Welcome to the Fortius Dubai Blog:
Your Ultimate Fitness & Wellness Resource
Unlock your fitness potential in Dubai!
Our expert trainers share tips on weight loss, muscle building, nutrition, and more. Explore our blog and achieve your best self!
Eat Out in Dubai Without Ruining Your Transformation: The Nutritionist’s Guide
The Dubai lifestyle of long working hours and social brunches can make weight loss a major challenge. In this comprehensive guide, Fortius founder Milos Tanasic reveals the secrets to dining out, including specific ordering strategies for Nando's, The Cheesecake Factory, and traditional Arabic restaurants. Learn how to maintain a healthy diet without sacrificing your social life.
Retatrutide in Dubai: The New “Triple G” Weight Loss Revolution Explained
Just as Dubai gets used to Mounjaro, a new contender has entered the chat. Meet Retatrutide: the "Triple G" agonist promising nearly 25% weight loss. But is it safe? And when will it arrive in the UAE? Coach Milos breaks down the science, the risks, and why muscle mass matters more than ever.
Beyond Thirst: Why Hydration is Your Secret Weapon for Fat Loss and Energy
We all know we should drink more water, but why? For a busy professional, hydration is more than just quenching thirst—it's a critical tool for energy and fat loss. This article breaks down the science, revealing how drinking water impacts your metabolism, prevents unnecessary snacking, and provides a simple 3-step strategy (including the best water bottleto use) to stay hydrated and on track with your goals, even on a hectic schedule.
Navigating Business Lunches & Social Events in Dubai Without Derailing Your Diet
Dubai's social scene is a challenge for any fat loss plan. Business lunches at DIFC and client dinners can feel like diet-breakers. This guide gives you a simple, 4-step strategy to navigate any social event, order with confidence, and stay on track with your goals—without the guilt.
The Busy Professional’s Guide to Supplements: What Really Works for Fat Loss?
Stop wasting money on "miracle fat burners." As a busy professional, your time and money are too valuable for marketing hype. This no-nonsense guide cuts through the noise and gives you the science-based truth.
We reveal the 3 supplements that actually support your fat loss goals by protecting muscle and improving performance, and which common supplements are a complete waste of money.
Nutritional Neuroscience: Foods for Mental Clarity & Peak Cognitive Performance
For a high-performing executive, mental clarity is non-negotiable. This guide delves into the science of nutritional neuroscience, exploring how specific foods can directly impact your focus, memory, and cognitive function. Learn which nutrients are essential for a healthy brain and discover the best brain-boosting foods to incorporate into your diet to gain a competitive edge.
The Advanced Lifter's Guide to Smashing Your Bench Press Plateau
Hitting a wall with your bench press is a frustrating but common experience for advanced lifters. This guide is your roadmap to breaking through. We dive deep into the root cause of a stalled bench, providing a toolkit of proven solutions, including technique refinements, accessory movements, and smart programming adjustments to help you add weight to the bar.
The Ultimate Guide to Training Splits: How to Choose the Right Routine for Your Goals
The "best" training split is a subject of endless debate. This guide cuts through the noise. We provide a scientific breakdown of the three most effective training splits: Full Body, Upper/Lower, and Push/Pull/Legs (PPL). Learn the pros, cons, and ideal applications of each, so you can intelligently choose the effective routine to maximize your muscle and strength gain.
Your Guide to RPE and RIR: The Secret to 'Auto-Regulating' Your Training
The best training programs are adaptable. This guide introduces the advanced concepts of RPE and RIR—the secret to auto-regulating your workouts. Learn how to listen to your body, adjust your training intensity on any given day, and make smarter, more effective progress towards your strength and muscle growth goals.
Training to Failure: When and How to Use It in Your Periodized Plan
"Training to failure" is a popular but highly misunderstood concept. This guide is for the serious lifter who wants the truth. We break down the science of muscular failure, explaining when it can be a powerful tool for muscle hypertrophy and when it can sabotage your recovery and long-term progress. Learn how to use this advanced technique intelligently.
How to Structure a Deload Week to Maximize Your Gains
A deload week isn't a sign of weakness; it's a strategic tool for advanced athletes. This guide breaks down the science of why your body needs planned recovery. Learn how to properly structure a full deload week—by reducing volume, intensity, or both—to supercharge your recovery, smash through training plateaus, and come back stronger than ever.
Guide to Undulating Periodization for the Time-Crunched Professional
For the busy professional, a rigid annual training plan is often unrealistic. This guide introduces Daily Undulating Periodization (DUP), a flexible and highly effective training program for making consistent long-term progress on a tight schedule. Learn how to structure your week for strength, hypertrophy, and endurance to keep your body adapting and growing.
What is Periodization? The Secret to Long-Term Muscle Gain and Breaking Plateaus
If your progress in the gym has stalled, the problem isn't your effort—it's your training plan. This guide breaks down the science of periodization training, the method used by elite athletes to ensure continuous improvement. Learn the different types of periodization and how to apply these principles to your own routine to break through plateaus, prevent injury, and unlock consistent, long-term muscle growth.
The Absolute Beginner's Guide to the Gym: Your First 4 Weeks
This is the ultimate guide for anyone starting their fitness journey. We provide a complete, week-by-week workout plandesigned to take you from absolute beginner to confident gym-goer in just four weeks. This guide covers your full workout schedule, key strength training exercises with proper form, and the foundational principles you need for success.
The Science of Napping: How to Use Power Naps to Boost Energy and Performance
For busy professionals, the afternoon energy crash is a productivity killer. This guide debunks the myths around nappingand provides a scientific framework for using short, strategic "power naps" as a tool for high performance. Learn the ideal nap length, the best time to nap, and how to wake up feeling refreshed and ready to conquer the rest of your day.
A Dubai Professional's Guide to Beating Jet Lag and Optimizing Sleep for Business Travel
For the traveling professional, jet lag is a performance killer. This guide is your strategic protocol for combating the effects of crossing multiple time zones. Learn simple, actionable jet lag tips you can use before, during, and after your flight—from appropriately timed light exposure to smart hydration—to minimize jet lag and ensure you arrive feeling sharp, focused, and ready to perform.
The Business Travel Fitness Protocol: How to Stay Lean and Sharp on the Road
For the busy professional, business travel is a major disruptor to any fitness routine. This protocol is your solution. We provide a time-efficient, equipment-free hotel room workout, practical strategies for navigating airport and restaurant food, and simple tips to combat jet lag, ensuring you stay lean, sharp, and on top of your game, no matter where your work takes you.
The Dubai Executive's Guide to Stress Management and Cortisol Control for Fat Loss
For busy Dubai professionals, chronic stress is more than a mental burden—it's a physical one, leading to high cortisol and stubborn belly fat. This guide breaks down the science of the body's stress response and provides powerful, actionable strategies, from nutrition hacks to simple mindfulness practices, to help you lower cortisol, manage stress, and finally lose abdominal fat.
Fueling for Two (and Beyond): A Practical Guide to Pre and Post Natal Nutrition
Navigate pregnancy and postpartum with confidence. This practical guide covers the essential nutrition principles for every trimester and the crucial postpartum recovery phase. Learn about key nutrients for your baby's development, how to manage cravings and morning sickness, and what to eat to support healing, energy levels, and milk production after birth.
Beat the Cravings: A Nutritionist's Guide to Managing PMS Symptoms with Food
Stop letting PMS control your life. This guide is your nutritional toolkit for managing cravings, mood swings, bloating, and other common symptoms. Learn which foods to eat—and which to limit—to support your hormones, reduce inflammation, and feel your best throughout your entire menstrual cycle.