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Home
Plans
- Transformation Plans
- Coaching Styles
  - In Person Coaching
    
    1 On 1 Personal Training
    
    Guided Personal Training
  - Online Coaching
My Story
Clients
Blog
Contact
Store
Cart

Home
Plans
- Transformation Plans
- Coaching Styles
  - In Person Coaching
    - 1 On 1 Personal Training
    - Guided Personal Training
  - Online Coaching
My Story
Clients
Blog
Contact
Store
Cart

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About Nalinda

Nalinda is a Certified Strength and Conditioning Specialist (CSCS) with over 6 years of experience in the field. He also holds a National Diploma in Fitness and a Specialty Certification in Physiotherapy and Sports Massage Therapy.

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Get in touch with Nalinda!

Whether you want to lose weight, tone up, gain lean muscle or you are happy as you are but would like a healthier lifestyle, Bodygenix is the right choice for you.

Bodygenix

Whether you want to lose weight, tone up, gain lean muscle or you are happy as you are but would like a healthier lifestyle, Bodygenix is the right choice for you.

nalinda@bodygenix.lk

070-111-7717

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FROM INSTAGRAM

Bodygenix marks 3 years of helping people unlock t

Bodygenix marks 3 years of helping people unlock their fittest version, making them strong and confident in their own bodies.

Thank you to my clients for another year of dedication and commitment, trusting me to guide you on your fitness journey for a Better Body – Better Life.

My gratitude goes to everyone who has supported me and thank you for being a part of this journey.

#fitness #srilankadaily

Rest Days and Adequate Sleep: 1. Muscle Repair an

Rest Days and Adequate Sleep:

1. Muscle Repair and Growth: Rest days combined with adequate sleep allow for optimal muscle repair and growth, as growth hormone is released during deep sleep stages and rest periods.
2. Recovery and Regeneration: Rest days provide the necessary time for tissues, including muscles, tendons, and ligaments, to recover and regenerate, while adequate sleep enhances this process by promoting tissue repair and reducing inflammation.
3. Energy Restoration: Replenish energy stores, ensuring that you have the necessary fuel for intense workouts and reducing the risk of fatigue during training sessions.
4. Cognitive Function: Improves cognitive function, including focus, concentration, and decision-making, allowing you to perform at your best during workouts and make informed training decisions.
5. Hormonal Balance: support hormonal balance, including the regulation of cortisol, testosterone, and growth hormone levels, which are crucial for muscle growth, recovery, and overall health.
6. Immune Function: Quality sleep and rest days strengthen the immune system, reducing the risk of illness and allowing for consistent training and progress without interruptions due to sickness.
7. Mental Well-Being: Promote mental well-being by reducing stress, anxiety, and depression, enhancing motivation, and fostering a positive mindset towards fitness and training.
8. Prevention of Overtraining and Injury: Help prevent overtraining by allowing the body to recover fully between workouts, reducing the risk of fatigue, decreased performance, and injury associated with overtraining.
9. Long-Term Progress: Promotes long-term progress and sustainability by facilitating muscle repair and growth, preventing burnout and injury, and supporting overall health and well-being.

These are essential components of effective fitness and strength training programs, providing the necessary time for muscle growth and long-term progress.

#fitnessjourney #workout #bodybuilding #fitnessgoals #nutrition

Sweating more doesn’t always mean a better worko

Sweating more doesn’t always mean a better workout—effort and consistency matter most.
#fitnessfacts

Working out in an air-conditioned gym offers several benefits:
✖️ Comfort: Air conditioning helps regulate the temperature, keeping it comfortable for exercise regardless of the weather outside. This can prevent overheating during intense workouts and make exercising more enjoyable.

✖️ Safety: Extreme heat can lead to dehydration, heat exhaustion, and even heat stroke, especially during intense physical activity. Air conditioning helps maintain a safe environment by preventing these heat-related illnesses.

✖️ Improved Performance: Exercising in a cool environment can enhance performance by allowing the body to regulate its temperature more effectively. This can result in better endurance, strength, and overall performance during workouts.

✖️ Reduced Fatigue: High temperatures can cause fatigue more quickly, making workouts feel more challenging and reducing motivation. Exercising in a cool environment can help reduce fatigue, allowing you to work out for longer periods and with more intensity.

✖️ Better Recovery: After a tough workout, cooling down in an air-conditioned environment can help the body recover more quickly by lowering core body temperature and reducing muscle soreness.

✖️ Increased Focus: Extreme heat can impair concentration and focus, making it difficult to stay on track during workouts. Exercising in a comfortable, air-conditioned environment can help you stay focused on your fitness goals.

✖️Hygiene: Air conditioning helps regulate humidity levels, which can prevent the growth of mold and bacteria in the gym environment. This contributes to better air quality and reduces the risk of respiratory issues or skin infections.

#health #healthylifestyle #wellness #workout #fitness #bodygoals #trainhard

Blood Flow Restriction Training (BFRT) BFR train

Blood Flow Restriction Training (BFRT)

BFR training was initially developed by Dr. Yoshiaki Sato in the 1966 in Japan and known as KAATSU training.

This technique combines low intensity exercise with blood flow restrictions that produces similar results to high intensity training.

BFRT is popular in the fitness industry because of the visible positive results of developing muscle hypertrophy, increased muscle endurance as well as strength.

This method can be used to develop muscles in the upper and lower limbs. It involves placing a strap/cuff tightly around the muscle that is being trained. The strap/cuff is then tightened/inflated to a specific pressure to restrict the blood flow partially.

The pressure of the strap or cuff may change according to intensity, and it is decided by the fitness expert.

Advised BFR training intensity/resistance is low load and high repetitions.

With the experience and adaptation, athlete can increase the load for more intensity.

This method is more suitable for healthy and young individuals/athletes with no records of cardiovascular conditions.

It is advisable to take the instructions of a fitness expert when performing BFR exercises to minimize the risk of any complication.

#bodybuilding #hypertrophytraining #fitness #workout

Bodygenix celebrates 2 years of helping people ach

Bodygenix celebrates 2 years of helping people achieve their ideal body goals whilst feeling healthier and stronger.

Thank you to all my clients for your dedication and commitment to a healthy lifestyle which has allowed me to complete another year of amazing transformations.
I look forward to smashing more goals and excellent achievements together.

My sincere appreciation goes to everyone who has supported me and thank you for being a part of this journey.

#fitness #personaltrainer #gym

Whether you’re a serious athlete or simply exerc

Whether you’re a serious athlete or simply exercise for recreation, it’s important to stay hydrated.

Good hydration means getting the right amount of water before, during, and after exercise.

As per national library of medicine it's recommended to drink 500ml of fluid 1 hour before a workout and 150-300ml every 20 mins during the workout.

#hydrate #fitness #workout #healthylifestyle

1 year ago Bodygenix started its commitment to cre

1 year ago Bodygenix started its commitment to creating a “Healthier Stronger you”.

We are grateful to all our clients who have partnered with us on their path to wellness and thank each and everyone who has been a part of this journey.

EXERCISE and ENERGY systems Energy systems are t

EXERCISE and ENERGY systems

Energy systems are the mechanisms of energy production to fuel the activities that a person does.
We have different energy demands based on how fast people move, how much force their muscles produce, and how long the activity lasts.

There are two main types of energy systems namely Anaerobic energy system and Aerobic energy system.

1. Anaerobic energy system
This is a short term energy system that can help with high to moderate intensive activities and has two sub categories as follows:

• Anaerobic Alactic (ATP-CP) Energy System (High Intensity – Short Duration/Bursts)
Sports that require high amounts of short duration intensity and acceleration will access this energy system.
The system does not use oxygen, but rather your body’s Creatine Phosphate (CP) stores to create energy for a short duration.
Used in events such as Sprinting and Weightlifting, Shot-putters and gymnasts

• Anaerobic Lactic (Glycolytic) Energy System (High to Medium Intensity from 10 seconds to a max of approximately 90 seconds)
Used to do moderate intensive activities such as resistance training, 200 to 400m running,
Mid range swimming events etc.

Prior to endurance training, this acts as a pathway to connect the Aerobic energy system.

2. Aerobic energy system
The aerobic system provides energy for low to medium-intensity activities that last anywhere from two minutes to a few hours.
It starts after the anaerobic energy system.
Mainly burns FAT
Used by Endurance type athletes, such as marathon runners, long distance swimmers. Etc.

The energy systems all work together at the same time to fuel the body. The predominant energy system used during exercise will depend on the intensity and duration of the activity and the individual’s levels of fitness. #fitness #healthylifestyle #workoutroutine

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