About Rolandas

Rolandas Malinauskas is online personal trainer with 12 years personal training experience in east London and decorated natural bodybuilder – Natural Physique Association (NPA) Mike Williams Classic 2011 Men’s Lightweight Champion, NPA Mike Williams Classic 2011 Men's Overall Vice-champion and NPA British Championship 2011 Men’s Lightweight Vice-champion. Rolandas has been dedicated to natural bodybuilding for over 18 years now. 3 out of 12 years of personal training career Rolandas has been consulting on one of the biggest schemes of Exercise on GP Referral in London (Islington), allowing him to treat lower back, knee pain, cardiovascular problems, arthritis etc.

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Here are my most recent posts

Stress Free Life In Modern Age

17 May No Comments Rolandas Uncategorised

There are many sources of stress, anxiety, and depression these days that make people believe that leading a stress-free life in the modern age is almost impossible. But, there is a way to create a healthy stress-free life for yourself and your loved ones and still do the things you

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Training With Plantar Fasciitis

17 May No Comments Rolandas Fitness, Useful Tips

How to work out with plantar fasciitis Both professional and amateur athletes know well how debilitating even the smallest injury can be for maintaining your training regime. From restricted movement, chronic pain, all the way to impaired performance, even a mildly twisted ankle or a painful calf can pose a

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Success & Healthy Eating

7 Nov No Comments Rolandas Uncategorised

Success through healthy eating habits Food is a critical part of human existence. It is not given the status that it deserves in terms of influencing how successful an individual becomes. Watching what you eat will help you to keep in shape and also improve your mental capabilities. These are

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Calisthenics Training

20 Jul No Comments Rolandas Fitness

What you need to know about calisthenics training If you don’t have the money to get a gym subscription or can’t build your own at home because you don’t want to spend a fortune on exercise equipment, calisthenics might be the right solution to all of your problems. One of

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Training Like Batman

17 Jan No Comments Rolandas Bodybuilding & Weight Training, Fitness

There once was a time when Batman was portrayed as an average-sized human being, with nothing particularly super about his physique (think Adam West in a leotard in the 1960s TV series). However in comic books, his body would give real-life body builders a run for their money, but when

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flexibility training 3

20 Dec No Comments Rolandas Fitness, Personal Training

PNF (proprioceptive neuromuscular facilitation) stretching is one where muscle group is passively stretched, then isometrically contracted against resistance while in the stretched position, and then is passively stretched further on. Basically, it is a combination of passive and isometric stretching. PNF is the most effective currently known way to increase

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Flexibility training 2

1 Dec No Comments Rolandas Fitness, Personal Training

I’ve discussed dynamic stretching in the previous post. Let’s see what static stretches are. First of all, they are great for cooling down after weight training or other kind of intensive training. Static stretching – can be classified to active, passive, isometric and PNF (proprioceptive neuromuscular facilitation) stretches. Active static

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Flexibility Training

16 Nov No Comments Rolandas Fitness, Personal Training

Flexibility training is such training when you stretch your muscles in order to: Get more flexible Maintain your flexibility level Warm up and loosen up before intensive workouts Improve muscle recovery after resistance training Quicken muscle healing when it has been pulled/sprained or is chronically tight Dynamic stretching – controlled

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Daily Water Needs

5 Oct No Comments Rolandas nutrition, Useful Tips

  Typical daily water needs figures for a sedentary individual are: • Urine – 1.2 litres • Feaces – 0.75 litres • Skin evaporation – 0.4 litres • Respiration – 0.15 litres • Total – 2.5 litres An hour of exercise uses another 1-2 litres of water, depending on training

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Creatine & ZMA

26 Sep No Comments Rolandas nutrition, Personal Training, Useful Tips

Creatine is used by body to produce energy, ATP (Adenosine triphosphate – transports chemical energy within cells for metabolism), within the first few seconds of high intensity effort before the ATP generation occurs at any appreciable rate from glucose breakdown. More creatine stored in muscles means you can keep the

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