Liis Velsker is a 27-year-old woman who has gone from being very overweight to becoming confident and active. Her story isn’t about a miracle cure or a hastily filtered photo — it’s about consistent effort, two months of buckwheat and cottage cheese, and around twelve workouts a week. Here, she shares what that journey looks like.
Name: Liis Velsker
Age: 27
Height: 179 cm
Weight: 90 kg
How Liis Velsker got into exercise
“I don’t even know what my sport is,” Liis admits. She spends most of her training time in the gym, alongside NTC workouts and running. She started exercising for a very specific reason — she was very overweight and desperately wanted to reach a normal weight.
It wasn’t a straightforward journey. Before settling into her current routine, she tried HIIT, Muay Thai, swimming and all kinds of group workouts. Each activity gave her something, but it was in the gym that she finally felt she had the most control over her body.
Her biggest achievement and motivation
Liis ran 500 km in two months, raising money for charity along the way. That’s a distance that would give even experienced runners pause — an average of over 8 km a day, every day, for two months straight.
What keeps her going? “What motivates me is knowing that every move I make for myself brings me closer to my dream body.” It’s a simple thought, but it has worked for years.
To unwind, Liis heads to the forest. No scrolling on her phone or noisy places — just a walk in nature.
Liis Velsker’s daily diet
Liis has spent years weighing her food, so by now she knows by heart what different portions provide. She makes conscious food choices and generally eats healthily, preparing her own meals 90% of the time. Her principle is simple: food should give you everything you need, and you should enjoy it.
A typical day looks like this:
- Breakfast: porridge with egg and berries
- Lunch: buckwheat or rice with vegetables and cottage cheese
- Dinner: a similar combination
The meals are simple, which makes them quick to prepare. They keep her full and her calorie intake on target. Her current favorite? Buckwheat with cottage cheese and beetroot — she’s been eating it 5–6 times a week for two months. It sounds funny to admit, but it works.
Her training week: 12 workouts, NTC and the gym
Her NTC group workout starts at 7:30 in the morning. If her schedule allows, she adds a lunchtime workout; if she can’t fit that in, Liis heads to the gym in the evening. There, she follows a classic split: back day, leg day, and arms and shoulders.
She fits in cardio days too — either running or using the elliptical trainer. It adds up to around 12 workouts a week. That’s a lot, but she has grown accustomed to that volume over the years.
She doesn’t take many supplements. If anything, she takes vitamins, and even those she doesn’t take consistently. She names Heba Ali as a role model.
Liis Velsker’s three tips for beginners
- Make the decision to take action, and don’t give up until you’re happy or at least halfway there.
- You can start over 5000 times — what matters is that you start.
- Don’t compare yourself to others, and enjoy the journey. We’re lucky to be able to move at all — that’s something we shouldn’t take for granted.
Frequently asked questions
Where can you follow Liis Velsker?
On Instagram under the username liisvelsker.
Is her training volume suitable for beginners?
12 workouts a week is a training volume for an experienced athlete. As a beginner, you should start with 2–3 workouts a week and gradually increase the volume so your body has time to recover.
Do you need to weigh your food to lose weight?
No, but it helps you understand portion sizes. Liis weighed her food for years and now estimates portions in her head — for her, weighing food was a learning process, not a lifelong rule.
Author:Turg.Fitness.ee
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