainer, and recently also a competitor of Bikini Fitness competitions. Her training kits, shared on social media, are very popular. Check out what characterizes Sylwia Szostak's training, learn about her favorite exercises and learn more about her diet.

Sylwia Szostak(Nawrat) was born in 1986. She started her sports career in childhood. All her life, however, she successively searched for her way and found her in the gym. Formerly, an emaciated photo model, now a he althy and strong personal trainer - she is a model and inspiration for many Polish women. It's worth getting to know this popular trainer and motivator better.

Sylwia Szostak - from an emaciated photo model to a personal trainer

Sylwia Szostak started working in show business by being a photo model. It is true that she was already dealing with sports then, but those were hours spent on intensive cardio training, not sculpting a muscular figure.

Sylwia Szostak had contact with sport at the age of 7, when she started training cross-country running, which lasted for 8 years.

At the beginning of her career, she weighed only 41 kilograms with a height of 164 cm, which she herself mentions with great regret on her Instagram:

"Me and mine 41 kg vs 13 kg more, but lighter. For the pressure that man morbidly put on himself, for eternal dissatisfaction with himself. To punish himself with training for the days he hasn't stopped. Stronger, more cheerful, bursting with he alth and motivation for every day. "

A post shared by Sylwia Szostak (@sylviafitness) Dec 6, 2016 at 8:56 PST

After a fruitful 9-year career in modeling, Sylwia Szostak started her professional adventure with sport, enrolling in a personal trainer course, where her future husband, a recognized bodybuilding coach - Akop Szostak, was the teacher.

Currently Sylwia is a personal trainer specializing in strength training, a motivator, fitness model, and a competitor of Bikini Fitness IFB, where she won a silver medal on her debut in 2022. Her achievements are also the original training program for beginners "PowerShock". Sylviashe also took part in the TV show "Agent Gwiazd", which significantly influenced her popularity on the web.

Today I train completely different. She puts he alth in the foreground, which she writes about on her Instagram:

“I love sports as much as common sense. I train because I love it, this is my life, because I clean my head, because I overcome my own barriers and I am better every day, month and year… because it is my passion, because I am getting ready for the competition. Everyone started for a different reason, but for me the most important thing is the feeling that sport is freedom. This is something that gives us a wide range of choices … and only makes sense when we do it for ourselves. When we know what rest is. When we strive for uniqueness and being better at our own expense, and not to live up to our ideals. It's easy to get caught up in it, harder to persevere. "

A post shared by Sylwia Szostak (@sylviafitness) Jan 27, 2022 at 4:14 PST

Secrets of Sylwia Szostak's training

Sylwia Szostak's training system is primarily strength and interval training done right after strength exercises. The trainer owes her figure to hard work, regularity and persistence. Sylwia works out both with high loads to increase muscle mass and with smaller ones, thus increasing the number of repetitions and training endurance. Such a training system by Sylwia Szostak allows her to build quality muscle mass and maintain a low level of body fat. The trainer exercises more or less4 times a week , emphasizing that more frequent training puts a lot of strain on our body and does not bring he alth benefits.

Sylwia's priority at the gym is gluteal muscles. Here is an example of her training for this game:

  1. leg extensions ( alternating each leg) on ​​the machine, sitting 4x12 per side,
  2. pressing the leg of the upper lift on the 4x10-12 gate on the side,
  3. Bulgarian squat on a Smith machine 3x8-10,
  4. "good morning" 3 x12-15,
  5. stuffing the platform of a sitting crane 3x15-18,
  6. lifts with a kneeling 3x20,
  7. leg bending on the machine while sitting 4x12-15.

Check also:

  • Buttocks enlargement exercises
  • A set of exercises for wider hips and a round bottom
  • 13 thighs and buttocks modeling exercises

See the video with Sylwia Szostak's training for buttocks

Sylwia Szostak's favorite exercises

The training of Sylwia Szostak is primarily strength exercises performed with a load, such as barbells, dumbbells, as well as training with machines. Examples of Sylwia's exercises at the gym,to:

  • deadlift,
  • hip thrust,
  • stuffing legs on the Smith machine,
  • download the lines from the statement,
  • abduction of the legs on the ski lift,
  • "good morning",
  • dumbbell raises to the side,
  • dumbbell press up,
  • bench press,
  • barbell row,
  • pull-ups.

As you can see, these are both multi-joint and isolated exercises.

Here are some exercises by Sylwia that you can do at home without any extra weight:

1. Lifty legs back and side

This exercise is done with propped kneeling. You should raise your straightened leg backwards and sideways. Keep your knee bent as you raise your leg to the side. These exercises involve all the gluteal muscles: big, medium and small.

2. Hip thrust on one leg

Hip thrust is an exercise that engages the gluteal muscles the most, which is why it can be found in Sylwia's training in various variants. Hip raises can be performed on one leg with an additional leg lift or with the knee bent and brought closer to the chest. The standard version of hip thrust on one leg is simply extending the hips upwards with one leg pushing off the ground. The other leg should be slightly detached from the ground.

3. Board

So front props. These are exercises involving the muscles of the whole body with the main emphasis on building postural muscles, i.e. the body corset, which consists of the abdominal and back muscles.

4. Hip lift in front support

The exercise resembles the well-known yoga asana - a dog with its head down. We start the position with a support on the hands and place the body in the plank position, i.e. with the spine as straight as possible. Then we push ourselves off the ground, lifting our hips up. Keep your legs and arms straight. We return to the starting position. In this exercise, the whole body works, and the abdomen is the most involved.

5. Scissors

In this exercise, we engage the muscles of the abdomen and legs. The shears can be made vertical or horizontal. In case of pain in the lumbar region, you should put your hands under your buttocks, this will help you perform the exercise without fear of injury.

Sylwia Szostak's diet

Sylwia Szostak follows a strict diet every day, properly selected for her training goals. He tries to eat about 5 meals a day, at regular intervals and hydrate the body well. However, once a week he allows himself to sins in the form of a "cheat metal", when he can eat one, usually forbiddenwhile training in the gym, a meal. Most often it is pizza which Sylwia is a big fan of. She herself admits that she loves to eat and does not avoid eating at all. Her diet is not about starving herself and getting too few calories. On the contrary, it is rich in high-quality animal protein, whole grains and vegetables. Additionally, Sylwia supports herself with protein and amino acid supplementation and takes creatine. All this gives her strength and energy for physical exercise, allows her to maintain he alth and mental balance.

Check also: What to eat after training so that you do not gain weight?

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