Kamal Faruk was studying to get into the industry but to enjoy the success he does today as a personal trainer, he had to first transform himself before he could others. Kamal gave us 17 of his best tips for transforming his physique from fat to fit.
1 VITAL STATS
I’m 5 foot 7, 80kg @ 11% body fat
2 STUDYING IRONY
I started lifting to transform myself after getting fat on pizza at uni. Ironically, I was studying exercise science to become a personal trainer. Enough was enough
3 LIFTING MYSELF
Initially, I trained with weights and cardio but have found new ways to integrate different sports into my routine for variety. I currently enjoy gymnastics.
4 SUPPORT NETWORK
I keep myself around a positive group of friends who keep me motivated and my training partner who pushes me. That keeps me in check
5 CHANGING GOAL POSTS
Initially, the goal was aesthetics but now I’m looking to keep body fat low to help me become better at gymnastics. The aesthetics will come as a result so I’m killing two birds with one stone.
6 TYPICAL NUMBERS
My typical workouts last for 50-70 minutes, 5-6 days a week with a mix between high volume and lower rep strength training.
7 RECOVER, NOT STOP
On my rest days, I clean my house, do my food shopping and catch up with friends. My rest days are always active in some form.
8 FLEXIBLE DIETING
I’ve found following an IIFYM style of dieting to be more sustainable for me because there are no restrictions to the types of foods I can eat.
9 MUSICAL MOTIVATION
The music I use to get me going during a workout is a mixture of RnB, house, dance and hip-hop. These genre’s help me power through a tough session.
10 BREAKFAST MODESTY
My breakfast isn’t huge. I work best with 100g of porridge oats (made with water) and a protein. I’m good to go after this.
11 WORKOUT FUEL
I prefer simplicity to any expensive pre-workout supplements. I brew myself a strong, black coffee and shot that before I hit the gym. The caffeine keeps me alert and gives me the drive I need.
12 NIGHT CAP
This is my favorite meal of the day. I create a yummy concoction of natural, fat-free yogurt with mixed berries and peanut butter.
13 GO-TO FOODS
My daily staples are bagels for an easy source of carbs. Tuna for convenient protein in a can. Nuts and seeds which allow me to pick at healthy fats. Finally, apples are a favorite as they suppress appetite (and keep the doctor away apparently)
14 THE SPLIT
Monday: Chest and arms
Wednesday: HIIT cardio/Rest
Friday: Upper body
Sunday: Upper body/Rest
15 QUOTES TO LIVE BY
“It doesn’t matter how slow you are moving as long as you don’t stop moving” – Conficus
16 OUTSIDE GAINS
Besides physique, training gives me the confidence and happiness that no money can buy. It has to be achieved in the training room
17 THE AMBITION
I’ve competed in physique shows before when I made my first transformation so I may potentially compete again if I get the urge. My main goals are quite simple. Above all, I want to stay healthy and positive.
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