Building a well-rounded back is all about variation. You can’t just do one or two exercises and expect to see results. You have to be strategic in your approach, varying the type of exercise, grip width, and pull angle to ensure you are engaging … [Read more...]
Should I Lean Bulk or Lose Fat?
“Starting an off season fat is like putting icing and decorations on a burnt cake. It will still look awful. If you’re too fat to gain you need to tidy up before decorating.” One of the first things I ask a prospective client who reaches out is to … [Read more...]
You Can Lead a Horse to Water…
"You can lead a horse to water, but you cannot make it drink”. You may have a guru trainer with the most sophisticated training program or a wizard nutritionist with the perfect nutrition plan, but if you are not truly motivated to change you will … [Read more...]
A Healthy Lifestyle Beats the Short-Term Diet
Your results aren’t diet dependent. Rather, they’re behavior dependent. Maintaining a healthy body (including a healthy body weight) is about developing consistent, sustainable daily habits that help you positively impact “energy in” and “energy … [Read more...]
2018 Malta National IFBB Men’s Physique Champion
And here we are again, for the 4th year running, thankfully logging in another national title in the IFBB Men's Physique (up to 1m70) category. My 4 titles now belong to 2014, 2015, 2017 and 2018, with 2016 being the year during which I was happily … [Read more...]
Fitness: a Battlefield for Life
I consider fitness and sports as the best school of life. In fact athletics and fitness have been my daily battlefield for life while growing up, being very influential in shaping me up and making me the person I am today. This may sound cliché … [Read more...]
My Top 10 Tips for Living a Healthier and Happier Life
Here's what I find to be the top 10 things you can do to live a more happy and healthy life: 1. Exercise regularly and eat healthy every day. 2. Get enough sleep and make time for relaxation. 3. Pray often, in silence. 4. Be grateful for … [Read more...]
The Causes of Cellulite & How To Treat It – Part 1
Cellulite is often referred to as 'orange-peel skin' or 'cottage cheese skin'. It is a skin condition, which unlike what you may have read in the past, is not harmful to the human body. In fact, cellulite is not a build up of toxins, as any many … [Read more...]
A Tip on Goal Setting and a Wish for 2018
As the New Year dawns, here is a tip on goal setting and a wish for 2018. Happy New Year dear friends! To fitness with love, Andrew https://www.youtube.com/watch?v=XGIG09IpdEM … [Read more...]
How Does Sleep Affect Weight Loss?
We all know that healthy eating and exercising is important for weight loss but are you sure you are giving enough importance to your quality of sleep in this respect? Approximately 40% of the European population is sleep-deprived, meaning all … [Read more...]
Interviewed by Nova Malta
I've recently been interviewed by Nova Malta, the new portal promoting Maltese talent in sports, fashion and arts. In the interview I touch upon the topics of anti-doping, my goals, the important of nutrition and my progress in sports. You can … [Read more...]
What Keeps Me Motivated
Growing up I've learnt that the best things in life don’t come easy, rather they are only a consequence to consistent hard work. I’ve also experienced how the more effort you put into something over time, the bigger the reward. As soon as one becomes … [Read more...]
Mirror Friendly & Friends – From Anorexia to Healthy Living – Joanne Ellul Lanfranco
Some weeks ago while scrolling through my Facebook wall I was stunned by a clip featuring a physical transformation of a girl - at one point she looked extremely thin and pale, while years later she is now looking fit and radiant. Her name is Joanne … [Read more...]
A Typical Mirror Friendly Question & Answer
The following is a typical Mirror Friendly Q&A: Client after receiving our personalized nutrition plans: "Hey guys. Thanks for the plans. Are you sure it's not too much food? I just hope those calories are not too high for me as I doubt … [Read more...]
Unwrapping Calorie Surplus and Calorie Deficit
Taking the lead from yesterday's post, today I will further drill down the concepts of calorie surplus and calorie deficit in reaching your desired goal of muscle gain, maintenance or fat loss. 1. There is a common misconception that fat loss … [Read more...]
Your Body Weight – When to Measure and How Often
One of my preferred tools to track progress in terms of muscle size and/or definition is body weight. Together with the use of a mirror, regularly measuring my body weight gives me a clear indication on how the various variables of training and in … [Read more...]
Diary from the Trip of a Lifetime – Month 8 – New Zealand
It’s been 5 months since I returned back to Malta after 10 months on a priceless and unforgettable #tripofalifetime. In the run up to this long trip, I had come across numerous blogs from other travellers who prior to me, had ventured into a similar … [Read more...]
8 Ways to Manage Stress Over The Holidays
The holidays are a busy time for many of us. Balancing work, along with our increased social calendar, late night over indulgences and financial pressures adds to our stress levels. If you are finding it increasingly difficult to wake up in the … [Read more...]
12 Reasons Why You Should (Not) Dope
Growing up as a competitive athlete, first as a sprinter and later in bodybuilding, I have frequently been accused of using steroids or being a dope. Apart from taking such accusations as a compliment I somehow understand where such accusations are … [Read more...]
The Weekend Cheat-Meal Dilemma
A common stumbling block in improving our physique is the weekend. It often occurs that during the week we follow healthy habits as we go about our daily routine of work and training only to lose it as soon as the weekend arrives. We get to wind … [Read more...]