Simone Puddu Personal Training

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Simone Puddu Personal Training Welcome to Simone Puddu Personal Training. I help real people — especially those overcoming pain, rehab, or burnout — build real strength.

Wim Hof Method Certified Instructor
I help YOU to control your health and fall in love with your body

Full coaching is for:
- stress management
- fat loss
- muscle build
Contact me if you are motivated to change � From in-person sessions in Malta to fully guided online programs, I offer transformation, not just training.
👇 Scroll down for success stories, real-life wins, and simple insights.
🎯 Ready to start? Message me or book a free consult.

Let’s set two basic points for this:1 - You can choose to care of your health or your illness AND - since for most peopl...
25/10/2026

Let’s set two basic points for this:

1 - You can choose to care of your health or your illness AND - since for most people, that choice exists - not making it is still a choice.

2 - Health is built through what you repeat.

One missed workout changes nothing.
One bad night of sleep changes nothing.
One meal changes nothing.

But patterns do. In a world that want us to not recognise them, I think seeing patterns in ourselves is of the outmost importance.

Months of moving very little.
Years of poor sleep.
Eating in a way that consistently works against your needs.
Ignoring strength, fitness, recovery and body composition for long enough.

Those things accumulate. And one day you feel incredibly old.

BUT fortunately, the opposite accumulates too.

Walking more.
Getting stronger.
Improving your cardiovascular fitness.
Sleeping better.
Eating enough protein, fibre and micronutrients.
Reducing excess body fat when it is affecting your health.
Recovering properly.

None of these decisions needs to be dramatic.

They just need to happen often enough to become your normal.

I think this is where people get trapped: they imagine health as something they will “start” when work calms down, when the kids are older, when January comes, when motivation arrives.

Meanwhile, time keeps moving.

So I prefer a much simpler question:

What am I repeatedly teaching my body to become?

More capable or less capable?
Stronger or weaker?
Fitter or more deconditioned?

Health is not completely under our control. Genetics, disease, environment and plain bad luck exist.

But many of the inputs are still ours to influence.

And that is good news.

You do not need perfection.

You need direction.

One better decision today.
Another tomorrow.
Enough of them repeated for long enough that they start changing you.

Train.
Eat to support your body.
Sleep.
Recover.
Live your life.
Then do it again.

Small choices compound in both directions.
Then show their value when bigger ones come.
Choose the direction deliberately.

One reason logging your training properly matters: you are not just recording numbers.You are building a history you can...
24/10/2026

One reason logging your training properly matters: you are not just recording numbers.

You are building a history you can compare against. Without that history, "that felt hard" is just a feeling. With it, you can actually start learning what hard looks like for you.

RIR takes practice. You learn by logging honestly, repeating similar exercises, and comparing what you predicted with what actually happened.

You can become metabolically healthier before your diet becomes perfect.This first part MATTERS. When someone carries si...
24/10/2026

You can become metabolically healthier before your diet becomes perfect.

This first part MATTERS.

When someone carries significant excess body fat, reducing that fat is already a health intervention.

Even around 5% of body weight lost can produce measurable improvements in glucose control, triglycerides, blood pressure, insulin sensitivity and other cardiometabolic markers. 5% can eventually, literally, mark the difference between survival and de**h.
More loss, when appropriate, often produces further benefits.

And those benefits do not wait for your diet to become Instagram-perfect.

You can still be learning how to cook.

Still improving your vegetable intake.

Still figuring out protein.

Still eating some highly processed food.

Still making mistakes.

And the fat loss can already be helping you.

This is especially important when excess adiposity itself is one of the major risk factors we are trying to reduce.

So in a higher-risk person, I would rather see sustainable progress NOW than six months spent trying to design the mythical perfect diet.

But here comes the second part.

Fat loss gives you a nice buffer, not exemption.

Food quality has JOBS THAT WEIGHT LOSS CANNOT DO FOR YOU:

Micronutrients still matter.
Fibre still matters.
Protein still matters.
Fat quality matters.
Fruit and vegetables matter.
And specific dietary choices can influence blood pressure, LDL cholesterol, gut function and long-term disease risk beyond body weight alone.

So we work on both — just not necessarily at the same speed.

First, get the major risk moving in the right direction.

Create a sustainable deficit.
Lose excess fat.
Keep muscle.
Improve metabolic health.

Then I keep teaching the person how to eat better, choose better, cook better and eventually enjoy eating better.

They have time to learn.
They do not have permission to skip learning.
That is the distinction.

I do not need your diet to be perfect on Day 1.

I need it to be good enough to start changing your health.

Then we keep building.

Fat loss buys you room.
Nutrition quality determines what you do with that room.

Fourteen perfect 8K days get you 14 points. Lionheart's summit is at 16.So how do you win? You get moving AND you discov...
23/10/2026

Fourteen perfect 8K days get you 14 points. Lionheart's summit is at 16.

So how do you win? You get moving AND you discover what proper strength training feels like!

On 2 November, I'm launching Lionheart 8K: The Warrior Walk Challenge. Fourteen days to move more, challenge yourself and experience some real coaching.

The rules are simple:
• Hit 8,000 steps in a day: 1 point
• Complete and log a workout: 1 point
• Do both: 2 points that day
• Collect 16 points to conquer the challenge!

Here's the interesting part. You'll get to try workouts from my Joan of Arc Battle Program, including strength training with Full Gym, Home Gym and Home options, Forge circuits and mobility sessions.

You don't need to be experienced, have a gym membership or train like a lunatic. You can even collect your walking points while taking the dog out!

Miss a day? You can still fight your way up the mountain adding a workout.

2–15 November 2026. Open to adults. €5 one-time entry, no subscription.

Comment LIONHEART if you'd like me to send you the €5 entry details.

23/10/2026

I just want to go home and have lunch 😭

22/10/2026

A surprisingly good example of how consumers judge product quality.

Someone asked whether their creatine was defective because it wouldn’t dissolve properly in water, despite coming from a reputable brand.

A perfectly reasonable question.

We associate quality with certain expectations: a powder should dissolve, an expensive product should perform better, and a reputable brand should deliver the experience we imagine.

But when evaluating a supplement, we need better criteria.

Ingredients, effective dosage and reliable quality testing tell us far more than packaging, price or how the product behaves in a glass of water.

The interesting part? The original post disappeared shortly after people started answering.

I hope it wasn’t because the person felt embarrassed about asking.

Questions are how we replace assumptions with knowledge.

And sometimes a glass of water provides an excellent opportunity to explain chemistry. 😆

A heavier bar only counts as progress when the movement standard stays comparable.If last week you squatted 100 kg to fu...
22/10/2026

A heavier bar only counts as progress when the movement standard stays comparable.

If last week you squatted 100 kg to full depth with control, and today you “progress” to 110 kg by cutting 15 cm of range, changing your position and bouncing out of the bottom, you are now comparing two different performances.

Good progression keeps the important variables stable:

Same exercise.
Comparable range of motion.
Comparable technique.
Comparable control.

Then we increase load, reps, effort or another variable.

That is how you know what actually improved.

And this matters even more when strength starts climbing, because your body is very good at finding ways to finish a difficult rep.

A little more momentum here.
A shorter ROM there.
A change in position that moves tension away from the target muscle.

Sometimes those techniques are intentional and useful. Partials, controlled momentum and altered ROM all have a place when they are programmed for a reason.

But accidental compensation is different.

If the objective was to progress the same movement, changing the movement to survive the heavier weight defeats the measurement.

This is why I constantly tell clients:
Earn the load.
Own the weight you have.
Own the ROM.
Own the technique.
Then add more.

You will be WAY stronger than going for more kg straight away but bending and shaking like a zombie in the ex*****on.
A clean 105 kg gives me much more useful information than a chaotic 110 kg.

Our the goal is way more ambitious than moving a bar from A to B.

We are building strength that you can control, reproduce and progress for years.

Quality first. Then quantity. Then load.

Think of load intensity as a dial.The percentage of your 1RM you use changes the kind of work you can do and shifts the ...
21/10/2026

Think of load intensity as a dial.

The percentage of your 1RM you use changes the kind of work you can do and shifts the adaptation you are likely to get.

A useful rough map:

- 50–65% → technique, speed, power, higher-rep work
- 65–80% → hypertrophy + strength overlap
- 80–90% → strength-focused work
- 90–95%+ → maximal-strength practice, very high force production, low-rep work

These are zones, not borders.

Your body does not suddenly switch systems at 79% or 81%.

There is overlap.

A set at 60% taken close to failure can absolutely build muscle.

A set at 85% can build strength and still contribute to hypertrophy.

A triple at 90% can be high load intensity without being maximum effort intensity.

And the same 60% load can be used very differently depending on the goal: explosive reps for power, controlled higher reps for hypertrophy, or technical practice.

That is why percentages are useful, but they are not such granitic thresholds as we wish. And trust me: everything would be so easier if these were hard boundaries. That’s so desired that it is often claimed as real even if is not 😆

Load is one variable.
But then you have also:

Reps
Proximity to failure
Ex*****on
Volume
Rest periods
Exercise selection
Fatigue distribution

This is also why heavy loading is essential when maximal strength is the goal, while hypertrophy can be achieved across a much broader loading range if the sets are performed hard enough and with good ex*****on.

So I do not pick a percentage because it “feels hard.”

I pick it because of the adaptation I want.

Want more maximal strength?
Spend more time handling heavier loads.

Want hypertrophy?
Use a broader range and let volume, ex*****on and proximity to failure do their job.

Want speed or power?
Use a load you can move fast and move it with intent.

Different zones create different biases.

Know the goal > Choose the zone > Then execute it properly.

20/10/2026

One thing the triangle does not show well enough: the leaner you are, the more expensive “fast” usually becomes.

Somebody with a lot of body fat to lose can often push the pace more aggressively for a while and still get away with it reasonably well.

Somebody already fairly lean who wants to get leaner while training hard?
Now the bill arrives much faster.

Hunger goes up. Training performance gets touchier. Recovery gets worse. Muscle retention needs more attention. Patience becomes a lot more valuable, even if your personality hates that sentence.

So how does this play out in real life?

FAST LOSS + MUSCLE RETENTION

This is where the process needs to tighten up.

* protein intake needs to be taken seriously
* resistance training needs to stay in
* calories need more control
* weekends cannot become a lawless festival of “I deserved it”
* recovery matters more than people want to admit

You can do this, but you do not do it by improvising your way through the week.

FOOD FREEDOM + MUSCLE RETENTION

This is the adult option for a lot of people.

You still make progress. You still protect training performance better. You still get meals out, flexibility, social life, less mental friction.

What do you pay with?

Speed.

That bothers people because everybody wants visible progress yesterday, but slower progress that you can actually hold together beats another dramatic two-week sprint followed by a faceplant into biscuits and takeaway.

FAST LOSS + FOOD FREEDOM

This is where people start telling fairy tales.

You can sometimes get away with it for a short window, especially if starting body fat is high.

But the more aggressively you push fat loss while insisting on lots of flexibility, the more muscle retention, adherence and training quality start getting wobbly.

That is the trade-off.

And one more thing: weekly averages matter more than single meals.

One meal out does not ruin fat loss.

Three “cheat” meals, weekend drinks, random snacks, and the mysterious calories that apparently don’t count because you were standing in the kitchen?
That can absolutely wreck the weekly deficit while people keep insisting they are “barely eating.”

Also, fat loss gets far easier when your environment stops fighting you.

If every hungry moment becomes a duel against hyper-palatable snack food in your kitchen, congratulations, you have designed your diet like an idiot.

Make the default easier.

Keep protein easy to reach. Keep meals predictable enough. Keep the food environment less stupid.

And please remember: the best fat-loss phase is not the one that looks hardest on paper.

It is the one that gets you leaner without destroying your training, your head, your social life and the next month of your life afterwards.

So choose what matters most right now:

Fast loss?
More food freedom?
Maximum muscle retention?

You usually get to push two harder.

If somebody promises all three at full power, send them this.

And if you want a fat-loss plan built around your real life instead of fantasy variables, send me PROGRAMME.

Much love!

Beginners have an incredible advantage: almost everything works.Your first months of lifting are one of the easiest peri...
19/10/2026

Beginners have an incredible advantage: almost everything works.

Your first months of lifting are one of the easiest periods of your training life to make progress.

So use them well.

Learn how to squat, hinge, push, pull and brace.

Learn what a clean rep feels like.

Learn how much weight you can control.

Learn what RPE 7 feels like before trying to live at RPE 10.

Learn to train three times this week… and come back capable of doing it again next week.

That is the foundation.

Because intensity becomes much more productive once you have the skill to direct it.

Take a beginner to failure on a movement they barely control and often the limiting factor becomes technique, balance, breathing or simply not knowing how to produce force yet.

Give that same person a few months of good practice and suddenly pushing harder means something very different.
The results you see… oh! Amazing!
Now the target muscle can actually work harder. And it damn does.

Now adding load has a purpose.
Now proximity to failure becomes measurable.
Now advanced techniques have something to amplify.

This is exactly why I progress beginners through control → consistency → reps → load, instead of throwing everything at them from week one.

And the best part?

Beginners usually progress FAST anyway.

Enjoy that phase. It is GOLD.

Build skill while your strength is climbing almost every week.

Then, when the basics are automatic, we start turning the other dials.

More load.
More volume.
More effort.
More complexity.

First learn to train.
Then learn how hard you can train.

Address

Triq Maria Teresa Spinelli
Gzira
GZR1301

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