D&Z Personal Training

D&Z Personal Training Private One-to-One Personal Training in Birkirkara. No crowds. No guessing. Proper coaching.

Finished training and did not have a protein shake within 30 minutes?Relax 🙂There is no magic window that suddenly close...
13/09/2026

Finished training and did not have a protein shake within 30 minutes?

Relax 🙂

There is no magic window that suddenly closes. Your total protein across the whole day matters much more than rushing to drink a shake immediately.

Have a good source of protein in your next meal. A shake is simply convenient. It is not compulsory, and normal food works perfectly well too.

Keep it simple and be consistent throughout the day :)

Do you need to repeat the exact same exercises every week to build muscle?No.You can change a Smith machine shoulder pre...
11/09/2026

Do you need to repeat the exact same exercises every week to build muscle?

No.

You can change a Smith machine shoulder press for dumbbells, or one row for another, and still make good progress—as long as the replacement trains the same area well and you can perform it properly.

Some consistency helps us track your reps, load and technique. But training does not need to become boring.

Keep the main structure. Change an exercise when there is a good reason, and keep progressing it :)

If you cannot find 30 minutes for a walk, you do not have to do it all at once.Ten minutes before work, ten at lunch and...
10/09/2026

If you cannot find 30 minutes for a walk, you do not have to do it all at once.

Ten minutes before work, ten at lunch and ten in the evening still gives you 30 minutes of movement. Short walks count too.

If that is more than you currently do, start with one short walk each day and build from there. After lunch is a simple place to start.

You do not need to turn every walk into a workout. Make it something you can comfortably fit into your day :)

Can you lose weight eating whatever you want?Yes, if you are in a calorie deficit.However, losing weight and eating well...
09/09/2026

Can you lose weight eating whatever you want?

Yes, if you are in a calorie deficit.

However, losing weight and eating well are not the same thing.

Calories drive your weight trend.
Protein and resistance training help you keep or build muscle.
Food quality supports your health, energy and recovery.

You do not need a perfect diet.
Get the basics right and leave some room for food you enjoy.

More weight is not always more progress.If adding weight makes you shorten the movement, rush the reps or lose control, ...
08/09/2026

More weight is not always more progress.

If adding weight makes you shorten the movement, rush the reps or lose control, you have only moved a bigger number.

Reduce the load. Keep the set hard. Make the muscle you are training do the work.

A lighter weight can still build muscle. Control first, weight second.

People make calories far more complicated than they need to be.Here is the simple D&Z starting formula:Body weight in kg...
07/09/2026

People make calories far more complicated than they need to be.

Here is the simple D&Z starting formula:

Body weight in kg Ă— 30 = estimated maintenance calories

Example for someone weighing 80 kg:

- Maintain: 80 Ă— 30 = 2,400 calories
- Lose fat: subtract 300 = 2,100 calories
- Build muscle: add 200 = 2,600 calories

How to track:

1. Use any calorie-tracking app.
2. Weigh your food and log everything—including oils, sauces and drinks!
3. Weigh yourself each morning after using the bathroom.
4. Compare your weekly average, not one random day.

Follow it for two weeks:

- Not losing? Remove another 100–150 calories.
- Not gaining? Add another 100–150 calories.
- Moving too quickly? Adjust by 100–150

The formula gives you a starting point. Your results make it accurate. calories in the opposite direction.

The formula gives you a starting point. Your results make it accurate.

Want a stronger bench press? Stop leaving it until after you have tired out your shoulders and triceps.Warm up, then do ...
06/09/2026

Want a stronger bench press? Stop leaving it until after you have tired out your shoulders and triceps.

Warm up, then do your bench work first. Keep the smaller exercises for afterwards.

The exercise you most want to improve deserves your energy—not whatever is left at the end.

Every week, another “influencer” finds the BEST exercise, the WORST food and the supplement you apparently need.Most of ...
04/09/2026

Every week, another “influencer” finds the BEST exercise, the WORST food and the supplement you apparently need.

Most of it is made for views or sales!

Train consistently;
Progress over time:
Eat according to your goal:
Recover properly.

If someone promises miracles, use your brain before your wallet.

The basics still work. They are just harder to sell.

Want more glute from your split squats?Do not just move the front foot as far forward as possible.A slightly longer stan...
03/09/2026

Want more glute from your split squats?

Do not just move the front foot as far forward as possible.

A slightly longer stance and small forward lean can increase the work at the hip. But keep the whole front foot planted, your pelvis stable and every rep controlled.

If you are twisting or losing balance, the stance is too long.

Find your position. Control it. Then add load.

The scale jumped up after one large meal?That does not mean you suddenly gained that much fat.More carbohydrates can res...
02/09/2026

The scale jumped up after one large meal?

That does not mean you suddenly gained that much fat.

More carbohydrates can restore glycogen and bring extra water with them.
Salt, digestion and simply having more food inside you can also increase your weight temporarily.

Do not starve yourself or add punishment cardio the next day.
Return to your normal plan and judge progress from your weekly average—not one morning.

Address

293, Naxxar Road
Birkirkara

Opening Hours

Monday 06:00 - 19:00
Tuesday 06:00 - 00:00
Wednesday 06:00 - 19:00
Thursday 06:00 - 19:00
Friday 06:00 - 19:00
Saturday 06:00 - 12:00

Telephone

+35679900414

Website

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