Name: Duane Van Staden
Age: 28
Height: 185 cm 
Current weight: 114 kg 
Current city: Johannesburg South Africa 
Occupation: Gym owner & Coach 

What made you get started with training and living a more healthy and fit lifestyle?

I was looking for a sport that I could participate in as an individual. This way, I could recognise my hard work as my own. I wanted a healthy and fit lifestyle because this is what self-care entails. This also allows me to enjoy life and feel more fulfilled because I feel great and most importantly, confident. I feel a sense of pride through my accomplishments because I’m my biggest critic.

Who has been your biggest influence/support in your life and how have they affected you?

Celebrity influencers include Ronnie Coleman because he is the strongest bodybuilder I know. He looks amazing, lifts super-heavy and has an undeniable work ethic. 

Dorian Yates and Eddie Hall inspire me.  They are all about pushing their hardest to achieve goals which are impossible for most people.

Is your training more focused on bodybuilding or powerlifting?

My training has always been split across powerlifting and bodybuilding. I focus about 40% on powerlifting and the rest is bodybuilding. 

How was it throughout the lockdown keeping to your training?

Luckily for me, I have my own powerlifting/strongman gym which meant I didn’t feel the impact of lockdown. I remained consistent and worked towards my goals.

What are your future plans?

I want to continue working on gaining strength and gaining quality muscle. The key priority is remaining healthy.

Take us through an average day of yours:

• Wake up at 5:30am, meal 1
• 6am to 10am: Training my clients, one-on-one in my gym
• 9am: meal 2
• 10am: meal 3
• 10am to 12pm: Training online clients
• 12pm to 3pm: I complete my own training 
• 3pm: meal 4
• 3:30pm to 5pm: Training online clients 
• 5pm to 9pm: Training clients one-on-one at my gym
• 6pm: meal 5
• 9pm: meal 6
• 10pm: Bed

How long have you been vegan for and what made you change?

I have been vegan for about 2 and a half years but was Vegetarian for 5 years. Social media opened my eyes to animal cruelty and suffering. I am vegan for the animals.

Do you think as a Vegan it is more difficult to get adequate protein in your diet? Do you think we actually need as much protein as we are made to believe? 

We need less protein than we are made to believe. But as a vegan, we need to ensure that we have a variety of food sources that provide adequate nutrition. A balanced diet is key, for any kind of diet. 

Is it difficult to gain muscle or strength as a vegan?

Not at all. I was actually at my biggest and strongest as a vegan, than when I was eating meat. I consume more calories which are easier to digest.

Give us a brief description of your philosophy on your diet

I would typically have 5 to 6 different vegetables and 2 to 3 protein sources in one meal. It’s important to have a balanced range of carbs, fibre, fats and protein in each meal.

Protein sources include black beans, kidney beans, lentils, chick peas, tofu,  broccoli,  green beans, some faux meat options, soya milk and vegan protein shakes.

What is your go to high protein vegan snack?

About 3 times a day I have 250ml soya milk, 25g of vegan protein, one teaspoon of chia seeds and 1 tablespoon of flax seed powder in a shake.

Do you think, to generally lose fat one needs to be super strict and repetitive, as strict as a diet for a bodybuilding competition?

I agree that you need to be strict with your eating and diet.

Your training can be great, but you will not lose fat without changing your diet. Results are only seen with a calorie deficit and consistently clean eating.

Have you seen any common mistakes that guys may make when starting out in the gym?

Guys tend to look for quick results and don’t realise that training goals take time to be achieved.  They don’t maintain consistency. When they don’t see results quickly, they tend to give-up on their goals.

Give us a brief description of your philosophy on your training/training schedule and on average how long do you workout for?

Training split is a 8 day split. This means my training repeats every 8 days. I have two rest days in each cycle. 

• Session 1: Front deltoids and triceps
• Session 2: Biceps, side deltoids , traps
• Session 3: Legs – squats and quads, calves 

Off

• Session 4: Chest
• Session 5: Upper back, rear deltoids 
• Session 6: Deadlifts, hamstrings, glutes, Calves 

OFF

• Each training session includes cardio, core and abs
• Leg sessions are 4 to 5 hours long
• All other sessions are 2 ½ to 3 hours long
• Rest period between sets is typically 2 minutes

Do you advise using supplements, and do you use any yourself?

Yes. Pre-workout and vegan protein shake.

Do you think vegan protein powders are just as good if not better than non vegan protein powders?

Yes I do. They don’t cause bloating, and are softer on the stomach.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Duane (SuperBeast Coach) (@superbeastgym)

What are your 3 favourite exercises?

• Deadlifts and squats. These provide whole body strength.
• Bench Press. It is a great accessory to improve pressing movements. Also a very enjoyable and challenging exercise.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Duane (SuperBeast Coach) (@superbeastgym)

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Duane (SuperBeast Coach) (@superbeastgym)

Can you give a few tips to training and what sort of exercises do you favour the most when doing them?

Progressive overload and push yourself at every session. Leave the gym knowing you did your best on every set and you cannot continue.

Do you do a lot of cardio with your training? How do you schedule cardio and when?

Schedule cardio in the beginning of each workout, as a warmup.  And then, at the end of each session as a cool down.

Favorite male fitness/bodybuilding/powerlifting icon(s): 

• Ronnie Coleman
• Louis Simmons 

Favorite Quote:

“Don’t tell people your dreams show them.”

What is the most common question you get asked?

People always ask: How long did it take for me to look like this.

Where can people get hold of you?

• Facebook: Superbeastgym private gym and personal training
• Instagram: superbeastgym
• Tiktok: superbeastcoach
• Email: Superbeasttrainer[at]gmail.com

You May Also Like:

Related Images:

The post One On One With Vegan Powerlifting Athlete & Trainer, Duane Van Staden  appeared first on FitNish.com.

“I decided to share what I went through during the past years because many people asked me why I stopped training.”

Lazar Angelov was one of the original and most popular fitness star/influencers back when the online fitness craze started. He was a source of motivation and inspiration and his physique was so impressive and ripped. He  speaks out about why he kind of faded away and what he went through. This is a real eye opener showing how real life is in reality as opposed to just seeing what is shown on social media. He shows once again how motivational and inspirational he is   

You May Also Like:

Related Images:

The post What Happened To Lazar Angelov? appeared first on FitNish.com.

Name: Prishen Sivanarain – “The Vegetarian Bodybuilder”
Age: 29
Height: 1,86 m
Off-season weight: 120 kgs
Contest weight: 110-115 kgs
Current city: Durban, South Africa
Occupation: Nutritional & Supplement Advisor and Online Transformation Coach

How and when did you get started in training and fitness?

I started my fitness journey at the age of 17. My biggest influence and guidance, at that time, came from my elder brother who had already been training for a few years. Like most people, we initially started by training at home before joining a gym.

We trained as partners for a few years. With fitness being my passion I studied Sport Science at University of KwaZulu Natal, and thereafter successfully completed a Diploma in Personal Nutrition.

How long have you been vegetarian for and what made you make the change?

I turned to vegetarianism at the age of 13. It was actually a personal decision but a lot of it was influenced by my spiritual background as well as my love for animals.

Was it a difficult change to make initially?

Not at all! Since my decision to become a vegetarian was a personal one and I wasn’t forced into it, it wasn’t difficult at all. Usually if someone is forced into something like this they still crave selected foods. I literally had no craving or the urge to go back to eating meat since the day I left.

Seeing that I gave up meat willingly the transition was really simple. To top it off food preparation, at home, wasn’t even difficult because the rest of my family had also given up meat a few months prior to that. In fact my mum stopped eating meat more than 30 years ago.

We have to ask the question, so where do you get your protein from? Do you manage to get adequate amounts on a vegetarian diet for bodybuilding?

I’ve only been bodybuilding on a vegetarian diet so it’s safe to say it’s possible to consume adequate protein on a vegetarian diet. My protein comes from a combination of lentils, beans, soy, nuts, cottage cheese, quinoa, tofu and peanut butter. In addition to these foods I make use of protein shakes to ensure I get sufficient protein.

Do you have any advice for people making the switch to a more plant based diet?

Firstly you need to consider the reason behind switching to a plant based diet. If someone has to make the transition unwillingly (e.g. due to health reasons) the best approach would be to phase in plant based eating and not change your entire diet completely.

When people make too many changes at once then sustainability usually becomes an issue. Another important factor to take into consideration is that your macro and micro nutrients are consumed from a variety of food sources. The common mistake made by many individuals, when switching to plant based, is that they stick to a very selected few food sources which eventually lead to some sort of vitamin or mineral deficiency.

Since certain fruits and vegetables are rich in selected vitamins and minerals, while it may be deficient in others, it needs to be paired with other sources that complement each other.

What made you decide to compete? And how was the prep for your first competition?

I started my bodybuilding journey at 67 kg’s and gained more than 20 kg’s over the first few years. Seeing the transformation on myself kept me constantly focused on setting goals for myself with one of them being to step on stage at least once in my life – little did I know that it would only be the start of my bodybuilding career.

Even though I competed in many competitions, both provincially and nationally, my first competition has been my most memorable one.

Apart from it being the first competition that I participated in it was the first competition that I won!

The prep was both exciting and difficult for me, especially since it was the first time I went through the process. Thankfully I had an experienced coach guiding me through the entire process. He took care of structuring and adjusting my diet and training as needed based on how fast my physique changed. The difficult part at that point, was adapting to the training frequency and intensity.

Do you ever lack motivation on some days? How do you deal with this?

There are certain days where I may not feel like sticking to the plan, especially during prep, however the discipline that bodybuilding has taught me keeps me on track. Discipline by far, is one of the main qualities I’ve learnt from this sport.

Remember motivation is the little spark that gets you started however discipline is what ensures you do whatever needs to be done no matter how you feel. Watching videos and going through pictures of my previous competitions gives me motivation when I need it the most.

Even though I am being judged against other athletes, at competitions, I still view bodybuilding as me myself being my biggest competition. My goal at every competition is to beat my previous personal best. So by going through my past competition videos and pictures it constantly reminds me of how high I’ve set the bar for myself.

Who has been your biggest influence/support in your life and how did they affect you?

A lot of people, including myself, enjoy the aspect of bodybuilding whereby your results are completely based on the effort you put in and not the performance of someone else. Unlike a team sport where your performance could be optimal, the results are still based on the performance of your teammates.

With bodybuilding you rely on yourself to get every workout in as well as sticking to your meal plan even though you may not feel like. This may seem like bodybuilding is an individual sport however your support structure directly involves how much easier or harder the process could be.

My biggest support has come from my family. They’ve supported me from the very start of my journey. Apart from my family my biggest influence has come from my coach, Reza Moolla, whose been coaching me from my very first competition.

Everything from my diet to my training plan and posing is taken care of by him. Over the years we’ve experimented on how my body responded to different foods and training styles leading up to competitions. Something as little as changing your carbohydrate or protein source can change the way your physique looks. He actually understands my body better than I do. He’s definitely one of the most knowledgeable people that I’ve come across in the fitness industry. Besides him being my coach and mentor we’ve been training partners, business partners and basically as close as brothers.

All that I’ve achieved wouldn’t have been possible without him and my family.

Has it ever been difficult juggling other aspects of life with training and preparing for competitions? How do you manage it all?

When I decide to get ready for a competition everything else, in my life, revolves around getting ready for that competition. Over the years I’ve managed to master my mind in a way where I have the ability to switch it on or off as per my will.

So if I know my prep starts in three days time I’ll eat whatever I feel like for those few days and wake up on the third day knowing my prep has started and I have a structured plan to follow. During this time it’s usually difficult to go out socially because the prep demands a lot from you but I try to spend as much time as I can with my family.

When I start my prep nothing stops me from sticking to the plan. Even if a close family function coincides with my prep I plan and pack my meals knowing I need to eat at a certain time. There were also times that I’d sign up at a 24 hour gym, which used to be in my area, just for my competition prep because I wanted to train during times when the gym would be empty and I could focus on my training without any distractions. It would be common to find me there at 2 and 3 am getting my first session done.

The benefits of bodybuilding for me, have been far greater than just my physique transformation. I’ve gained qualities such as self-confidence, stronger will power, determination, discipline and self control which are qualities that are useful even out of gym.

What are your future plans??

I’ve just completed a specialized nutritional advisor course at the HFPA Fitness Academy which is actually one of the well recognized fitness academies. I plan on furthering my studies with them by completing other courses based on holistic development as I advocate general wellness and healthy living and not just bodybuilding to my clients. In terms of competing, I’ve given myself a break from the stage for the past 2 years to improve on certain aspects. If all goes as planned I may get back on stage next year.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down?

I try to keep my diet as clean as possible, by limiting the amount of junk food I eat, even in the off season. So from a dietary point of view I completely cut out junk food and swap over from high GI carbohydrates to low GI carbohydrates.

It is common for most athletes to highly restrict their carbohydrate intake during this time, however my body thrives on carbohydrates so I never get to a point where I need to drastically reduce or completely eliminate it from my diet. I go by what works for me.

The main change I make to my training schedule is incorporating two weight training sessions a day. I usually decrease rest periods during sets and add in other training techniques like supersets, tri-sets, drop sets, giant sets and increasing the time under tension.

Give us a brief description of your philosophy on your diet and what sorts of foods do you eat:

My diet varies based on whether it’s off season or in season. I always try to get in 5 meals a day. My training always remains intense so during the off season I have the freedom to keep my diet very flexible. During this time I am not too strict with the food quantities I eat however I make sure I eat enough to make sure I am in a calorie surplus with white bread and pasta being my preferred carbohydrate sources.

I’ve figured that my body responds to those the best during my growth phase. My protein sources remain the same throughout. When I start prepping my diet gets very strict. I weigh every meal to make sure I eat the required amounts.

My carbohydrate sources change to sweet potato and oats. During this time my diet doesn’t have much variety with me eating the same meal 5 times a day. I prefer it this way because I have fewer variables to deal with when the need arises to change up food quantities or timings to achieve a different look.

Do you use many supplements? What are the essentials in your opinion?

Your required daily protein intake is calculated using your body weight as well as the type of activity you engage in. With my daily intake being well over 200 grams it becomes difficult to reach my target with whole foods alone. This is where protein shakes become useful to me.

Supplements are meant to supplement your diet and not completely replace all the foods you should be eating. So it should be used in instances where your diet may be falling short.

My current supplement protocol is as follows:

• Morning: Multivitamin, 1000mgs vitamin C, 15ml flaxseed oil
• Pre workout supplement before training
• Intra-workout: A combination of branched-chain amino acids (BCAAs), l-glutamine, creatine and carbohydrates while training.
• Post-workout: High quality muscle gainer

I may add in additional protein shakes with meals if required. I am currently a sponsored athlete for Fully Dosed so they take care of my supplement needs.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I’ve always been a fan of the split training system and it has always worked for me. Split training programs basically entail training body parts individually.

My current regimen is as follows (5 day split):

• Monday: Legs (Quads/Hamstrings/Calves)
• Tuesday: Chest & Abs
• Wednesday: Back & Calves
• Thursday: Shoulders & Abs
• Friday: Arms & Calves
• Saturday: Rest
• Sunday: Rest

My sessions usually last between 1,5 hrs – 2 hrs depending on the body part I train.

What are some of the common training mistakes you see guys making when trying to pick up size?

Most of the guys that find it difficult to gain size have to deal with a very fast metabolism. This basically means their bodies require a lot of energy just to maintain its basic chemical functions.

One of the biggest mistakes is they fail to consume enough food. You need to initially determine the amount of calories required to maintain your size and then constantly increase your calories as you keep gaining size.

If your daily calorie intake is always the same your weight will always stay constant. In addition to that, since all calories are not created the same the quality of food that you consume will determine if the size you gain is mainly muscle or body fat.

Another common mistake is failing to progressively overload the muscle. If you are constantly training the same way, using the same weights and keeping your training intensity the same your body adapts to this giving your muscle no stimulus for growth.

You can increase intensity by making the following changes:

• Increasing the weights you train with.
• Decreasing the rest periods between sets.
• Increasing overall workout volume (doing more sets and reps).
• Performing reps at a slower speed (eccentric loading).

What are your top tips for getting shredded?

Firstly ensure that you are in a calorie deficit while consuming sufficient protein. A common mistake people make is drastically reducing calories, especially protein, which will eventually lead to muscle wastage.

The goal is to maintain as much muscle as you can whilst dropping body fat. Try to get into the habit of having smaller meals throughout the day to keep your metabolism firing.

Do not sacrifice your weight training for more cardio. Your overall fat burning capabilities from weight training exceeds performing cardio only. Lastly look into using a good fat burning supplement that gives you energy to workout harder as well as assists in suppressing your appetite while controlling cravings.

What are your three favourite exercises and why?

My three favourite exercises are deadlifts, barbell squats and bench pressing. I use these as the core exercises of my routine as they are the best compound mass and strength building movements.

What are some of your best arm exercises and training tips?

In order to create a proportionate arm you need to look at the anatomy of the arm. Your bicep has two heads while your triceps three, so your bicep should contribute to 40% of your arm and triceps 60%. Ensure that you train each of these muscles, including forearms, to avoid any muscle imbalance as it could lead to other injuries.

My favourite arm exercises are EZ bar curls, concentration curls, triceps extensions and machine dips.

Do you include much cardio into your training routines? And closer to competitions?

I do include light cardio a few times a week but mainly from the viewpoint of maintaining a healthy heart and not as a tool for fat burning. You actually burn more calories during weight training than cardio and for this reason I rely on weight training and dieting to get me ready for a competition.

Favorite Influential bodybuilders:

• Ronnie Coleman
• Roelly Winklaar
• Mamdouh “Big Ramy” Elssbiay.

Favorite Quote:

“If my mind can conceive it, and my heart can believe it, then I can achieve it.” ~ Muhammad Ali

“The hands that serve are holier than the lips that prey.” ~ Sathya Sai Baba

Best piece of advice you ever received?

The best advice I’ve ever received is to live an authentic life. I was told that to wish I was someone else is to waste the person that I am. I’ve learnt that living life on my own terms and in my own way has led to my ultimate joy and success.

What advice would you give to someone unsure, thinking about competing for the first time?

• Firstly consider your motive behind getting on stage. Your motive has to be far greater than just wanting to impress people for you to last long in this sport.
• Secondly it’s always an excellent idea to attend a competition to get an insight as to what goes on at these competitions as there are various different categories with different judging criteria.
• Lastly invest in a good coach to guide you through the process. While prepping you go through different phases, mentally and physically, and it definitely helps to have someone explaining to you what changes need to be made in order for you to peak at the right time.

Where can people get hold of you?

• Instagram: the_vegetarian_bodybuilder
• Email: prishsiv[at]yahoo.com

You May Also Like:

Related Images:

The post One One One With Prishen Sivanarain, “The Vegetarian Bodybuilder” appeared first on FitNish.com.

If you are thinking about competing this year, here are a few tips for getting through not only the novice show but also through the season.

Your Why?

As enticing as it may be seeing other female competitors in their sparkly bikinis and 11-inch heels exuding confidence and sass, whilst they strut their tight and perfectly bronzed bodies across a stage. The reality is, a lot and I mean A LOT of hard work, dedication, time (months to be exact) and let’s not forget the cost of getting stage ready, for quite literally a few minutes on stage.

If you are solely thinking about competing based on getting to wear a sparkly number that fits into a Ziploc bag – you are in for a rude awakening.

I will always maintain if you are wanting to compete just to be relevant, your competition journey will end at the novice show – purely based on the fact that if you do not place in your line-up you will become resentful, always having something to prove, and let’s face it, anything done without passion ultimately drains the joy out of everything. Also, no one wants to share a space backstage with someone who is negative.

Think about why you want to compete. Personally, my reason for wanting to step onto an IFBB stage, at first was based on curiosity and to challenge myself. I was already training with the intention of getting stronger, so training towards another goal was the obvious step. However, after stepping on stage for the first time – the IFBB bug bit along with newfound confidence.

I did not mind putting in the work that was required in order for me to step on stage and oddly enough, I enjoy the process of getting my body stage ready. My reason kept me in the sport for two years before I decided that helping other women gain control of their physical well-being is truly what I enjoy doing.

Whatever your reason for wanting to embark on this journey, make sure it is going to keep you focused, consistent and most importantly bring you joy.

Health First

Be discerning as to the coach you will be using to get you to peak condition. The purpose of any industry is to make money and this does not exclude the fitness industry or the bodybuilding component if it.

For every coach specializing in getting athletes stage ready, there are those who are not equipped with the education or the expertise to get athletes prepped with their health and wellness being a priority. Prepping to step on stage takes months depending on the division you choose to compete in. Having a coach who will explain the pros and cons of competing is what you require.

Your body will be put under immense pressure and with that your mental health can take a beating. The right coach will serve as a pillar of strength during these stressful periods. Being a first time competitor can be daunting, having a coach who will hold your hand through the process is what you will require.

Show day

So your coach has gotten you to show day, you step up, place on your line up…then what? No doubt recognition will go to where it’s due, but what happens when the season is over, stage lights have been turned off and you are headed for some down time.

The coach you choose should also be preparing you to get back to your lifestyle prior to “stage life”. You cannot be expected to follow a meal plan for the rest of your life and for starters (pun intended) you will have to be weaned into eating “normally” again.

There should be no pressure regarding your willingness to do what it takes to step on a stage and represent someone who, one, probably has not competed before and therefore does not know what your body will be going through during your prep months and two, has no inkling of what to do in getting an athlete back to normality after the competition season.

So choose wisely, the competition season runs for an eight month period depending on the shows and selection of the National Team.

However your body is forever and it requires your optimum function for life.

Stop the Comparison

While it’s easy to scroll through social media looking at images of athletes, sooner or later you are going to compare bodies and whilst it’s nice to draw inspiration from others, it’s better to stay focused on your goal and what you are required to do for the end result.

Reach out to someone you know (in the same town or province as you) has competed (for me that was Samantha Naidoo), this way you gain a first-hand account of what can be expected. A “real” person giving you insight is far better than someone who is in another country and whose life you know nothing about – for all you know they could be sugar coating bullsh*t just to appease you.

Whist being a beginner is daunting, remember at some point even the athletes you hold in the highest regard started in the same place as you.

Get Yourself A Hype Team

Like a good bra, a support system is very important. Your family, friends and even your significant other will deal with a lot of your emotions during these prep months. Trust me you will get testy.

There will be a lot of gatherings you will not be able to attend, or if you do, you will be carting around your own meals (ignore the stares), declining sugar dusted goodness coupled with trying to explain why you’re eating or training the way you do, can leave you feeling isolated and a little miffed.

The people who choose to stand by you during this time, will be your sanity keepers, they will be the ones encouraging you, making you laugh and pushing you to continue in this journey. They will also be the ones making sure your tan is perfect, your bikini is glued to your peach, they will be your entertainment for the nine hours you spend backstage and they will be ones cheering like banshees when you step on stage for the first time and every time after.

Granted this is not a very long list of “help me outs” but these are the ones I found are most important.

Deciding to compete is easy however putting in the work is all together a different story. You will have to give up so much in order to step on stage and as long as you understand what is required of you, you will be okay.
When show day arrives, go in with the intention of learning. You will meet a lot of new people, and some of these people will be sharing the stage with you but I hope you never see them as “competition”. Be kind, some athletes may not have the support structure that you do, so be willing to help them, a little kindness goes a long way when you’re cooped up backstage.

You have worked hard and so have other athletes so do not be despondent if you do not place, this is just an opportunity to come back better.

Competing has not only given me confidence I have not known but it has brought lifelong friendships that extend beyond the stage and I hope you find as much as joy and passion in the sport as I have.

So here’s to the 2020 season, may it be an unforgettable one… oh and as long as you pick a hip Bernie isn’t that scary!

Written by

Melissa Kannigan. Find her on her instagram, and her vegan blog.   

View this post on Instagram

Play time for the #vegan powerhouse @beyond_the_bikini! . . #fitgirl #fitgirls #fitvegans #tyreflip #unsplash #durban #beachfront #nikon #nikond3200 #d3200 #photography

A post shared by FitNish.com Media (@fitnishmedia) on Jun 4, 2019 at 10:48am PDT

You May Also Like:

Related Images:

The post Ready. Set. Prep. Preparing For The Competition Season By Beyond The Bikini, Melissa Kannigan appeared first on FitNish.com.

Name: Mduduzi Nicholas Green
Age: 35 
Height: 1,72 m
Competition weight: 102 Kg
Current weight: 117 Kg
Current city: New Germany, South Africa
Where do you train: Virgin Active Pine town
Occupation: Personal Trainer

How long have you been training consistently for and how did you get into this lifestyle?

2018 is my 16th year training! I can’t believe it myself that it has been over a decade.

Well getting into this lifestyle is a very interesting story as it was almost love at first sight, when back in 2002 I accompanied a friend of mine to the gym (I can’t remember what for) but when I got there I remember staring at the wall, which had pictures of the legend Arnold Schwarzenegger, Franco Columbu and Ronnie Coleman.

I was so amazed at how their physiques were, from that day on wards I said to myself I want to prove what I had just seen with my own body and that was it, till this day.

What do you love about it and what keeps you motivated?

What I love about it is that it challenges me to the extreme and I constantly have to prove to myself that I can always improve my physique. The motivation will be when I see the process of my body changing.

When was your first competition and how did the prep for it go?

2002, at that time it did not go well as the sport was still new to me and I had little knowledge of it all, but I came 3rd place which was not bad for a beginner.

WHO HAS BEEN YOUR BIGGEST INFLUENCE AND SUPPORT IN YOUR LIFE AND HOW DID THEY AFFECT YOU?

It has been my family and friends all the way, for my family to give as much support as they did to me for a sport they did not understand and some still don’t understand it, warmed by heart because it showed me how much I am loved and it pushed me to push myself more and more.

My friends have always been here for me and I am thankful that when it got tough I have people to turn to.

HAVE YOU HAD ANY SIGNIFICANT SETBACKS? HOW DID YOU DEAL WITH THEM AND OVERCOME THEM?

Now recently I had been preparing for a competition that was on the 20th October 2018 in Umtata but I tore my left hamstring and calf muscle.

I was very disappointed because it meant I was going to be out for quite some time and have to go for physio.

Hmmm to overcome it is just to relax and let your body heal, I mean there was nothing I could change about the situation.

What are your future plans?

I will continue with competing and career wise bodybuilding is my life.

Take us through an average day of yours:

• I wake up early in the morning, after freshening up take multivitamins and my pre-workout.
• Have my breakfast which is normally jungle oats then after hit the gym, I do my first session.
• There after my first client and throughout the whole day I will be training, training my clients and eating in between.

Give us a brief description of your philosophy on your diet, pre-contest and during the off season:

I don’t really have a philosophy, when it comes to dieting, pre-contest my diet will mostly be:

• Jungle oats for breakfast.
• I normally do not snack (not a fan)
• Lunch would be fish and broccoli
• At 15:00 I eat fish and supper will be the same as lunch or I would have 10 boiled eggs.

Off season:

• Jungle oats in the morning.
• Lunch: lean steak and brown rice
• At 15:00 sweet potato and ostrich mince then for supper the same again.

Do you go on a ‘bulking’ period when not preparing for a show or do you manage to stay lean year-round?

I stay lean.

What do you think are the most common mistakes people starting out in bodybuilding tend to make?

They do not eat enough.

What do you think about bodybuilding in South Africa compared to Overseas?

I feel as though us in South Africa take the sport as a hobby rather than a job. The overseas athletes take it as their job, they go all out to better their physique, to become the world’s best. I feel we are not yet there, we are not hungry enough.

What supplements do you use if any? And do you have a favorite brand?

I use Pronutrition: whey protein, creatine monohydrate and BCAAs.

On average how long do your workout for?

I normally train for 45 minutes to an hour per session.

WHAT ARE YOUR 3 FAVOURITE EXERCISES?

Squats, Deadlifts and dumbbell incline presses.

Favorite bodybuilders:

John Lesley and Kai Greene.

Favourite Quote:

“Go Big…or go home.”

One piece of advice for someone wanting to change their lifestyle and achieve their ideal physique?

Eat, rest and do your best.

Where can people get hold of you?

• Facebook: Mduduzi Green
• Instagram: Mdugreen1

You May Also Like:

Related Images:

The post One On One With Trainer And Bodybuilder, Mdu Green appeared first on FitNish.com.

Name: Logan Coleman
Age: 21
Height: 1.67 m
Current weight: 58 kgs
Current city: Johannesburg, South Africa
Occupation: Switch Playground Trainer, Freelance Make-up Artist

What made you get started with training and living a more healthy lifestyle?

I was always sporty in school and as I left school I felt something was missing so I decided to do my first Show (The Rossi Classic) with my Step Dad and I ended up doing well and lets just say, the bug had bitten and I couldn’t get enough of the stage.

I have always been around it as my mom and step dad competed and still do so having them to look up to and work with made this all possible.

Who has been your biggest influence in your life and how did they affect you?

Definitely my mom, she always pushed me and supported me with my sports which made me push myself to achieve nothing but the best. Watching her compete inspired me to compete and having her support through the tough diets and mental games we play on our minds during competing has made all of this possible.

Have you had any significant setbacks?

I’ve never had any major setbacks during competing but we all have those days where we lack motivation.

I deal with the lack of motivation by literally getting up and just doing it. I think of getting on that stage or failing in my career and not doing as well as I’d like and that lights a fire inside me. I am pretty tough on myself so I won’t let myself not give 100% to everything I do, whether its training, dieting or just work in general.

You get out what you put in.

Tell us a bit about your artistic background, and what you do:

I’ve always had a love for make-up and drawing in general and I wanted to make it a career. I do Make-up such as bridal, matric dances, evenings etc. but I furthered my 6 month studies to study prosthetic artistry, which is special effect make-up. It’s so amazing what you can create with make-up.

Is it a difficult field to get into (prosthetic artistry)?

It’s a difficult field to make a career out of as many of the special effects these days are done on CGI and it is a difficult skill to learn, as it takes a lot of work to make molds for your pieces but when you love something its worth the work and difficult times.

What are your future plans?

My future plans are to build my own empire in the make-up industry as well as fitness industry. I want to build a bridge where they both link and where I can merge both of my passions into one.

Take us through an average day of yours: 

• I wake up at 4 am and go to work at Switch Playground until 10 am.
• I will then go home eat and study as I am currently studying nutrition.
• Depending on the day I will do some make-up jobs else I will go train and then I will do my online diets for my online clients.
• I will then go back to Switch around 5 pm and work at the last class.
• Head back home at 7 pm and spend time winding down from the day.
• My days vary and I work most weekends so I’m super busy.

Give us a brief description of your philosophy on your diet:

My body responds well with Carbs so I have a lot of carbs throughout the day, I believe in a well balanced diet to try keep it as healthy and constant as possible.

• Meal 1: 50g Oats with 1 Scoop Whey
• Meal 2: Chicken and basmati Rice
• Meal 3: Mince and Spinach
• Pre workout: Tin Tuna and an Apple
• Post Workout: Cream of rice and whey
• Meal 4: Fish and Salad
• Before bed: 4 egg whites
• Works out to 7 meals.

What are your top Nutrition tips for staying healthy and gaining muscle?

• High Protein.
• High carbohydrate meals.
• All clean carbs such as basmati rice, sweet potato.
• Have your Greens.

Try have a balanced diet as too much of anything isn’t good. Also ensure you are having nothing less than 5 meals to keep your metabolism fast.

Do you count your calories? Do you think it is necessary?

No I don’t count my calories and I don’t think it is necessary but different things work for different people. I weigh all my proteins and carbs.

There’s a conception that leading a ‘fit and healthy and lean’ life has to be so strict and boring in terms of diet and training. Do you think people think this is true to achieve it? 

I don’t think it is true, I think to live the healthy lean life style can be quite fun and you can experiment with different recipes and training regimes as long as you are getting in the correct food.

Although, I do believe if you are doing it for stage then yes you have to be very strict but if it’s just a lifestyle you don’t have to be so extreme and can enjoy the smaller things in life.

Have you seen any common mistakes that ladies may make when trying to lose fat?

• I think lots cut out carbs completely which I don’t agree with because as soon as you introduce carbs again your body holds onto it.
• Another thing is lots of ladies want a quick fix and turn to fat burners which firstly work hand in hand with a correct diet as well as they mess with your thyroid which slows down your natural hormones making you struggle to lose weight once off the pills or struggle with weight loss the rest of your life.
• I believe weight loss must be controlled correctly with someone who knows exactly what they are doing in terms healthy weight loss.

What process do you follow when it’s time to start getting ready for a competition/photoshoot? 

I eat clean all the time so I don’t really change my diet. I will take out my cheat meal which I have once a week and I will increase my cardio. If it’s a week away and I’m not 100% happy with how I’m looking I will decrease my carbs but still keep carbs in my diet.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I train 6-7 times a week. I do heavy weights as I am constantly trying to gain muscle and I will then do 20-30 minutes of cardio after training. I used to split up my sessions and do cardio fasted in the morning but since I work early I do it all at once.

My weight session is anywhere between 45 minutes to 1 hour, it depends on what I’m training and how much time I have.

What are a few of your weight training tips for the ladies? And tips for the ladies venturing into the gym for the first time?

• Don’t be scared of weight training, it’s not going to make you “big”.
• Start off light until you are comfortable with the form and weight then start going up.
• Make sure you know what muscles you are targeting when training and slow and steady wins the race.
• The gym can be very intimidating at first but don’t let it make you feel like you shouldn’t be there. I sometimes have those days then I just say to myself do everything with confidence then no one will question what you are doing.
• Lastly, if you are not sure how to use a machine or don’t understand the workout you are doing ask for help or google it to prevent injury.

What are your essentials that are always in your gym bag?

I always carry my BCAAs, my ipod, my booty bands, sweat towel and a hoodie for after.

Do you advise using supplements, and do you use any yourself?

I do use supplements and advise supplements as they help the body and muscle recover. They also help reach your goals easier. I use bcaas, whey protein and L-Carnitine.

Do you have any fit fashion tips for the ladies or any specific gym fashion trends that you love?

I love a good crop and high waisted tights however I never wear it. I’m also loving the long sleeve flowy tops. Try dressing practically and comfortable because you are there to train and don’t need to be worrying about how you are looking constantly.

And for the guys? 

Guys should wear tank tops but I don’t think the super tight ones look nice, also tights could look nice if they have good enough legs, but guys please wear a long enough shirt to cover up.

I do like it when a guy wears a baggy T-shirt like super old school I think that looks good too.

What are your 3 favourite exercises?

1. I love side raises for you shoulders because I like the feeling I get and because when I started training I really struggled at it.
2. I also like glute weighted thrusts as it’s good for all round glutes, and I mean all girls now want good glutes.
3. I also like squatting because it’s an all round good workout. It uses almost every part of your legs and I’ve seen massive changes in my legs from squatting.

Which body part is your favourite to train and what are some of your tips and favourite exercises to training it?

My favorite body part is legs and glutes.

• I train heavy weights.
• I love glute cable kickbacks, glute thrusts, squats, dead lifts and laying hamstring curls.

Do you do a lot of cardio with your training?

I do 20-30 minutes of cardio everyday after my weight training and sometimes do Switch Classes which is a HIIT workout.

Favorite female fitness icon(s):

Lauren Simpson is my ultimate icon.

Favorite Quote:

“Work Hard Stay Humble.”

What is the most common question you get asked?

How did I get my bum or how can I get your bum.

My Answer is a lot of squats and glute training.

Where can people get hold of you? 

• Facebook: Logan Coleman Fitness
• Instagram: Logancoleman_wffpro
• Email: Logandcoleman[at]gmail[dot]com

Photography credits:

• Sean Levitt
• DeAnna photography

You May Also Like:

Related Images:

The post One On One With Switch Playground Trainer And Freelance Make-up Artist, Logan Coleman appeared first on FitNish.com.

Name: Ishwari Patil
Age: 24
Height: 1.63 m
Current city: Mumbai, India
Occupation: Yoga and Personal Trainer

Have you always lived a relatively fit lifestyle? How did you get into yoga and how long have you been doing it for?

I began my fitness journey around 5 years ago, before which I was a regular college going student who enjoyed eating junk food everyday with friends.

I struggled a lot initially to stay consistent as I had very little knowledge about fitness. I began my research, started reading and gathering knowledge from the top people in the fitness industry, started practicing yoga and body weight exercises and I never looked back since then.

Have you been living in Mumbai all your life?

Yes, I am born and brought up in Mumbai. As a school kid I always had an active lifestyle and enjoyed sport activities such as badminton, swimming, tennis, skating and aerobics since a young age. I also enjoyed playing cricket with my brother and his friends.

What other forms of training do you enjoy?

I love weight training and occasionally enjoy mix martial arts. MMA is one activity that I want to practice regularly.

Who has been your biggest influence/support in your life and how did they affect you?

My biggest influence is and has always been my friend Rohan. When I started weight training, he was a mentor to me, educated me in various areas of my life including fitness. He is always motivating and encouraging me to achieve my goals.

Have you had any significant setbacks? How did you deal with them and overcome them?

Setbacks, yes I have had my share of setbacks and bad days. On those days I take it easy and am soft with myself. I give myself time to recover because I know once I am back I will be in full force/unstoppable.

I also experience dull days with no motivation and I always remind myself of my vision and my goals. That allows me to push harder and gives me the strength to go through the day.

What are your future plans?

I want to help as many people as I can to achieve their fitness goals. My future plan is to compete in a fitness competition and build a community to help and inspire other people.

Take us through an average day of yours:

• I wake up at 5 am and have my black coffee.
• I take yoga classes from 6 to 8 am. Post which I go for a walk.
• I have classes in the afternoon as well and I hit the gym in evening post my personal training session.

Give us a brief description of your philosophy on your diet? Do you pay close attention to what you eat?

I believe in eating healthy and swapping the junk with a healthy alternative. I incorporate a lot of vegetables in my diet. I do have calories and macros set and I ensure that I complete my macros. I always have protein in every meal.

What are your top Nutrition tips for staying in shape and performing at your best?

1. Track your protein intake. Every meal must have protein.
2. Always stay hydrated. Drink 1 liter of water as soon as you wake up.
3. Ensure that you do at least 20-30 minutes of physical activity a day.
4. Sleep/rest plays an important role in recovery so ensure you get 6 to 7 hours of sleep everyday.
5. Don’t focus on losing weight, make fitness a lifestyle and everything else will follow.

Do you incorporate a lot of weight training in your workouts?

Yes, I do. Even if I am doing a home workout I use resistance bands, ankle weights and a 10lbs dumbbell.

What does a typical training routine look like for you? What does your weekly training schedule look like?

I do weight training 5 times a week post which I include 20 minutes of stretching.

I practice yoga 3 times a week and never miss my morning walk of 20-30 minutes.

What was or is your stretching routine and how long do you spend stretching each day?

I do a small 5 minute yoga flow as soon as I wake up to free up joints and it gives a kick start to my day. I also stretch 20 minutes post weight training.

As weight training tightens the muscle, I ensure that I always stretch.

What are your 3 favourite exercises?

1. Squats
2. Hip thrusts
3. Splits

What are your most important tips to becoming more flexible?

Be consistent with your practice. Props such as a yoga belt helps improve flexibility.

Which body part is your favourite to train?

My favourite body part to train is legs.

Do you do a lot of cardio with your training?

I go for a walk every day, a minimum of 20 to 30 minutes.

Would you say just including static stretching into your routine is enough to become flexible, or would you need to add more yoga flow type stretches and movements?

Both are important. Other than stretching, some important contributors are staying hydrated, getting enough sleep, pre and post weight training warm up and cool down and breathing during stretches.

How often should a person stretch and for how long (when wanting to get to the splits)? 

I would recommend practicing for 45-50 minutes 3 times a week.

However when you have to achieve a specific goal, such as splits, everyday stretching and following a plan is of utmost importance.

Tell us a bit about your experience doing your yoga training:

I am a self taught yogini. I’ve been practicing for more than 5 years and along the years I did complete a few certificate courses to enhance my knowledge.

What are your essentials that are always in your gym bag?

My shaker cup with bcaa+glutamine, water bottle, headphones, towel, training shoes and a lipbalm.

Do you have any fit fashion tips for the ladies or any specific gym fashion trends that you love?

Personally, I love wearing tights and tank top at the gym, and a sweatshirt while doing cardio.

Some advice for the ladies:

• Ensure that your tights aren’t see through. Invest in a branded pair of tights.
• Training shoes are important. Avoid wearing running shoes while weight training.

And for the guys?

Everyone is free to wear clothes of their choice. So guys who like to wear tights in the gym, ladies who like to wear a sports bra and shorts, go for it.

Favorite female icon(s):

Sonali Swami, Bani

Favorite Quote:

“The strongest factor for success is self-esteem. Believing you can do it, believing you deserve it and believing you’ll get it.”

Do you have a philosophy that you live by?

Perspective is everything. The way you perceive things and respond to situations will determine your happiness in life.

What is the most common question you get asked?

The most common question I get asked is how to reduce fat from tummy/hips/arms.

Unfortunately, you can’t ONLY lose fat from you tummy/problem area. Where you lose fat from is partly genetic. Focus on dropping body fat percentage by maintaining a clean diet and incorporate some exercises to target your problem area.

Be consistent for at least 3 months and you should start seeing results.

https://www.instagram.com/p/BcEEgXlgthc/?taken-by=_ishwari_

Advice for someone wanting to get started to get fit and healthy and flexible?

My advice would be to focus on living a fit lifestyle rather than focusing on weight loss. Start by making small changes such as limiting your junk food, eating nutritious meals. And progress towards a healthy lifestyle, fat loss and everything else will follow.

Stretching and Flexing – Here's my warm up routine for all those intense Asans I've been doing up lately. Let me know which one you would like more videos on! ? By @ace_rege #YogaLife #yogaeverydamnday #yogaforlife #yoga#yogagram #flexible #stretching #instayoga #yogini #fitindianwomen #fitnessblogger #fitnessmodel #HealthyLiving #yogaeverywhere #YogaVariations #yogagram #yogaflow #yogainspiration #instayoga #fitindianwomen #fitnessblogger #worldstar #hypstar #musically #vines #9gag #funnyvines #vine #youtube

A post shared by Ishwari Patil Yoga | Mumbai (@_ishwari_) on Apr 18, 2018 at 6:50am PDT

Where can people get hold of you?

• For any enquiries email getfitwithishwari[at]gmail[dot]com
• Instagram: _ishwari_
• Facebook: Ishwari Patil

Photography credits:

• Ajaypatilphotography
• Ace_rege

You May Also Like:

Related Images:

The post One On One With Yoga and Personal Trainer, Ishwari Patil appeared first on FitNish.com.

Name: Khulekani Sibiya
Age: 35
Height: 1.78 m

 What are your 3 best go to Quad exercises?

• Leg extensions

  To define and shape the front of the leg, especially the area around the knees.

• Dumbbell or barbell lunges

  Developing the front of the legs and glutes.

• Barbell back squat

  Traditional mass builder for your legs in general especially all four heads of the quad.

What are your 3 best go to Hamstring/Glutes exercises?

• Stiff leg deadlift

  Lower back, hamstrings and glutes development.

• Lying leg curls

  This focuses on the knee-flexor function of the hamstrings.

• Reverse hyperextensions

  This works your glutes, hamstrings and lower back all at once.

Do you include both compound and isolation exercises or do you favour one type more?

Both compound and isolation exercises can serve a ton of different purposes in many different workout routines based on your goal and your physique.

For example, if my primary goal is improved performance or increased strength, then compound exercises will comprise the majority of my exercises i.e. 80% and 20% isolation exercise. However, if my primary goal is building muscle, fat loss and getting ripped especially on competition prep, majority of my training will comprise of isolation exercises i.e. 80% and 20% compound.

Important to note: I always recommend compound exercises for beginners and thus, isolation exercises needs to be kept at a minimum or avoided completely for improved performance and increased strength.

How often do you train your Legs and do you do them on one day or split them up?

What I’ve noticed is that if you train for instance quads and then follow with hamstrings in one session, you will have little energy left to target hamstrings especially with the correct intensity and volume. Therefore, I prefer to split my legs up in two different sessions i.e. a dedicated session for quads and another separate session for hamstrings for hamstrings and glutes.

I have also opted to train at least one of these muscle group over the weekend when I have the time and more energy, also, I match my training volume and intensity between these two major upper leg muscle groups.

What are the few things you focus on when training your legs?

I am big believer of correct form in each and every exercise that I do especially for proper leg development. I would also incorporate drop sets, supersets, giant sets and squeezing each rep range in my leg workout.

As a finisher, I always do negative intensity and weight training workouts. The tip here to do all these exercises correctly, would be to get a partner who will push you to the limits and ensure you complete your workouts.

Finally, I ensure to stretch my legs and work deep into the fascia with a  foam roller or massage (if you can afford it) to loosen tight areas that can play into your quads, hammies, lower back and calves.

What does a typical Leg workout look like for you?

Here is my typical leg workout:

Leg Workout 1: superset each of the two exercises with 30 to 60 seconds rest in between them.

• 5 sets x 15 reps of lying leg curls | 75 reps
• 5 sets x 15 reps of leg extensions | 75 reps

• 5 sets x 15 reps of hacklift squats | 75 reps
• 5 sets x 15 reps of stiff leg deadlifts | 75 reps

• 5 sets x 15 reps of seated/standing leg curls | 75 reps
• 5 sets x 15 reps of good mornings | 75 reps

• 5 sets x 10 reps of walking barbell / dumbbell lunges in each leg | 100 reps/paces
• 5 sets x 15 reps of leg press | 75 reps

• Calves: I superset all exercises for 3 sets of 20 reps

Leg workout 2: this exercise routine is done once a month to shock the system.

• 4 sets of Leg extensions (50 reps) x lying leg curl (20 reps) x stiff leg deadlift (15-20 reps)
• 3 sets of leg extensions (drop sets of 10 reps)
• 2 sets of leg extensions (negative intensity i.e. 4 sec count down of 20 reps)
• 3 sets of leg press (100 reps)
• 1 set of no hesitation squats as a finisher (100 reps split in 25 reps with a max of 15 seconds rest in between)
• Calves: I superset all exercises for 3 sets of 20 reps

You May Also Like:

Related Images:

The post Leg Workout And Some Of The Best Leg Training Tips From Khulekani Sibiya appeared first on FitNish.com.

Name: Khulekani Sibiya
Age: 35
Height: 1.78 m
Current weight: 98 KG
Current city: Johannesburg, South Africa
Occupation: Senior Business Analyst

How and when did you get started in training and fitness?

From a very young age, I was fat but cute (haha) and other kids always made fun of me about my weight, which, ultimately impacted my self-esteem and how I presented myself.

I decided to make a change in my life by getting into athletics and then moved to martial arts until Matric. When I was at University I played rugby and that is when I began serious fitness and training. After University I knew I had found my passion which is fitness and bodybuilding and this has become part of my life and who I am.

What made you decide to compete? And how was the prep for your first competition?

I went to Carnival City to watch Body Beautiful in 2012, the quality of athletes was insane and that is when I knew I wanted to step on stage. I decided to do a pageant first and in November 2014, I did the Mr Pretoria pageant doing my own research and preparations and I won all three titles i.e. Mr Personality, Mr Physique and the Mr Pretoria 2015 title.

A friend of mine Foster Mkhabele suggested I get a coach if I wanted to do a body building show and in 2016, I worked with Duan Van Der Berg on a 12 week transformation programme and I did my first competition in NABBA KZN provincials and I won first place in a Sports Model Category.

Do you ever lack motivation on some days? How do you deal with this?

Some days are more difficult than others and that’s a given considering what one has to go through in life on a daily basis.

However, I am big believer of setting up your goal up-front, working on it, sticking to the plan and achieving it. Therefore, the end result always motivates me every day and the reason why I am doing this in the first place.

Who has been your biggest influence/support in your life and how did they affect you?

Unfortunately, my parents were never married and I had to grow up with different relatives and not really felt like I belonged anywhere. Since there were no parents to fall back on, I had to work while I was studying from the age of 16 until I finished matric.

I had saved enough money to put myself through University where I also worked part-time, while studying, training and modelling. This taught me responsibility, time management and self-motivation. Therefore, my biggest influence was and still is my drive to succeed.

Have you had many setbacks at all? How did you deal with them if you did?

At the age of 20, I was fatally stabbed seven times and had surgery in my abdominal.

This completely changed my perspective on how I viewed my physique and I lost confidence in my body. It wasn’t until such time I started appreciating life in general and began to start accepting and loving my body and myself the way that I am.

What are your future plans? 

I am planning on doing IFBB SA Championships this year and possibly do IFBB World Championships or Arnold Classic either this year or the next.

From a career perspective: I will be embarking on a PHD/DBA next year with one of the highly sought after Business Schools in SA and moving up the corporate ladder to a more Executive or Head of the Department role.

Have you done your MBA? How do you manage to find time to fit everything in?

I graduated in 2016 and it’s been one of the toughest challenges I had to embark on. As an Analyst, I believe in structure, prioritization, preparation and sticking to the plan. I structure each day to fit all my activities and I ensure to follow my routine.

Unfortunately, there are some sacrifices that have to be made but I always prioritize accordingly to get everything done (well at least I try haha).

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down? 

Understanding how to manipulate your calories, carbohydrates, sodium and water levels is essential in getting ready for a bodybuilding contest or rather a photoshoot.

I incorporate carbohydrate cycling in my diet approximately six times a week and saving the seventh day for a cheat/reward meal. When I’m a few weeks out of a show, I cut out the cheat meals completely, gradually substituting high carbs with low carb meals.

I do not reduce my weight and training intensity, however, what I usually do is incorporate super sets, drop sets and high intensity interval training and cardio.

• Note: Nothing is set in stone, so I gauge my progress weekly and adjust my diet accordingly.

Take us through an average day of yours: 

• Usually alarm rings at 5 and I get my pre-workout supplements ready for my fasted cardio.
• I’m at gym around 6:30 and my morning session will last about an hour which comprises of 40 minutes fasted cardio, and 20 minutes of stretching and abs. And then, I spend 10 minutes doing heated therapy in a sauna.
• I get to the office between 8 – 8:30 and I usually leave the office between 16:30 to 17:00.
• I then head into the grocery store to get what I need for meal prepping.
• Get to gym around 17:30 to 18:00 for my afternoon weight training (75 minutes) and HIIT cardio (20 minutes).
• Immediately after training I have my post-workout shake and my post work-out meal within 30 minutes.
• I head home, prepare the meals for the following day(s), have my night time casein protein, read an article/journal of whatever interests me at that time and then go to sleep between 23:00 and 00:00.

Give us a brief description of your philosophy on your diet:

My three main elements in my diet include Carbohydrates, Protein and Fatty Acids. Whether I’m on season or off-season, I believe in sticking to a balanced diet at least six times a week.

I also incorporate re-feed meals over a course of 2-3 days, however, I always keep fat to a minimum so it doesn’t interfere with boosting leptin levels.

Consistency is key and making gradual changes when needed can really set you apart from the rest.

My diet would look as follows:

• Before Fasted Cardio:
• Half a grape fruit, L-Carnitine and thermogenic fatburner (I use NPL)

• Meal 1:
• 100g of spinach and 10 egg whites

• Meal 2:
  100g greens, 200g Hake Fillet, 150g sweet potato and 1 tbsp. of MCT oil

• Meal 3:
  100g greens, 200g chicken breasts, 150g sweet potato

• Meal 4 (pre-workout meal):
• 100g pineapple, 200g beef steak, and 150g sweet potato

• Immediately post workout:
  Whey Isolate, and Crea-Force (NPL Heavy Duty Creatine)

• Meal 5:
  150g Basmati rice and 10 egg white

• Meal 6:
  50g asparagus, 240g Tuna and 1 tbsp. of Almond Butter

• Before bed:
  NPL Night time Micellar Casein Protein with L-Glutamine, GABA and ZMA

Do you use many supplements? What are the essentials in your opinion?

Yes I do; my essential supplements include the following:

• Branched Chain Amino Acids (I use NPL BCAA 10:1:1). Reduce fatigue, accelerate recovery, reduce muscle soreness, and improve the use of fat for energy to muscle cells.
• L-Glutamine (I use NPL pure L-glutamine). Promotes digestive and brain health, muscle growth, and performance.
• Liquid Carnitine (I use NPL L-Carnitine 2500). Most powerful fat burning supplement
• Creatine infused with Betaine (I use NPL Crea-B-Taine). Increase muscle mass while decreasing body fat as it boosts muscle protein synthesis.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I prefer starting off with warm up exercises like chin-ups/pull-ups, dips and abs to increase blood flow in order to improve performance, reduce muscle stiffness and possible injury.

I prefer training two or more major muscle groups in the same workout and thus, focusing on small and big muscle groups each day. For instance, chest press works best with shoulders, triceps and the pectorals to stimulate growth in all muscle groups. Back works best with biceps and I do a mix between leg exercises such as calves, hamstrings and glutes.

My sessions usually last 75 minutes with leg exercises being the longest.

What are some of the mistakes you see guys making when trying to get pick up size?

I see this a lot specifically the younger and inexperienced guys who just started lifting weights. The most common mistakes includes a lack of good form, failure to use basic compound free weight exercises, excessive use of supplements and anabolics.

The most important thing to keep in mind when picking up size is a proper diet structure which includes getting your macros right, proper compound free weight exercises i.e. squats, deadlifts and bench press. Also, make sure you get enough rest and be consistent.

What are your three favourite exercises and why?

1. Chin-up / Pull-up

This is by far my most favourite exercise in my routine as I use this as a warm up exercise and it provides an intense challenge as it is a bodyweight movement exercise and I focus on the squeeze and hold for maximum burn.

2. Walking Lunges

Walking lunges is an essential element for most pre-contest bodybuilding routines.

3. Romanian deadlift

This is much more effective than a traditional deadlift as it enhances glutes, hamstrings, and lower back strength and coordination.

What are some of your favourite shoulder exercises and shoulder training tips?

Wide grip upright rows

I prefer doing a wider than shoulder width grip as this allows me to focus more on the middle delts, rear delts and traps.

Side lateral raise

Strengthens the entire shoulder with an emphasis on the sides of the deltoid muscles.

Seated Military Press

Because this is just the key to great shoulders.

Lastly, I recommend training shoulders every 5th day for optimal muscle growth! The goal here is to get as many growth stimulating workouts in each week while being able to adequately recover and this type of routine covers that.

Do you include much cardio into your training routines?

Off-season I usually do cardio post my afternoon workout session. However, in season it’s usually fasted cardio in the am and HIIT cardio post my workout in the evening.

What is the most common question you get asked?

Q: How old are you?

• Me: “I’m 35.”

Q: No ways, you look like you are in your twenties. Well I guess black don’t crack haha :p

Favorite Influential bodybuilders:

• Flex Wheeler
• Roger Snipes
• Michael Adonis

Favorite Quote:

“The biggest risk in the world is to risk nothing”

Favourite female fitness icons:

• Rachel Dillon
• Ana Cheri
• Charelle Johnson

Best piece of advice you ever received?

“God won’t put an obstacle in your life if he doesn’t think you’re strong enough to overcome it.”

What advice would you give to someone unsure where to start in the gym and maybe a little intimidated by the gym and the people?

Unfortunately not everyone can get a coach due to financial constraints, however, I do recommend getting proper advice from experienced individuals, do a lot of research, incorporate a balanced diet and training programme.

Make sure you are starting up for a good reason because the results may take some time to show. Remember, training shouldn’t be a burden or an obligation, it should be incorporated into your lifestyle and that’s a recipe for success.

Where can people get hold of you? 

• Facebook: Khulekani Sibiya
• Instagram: KKSibiya
• Twitter: KKSibiya

Photography credits:

• SKJ Photography

You May Also Like:

Related Images:

The post One On One With Mr Pretoria ’15 And Senior Business Analyst, Khulekani Sibiya appeared first on FitNish.com.

Name: Leandre Van Zyl
Age: 23
Height: 1,85 m
Current weight: 92 kg

Arms

What are your 3 best go to bicep exercises?

1. Concentration curls
2. 7’s Ez Bar Curls
3. Wide grip barbell curls

Do you prefer to go very heavy when training triceps and What are some of your favourite triceps exercises?

I believe in form over weight so I go as heavy as possible while keeping the best possible form!

Some of my favourites: Tricep Pushdowns, Skull Crushers and Rope Extensions.

How often do you train your arms and do you do them alone or group them together or with other muscles?

Once a week normally on Thursdays or Fridays and I only do biceps and triceps together. So I’ll have an arm day and then add calves or abs afterwards.

What are the few things you focus on when training arms? 

Ill say it again drop your ego and drop your weight, slow actions with intense squeeze while doing the exercise and in between sets try and flex for 5-10 seconds to get blood flowing.

What does a typical biceps/triceps workout look like for you?

I love doing supersets, so for arms for example:

1. Superset. Preacher Curls, 3 sets of 8 reps, no rest WITH Seated Triceps Press, 3 sets of 8 reps, rest 60 seconds.
2. Superset. Cable Hammer Curls, 3 sets of 10 reps, no rest WITH Triceps Push-downs.
3. Superset. One-Arm Cable Curl, 3 sets of 12 reps per arm, no rest WITH Triceps cable kick-back.

You May Also Like:

Abs

How often do you train your abs and do you do mostly weighted exercises for them?

I train Abs 3 times a week (every second day), mostly not weighted at all except for machine crunches.

What’s one misconception people have about ab training?

Abs need to be pushed to the max, that burn means growth, that is why I do abs 3 times a week but then again abs are most definitely made in the kitchen!

Related Images:

The post Arms And Abs With WFF Pro, Leandre Van Zyl appeared first on FitNish.com.