8 minute read
Melbern Vaz
Melbern Vaz's journey into nutrition and personal training is a testament to the power of transformation and perseverance. From his early struggles with bullying and weight issues, Melbern has emerged as a leading figure in the fitness industry, driven by a passion for personal growth and a desire to help others achieve their health goals. His story is one of resilience, dedication, and success, making him a true inspiration for many aspiring athletes and fitness enthusiasts.
Early Challenges and Passion for Sports
During his school days, Melbern was a slender child, weighing only 45 kilograms. He often faced bullying due to his weight and appearance from friends and family alike. Despite these challenges, he always had a passion for sports and even pursued a career as a professional footballer. A former close friend introduced him to the gym, and from that moment, he fell in love with the process of personal growth and transformation. Witnessing his daily progress brought him immense happiness and sparked his journey into nutrition and personal training.
Education and Certification in Fitness and Nutrition
Driven by a deep interest in how nutrition and exercise can transform the body, Melbern became a certified coach and nutritionist. He holds NASM and ACE certifications as both a fitness coach and a nutritionist. These credentials provide him with a comprehensive, scientific understanding of exercise and nutrition, enabling him to create tailored and highly effective plans for his clients. Additionally, he is currently pursuing an advanced course in drugs, fitness, and nutrition with @mhbacademy, emphasising his belief in the importance of continuous learning and improvement.
Competitions and Achievements in Bodybuilding
As a men's physique athlete and bodybuilding competitor, Melbern has participated in several memorable competitions. One of the most significant events in his competitive career was the Elite Classic Championship, renowned as one of India's premier competitions, held in Delhi. A personal milestone was achieved when he became the only Goan to secure a top-five placement among both Indian and international athletes. This accomplishment showcased his dedication and hard work, motivating him to continue pushing his limits and striving for excellence.
Training Philosophy and Balancing Responsibilities
Melbern's training philosophy centres on a holistic approach to fitness, prioritising consistency, progressive overload, and adequate sleep of eight hours. As a sports manager, he maintains a structured schedule from 9 AM to 5 PM. Following his professional duties, he allocates a brief 30-minute period for rest and rejuvenation before his evening commitment begins at 7 PM. During this time, he dedicates himself to training clients, assisting them in achieving their fitness goals.
Balancing training and nutrition is a task; however, he firmly believes that sustained effort leads to excellence.
The Role of Nutrition in Training Regimens
Melbern's expertise in nutrition plays a crucial role in shaping his training regimens and the advice he offers to clients. He tailors training routines to align with clients' nutritional needs and goals, whether they aim to lose weight, build muscle, or improve overall health. He educates clients on the timing of meals and snacks to maximise training outcomes and addresses specific health concerns through dietary adjustments tailored to individual needs. His commitment to ongoing education ensures that clients achieve sustainable and optimal results.
Inspiring Transformations: A Client Success Story
One of the most inspiring transformation stories in Melbern's career is that of his client, Pranav. Pranav embarked on a transformative journey to reclaim his health and fitness, starting at 100 kilograms. He participated in a weight loss contest where participants competed to shed the most weight in just one month. Under Melbern's coaching guidance, a personalised diet plan and workout routine were tailored for Pranav, prioritising his health while ensuring he felt energised throughout the process. Through dedicated effort and perseverance, Pranav achieved remarkable results, losing an impressive 11 kilograms in just one month. This success not only helped him regain a leaner physique but also earned him victory in the competition.
Overcoming Challenges in Competition Preparation
Melbern faces several challenges while preparing for competitions, including strict dieting, intense workout routines, mental pressure, and time management. Maintaining a strict diet for months is mentally and physically challenging, but he overcomes this by prepping meals for the week to save time and stay consistent. Training alone at his home gym can be tough, so he always has a gym partner to push him beyond his limits. To tackle mental pressure, he believes in the mantra, "Never compare yourself to others," and sets realistic goals while practising mindfulness and meditation.
A Day in the Life: In and Out of Competition Season
During the competition season, Melbern's day starts with meditation, fasted cardio, and a high-protein breakfast. He prioritises meal prep to stay on track with his diet. Afternoons are dedicated to training clients and squeezing in his workout with a quick video shoot. Evenings are spent editing content and enjoying quality time with family and pets. In the off-season, he follows an 80/20 diet, balancing healthy eating with occasional treats, and focuses on content creation, gym exploration, and attending brand meetings.
Dietary Strategy: Off-Season vs. PreCompetition
In the off-season, Melbern follows an 80/20 diet, eating clean 80% of the time while allowing for some treats 20% of the time. His focus is on increasing calories to support muscle growth with balanced meals of protein, carbs, and healthy fats. Pre-competition, his diet becomes much stricter, following a highprotein, low-carb plan to shed body fat and enhance muscle definition. This period requires intense discipline and meticulous meal planning to ensure consistency.
Effective Recovery Techniques
Melbern prioritises stretching and foam rolling after workouts to reduce muscle soreness and improve flexibility. Weekly cupping therapy and monthly deep tissue massages are key for recovery. Proper hydration, a high-protein meal for muscle repair, and 7-8 hours of quality sleep are essential. Post-competition, he focuses on rest and relaxation, using massages, ice baths, and meditation to speed up recovery and mentally recharge.
Motivation as a Competitor and Coach
As a competitor, Melbern is motivated by seeing his body transform and achieving personal bests. Inspiring others and setting an example of dedication fuels his passion. As a fitness coach, his clients' progress drives him, and watching them achieve their goals is incredibly rewarding. The desire to make a positive impact keeps him focused and committed to helping individuals transform their lives.
Advice for Aspiring Fitness Professionals
For those looking to pursue a career in fitness, personal training, and bodybuilding, Melbern suggests starting with a strong foundation of education. Certification and staying informed are crucial, as many claim to be coaches but spread misinformation. Building a solid network in the industry and having a coach for guidance is essential. Patience and persistence are key and success takes time, so stay committed and keep pushing forward.
Future Goals and Aspirations
Professionally, Melbern aims to expand his impact as a fitness coach and holistic nutritionist, open his gym, and grow his fitness brand with inspiring and educational content. Competitively, he strives for higher rankings in men’s physique and continual improvement, with the goal of being a top industry leader and transforming lives daily.
Thoughts on Current Fitness and Nutrition Trends
Melbern believes fitness and nutrition trends are rapidly evolving, with a strong emphasis on personalised and holistic approaches. He is excited about tech advancements like wearable fitness trackers and apps that offer customised plans, making progress tracking easier. However, he is cautious about trends promising quick fixes or extreme results, as they often lack scientific support and can be unsustainable. Following evidence-based practices and consulting with professionals is crucial.
Engaging with the Fitness and Bodybuilding Community
Outside of competitions and client sessions, Melbern stays active in the fitness community through daily social media engagement, sharing tips and content. He participates in fitness events, brand deals, and shoots and collaborates with other influencers. Contributing to online forums and groups allows him to exchange knowledge and stay connected with the community. He also explores gyms throughout the country with fellow influencer friends, constantly seeking new experiences and opportunities to learn.
