What sort of training?

I used to be a huge advocate of heavy weight training. There is something special about seeing the numbers increase whether its a compound 1 rep max or 10 rep max on an isolating machine. I’ve done 5/3/1 routine, I’ve tried my own custom created workout plans that are 7 days a week lifting, I’ve tried Kris Gethin’s 12-week plan as well as high set medium reps workouts. I can’t tell you which one works the best because it is individual and depends on your goals but resistance training is something everyone should incorporate into their weekly lives at least 2 times.

Recently I’ve started testing other types of exercising methods, mainly bodyweight as well as dynamic training. I’m quite heavy so doing pull-ups or chin-ups is still moderately intensive but I’m getting there. Like there is something special about moving lots of weight, there’s also something special about being able to maneuver your own body with ease and that’s the goal I’m aiming towards recently. Because of my lack of conditioning, I’ve added slaloms+sprints into my training and those can also be used as a great warm-up when not pushing too hard. I wanted to write a sample full body training that you can do in any park using just your own body so there is literally no excuses when it comes to getting an old fashioned workout in.


5-10 minutes of slalom sprints starting slow and working your way up to intense

Leg, knee, arm, hip swings/rotations or DeFranco’s Agile 8


50 muscleups (regression – chin-ups or resistance band chin-ups, if still too hard, negatives)

50 squat jumps

50 pull-ups (regressions as per before)

50 push-ups

50 tricep dips

50 hanging knee raises (regression crunches)

50 pistol squats (regression step ups onto a bench or something higher)


Jog for 5 minutes and static stretching for whole body. Foam rolling is nice too after a heavy workout.



This workout can be completed by anyone regardless of age, sex, wealth or social status. There is regressions for every exercise and if you do it 3 times a week, you will be seeing progress very quickly. Just find your local park and get moving.

50 reps doesn’t mean you have to do them continuously. Do as many as you can and take a rest, then continue. For example pull-ups can be done in increments of 4 or 2 as long as the technique and form is there. It might take you 2 hours to complete it the first time but if you time it, you will be done under an hour in no time.

If you have any questions regarding this or any other exercises, feel free to contact me via e-mail by clicking here.



My training and fat loss

Back in 2012 on the 24th of December I decided to change my life for the better. I clocked in at a hefty 134kg at 195cm height and found out life wasn’t very easy at those numbers. I ended my drop at 98kg with still a lot of fat and not much muscle because I didn’t know very well what I was doing.

The first 20kg I lost just from counting calories, I ate 40% of proteins, 40% of carbohydrates and 20% of fats at 2000kcal.

The rest of the weight(16kg) I lost doing ketogenic diet with minimal carbohydrate intake and I learned a lot from what the diet is and how it affects your body.

During the last phase of my cut I went to the gym 4 times a week but without progressive overload. I was too caught up with scale numbers and didn’t put much effort into what exercises I was doing as well as the theory behind movement.

As usual, life is what happens when you’re busy making plans and I ended up at 124kg before I caught myself getting fat again. This time I’m more inclined to follow every detail and more knowledgeable to know what my body is actually going through as well as what I’m doing physically. I don’t plan on counting calories this time even though this is the end all be all of weight loss – eat less than you burn. I’m listening to my body as well as the scale while getting adequate proteins to not lose the muscle mass I’ve gained in the past 2 years.

So far I’m down from 123,4 to 114,5 in a month. Some say this weight loss is too rapid but I have a lot to lose and I know it will slow down in the following months.

If I could give 1 tip to healthy and simple fat loss, it would be to not obsess over specific calories but know that it’s calories in vs calories out. I will talk about fat loss in more detail in the future posts but it’s pretty much as simple as that regardless of your age, sex, body type or most diseases.



Glycaemic Index in food choices

GI definition according to

Carbohydrate-containing foods can be rated on a scale called the glycaemic index (GI). This scale ranks carbohydrate-containing foods based on their effect on blood sugar levels over a period of time – usually two hours.

Carbohydrate-containing foods are compared with glucose or white bread as a reference food, which is given a GI score of 100. The GI compares foods that have the same amount of carbohydrate, gram for gram. Carbohydrates that break down quickly during digestion have a higher glycaemic index (GI more than 70). These high GI carbohydrates, such as a baked potato, release their glucose into the blood quickly.

Carbohydrates that break down slowly, such as oats, release glucose gradually into the bloodstream. They have low glycaemic indexes (GI less than 55). The blood glucose response is slower and flatter. Low GI foods prolong digestion due to their slow break down and may help with satiety (feeling full).

There has been a lot of talk about GI and it’s effect on body, how we should be consuming low and medium GI food to keep us full longer and avoid the huge spike in insulin that comes with high GI food consumption. A lot of health and wellness websites recommend having mostly low GI food. To give you an idea, here is how foods are distributed according to the scale:

  • low GI (less than 55) – soy products, beans, fruit, milk, pasta, grainy bread, porridge and lentils.
  • medium GI (55 to 70) – orange juice, honey, basmati rice and wholemeal bread.
  • high GI (greater than 70) – potatoes, white bread and short-grain rice.


The Studies:

According to one study by The American Journal of Clinical Nutrition the GI values are not a good approach to guiding food choices because there is substantial variability in individual responses to GI value determinations. They concluded that even in healthy individuals, glycemic status significantly contributes to the variability in GI value estimates.

Another study conducted in Nutrition Journal at BioMed Central concluded that even though cross-sectional studies have showed that higher GI means higher odds of metabolic syndrome, further controlled studies on low-GI diet and metabolic disease are needed. They compared median GI values of 84 and 72.


Instead of blindly following the GI, we should concentrate on what is really important in nutrition. It needs to be satisfying, sustainable long term, having a lot of health benefits and working for us regardless of whether it is high, medium or low GI. It would be wrong to conclude that GI shows nothing or alternatively is extremely important. Make sure you have an open mind when reading information online.