1. Now Walk the Talk, Imran
  2. Violence against Minorities
  3. Unsheltered
  4. Lumbering Giant with a Midget’s Mentality
  5. How to Encourage Terrorism
  6. Faisalabad in 2028
  7. Mental Illness & the Progress of a Nation
  8. Child Sexual Abuse
  9. Living amongst the clouds : Aalia Bux
  10. Mental health – What soldiers can teach us
  11. Many Cookies still to Crumble
  12. Steering Through Turbulence
  13. ExxonMobil – Close to hitting huge oil reserves in Pakistan, bigger than Kuwait’s
  14. NAYA PAKISTAN?
  15. Making ADR work for Women
  16. Women’s Rights under Family Law
  17. Shutting the Door on Refugees
  18. Water Challenges and Opportunities
  19. In Conversation with Dr. Ghulam Rasul on Hydrology
  20. In Conversation with Shafqat kakakhel: Internal Water Management Practices
  21. Come on Skipper !
  22. GUMM
  23. Annus Horibilis
  24. The Inhumanity of Pakistan’s Coal Industry
  25. Iran Nuclear Deal The U.S Withdrawal
  26. Method in the Madness
  27. Legal System Reforms
  28. Power Over Impulse
  29. Refugees and Migrants are People too
  30. PTCL – A Nonstop Journey Towards Excellence
  31. Gulgee – The Last of The Greats
  32. Patrik Hoffmann – Sonraj
  33. Pakistan’s Primordial Hindu Heritage
  34. Pakistan’s Migrant Tragedy
  35. PTCL – Fastest Growing Brand in Pakistan
  36. Keep Pakistan’s Wagon Hitched To The China Star
  37. Anique’s Chocolate Cake
  38. Selfless & Fearless – Lahore Qalandars
  39. NEWS PICKS
  40. Intellectual Property and Tourism
  41. Fitness with the Mughal
  42. REBEL WITH A CAUSE
  43. The Big Fat Lie – Cholesterol (Part-1)
  44. Mummy’s Recipes Roast Chicken & Veg
  45. ENGAGING HEADS HEARTS AND HANDS
  46. The Big Fat Lie – Cholesterol (Part-2)
  47. Q & A with Star of Parchi
  48. Addressing Sexual Abuse
  49. Q & A with EMAN ZAEEM & MEHR SAAD
  50. Pakistan’s Lost Children
  51. ENGLAND AND THE INDUSTRIAL REVOLUTION
  52. STICK WITH FRIENDS AND DITCH THE ENEMIES
  53. The Phenomenon that Stephen Hawking was!
  54. In Conversation with ANUSHAY ZEESHAN
  55. Q & A with owner of District 6 – Anum Rafat
  56. Ali Rehman Khan – Naturally A Star
  57. MUNIBA`S Call for Tolerance & Justice
  58. Q&A Muniba Mazari
  59. Health Quotient (Dental health)
  60. Money for nothing, bits for free
  61. FinTech
  62. TRADING THREATS OF WAR
  63. Crisis of Civilization
  64. Child Sexual Abuse
  65. Education is the only Solution
  66. Fit for Purpose
  67. BLUE CHIP TALKS TO THE CREATOR OF TEETOO AND TANIA
  68. Mini meringue recipe
  69. NEW ANIMATED TV SERIES PAKISTANI
  70. Changing the Perception of Public Transport Motorway Express
  71. AUSTENISTAN DEBUTS WITH ELEGANCE AND ENTHUSIASM
  72. PAKISTAN’S WOMEN OF 2017
  73. THE BEAUTY IN BUSINESS
  74. PERCEPTIONS ARE ALSO REALITY
  75. Blue Chip Q/A with Atiqa Odho
  76. Five major political events of 2017
  77. WHAT DOES TRUMP’S TWEET MEAN FOR CPEC AND THE REGION
  78. THE GLOBAL ECONOMY IN 2017
  79. AFGHANISTAN GOING DOWNHILL
  80. 2017 FOR PSX – THE CLIMB AND THE DECLINE
  81. What we can learn from Ghalib
  82. QUINOA SALAD WITH THAI DRESSING
Wed, Dec 19, 2018
  1. Now Walk the Talk, Imran
  2. Violence against Minorities
  3. Unsheltered
  4. Lumbering Giant with a Midget’s Mentality
  5. How to Encourage Terrorism
  6. Faisalabad in 2028
  7. Mental Illness & the Progress of a Nation
  8. Child Sexual Abuse
  9. Living amongst the clouds : Aalia Bux
  10. Mental health – What soldiers can teach us
  11. Many Cookies still to Crumble
  12. Steering Through Turbulence
  13. ExxonMobil – Close to hitting huge oil reserves in Pakistan, bigger than Kuwait’s
  14. NAYA PAKISTAN?
  15. Making ADR work for Women
  16. Women’s Rights under Family Law
  17. Shutting the Door on Refugees
  18. Water Challenges and Opportunities
  19. In Conversation with Dr. Ghulam Rasul on Hydrology
  20. In Conversation with Shafqat kakakhel: Internal Water Management Practices
  21. Come on Skipper !
  22. GUMM
  23. Annus Horibilis
  24. The Inhumanity of Pakistan’s Coal Industry
  25. Iran Nuclear Deal The U.S Withdrawal
  26. Method in the Madness
  27. Legal System Reforms
  28. Power Over Impulse
  29. Refugees and Migrants are People too
  30. PTCL – A Nonstop Journey Towards Excellence
  31. Gulgee – The Last of The Greats
  32. Patrik Hoffmann – Sonraj
  33. Pakistan’s Primordial Hindu Heritage
  34. Pakistan’s Migrant Tragedy
  35. PTCL – Fastest Growing Brand in Pakistan
  36. Keep Pakistan’s Wagon Hitched To The China Star
  37. Anique’s Chocolate Cake
  38. Selfless & Fearless – Lahore Qalandars
  39. NEWS PICKS
  40. Intellectual Property and Tourism
  41. Fitness with the Mughal
  42. REBEL WITH A CAUSE
  43. The Big Fat Lie – Cholesterol (Part-1)
  44. Mummy’s Recipes Roast Chicken & Veg
  45. ENGAGING HEADS HEARTS AND HANDS
  46. The Big Fat Lie – Cholesterol (Part-2)
  47. Q & A with Star of Parchi
  48. Addressing Sexual Abuse
  49. Q & A with EMAN ZAEEM & MEHR SAAD
  50. Pakistan’s Lost Children
  51. ENGLAND AND THE INDUSTRIAL REVOLUTION
  52. STICK WITH FRIENDS AND DITCH THE ENEMIES
  53. The Phenomenon that Stephen Hawking was!
  54. In Conversation with ANUSHAY ZEESHAN
  55. Q & A with owner of District 6 – Anum Rafat
  56. Ali Rehman Khan – Naturally A Star
  57. MUNIBA`S Call for Tolerance & Justice
  58. Q&A Muniba Mazari
  59. Health Quotient (Dental health)
  60. Money for nothing, bits for free
  61. FinTech
  62. TRADING THREATS OF WAR
  63. Crisis of Civilization
  64. Child Sexual Abuse
  65. Education is the only Solution
  66. Fit for Purpose
  67. BLUE CHIP TALKS TO THE CREATOR OF TEETOO AND TANIA
  68. Mini meringue recipe
  69. NEW ANIMATED TV SERIES PAKISTANI
  70. Changing the Perception of Public Transport Motorway Express
  71. AUSTENISTAN DEBUTS WITH ELEGANCE AND ENTHUSIASM
  72. PAKISTAN’S WOMEN OF 2017
  73. THE BEAUTY IN BUSINESS
  74. PERCEPTIONS ARE ALSO REALITY
  75. Blue Chip Q/A with Atiqa Odho
  76. Five major political events of 2017
  77. WHAT DOES TRUMP’S TWEET MEAN FOR CPEC AND THE REGION
  78. THE GLOBAL ECONOMY IN 2017
  79. AFGHANISTAN GOING DOWNHILL
  80. 2017 FOR PSX – THE CLIMB AND THE DECLINE
  81. What we can learn from Ghalib
  82. QUINOA SALAD WITH THAI DRESSING

Bilal Mughal – Trainer at KO Fitness Islamabad 

1 Is it acceptable just to lift weights, or do we need to add more to our exercise regime?

When I first started I was big on heavy weights. It was more about aesthetics than anything else. I realized after a few years that while weight training has its benefits, it was becoming a little one-dimensional. It is crucial to incorporate different types of training in your regime. I am a big believer in calisthenics. Calisthenics not only develops muscle, but it increases your stamina and gives you greater flexibility.

2 How long did it take you to feel comfortable with calisthenics?

Even though I am a trainer, I am still learning and adjusting, which is good, because I feel that will keep the passion alive. I learn something new everyday, with each and every client.

3 How do you motivate your clients?

Every client is different. I first try to focus on their weaknesses and target that. Motivating my clients is something that excites me. Every time I see them making progress or superseding my expectations it inspires me to train harder.

4 What do you do with a client that is demotivated during a session?

Communication is crucial. It is so important to understand your client. I go out of my way to speak  to them before and after a session, just to see where they are mentally. I am always on the look out to see where they can improve.

5 If a client’s main goal is to lose weight, how do you go about it?

 

I design workouts according to the needs of my clients, so if the main goal is to lose weight then the work out will usually be high intensity. Losing weight is simply about burning more calories than you are consuming, so diet plays an extremely vital role for someone looking to cut fat. Making diet plans for my clients is as important as training them, if not more.

6 What are your thoughts on cutting down on carbs to lose weight? People seem to take that very seriously.

Carbs are misunderstood. They are a great source of energy. I find it shocking when people stop eating carbs to lose weight. I myself eat carbs regularly. If I didn’t, I wouldn’t have the energy to train this much. It is important that people educate themselves on nutrition if they want to lead a healthy lifestyle. Like I said before, physical training is half the battle.

7 What are your thoughts on traditional forms of cardio like running on the treadmill?

I personally do not recommend the treadmill, because it puts a lot of stress on the joints. I prefer brisk walking outdoors or playing a sport like football. There are safer ways to burn calories than getting on a treadmill.

8 Give us 3 essential exercises you suggest for all clients?

  • Deadlifts
  • Squats
  • Military Press

I am a big believer in compound exercises. It helps you target each and every muscle in your body.

9 Can we regularly eat Pakistani food and still maintain a healthy lifestyle?

Pakistani food is great. I see no problem in eating desi food even when you are training. However, what we can do, especially with homemade food as it is in our control, is to cut down on oil.

10 Tell us about your diet?

My diet is 2000 calories.  I divide it into three meals, each meals consist of protein, carbs and some healthy fats. My main source of fats is eggs and coconut oil.

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LATEST POSTS

Now Walk the Talk, Imran
Violence against Minorities
Unsheltered

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November 5, 2018
Lumbering Giant with a Midget’s Mentality

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LATEST POSTS

Now Walk the Talk, Imran
Violence against Minorities
Unsheltered

Unsheltered

November 5, 2018
Lumbering Giant with a Midget’s Mentality