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?
- 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.