About Rolandas

Rolandas Malinauskas is a London personal trainer and natural bodybuilder – Natural Physique Association (N.P.A.) Mike Williams Classic 2011 Men’s Lightweight Champion and N.P.A. 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

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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BCAA, L-Glutamine & Multivitamins

6 Sep No Comments Rolandas nutrition

BCAA consist of the 3 essential amino acids – leucine, isoleucine and valine. It is well established that branched-chain amino acids, especially leucine, stimulate protein synthesis. Also, BCAA reduce the rate of protein breakdown. These qualities are particularly precious when you are on a fat cut-down diet regime and the

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Protein Powders

23 Aug No Comments Rolandas Fitness, Natural Bodybuilding London, nutrition

The most popular protein powders are the ones derived from cow’s milk: whole milk, casein and whey protein. The whole-milk protein powders have lactose and fat filtrated out of it, while keeping casein and whey (the ratio of 80 % casein and 20 % whey) intact. The full digestion of

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