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Aim for roughly 1.6 to 2.2 grams of protein per kilo of bodyweight per day while losing fat. For an 80 kg person that is about 130 to 175 grams a day. Protein keeps you full and protects muscle while you are in a calorie deficit, so you lose fat instead of muscle.

Spread it across your meals: eggs or Greek yoghurt at breakfast, chicken, fish, lean beef or ġbejna through the day, and a protein-rich evening meal. If you are vegetarian, lean on dairy, eggs, pulses and tofu, and the same daily total still applies.

The most common reason is that your calorie intake has crept back up to match what you burn, so the deficit is gone. Tracking, daily steps or training intensity have usually slipped without you noticing. Weigh yourself across a full week and use the average, because the Malta heat and salty food can swing the scale through water alone.

Plateaus are normal, not a sign you are broken. Check a few things honestly: weekend meals and drinks, restaurant portions, snacking, and whether your steps have dropped. If it has genuinely stalled for three to four weeks, a small drop in calories or a step increase usually restarts it.

Push your knees out so they track over your toes, and drive through your whole foot rather than letting your weight roll inward. Cueing "spread the floor" with your feet fixes it for most people on the spot. Knees caving in often comes from weak glutes, tight ankles or lifting too heavy too soon.

Strengthen your glutes with hip thrusts and banded work, and try a light resistance band around your knees while you squat so you feel the right direction. If it only happens on heavier sets, the load is the problem, not your knees. A coach watching from the side can spot the exact cause in one session.

Most people lose fat steadily on 8,000 to 10,000 steps a day, on top of a sensible diet. Steps are one of the easiest ways to burn more without crushing yourself in the gym. If you are currently on 3,000, add 1,000 to 2,000 a week until it feels normal rather than jumping straight to 10,000.

Malta makes this easy in spring and autumn: a walk along the Sliema or Gżira front, a loop around Ta' Qali, or simply parking further away. In July and August, walk early morning or after sunset and keep water on you, because the heat will cut your sessions short otherwise.

The gym is usually better for building strength and losing fat, because the range of equipment lets you load your muscles properly and keep progressing. Home training works if you are consistent and have some weights or bands. The real answer is whichever one you will actually do.

If a 20-minute drive to the gym means you train once a fortnight, a simple home setup you use four times a week beats it easily. If home is full of distractions and you never start, the gym gives you focus and the right kit. We coach both, and we will be honest about which suits your routine, space and goals.

Personal training in Malta varies a lot depending on the trainer, the format and how often you train, so any single number online is misleading. We do not list a fixed price because the right plan for a beginner differs from a duo or an online client. We offer a free intro call, then a tailored quote within 24 hours.

That way you only pay for what fits you, whether that is semi-private sessions at Tal-Qroqq, fully private one-to-one by enquiry, training as a pair, or online coaching. No packages you do not need, and no pressure on the call.

Book a free intro call, tell us your goal and any injuries or history, and we build a programme around your week. You can usually start training within a few days. You do not need to be fit, lean or experienced first; that is the whole point of hiring a coach.

On the call we cover where you are now, what has and has not worked before, your schedule and any health considerations. From there you get a clear plan and a quote, and you decide in your own time. Most clients train with us at Tal-Qroqq Fitness Centre in Gżira, or online if that suits better.

Choose in-person if you want hands-on technique coaching and the accountability of showing up to a session. Choose online if you have a busy or unpredictable schedule, travel often, or already train but need a proper plan and guidance. Many people start in-person to learn the movements, then move to online once they are confident.

In-person at Tal-Qroqq means we correct your form in real time and adjust on the spot. Online means structured programmes, video form checks, nutrition guidance and regular check-ins, on your own timetable and from anywhere. We offer both, so you are not locked in.

If your main struggle is food, portions or knowing what to eat, you need a dietitian. If you need a training programme and someone to coach your technique and progress, you need a personal trainer. Many people benefit from both, and at My Personal Trainer Malta you get a certified personal trainer and a state-registered dietitian under one brand.

This is where My Personal Trainer Malta is unusual. Marvic is a certified personal trainer and Miriam is a state-registered dietitian, so under one brand you get evidence-based training and genuine, regulated nutrition advice that work together. A dietitian is the qualified professional for medical or complex nutrition needs; general "diet plans" from unqualified sources often are not. If you are unsure which you need, the intro call will point you the right way.

Yes. Strength training is one of the safest and most valuable things you can do over 50, and for most people it is safer than staying sedentary. It protects muscle, bone density, balance and independence as you age. The key is starting at the right level and progressing gradually with good technique.

If you have a heart condition, joint issues or another medical concern, check with your doctor first, then a coach can build around it. We train plenty of clients over 50 who are stronger now than they were in their forties.

For most people, two to four strength sessions a week is the sweet spot for fat loss and getting stronger. Three is a realistic target that fits around a normal Maltese work and family week. We would rather you commit to three sessions you actually keep than plan five and miss half of them.

Two well-run full-body sessions a week already deliver real results if you are consistent. More is not automatically better; recovery, sleep and your daily steps matter just as much as gym time. The best schedule is the one that survives a busy week.

Yes. We coach semi-private personal training (your own plan in a small, focused group) at the Tal-Qroqq Fitness Centre in Gżira, with fully private one-to-one available by enquiry. It is central and easy to reach from Sliema, Msida, San Ġiljan and Valletta. Parking is straightforward and it sits right by the University and Mater Dei area.

It is a practical, no-nonsense training environment with the equipment we need to coach you properly. It is convenient if you study or work nearby. Mention your preferred times on the intro call and we will find a slot that works.

Build most meals around lean protein, vegetables and some whole-food carbs, and keep the high-calorie extras for now and then rather than daily. You do not have to give up Maltese food to lose fat. The Mediterranean way of eating already suits fat loss: fish, chicken, eggs, ġbejniet, pulses, tomatoes, olive oil and plenty of vegetables.

Watch the easy-to-overeat items: pastizzi, ftira piled high, fried platters, big restaurant portions and weekend drinks. You do not need a fad diet or to cut out bread forever; you need a sustainable Mediterranean approach with portions that fit your goal. That is exactly what our dietitian-led coaching is built on.

Yes. We coach in both Maltese and English, so you can train in whichever language you are most comfortable with. Both founders are Maltese and speak both fluently. Plans, check-ins and form coaching can all be delivered in Maltese if you prefer.

For many clients it simply makes the sessions feel more natural and the nutrition advice easier to apply to everyday Maltese meals. Just let us know your preference on the intro call.