Mariano Farrugia

I expect to lose weight!

“ I expect to lose weight! “ This is what a so called frustrated client told Jake, one of my Trainers, this morning…

One need to really understand that to lose weight / fat is the most unnatural thing for the body. It’s do not get fat in the first place. In know this will sound negative for you but it`s the simple truth and I am honestly not intending to portray what people do want to hear like everyone is doing out there.

Here I want to make things clear and tackle Fat Loss in real terms with a real and holistic point of view

PEOPLE DON’T LOSE WEIGHT TO GET HEALTHY. THEY HAVE TO GET HEALTHY TO LOSE WEIGHT. IT’S GET HEALTHY FIRST AND THEN LOSE THE WEIGHT SECOND. Why ? Because your weight is the symptom, it’s not the cause. It’s the symptom of an unhealthy body. Losing weight, it is actually very unnatural to the body, your body doesn’t like to lose weight. It goes against its purpose to survive. So the weight is the tip of the iceberg. The real thing is something that is making you fat.

There are two main factors happening in the body which makes you fat and these are Hormonal changes, Insulin and lack of circulation.

In the coming Blog I will be tackling these subjects into detail so as everyone out there can be aware of what is happening in his/her body.Mariano Farrugia

The good thing is that with the progress happening in the fitness industry we are very well informed how to make our body healthier and how to lose fat and keep it at bay. Sadly this is not what the social media is portraying. Fitness in general is lacking self respect through social Media. This is my point of view as it is Fitness Models showcasing their abs all year round and portraying a lot of one size fits all approaches and a lot of unspoken truth.

Think. Make good choices and then take concrete actions.

Be accountable


Fat Loss Results

Fat Loss: One of the most common problems amongst clients

When I opened my Fitness Centre and new clients started to enrol in my programs, I quickly understood that the most common problem faced by many is that of Fat Loss. I researched as much as possible and learnt a lot about this aspect of fitness.  I did this so as to be able to help my clients as best as possible in obtaining the results they aim to achieve. With time and through experience I have developed effective principles which ultimately help people to lose weight.

First it is important to set goals which do not have weight-loss as the main aim.

Sometimes the scales will not always show a decrease in weight even though you are following a training and nutrition program. This might result in you seeing the scales as your enemy and you are very likely to lose your confidence. For this reason it is better to set goals which you can have control over. Once you have decided on a goal then declare it, work hard for it and when you have reached that goal, set another. Remember you cannot expect your weight-loss journey to be perfect. If for some reason you find yourself off-track just get right back on. Don’t let yourself sabotage the rest of the day, week or month. It’s like getting a flat tyre – you fix it and move on not slash the other three!

To lose weight you are going to have to make a number of life changes. Make sure you have the support you need. While you do not need to publicly showcase your journey, it is important that you share your struggles and achievements with people who you trust and who care about you. Another important aspect which many people often forget is stress management! When we are stressed our bodies find it more difficult to burn fat. Find an outlet where you can relieve your stress such as kickboxing, yoga, sports or even simply writing in a journal. The important thing is that you relieve pent-up tension and energy. This is something I give a lot of importance to as from experience I feel it plays a substantial role in real transformations and nowadays this is what gives me satisfaction rather than my competitive results!

Competition: Miami Pro

Competitions: My Personal Experience

Ever since my days in the Army, I have always been interested in fitness. After leaving the Army I went on to open my own fitness centre. Despite fitness always playing an important role in my life, I still didn’t have a goal to work on, both physically and mentally. In the army I always had a goal which I would be working towards. Having a goal and working towards it is what gives us motivation, and that is exactly what I felt I was lacking.Back in 2014, while surfing the internet I came across the Miami Pro Fitness Model Competition for the very first time.

I looked into this competition and learnt more about what it involved and what it would take in order to take part. I decided I would give it a try. I spent the next 6 months training for the competition and travelled to London to compete against other worldwide competitors in my category. In this competition I placed 11th. Although it was a very valuable experience for me I was not satisfied with my result. I could have let it be the reason I gave up but instead it motivated me to work even harder!

This time I decided to take the time needed in order to be better prepared. I spent the next 2 years training in order to develop a better physique and therefore be able to present an improved package on stage. In 2016, I found out there were other categories in the Miami Pro competition; the Fitness Model category and the Model category. I entered both categories and this is where my hard work paid off. I placed 2nd in the Model category and 3rd in the Fitness Model category. These results earned me two Pro Cards, but taking part in this competition taught me a lot more.

I learnt a lot about training in particular aspects such as conditioning and effective training programmes. It is not about how often you train or go on a diet but HOW you train and what food you eat. Now that I have experienced first-hand what it means to prepare yourself for a competition like this, I feel I am in a much better position to guide someone who is also interested in taking part in a physique competition. Today, guiding clients who are preparing for a competition is one of the most satisfying parts of my job, whether it be in the form of preparation advice, fat loss training or nutrition guidance.

First Blog Post: Competitions and Great Results!

I’ve been contemplating starting my own blog and decided now is as good a time as any to share with you all some of the events which took place recently. This weekend two clients of mine; Maria Ellul and Neil Scerri competed in the International Modelling competition in London. They were chosen to represent Malta after both of them placed 1st in a local competition.

Neil made history by winning 1st place while Maria placed 4th in a tough line up of 35 competitors from around the world. In the meantime I am prepping 3 other clients of mine; Xon Zammit and Keith Zammit, “The Twins” who are both competing in the IFBB in 22 days. Anthea will also be competing but in the Bikini Category.

This will be their first experience on the IFBB stage. Outside the competition scene I am also working with some very motivated clients who are currently following my fat loss packages and who are undergoing some amazing transformations!


Neil Scerri
Photo Credits: Geoff Cox

Maria Ellul
Photo Credits: Colin Chau