Olaf Birkner is a South African athlete,\u00a0online coach and a #TeamTrifocus brand ambassador. We catch up with him to find out how Trifocus Fitness Academy\u00a0has helped him in his fitness career. Olaf was handpicked\u00a0by Trifocus Fitness Academy\u00a0when they spotted him in the SA Arnolds Model Fitness Competition in 2016. Since then, he has been a loyal brand ambassador for the fitness college.<\/p>\n
Age:<\/strong> 41 I have been gyming since the age of 16. My biggest motivation and inspiration is Arnold Schwarzenegger.\u00a0It was only two years ago that I\u00a0started competing. Since then I\u00a0haven’t looked back. I placed third and fourth at the Arnold Classics Africa (ACA<\/a>) in 2016 and 2017. I placed first at the Millennium Gold Plate in\u00a02016.<\/p>\n I love competing because I love the challenge and the discipline needed to prepare for the event. I\u00a0also am passionate\u00a0about proving to myself that I can achieve anything I put my mind to.<\/p>\n #TeamTrifocus has advanced my career through the gaining of knowledge.\u00a0The college has also done this through events where we, as brand ambassadors, get together.\u00a0Being associated with them on social media has also helped to advance and promote my image.<\/p>\n I qualified as a personal trainer <\/a>with the Personal Training Certification. In addition, I\u00a0did their\u00a0specialised nutrition course<\/a>. I’m waiting to start\u00a0the life coaching qualification.<\/p>\n I dont really have only one favorite exercise. However, I had\u00a0to narrow I would say that I love training my deltoids. My preferred exercise is the lateral side raise as it focuses on the side deltoids. I incorporate drop sets and supersets.<\/p>\n Being quite tall and having a narrow frame to start with, shoulders are a very important bodypart for me to focus on as this helps me to balance out my frame. Good, developed hamstrings are important to have as these make my legs symetrical.<\/p>\n I have done all sorts of different training, for example\u00a0wrestling, boxing and\u00a0soccer. However, I’ve always come back to resistance training. I change my routine up\u00a0all the time between high-volume training and\u00a0heavy weight training.<\/p>\n I am very meticulous about prepping what I eat on a daily basis! I make\u00a0sure that I\u00a0eat enough of\u00a0the correct nutrients to achieve my fitness goals. Even when I don’t compete\u00a0I eat as cleanly as possible.<\/p>\n When it comes to training, I\u00a0usually go to gym twice a day. I\u00a0split my workouts and do\u00a0 fasted cardio in the morning and weights in the afternoon. I’m a very active individual and love training this way! If I’m not preparing for a competition, I\u00a0usually go to the gym five days a week.<\/p>\n My advice is that you need to have a plan.\u00a0Trust this plan and – most importantly – stick to it! If you don’t know where to start, contact a personal trainer.<\/p>\n For me the most valuable thing I learned is the detailed explanation of human anatomy. This allowed me\u00a0to fully understand how each muscle and joint works in our bodies. The gaining of this knowledge has helped me tremendously in understanding exercise and how everything is linked and works together!<\/p>\n As mentioned above, \u00a0I have done the prsonal taining and secialisd ntrition courses so far. I must say that\u00a0I\u00a0unashamedly\u00a0recommend both of them:<\/p>\n The only advice I have for beginners is that they need to have a plan with or without a coach. Most importantly, they need to\u00a0stick to\u00a0this plan\u00a0and trust the process. As\u00a0Rome wasn’t built in a day so too will your perfect body not be built overnight.\u00a0Gain as much knowledge about nutrition as possible – you are what you eat!<\/p>\n Olaf – together with some of his other #TeamTrifocus members – demonstrated some suspension training exercises for us. Here he is doing the chest press with rotation. Watch how he does it.<\/p>\n
\nHeight:<\/strong> 1.87m
\nWeight:<\/strong> 105kg
\nOccupation\/Profession<\/strong>: Athlete, Online Coach\u00a0and Real Estate Agent<\/p>\nTell us more about your background in the industry and your journey so far<\/h3>\n
Tell us more about why you love competing<\/h2>\n
How has #TeamTrifocus advanced your fitness career?<\/h2>\n
Which Trifocus Fitness Academy\u00a0courses did you do?<\/h2>\n
What is your favourite exercise and why?<\/h2>\n
What is your favourite body part to train?<\/h2>\n
What is your prefered type of exercise\/training?<\/h2>\n
How do you stay in shape?<\/h2>\n
Do you have any advice for aspiring fitness models or someone thinking of competing?<\/h2>\n
What is the most valuable knowledge you have gained from your Trifocus Fitness Academy courses?<\/h2>\n
Which course\/courses would you recommend to others, and why?<\/h2>\n
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\u00a0What advice do you have for newbies\/people just embarking on their journey in the fitness industry?<\/h2>\n