1. Dissecting Pakistan’s Problem with Discrimination
  2. Preparing Tweets As Important As Preparing Guns
  3. Using Cricket to Heighten Hate
  4. The Art of Perception Management
  5. India’s Toxic Nationalism with a Runaway Media
  6. India’s Unhinged Media
  7. Khalid Zahid: Transforming Saudi Art
  8. Now Walk the Talk, Imran
  9. Violence against Minorities
  10. Unsheltered
  11. Lumbering Giant with a Midget’s Mentality
  12. How to Encourage Terrorism
  13. Faisalabad in 2028
  14. Mental Illness & the Progress of a Nation
  15. Child Sexual Abuse
  16. Living amongst the clouds : Aalia Bux
  17. Mental health – What soldiers can teach us
  18. Many Cookies still to Crumble
  19. Steering Through Turbulence
  20. ExxonMobil – Close to hitting huge oil reserves in Pakistan, bigger than Kuwait’s
  21. NAYA PAKISTAN?
  22. Making ADR work for Women
  23. Women’s Rights under Family Law
  24. Shutting the Door on Refugees
  25. Water Challenges and Opportunities
  26. In Conversation with Dr. Ghulam Rasul on Hydrology
  27. In Conversation with Shafqat kakakhel: Internal Water Management Practices
  28. Come on Skipper !
  29. GUMM
  30. Annus Horibilis
  31. The Inhumanity of Pakistan’s Coal Industry
  32. Iran Nuclear Deal The U.S Withdrawal
  33. Method in the Madness
  34. Legal System Reforms
  35. Power Over Impulse
  36. Refugees and Migrants are People too
  37. PTCL – A Nonstop Journey Towards Excellence
  38. Gulgee – The Last of The Greats
  39. Patrik Hoffmann – Sonraj
  40. Pakistan’s Primordial Hindu Heritage
  41. Pakistan’s Migrant Tragedy
  42. PTCL – Fastest Growing Brand in Pakistan
  43. Keep Pakistan’s Wagon Hitched To The China Star
  44. Anique’s Chocolate Cake
  45. Selfless & Fearless – Lahore Qalandars
  46. NEWS PICKS
  47. Intellectual Property and Tourism
  48. Fitness with the Mughal
  49. REBEL WITH A CAUSE
  50. The Big Fat Lie – Cholesterol (Part-1)
  51. Mummy’s Recipes Roast Chicken & Veg
  52. ENGAGING HEADS HEARTS AND HANDS
  53. The Big Fat Lie – Cholesterol (Part-2)
  54. Q & A with Star of Parchi
  55. Addressing Sexual Abuse
  56. Q & A with EMAN ZAEEM & MEHR SAAD
  57. Pakistan’s Lost Children
  58. ENGLAND AND THE INDUSTRIAL REVOLUTION
  59. STICK WITH FRIENDS AND DITCH THE ENEMIES
  60. The Phenomenon that Stephen Hawking was!
  61. In Conversation with ANUSHAY ZEESHAN
  62. Q & A with owner of District 6 – Anum Rafat
  63. Ali Rehman Khan – Naturally A Star
  64. MUNIBA`S Call for Tolerance & Justice
  65. Q&A Muniba Mazari
  66. Health Quotient (Dental health)
  67. Money for nothing, bits for free
  68. FinTech
  69. TRADING THREATS OF WAR
  70. Crisis of Civilization
  71. Child Sexual Abuse
  72. Education is the only Solution
  73. Fit for Purpose
  74. BLUE CHIP TALKS TO THE CREATOR OF TEETOO AND TANIA
  75. Mini meringue recipe
  76. NEW ANIMATED TV SERIES PAKISTANI
  77. Changing the Perception of Public Transport Motorway Express
  78. AUSTENISTAN DEBUTS WITH ELEGANCE AND ENTHUSIASM
  79. PAKISTAN’S WOMEN OF 2017
  80. THE BEAUTY IN BUSINESS
  81. PERCEPTIONS ARE ALSO REALITY
  82. Blue Chip Q/A with Atiqa Odho
  83. Five major political events of 2017
  84. WHAT DOES TRUMP’S TWEET MEAN FOR CPEC AND THE REGION
  85. THE GLOBAL ECONOMY IN 2017
  86. AFGHANISTAN GOING DOWNHILL
  87. 2017 FOR PSX – THE CLIMB AND THE DECLINE
  88. What we can learn from Ghalib
  89. QUINOA SALAD WITH THAI DRESSING
Thu, Apr 25, 2019
  1. Dissecting Pakistan’s Problem with Discrimination
  2. Preparing Tweets As Important As Preparing Guns
  3. Using Cricket to Heighten Hate
  4. The Art of Perception Management
  5. India’s Toxic Nationalism with a Runaway Media
  6. India’s Unhinged Media
  7. Khalid Zahid: Transforming Saudi Art
  8. Now Walk the Talk, Imran
  9. Violence against Minorities
  10. Unsheltered
  11. Lumbering Giant with a Midget’s Mentality
  12. How to Encourage Terrorism
  13. Faisalabad in 2028
  14. Mental Illness & the Progress of a Nation
  15. Child Sexual Abuse
  16. Living amongst the clouds : Aalia Bux
  17. Mental health – What soldiers can teach us
  18. Many Cookies still to Crumble
  19. Steering Through Turbulence
  20. ExxonMobil – Close to hitting huge oil reserves in Pakistan, bigger than Kuwait’s
  21. NAYA PAKISTAN?
  22. Making ADR work for Women
  23. Women’s Rights under Family Law
  24. Shutting the Door on Refugees
  25. Water Challenges and Opportunities
  26. In Conversation with Dr. Ghulam Rasul on Hydrology
  27. In Conversation with Shafqat kakakhel: Internal Water Management Practices
  28. Come on Skipper !
  29. GUMM
  30. Annus Horibilis
  31. The Inhumanity of Pakistan’s Coal Industry
  32. Iran Nuclear Deal The U.S Withdrawal
  33. Method in the Madness
  34. Legal System Reforms
  35. Power Over Impulse
  36. Refugees and Migrants are People too
  37. PTCL – A Nonstop Journey Towards Excellence
  38. Gulgee – The Last of The Greats
  39. Patrik Hoffmann – Sonraj
  40. Pakistan’s Primordial Hindu Heritage
  41. Pakistan’s Migrant Tragedy
  42. PTCL – Fastest Growing Brand in Pakistan
  43. Keep Pakistan’s Wagon Hitched To The China Star
  44. Anique’s Chocolate Cake
  45. Selfless & Fearless – Lahore Qalandars
  46. NEWS PICKS
  47. Intellectual Property and Tourism
  48. Fitness with the Mughal
  49. REBEL WITH A CAUSE
  50. The Big Fat Lie – Cholesterol (Part-1)
  51. Mummy’s Recipes Roast Chicken & Veg
  52. ENGAGING HEADS HEARTS AND HANDS
  53. The Big Fat Lie – Cholesterol (Part-2)
  54. Q & A with Star of Parchi
  55. Addressing Sexual Abuse
  56. Q & A with EMAN ZAEEM & MEHR SAAD
  57. Pakistan’s Lost Children
  58. ENGLAND AND THE INDUSTRIAL REVOLUTION
  59. STICK WITH FRIENDS AND DITCH THE ENEMIES
  60. The Phenomenon that Stephen Hawking was!
  61. In Conversation with ANUSHAY ZEESHAN
  62. Q & A with owner of District 6 – Anum Rafat
  63. Ali Rehman Khan – Naturally A Star
  64. MUNIBA`S Call for Tolerance & Justice
  65. Q&A Muniba Mazari
  66. Health Quotient (Dental health)
  67. Money for nothing, bits for free
  68. FinTech
  69. TRADING THREATS OF WAR
  70. Crisis of Civilization
  71. Child Sexual Abuse
  72. Education is the only Solution
  73. Fit for Purpose
  74. BLUE CHIP TALKS TO THE CREATOR OF TEETOO AND TANIA
  75. Mini meringue recipe
  76. NEW ANIMATED TV SERIES PAKISTANI
  77. Changing the Perception of Public Transport Motorway Express
  78. AUSTENISTAN DEBUTS WITH ELEGANCE AND ENTHUSIASM
  79. PAKISTAN’S WOMEN OF 2017
  80. THE BEAUTY IN BUSINESS
  81. PERCEPTIONS ARE ALSO REALITY
  82. Blue Chip Q/A with Atiqa Odho
  83. Five major political events of 2017
  84. WHAT DOES TRUMP’S TWEET MEAN FOR CPEC AND THE REGION
  85. THE GLOBAL ECONOMY IN 2017
  86. AFGHANISTAN GOING DOWNHILL
  87. 2017 FOR PSX – THE CLIMB AND THE DECLINE
  88. What we can learn from Ghalib
  89. 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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