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lunges exercise

Workout Tips to try at Home. Lunges!

Hello Everyone,

Today I will introduce to you The famous lunges!

This  is an easy-to-learn, safe and incredibly effective exercise.

It helps you improve your balance and coordination and of course strengthen Your buttocks and legs.

Just follow the steps:

1- Keep your upper body straight, with your shoulders back and relaxed and chin up. Find a point to stare at straight ahead, to keep yourself from looking down and keep your neck straight.
2- Consciously engage your core. This will help with your balance and tighten your tummy.
3- Step forward with one leg, lower your hips by bending both knees until they are both roughly at 90 degree angles. The farther down you go, the more challenging the exercise. Do not let the knee of your front leg extend past the foot. It is critical that stays at a 90 degree angle.
4- Keep the weight in your heels and push yourself back up to your starting position. Just straight up and straight down.
Repeat, starting with the other leg.

train with khaled

The Weight Loss Myths: Why am I not losing weight?

Hello Dear Friends and Welcome to my Blog!

This month’s topic is dedicated to all the hard working individuals trying their best to lose weight and failing at every time. Every day, I meet someone complaining about not losing weight although he/she is working out every day, eating too little and probably doing both. I guess this is why many people give up too easily and get back to their unhealthy habits!

In this blog, I will explain some of the weight loss myths that most people happen to believe while those  can be the reason behind not losing weight!

Myth 1: Starving myself is the best way to lose weight

Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer term weight gain. The main problem is that this type of diet is too hard to maintain. You may also be missing out on essential nutrients as crash diets can be limited in the variety of food consumed. Your body will be low on energy, and may cause you to crave high-fat and high-sugar foods. This can lead to eating those foods and more calories than you need, causing weight gain.

Myth 2: Skipping meals is a good way to lose weight

Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the amount of calories you consume and increase the calories you burn through exercise. But skipping meals altogether can result in tiredness and may mean you miss out on essential nutrients. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain. Instead, stick to a  3 to 5 meals per day plan and eat smaller portions and healthy foods.

Myth 3: I exercise too much

Yes, you read that right. Exercise is important, but  being too focused on it can backfire.
People think that if they exercise they will magically lose weight, and then they get frustrated. In fact, about 80% of dieting time and energy should be focused on nutrition and 20% on exercise.

Myth 4: I eat too few calories

The biggest pitfall I constantly see my clients falling into is the calorie counting trap. Many women come to me struggling to follow a 1,200 calorie per day diet and ask me what would help them to feel more full during the day. My answer is always to eat more! We live in a culture that is so obsessed with calorie counting that oftentimes we are depriving our body of the very nutrients that will actually help us not only to live healthier, but lose more weight. In my practice I try and help my clients transition from counting calories to counting nutrients because at the end of the day, what you eat is just as important as how much you eat.

Khaled Hafez

What are the best Butt Tips?

Hello Dear Friends and Welcome to my Blog!
It’s Summer already! The heat is up and everyone is working hard, trying to look their best in swimsuits before hitting the waves.
A body part that is always under focus of almost most Women and Men is the “butt”. Everyone is looking to tone their lower backs as it really affects the overall look of a healthy fit body.
Below, I have managed to collect the best tips to toning and working your Butt muscles for the best look this summer.

1. Use Weights, Not Just Your Body Weight
It is all about saving time, so try to add weights to basic moves like squats or step ups to maximize your results. You will work your glutes harder and burn more calories. Place a body bar or barbell across your shoulders, or hold dumbbells.

2. Try the 30 Second Rule
Instead of rushing through squats and lunges, try to hold for 30 seconds at the lowest point of the move. This, not only helps to spice up your routine but also allows you to take an extra deep contraction through your glutes and core and stabilize your spine before lifting back up.

3. Take It Slow
When I see people swinging their weights quickly at the gym, I have to stop myself from walking over and correcting them. most people think that the faster they lift, the sooner they will finish, but rushing through your strength routine not only cheats the clock but also shortchanges you of your results. Slow down by pretending you’re underwater; take at least 4 counts to lower into a squat, and then 2 to 3 to come up. Your muscles will have time to fully contract, maximizing the move’s potential.

4. Do Mini Workouts All Day Long
Try to make the most of mini breaks throughout your day. keep a set of ankle weights in your desk drawer for example and do standing leg lifts or leg extensions during phone calls. Waiting in line at the bank becomes a chance to do calf raises. on walks, try to do lunges. All those quickies add up to a better booty.
5. All Time Favorite Butt Moves:
The Bridge
It might look easy, but this exercise will end up kicking your butt. Here’s how to do it: Lie face up on the floor, knees bent, hands at sides, abs engaged, and lift hips 10 to 15 cm. Lift hips 3 cm more while pressing into palms; hold for 3 seconds, then lower back to first lifted position. Do 15 times. Next, do the same move with right leg extended toward ceiling, squeezing through left glute. Do 20 to 30 small pulses; switch legs, repeat.


Modified Warrior 3
Stand with hands on hips, knees slightly bent. Bend forward from the waist, bringing torso parallel to the floor while extending right leg behind you, foot flexed. Bring arms out to sides and slowly bend your left knee 10cm, then straighten. Do 10 to 12 times; switch sides.


Side Squat
Many people hate squat because it’s hard and, well, it hurts. But it’s one of the best lower body strengtheners: the weighted lateral squat. To do it, stand with legs shoulder width apart, with a 5 to 10kg body bar on your shoulders. Squat down, taking a big step to the right with right foot. Hold for 5 counts, contracting glutes. Return to starting position, dragging your right foot back. Alternate sides for 20 reps.


6. Keep Your Rear in Plain View
If you’re not in love with your butt, you may hide it under long, wide T-shirts. But If you are targeting a body part, make sure you can see it in the clothes you wear. It’s motivating to see those muscles working while you sweat! Focusing on your butt? Wear yoga pants or tight fitting shorts.
7. Stick to Positive Support
Always visualize yourself in the body you are trying to get and keep positive reinforcement. Never look in the mirror to hate your body parts but to motivate yourself into achieving your fitness goal, whether it is losing weight, toning your butt, the six packs, or just anything. Positive self talk is also one tip to believing in yourself and improving your self esteem and motivation.
Khaled Hafez

Am I Fat, Fit or Skinny?!

Hello Everyone and Welcome to My blog!
February just made it into 2017! It is the month of Love; nothing is ever more important than loving yourself and by “love” I mean cherishing, accepting,and embracing every aspect of your body, mind and soul. So, to help you nurture your self love, I am going to discuss something almost all my clients frequently ask me about: Am I Fat, Fit or Skinny?!
As a matter of fact, I dealt with many fit ladies who are looking to lose more weight and always consider a smaller number on the scale, but the truth is you can still be “Chubby” and healthy. Health should be your aim.
So what exactly does it mean to be thin, fat or healthy, and what is most important for good health? Read on for some answers.
How Good Is your BMI, and what is your body fat percentage?
The body mass index (BMI) is now the new scale! It has replaced the old height and weight charts and is considered as the most widely used tool to assess whether someone is at a healthy body weight range. Both men and women use the same formula, a ratio of height to weight that helps assess whether they are underweight, normal weight, or overweight. For most people, the BMI is a good assessment of body fat, overweight, and health risk. But it  may not be accurate for those who are muscular, of short stature, or elderly.
In general, BMI between 18.5 and 24.9 means that their weight is normal, or “acceptable”. A BMI between 25.0 and 29.9 means a person is overweight, and those with a BMI over 30.0 are considered obese.
Click here to Calculate your BMI
Another tool is the body fat percentage aka body composition. By definition it is a term used to describe the percentage of lean mass to fat mass that contributes to an individual’s total body weight. Your body composition is calculated from the percentage of body fat, muscles, bones, water , and tissues in your body and provides a more detailed estimate of your conditioning. Body composition evaluates the breakdown of fat and gives you an estimate of fitness level and health risk. Below is a chart for fat percentages and fitness level classification.
Focus on Fitness
Ironically, many people have a normal weight but aren’t considered fit, while many others look fat but have a good fitness level. Now the best combination is to have a normal BMI and a low body fat percentage.Thus, It is always recommended to focus on fitness and exercise for the ultimate benefit.
The benefits of exercise go far beyond burning calories. It is essential to prevent and reduce risks of many diseases and improve physical and mental health. People who are physically fit are also healthier,  able to maintain their most optimum weight, and are also less prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. Fit people are both physically and mentally  strong and lead better lives overall.
Health experts encourage adults to be active every day from 30-90 minutes, depending on their goals. A half-hour daily is the guideline for everyone; 60 minutes is recommended to prevent weight gain; and 90 minutes is the recommendation for people trying to lose weight.
 Khaled Hafez


workout to try at home

Workout Tips to try at Home. Squat!

Hello Everyone!
This months` workout is Squat!
Benefits:Builds Muscle in Your Entire Body especially quadriceps, hamstrings, and calves, tone Your Backside, Abs and burn more fats. 
Guess what: No equipment needed!
Your head should be facing forward. Keep your chest up and out.
This is the position you try and keep your back at through the movement. Your feet should be shoulder width apart. Hold your hands out in front of you at shoulder height. Doing this will help you keep your balance.
Sit back and down like you’re sitting into an imaginary chair. Head still facing forward. Your upper body will naturally bend forward a bit to keep you balanced. Keep lower back slightly arched and don’t allow it to round as you descend.
When you are in the middle of the squat, your hamstrings come close with the calves. Keep your body tight and push through your heels to bring yourself back to the starting position.Repeat.

Fat Facts and Weight Loss!

Hello October, Hello Dear Friends and Welcome to my Blog!

This month’s article is about fat facts and weight loss! I know that we are all back to tracking our food diet, weights, and body shape. Now we all want fast results, we start excited for the first few weeks, all disciplined and we lose few pounds; yet, as we hit the weight loss plateau (when weight loss slows down) we lose hope and start to think our routines are not effective anymore.
While this might be true in some cases, we need to understand our body fat types and mechanism. If we simply know how fats are formed we will know how to adjust our eating and exercises habits and how to treat our bodies’ reactions as well.
Thus, as you read below I will inform you about Body fat: all what you need to know about Fat and how to beat it!
By definition, Fat is one of the basic components that make up the structure of your body. It is divided into two categories: Essential fat and storage fat. Essential fat is necessary for the normal healthy functioning. It is stored in small amounts in our bone marrow, organs, central nervous system and muscles. Its average percentage in men is around 3% of body weight, while it can reach 12% in Women, considered as “sex –specific” for breasts, pelvis, hips, and thighs.
Storage fat, on the other hand is the fat accumulated beneath your skin, in specific areas inside your body, and muscles. Men and women have similar amounts of storage fat. Now, if you investigate our storage fats, you will understand that there are 2 types:
  • Visceral fat also known as active fat: deep fats stored within the abdominal cavity around the liver, pancreas and intestines and it is active because it can dangerously affect our hormones and can lead to serious health problems and diabetes. It is the fat burned first when we start our weight loss program. To lose visceral fat we must focus on adjusting our nutrition and life style by eating healthy foods, sleeping well, reducing stress levels, limiting our alcohol intakes and quitting smoking.
  • Subcutaneous fat and also means under the skin.” It contains not only fatty tissues but also blood vessels, essential for oxygen supply, and have positive role as a shock absorber, against trauma, and also stores energy used during periods of high activity. However, for people concerned about their look, It is the fat we most see lying under the skin. Too much fat can cause the skin to become tight or stretched, and result in cellulite or a dimpled look of the skin. It is the fat burned last and it is the most difficult.
      In order for us to reduce the subcutaneous fat, we must workout harder and train more often, and we must follow a strict food diet cutting off sugar and carbs, fattening foods and also reducing our calories intake and meals portions.
        written by khaled Hafez


nutrition, health, train with khaled

Nutrition: You are what you Eat!

Hello Dear Friends and welcome to my Blog!
January’s topic is Nutrition. I know many people who are comfortable with their unhealthy eating habits. They know they don’t have the average healthy diet and they don’t feel they need to lose additional weight or change their routine. Maybe they are afraid to give up on their guilty pleasures, maybe they suffer from an emotional disorder, and are not aware of their condition, or maybe they just take health for granted!
As the title indicates “you are what you eat”, I want to emphasize on the importance of a healthy nutrition for an overall well-being; because our eating habits reflect on our lifestyle, which mirrors our way of thinking, decision making and health, which reveals the quality of life we lead, and thus gives us a clear indication to a predefined destination, and then we call it destiny.
In my research on fitness and health, I came to conclude two key elements for a better self through nutrition: Balance and Self-awareness. Please read below for tips on how to maintain these 2 major life changing factors when choosing your meals:



  • Food and Alcohol intake: the ideal nutrition involves vegetables, fruits, protein, and carbs; all moderately consumed for a healthy body. The best combination is a balance between what you want to eat and what is best for your body.
    However, as said earlier, you don’t have to stop eating junk food, at least not immediately. Just know the nutrition facts about these meals, evaluate the risks and know your limits. When you weigh the benefits against the threats you might realize it is not worth the sacrifice. The same applies to Alcohol. Besides the risk of a hangover, drunkenness and embarrassment caused by excessive alcohol intake, spirits add fat to your body and damage your brain and health. It would be then beneficial to balance how and when to stop.
  • Lifestyle and workout: sedentary life style, active, to very active and athlete. The type of movement we do is equivalent to the amount of calories we burn. When you move, you improve your metabolism, burn more calories, then you are more likely to be healthy and have a better life. Again, to avoid the extreme opposite, I recommend balancing your food diet with your physical activity. Your consumed calories should always be less than the burned ones, to avoid weight increase. For the best outcome, include workout in your daily routine.
  • Calories count: This technique helps you with the weight control and nutrition analysis. Too many apps are available to help you track your food quality and measure your progress. Calories count can be so effective in balancing your food intake and exercise. It will also provide you with the nutrients and facts about almost all foods.


  • Emotional stability: Many of us tend to eat more when angry or upset, all leading to a more emotional vulnerability which eventually worsens our state. A healthy food diet and a balanced life style help us stabilize the chemicals and hormones in our body, and prevent many psychological disorders such as depression, binge eating, panic attacks and more…
    The same works reciprocally, when we starve ourselves, or skip meals, we become nervous and lose focus. I am sure we have all felt this way at some point when we tried to skip breakfast for weight loss. We suffered headaches, stomachaches; we were mad and eventually stopped dieting and ate even more.
  • Health condition: Being aware of our health condition is very essential for our nutrition, and vice versa. A good technique is to pay attention to our body signs and have regular checkups to keep track of our health. Maintaining a balanced nutrition is the best way to prevent serious health problems. Thus knowing your body’s weaknesses and strengths will help you make wiser food choices.
  • Body composition: this test usually describes the percentages of fat, bone, water and muscles in our bodies. It is a good way to learn about your body compounds, so you can improve your lifestyle in order to avoid later complications. It will help you set your BMI, adjust your food diet, and boost your health.
   Khaled Hafez
exercise wonders, benefits, health, happiness, fitness

Exercise Can Do Wonders to your Health!

Hello Everyone, and Welcome to my Blog!
We all know that working out is essential to staying healthy, but we never knew to what extent.
Now, what we should actually emphasis on is how exercise can do wonders to your health!
Want to know why? Read ahead…
Exercise reduces stress. If it has been a tough day, take a walk or head to the gym for a quick workout.One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. So go ahead and get sweaty!
Exercising boosts happy chemicals. Exercise releases endorphins, which create feelings of happiness and euphoria.Studies have shown that exercise can even alleviate symptoms among the clinically depressed. Thus, doctors and therapist usually recommend that people suffering from depression or anxiety or those who are just feeling blue can spend a good amount of time working out, as part of their cognitive therapy.
It Improves self-confidence.On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth.
 Exercise controls weight.Exercise can help prevent excess weight gain or help maintain weight loss.When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Increase relaxation and sleep comfort.Working out, even a moderate one can be equivalent to a sleeping pill, even for people with insomnia. Moving before bedtime raises the body’s core temperature. When the body temperature drops back to normal a few hours later, it signals the body that it’s time to sleep.
 Exercise beats health conditions and diseases. Note that regular physical activity can help you prevent or manage a wide range of health problems including stroke, metabolic syndrome, type 2  diabetes,depression, and certain types of cancer, arthritis and falls.
therefore, the bottom line is, exercise and physical activity are a great way to feel better, gain health benefits and have fun. Go ahead and help yourself in order to conquer the world with your good looks and self confidence.
Khaled Hafez

Workout Tips to try at Home. The Plank!

Hey there,
Today I will introduce to you The famous Plank!
This Type of exercise improves Strength.
 you will mainly work yourabdominal muscles, the only equipment needed iss your body!
 Step1: Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
Step 2: Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
why people cant gym

Excuses for why people can’t gym!

Hello Dear Friends,
There is a good quote I ran across the other day, and it really inspired this article. It says “We all have the same 24 hours a Days. The difference between fit people and unfit people is how they use those 24 hours!”
And it’s so true. Trust me I have been around a lot.
I bet that many of us think about losing a few kilos while we pretend to be busy working. But only a few lucky ones can actually do it. Why?! The answer is simple: They actually make time for it. Most of the health freaks get enrolled in a gym but quit few weeks later. Reason? Well, there can be plenty. But these are mostly excuses. People from all ages believe in remaining fit and healthy these days, but find it hard to follow the hard-core gym-ing routine. Today, I will list out those “reasons” which stop you from hitting the gym. So, beware of these, if you wish to lose weight, build muscle, be fit, you will have to change some old bad habits.
Here are some common reasons of why people can’t gym:
Can’t stop binge eating
Many people have this habit of indulging oneself in excessive eating of chocolate, junk food, sweets and other food cravings. One cannot control their constant desire for food. Result? They go straight to the fridge, sweets jar, chocolate drawer… and won’t stop until they’re sure there is no more.
Now the main rule about fitness is healthy diet. Don’t avoid completely, you just need to control your cravings and to sneak out on those unhealthy food items. Junk Food is the main reason why you gained weight from the first place and it can be the reason that is keeping you from going to the gym. You must eat at least 2 hrs. before your workout and healthy foods for recovery. This new habit can teach you to eat “wisely” since you have to control your intake on food.
Excessive laziness
So its Monday afternoon, you just came back from work and you have nothing to do. You know you have plenty of time to go to the gym, or simply go for a run, but instead you chose to wear your sweat pants and sit on the couch, watch TV!
I have a friend of mine, who has all the time in the world to work his ass off and get the body he always talks about, and he never does, sometimes it too hot, too cold, tired, sleepy, angry… endless excuses.
While exercise will actually keep you active and motivated, too many people admit that their Laziness is one of the biggest barriers in losing those extra kilos. It can also be one of the reason why people avoid gym. Excessive laziness leads to putting on pounds of weight. So, stop being lazy and get into your gym gear. Start exercising to lead a healthy life.
Work stress
Going to gym and working out can be the best stress reliever. But, sometimes we feel overwhelmed with tasks at works, deadlines, immense work load. We feel stressed out and we may refrain from hitting the gym. After a day of hard work in the office, you don’t really want to run on that treadmill. Yes, quite true!
However, we must realize that working out releases stress, and help you replace negative stress with adrenaline, and it in somehow stabilizes your mood, and boosts your energy level, and makes you feel good. Besides, the following day at work, you will feel energetic, motivated and ready to do the work.
Lack of sleep
Lack of sleep decreases the energy levels in the body which makes it harder for a person to carry out a good work-out. Sleep deprivation is not good for health and makes less motivated. It also makes you less likely to grab your exercise gear and go to the gym. So one should get a proper sleep in order hit the gym and exercise.
So if you  think you don’t Have time, think again my friend. so grab your snickers and lets hit the Gym!
Khaled Hafez