Follow @nicky__fitness on Instagram for fitness content, lifestyle & free workouts
This part of the website is where you can learn fitness tips and gain knowledge about health and fitness, from reading and watching fitness videos.
Education is a big part of fitness and I'm sure you will gain a better understanding after viewing the content below - enjoy!
From home workouts to goal setting, from workout videos to magazine articles, from Ramadan tips to sports events, we have got you covered!
Something you want help with? For any questions you have, send an email to
There are many more workouts and training tips on @nicky__fitness Instagram.
Let’s say you want to lose weight. You and I both know that the easiest way to measure if we are successful is to weigh ourselves. Once at the start and then during our fitness journey. If the weight on the scales is down then we have made progress, happy days. But what if it’s not? Does that mean we haven't made progress?
Many people will use the weighing scales as ‘the number 1’ measure for weight loss, but it’s not that simple. Here are some facts about weight and about weighing scales:
I agree that if you are trying to lose weight and the scales are down, you have made progress. But I also believe that if the scales haven’t moved, you have made progress. Unfortunately, in society today, we put extra pressure on ourselves to achieve a specific outcome goal, that we forget about the process goals along the way. We overlook the little changes we make because we want instant gratification so even when we have a good week of training, eating healthy, going to bed early, citing back on alcohol and take aways etc, if the number on the scales hasn’t moved, we believe we have failed and haven't made progress. When that’s not even the case.
The weighing scales are just one way to measure. Below I will share with you some of the ways I measure my own progress and how my clients measure their progress.
Those are 10 ways in which we ‘should’ be measuring progress, so don’t get too obsessed with the scales because ultimately, if we are ticking off the points above, we should see our weight on the scales come down but we should focus on those first.
Ever wondered why some people can eat what they want but don't gain weight?
You might think that it's genetics or it's their metabolism. But there is more to it than that. What if I told you, I can help you burn more calories at rest.
Let me explain…
If you’ve been reading my articles for some time, you would have read about Basal Metabolic Rate, referred to as BMR. This describes how many calories we need to survive and approximately how many we burn each day.
For females this is estimated on average to be 1500 to 2000 calories a day and for males 2000 to 2500 calories a day.
Here are two statements:
1) You burn calories sitting on a sofa. Going for a run will burn more.
2) Lying in bed you will burn calories. Lifting weights will burn more.
The two statements above are true because exercise requires energy. Staying alive also requires energy but not as much as exercise does. Our body will
get energy from food and drink. The more we exercise, the more food our body needs and the exact amount is unique to each individual.
To calculate your BMR head over to the Nutrition tab on my website, where you can find your maintenance calories, how much you need to lose weight (negative energy balance = calorie deficit) or how much you need to gain weight (positive energy balance = calorie surplus)
The amount of food we eat can affect how much energy we have and the way we look. How can a bodybuilder eat 5000 calories a day but not look fat? I'm pretty sure they're not eating 5000 clean calories
a day either as it would be very difficult to do so. Look at their physique, as it is their body composition which allows them to do this. They have high muscle mass.
If you strength train and get stronger, you will increase your muscle mass. This causes the body to metabolise more calories at rest, because simply being alive with more muscle mass will equate to burning more calories.
If you had two 40-year old males, both weighing the same at 85kg. Subject I) has 40% muscle mass and 20% body fat whilst subject 2) has 30% muscle mass and 20% body fat. It is highly likely that subject I) will burn more calories on a daily basis.
How much more is unknown and there are a few variables to consider, such as exercise history, medical background, lifestyle habits, job and family commitments etc. Therefore, in order to maintain the weight of 85kg, subject I will need to eat more calories and therefore have a higher BMR.
Strength training is super important, whatever your goal. Aim to lift weights three times per week with the correct form and execution then focus on
getting stronger. I'm not saying you need to compete in a strongman contest or lift heavier than anyone else in the gym, not at all, it's all relative to you and
your individual strength. There are also different methods of resistance training so make sure you start off light and build up the repetitions and weight gradually.
To finish this month's article, I'm going to leave you with these three bullet points, to summarise how you can burn more calories at rest.
• Lift weights and get stronger
• Increase muscle mass (lean tissue or size)
• Burn more calories at rest
Lets say you go to the gym x4 times a week for 2 months. You would expect to see some improvements when it comes to your strength, fitness, body shape and appearance...not necessarily. What if you spend 20 minutes of your 1 hour session chatting to people? What if you do the same weight and reps without challenging yourself? Unless you are constantly challenging your body, at most you're maintaining your strength and fit- ness levels. The human body can adapt very quickly. Reading this article can help you avoid or break through any plateau so that you start to see a change.
First of all, we need to establish what might cause a plateau in your training. As mentioned above, going to the gym and showing up x4 times a week isn’t going to be enough. Therefore, if you:
• do the same number of reps and sets • do exercises in the same order
• rest for the same period
• lift the same weight
• follow the same programme
• work at the same intensity...you’ll probably reach a plateau.
progressive overload to your training. This is where you will progressively increase the variables which make the training more challenging. Here are some examples below:
• Increase the reps
(If you can do 10 reps at ease, then next time aim for 12)
• Increase the number of sets
(If you can do 3 sets of 8 reps, try to complete 4 sets of 8 reps)
• Reduce rest period between sets
(If you rest for 60 seconds, reduce this to 45 or even 30 seconds between sets)
• Increase the weight
(If you can squat 60kg for 12 reps, next time try 62.5kg for 12 weeks)
• Improve R.O.M - Range of movement
(If you can half squat 80kg for8 reps, try to go deeper and lower, to increase the range of move- ment)
• Change the tempo
(If you can bench press 50kg for 15 reps easily, try to slow the movement down, to increase T.U.T - time under tension)
The above points are fairly simple to do. My last bit of advice is to write it down. You’ll never re- member the whole session so keep record of what you do and keep a log (on some paper or notes on your phone) as this will help you when you try to equal or beat last weeks training.
Nothing exciting happens inside your comfort zone, you have to keep challenging yourself if you want to see improvements or change.
So give it go, break the plateau!!
These are unprecedented times. The world is on lockdown as we try to reduce the spread of COVID-19.
The gyms are closed and we have to stay at home to stay safe. But that does't mean we can't exercise. Besides, if we didn't exercise, we would lose our gains. We would lose all that hard work that we put in before and I for one, will not want to do that.
I've been busy during Quarantine, putting together "Home Workouts" you can do, using little or no equipment.
Because it helps people stay sane. It helps people stay active which then makes them more productive.
Standing at 828m tall, the Burj Khalifa in Dubai is the worlds tallest building. It has 163 floors and your challenge (and mine) is to run up it.
I did this challenge (see image above) in my apartment building. It is 9 floors high so I had to run from Ground floor to 9th floor, then walk back down for a total of x18 times (plus a one more floor)
It's a great challenge mentally and physically. However, if you live in a taller building, you have an advantage and it is less tedious or repetitive. Give it a try and let me know how you get on.
As well as doing challenges, I have been filming live workouts each day which have been posted on the instagram page @nicky__fitness
We filmed and posted 84 Bodyweight exercises in 14 days for you to follow.
Then people started to purchase their own gym equipment to use at home, so we decided to help encourage people to use that equipment, by showing them what exercises and workouts they can do.
We filmed another 64 exercises with home equipment in 16 days, which you can copy and do at home.
All videos are posted on @nicky__fitness instagram page.
When it comes to health and fitness, many people think they are being good, but actually they could be doing a lot better, just by listening to their body. Sometimes good is ok, it’s average. For example, you might be exercising regularly, eating the right foods, cutting down on smoking and drinking alcohol, getting up earlier to go to the gym…which are all great by the way, keep doing that. But you might still not be achieving your goals. WHY?
Last months article spoke about BMR which is our Basel Metabolic Rate and RDA which is our Recommended Daily Allowance. Both are key if you want to improve your nutrition and both are tailored for every individual. Understanding these two factors will have a big impact on your health. But there are other factors which contribute to our success.
This months article will get you to think. First of all, I have a little quiz for you to do. I want you to choose which word you believe, is the most important out of the 3 questions below.
I will reveal the correct answer in next months article, so stay tuned. Going back to the reason WHY. From my experience as a Personal Trainer, having worked in the fitness industry for over 10 years, in management and now as a Trainer and Tutor, we often hear people talk about question 1 above, Nutrition and Exercise. People will say Nutrition is 70% important, Exercise is 30%. You need to be in a calorie deficit for the body to break down and burn fat. You need to track your calories and macronutrient breakdown of Carbohydrates, Proteins and Fats etc. I’m not disagreeing with the above, but there is more to it.
Think about the amount of times you have started a diet. Monitoring what you eat, trying to be good by cutting down on big portion sizes. Eating salads for lunch, not having dessert after dinner. You need a fair amount of discipline to do this and to sustain this mindset. More often than not, we start this but we slip back into old habits and routines, which ultimately affects our goal and our health. Before you know it, you’re back to square one again.
Then there’s exercise. From my previous articles, you will have read that this doesn't have to be running on the treadmill for 30 minutes. It doesn't have to be boring, it just has to elevate your heart rate and increase your core temperature to burn calories. Think about how many times you have joined a gym, gone out for a jog, started a training programme but then lost interest and stopped. Before you know it, you’re back to square one again.
One thing which connects Nutrition and Exercise together is sleep. I’ve listened to a lot of podcasts lately from Professors and Doctors, who say that optimal sleep duration is 8 hours a night. When we sleep, our body is healing. Muscles are recovering, the nervous system is relaxing, the digestive system is breaking down food, the endocrine system is regulating hormones and so on.
If we don’t get enough sleep, we are tired. Our stress levels increase, we become more hungry, quick tempered, our performance drops, there is a decrease in our hydration and energy levels. So here’s what I want you to do. Keep on top of your Nutrition and your Exercise but monitor your sleep. It will make a big difference to your body and you achieving your goals.
Visit my Instagram page @nicky__fitness for more information.
Nicky Fitness would like to wish all clients, friends and families of Dubai EID Mubarak. Best wishes for the year ahead!
Even though it is still summer time and extremely hot outside, you probably have a Fitness or Health goal you want to achieve?
Exercising should be fun. You should first start with bodyweight exercises before you do resistance machines or free weights. This is important because it develops a basic level of strength. If you are heavy, your bodyweight may be hard, therefore I will give you alternatives tips which you can do.
My Top 5 Bodyweight exercises are shown below. For more fitness tips, keep checking out our page. You can follow these Bodyweight exercises after you have done your warm up and mobility exercises. Once you are warmed up, proceed with the following -
Start with feet slightly wider than hip width apart. Turn your toes out a little and keep your chest up. From there, bend your knees whilst keeping your back in neutral spine (not curved) then push through your heels to stand back up. Try to do this 10 times. Rest and then repeat for 3 sets = 30 reps. You should feel this working the muscles in your legs. Easier option is to do half range reps so don’t go down too low.
2. Push Ups
On the floor, facing down, extend your arms and hold that position. From there, bend your arms to bring your upper body closer to the floor. Then push back away from the floor. There are two options, number 1 is to perform this exercise on your knees. Number 2 is to perform this exercise on your toes. Aim to do this 10 times. Rest and repeat 3 sets = 30 reps. You should feel this in your upper body, mainly the chest, triceps on back of the arm and front of the shoulder. Easier option is to do push ups on your knees so they are resting on the ground for better stability.
3. Sit Ups
Also on the floor, but this time in a lying down position facing the sky. Bend both knees and keep your shoulders flat on the ground. From here, place both hands on the top of your thigh. Then aim to slide your fingers to the top of your knees, in a sit up position. Try not to twist your spine but keep it straight as you reach forward. Do this 10 times. Rest and repeat for 3 sets = 30 reps. You should feel this working your abdominals in your stomach. Easier option is to start with your hands lower down on your thigh then work up to reaching past the knee.
This challenges your balance, whilst working your legs. You need to set up with a split stance, one leg infront of the other. Make sure both feet are facing forward and hold still. Then bend your back knee to the floor, whilst keeping your back straight and posture up right. You can start doing half reps as the easier option, then build up to full range where you go all the way down. Aim for 10 reps on each side = 20 in total then repeat for 3 sets = 60 reps.
Probably one of the most dreaded exercises…why? Because it’s hard and holding your body flat in a still position for a period of time can be uncomfortable. Start in a lying position facing the floor. Then rest on your elbows with your legs straight so you are up on your toes. From here, keep your back flat in a ‘plank’ position. Try to focus on balance by holding as still as you can. You can drop down to your knees if it gets too intense. Try to do 30 seconds, then adjust the time accordingly depending on how easy or hard you find the exercise. Repeat for 3 sets.
Find something you enjoy doing. Something that is fun and involves exercising. This could be re-living your childhood days and taking up old hobbies.
Make exercise and your health a lifestyle change!
For live updates and videos, follow @nicky__fitness on Instagram
Gone are the old days where the traditional method to lose weight would be to run on the Treadmill or spend an hour solid doing Cardio...that's just boring!!!
Of course, it has it's benefits. By doing that you will:
But in this day and age, many of us don't have the time to spend doing boring cardio. And also, if something is boring and we don't enjoy it, then we are less likely to stay focussed and keep it going.
So, if you are trying to lose weight and all your currently doing is cardio. STOP
You need to incorporate some Strength training as well. Unless you want to lose weight but look shapeless and flat like a pancake.
Legs are a big muscle group, the main muscles are the Quadriceps, Hamstrings, Gluteus Maximus, Gastrocnemius & Soleus.
Training legs will increase your heart rate. This is good as it will help get the blood pumping to the muscles and it will burn calories. You need to focus on technique, speed of movement and repetitions. Once you have mastered this, then you can increase the weight.
You may find that you are out of breath from doing the exercises in the video below and that's ok, do what you can and give yourself recovery time in between sets and exercises.
To lose weight, along with good Nutrition, you need to train the big muscle groups effectively. Most leg exercises are compound moves which help increase your metabolism and get you sweating, so grab your trainers and go TRAIN LEGS!
The Ladder is a great piece of equipment to improve speed. SAQ means Speed Agility Quickness, which helps to enhance Type 2 muscle fibres to make us move faster!!
Watch this short video showing some different exercises I do with my clients.
A lot of people can't. They are unable to support their bodyweight using just their arms.
This short video, shows different Push Up variations, that can help you get stronger and better at performing them. All you need is your body weight and a resistance band.
There are 4 levels here...
Beginners: On your knees
Intermediate: On your knees with band
Advanced: On your toes
Expert: On your toes with band
See more videos on our instagram page @nicky__fitness
As a Fitness Columnist and writer for Outdoor UAE Magazine, there are many ways in which we can keep fit.
This ranges from gym based exercises, bodyweight exercises, group classes, bootcamps to outdoor exercises.
You can also find articles I have written for SFME magazine with video content on their Youtube channel. Preparing you for big events in the Middle East calendar such as getting through a Triathlon and training during Ramadan to name a few...
Read the article and watch the fitness videos.
This helps create a clear vision of the exercises, the form and technique used along with the speed of movement.
Check out the video link below...
Many people believe that they have to be a member of the gym to get fit and be in shape...wrong.
Many people believe that they don't have the time to train and exercise, also, wrong!
Here are some fitness tips for you. You can use your own bodyweight as your resistance and you can do it in your own home. All you need is some floor space.
Exercising for 20-30 minutes a day, isn't that long and the benefits are worth it!
Depending on your goal and if you have an injuries, you can follow these exercises below. Bodyweight training is a great way to improve fitness, strength, range of movement, flexibility, posture, core strength, help lose weight and it can also be fun!
Once you understand the exercises above, you can progress each one and then take it to the next level which is calisthenics (as shown in the image on the side - the human flag)
Any questions you have about bodyweight training, send us an email and we will get back to you email@example.com
More videos and content can be found on Instagram @nicky__fitness for more live exercises you can follow.
Target those Obliques to get a more chiselled waistline. Focus on the side of your body, your internal and external obliques for tightening your core. Watch our Fitness Videos for tips on how to get a narrower waist.
Heart Rate monitors are a great tool to monitor the intensity of your training along with your fitness levels. Certain exercises elevate the Heart Rate, whereas certain exercises decrease the Heart Rate.
Find what works for you, whilst wearing a MyZone belt.
Check out my 'Aim to Maintain' Ramadan Fitness video to ensure you don't lose your strength and fitness levels during the holy month.
Unleash your Ironman is a training video that help give you tips to prepare yourself for a Triathlon. You need to have a basic level of fitness to begin.
It covers the 3 disciplines