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Category Archives: tips

How to Stay Active in Autumn?

Hello Dear Friends, and Welcome to my Blog!

Fall is here! Summer is almost over, schools are back and almost everyone is resuming their work and life routine. Although it may seem like fun is over, some people feel good about having their lifestyle organized and look forward to starting over a new season, as a new beginning to a better version of themselves.

I would like to seize the occasion to discuss the importance of maintaining a healthy and balanced lifestyle during autumn. Thus, I will dedicate this month’s blog to offer you some useful tips to staying active in Autumn and also to adapting yourselves and making healthy changes to improve your health. Read on for autumn fitness and nutrition tips:

Keep on exercising: Exercise is important now as in any time of the year. As the weather cools, stretching is even more important, as is exercising indoor. Yoga and other flexibility-enhancing movements will help us stay young and fit. Also, it is important to note that we feel as young as our spine is flexible. Our weight work and aerobic activities are  also vital and will help us stay fit, toned, and strong and will support the immune function and circulation. A vital body rarely gets sick.

Boost your immune system: With the changing season, now is the perfect time to boost your immune system.   Mother Nature will help you boost your immune system through some of the best natural immune-boosters such as: drinking plenty of fresh water, eatinng  plenty of raw foods, garlic, lysine, probiotics, Vitamins B, C and D, E3 Live, mushroom, zinc and honey.

 Drink sufficient water and stay warm: You may not feel as hot as over the summer months so you might not feel the desire to drink as much, however, fluid loss is still an important consideration. Avoid cold drinks and ice, and Keep warm and start getting into those yummy soups!

Limit your alcohol intake: Alcohol can have many negative impacts on the body. It is high in calories and lacking nutrient value. Some researchers have also suggested that because alcohol is metabolized in the body first, any food consumed in combination with the alcohol will be more easily converted to fat. And finally, when you drink alcohol, You may be more inclined to indulge or make poor choices because you aren’t able to think clearly.

Eat healthy foods: Diet is an important focus now and you must learn to enjoy good foods. Most of us need more protein and heat generating foods in the colder months. They will keep our blood and energy moving.

Khaled Hafez

Workout tips to try at Home. The Bridge!

Bridge or Butt Lift workout
Benefit: Glutes and Hamstrings
No Equipment needed
1 – Lie flat on the floor, on your back with your hands on your side and your knees bent. Your feet should be placed around shoulder width.  This will be the starting position
2- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
3- Slowly go back to starting position as you breathe in.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

 

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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.
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