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Success Stories

Get Inspired to Get Fit!

Check these healthy weight loss success stories. It will motivate you to eat right, burn calories, and get the best body you’ve always wanted!

 

Train with khaled

“I started training with Khaled in March 2016. before meeting him I was constantly failing at achieving my fitness goal. I almost lost hope. Trainer khaled guided me through right exercises, food diet and tips to improving my lifestyle and habits. My body transformation came as a result of dedication, commitment hard work, and of course Khaled’s motivation and guidance.” Serge

 

 

 

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 “My  journey began in March 2015. It has been an amazing experience, one of my best investments. It has not only made me physically stronger, but an all around better person.Khaled is the absolute best Trainer. He has the patience  and never loses faith in your ability to reach  the unachievable. He pushes you to work harder, lift heavier, and always do one more, all, with the best and safest form possible.” Abdo Haddad

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“I never thought I could achieve such great results in this small period of time. Thank you Khaled for motivating me, training  me and teaching me how to take care of my health and body. You are the best, and I look forward to building and toning more muscles with your support.” David Saliba

 

 

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“I have been trying to lose weight for so long, and I have met many trainers with no real benefit. It wasn’t until I met Khaled that my life changed for good! He is the best trainer, he helped me lose weight, tone my muscles, and adapt a healthy lifestyle. The most important thing he taught me was that heavy weights are nothing without the proper technique. And he was focused on how to train not “how much you can lift”. He also made me realize that fitness is a lifestyle and shared with me his knowledge about food and nutrition. This guy is better than any dietitian I have ever seen. I never thought I could be the person that I am today, I know now I can still do better. Thank you Khaled!” Karl Sahyoun

 

How Can A Personal Trainer Help You?

Hello Everyone, and Welcome to my blog!

This month’s topic is about what I do as a personal trainer and how I can help You achieve your fitness goal and improve your health and life style.

I have met many people who showed concern and inquired about personal training, so I chose to talk about the benefit of hiring a personal trainer for two reasons:
1- To help people understand the purpose of training with a specialist and how they both contribute to achieving the best results.
2- To answer those interested but hesitant, and maybe help them find their reason to hiring a trainer.

As you will read below, I will further elaborate How a Personal Trainer can help you:

Motivation: we all try to avoid hiring a trainer, so we chose to do it on our own. We start motivated for the first few weeks, we hit the Gym and we train regularly. However, gradually we become discouraged especially when we stop seeing results and we get bored with the workout routines and then we quit. I bet we have all lived this scenario.
A personal trainer on the other hand will motivate you on your setbacks and help you pick up again. Also, he will mix and match workouts to always renew the routine and involve fun in it to boost your energy level and motivation. He will give you all the support and encouragement needed. He is dedicated to making you fitter, better and healthier, simply because your success, means his success as a personal trainer.

Consistency: Another benefit earned when hiring a personal trainer. Consistency is the key to progress in your fitness program. As we said earlier, sometimes we might aim too high and sometimes too low, and that will cause us to fail our plan. Success won’t just happen overnight and requires dedication and hard work.
The personal trainer will help you stay committed, focused on the routine and on the path of achieving your goal. The trainer won’t accept excuses and will help you set the right mindset and the right expectations.

Individual instruction: one of the best aspects for hiring a personal trainer is that he/she tailors a workout routine specifically for You. That is why it is always important to share your fitness goal, weakness, strength, or any information with your trainer.
Professional trainers will usually assess your fitness level prior to choosing your routines; they might also require a body composition test and will calculate your BMI. Accordingly the trainer will design the workout plan to meet your goal and to be suitable for your physical condition.

Effective workouts: We go to the gym, looking to lose weight, thinking the more time we spend on the treadmill the more weight we will lose. The truth is that we might be working the wrong muscle, or repeating the wrong exercise and wasting time with no actual benefit.
Quality matters. Although your workout frequency should be consistent and increasing over time, your workout session might not exceed the period of one hour. The reason is that with a tailored routine, you will do the right moves and you will achieve your goal, whether its weight loss, fitness training, or body building. Effective workouts will save you time and give you all the benefits.

Supervision:  designing the workout, doing the workout and then supervising the routine. The personal trainer will make sure you are doing the moves, the postures and the breathing technique right. All these details affect your body. The trainer will go through every move and will guide you with the exercises. This benefit will make you work the right muscle and will also help you prevent injury.

Evaluation: the scale is always a good indication in case of weight loss. It’s true. But your body measures, your fitness progress and your muscle toning need tracking, and your personal trainer is the one for the job. He is there to track your development from day one.
However, you must keep in mind that fitness goes hand in hand with your food diet. You should eat healthy and avoid unhealthy foods and eating habits. Also, you must reduce your alcohol intake and follow your trainers instruction for your own sake.

Personal trainers will help you a lot; they are the experts that will support you all the way towards your goal.  He is very knowledgeable of the body functions and fitness, and is an added value for an enhanced life style and a healthier body. However, the relationship evolves over time to form a team where they work together to attain their goal.  It takes will and dedication to make it work. Still have any doubts?

Khaled Hafez

 

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

Fitness and Mental Health. How?

Hello Dear Friends and Welcome to my Blog!

In this month’s blog I am going to discuss the link between Fitness and Mental Health. How does fitness effect our mental health and why?

The reason to writing about this topic is because many people consider fitness as optional while it is a must to maintaining mental health as it is also a major factor to leading successful lives and healthy bodies. Please read below for Fitness Benefits to Mental Health.

Exercise relieves Stress

It’s a well-known psychological benefits. Also one of the biggest reasons why people take up exercise. The science behind it is well documented, as well as it’s calming effect on a stressed mind. But how does a physically stressful activity on the body actually end up relieving stress?

Exercise releases neurochemicals into the brain. The big ones being endorphin, dopamine, and norepinephrine. These chemicals are associated with better cognitive functioning, alertness and elevated moods. In addition to dumping feel good chemicals into your head, it also helps purge stress hormones from your body cortisol and adrenaline.

Exercise gives you Emotional Resilience

One study separated participants between those who exercised regularly and those who didn’t. Both groups were equal in mood before the experiment. Then they were exposed to a stressful event. They observed that the physically fit group actually had smaller declines in positive mood than their more sedentary counterparts.

It seems that people who get regular exercise are able to maintain a more positive attitude  and emotional outlook  after something stressful occurs. This gives exercisers yet another level of protection from the day to day stress that happens to all of us.

Exercise prevents Depression

Preventing depression is even more important than fighting it. Research tells us exercise helps the symptoms of depression, but scientists didn’t understand how. At least until a study proved some key points. During stressful situations, there’s a harmful substance that builds up in the blood. The blood then carries that substance to the brain. People who exercise regularly have a protein usually produced by skeletal muscle  through physical activity. The more physical activity you do, the more protein produced. So by doing regular exercise you build up the amount of protein in your system. When stress strikes, the protein eliminates the harmful substance, and shields your brain from symptoms of depression.

Exercise improves Self-Esteem

Self esteem is important if we want to live a happy life. Low self esteem creates stress, depression, and anxiety. Also, it can negatively impact our job and academic performance.  If gone unchecked it can also cause a number of other unhealthy behaviors.

Exercise has been shown to affect self-esteem positively in all ages. Many studies reported finding a change in self-esteem through exercise. In fact, the more physically fit one was, the higher one’s self esteem. One final result they reported was that the type of exercise program could also affect the level of self-esteem. So if you’re looking to boost your self-esteem, go hit that pavement, pool, or treadmill.

Khaled Hafez

personla trainer, khaled hafez, train with khaled

Binge Eating and Ways to Stop it!

Dear friends,
Welcome to my blog! This month`s topic is about binge eating. I have many friends, family members and even my own clients seem to fall in the trap of this disorder. Some people workout on daily basis, but they never seem to lose weight although they have been consistent with their training routine. It is very critical to know the importance of our nutrition habits and food diets, and how it can affect our weights, moods and even emotional stability.
In my observations I have realized that some of them suffer from “binge eating”, which means
the consumption of large quantities of food in a short period of time, typically as part of an eating disorder.
Although they might not admit it, many people seem to use food as an alternative to fill emotional emptiness, boredom, anxiety, depression and more.
So, someday you feel depressed, anxious, and angry, so you head for the refrigerator and stick your spoon into a gallon of ice cream and you binge, the next thing you know you also ate the cake, the chips and whatever was there on the table. Then you feel depressed, anxious, and angry about bingeing and despair of ever being able to stop,
It’s not so much the amount or what you eat, but what it feels like. Is the food in control? After the first bite, can you stop?” If the answer is no, you’re on an eating binge. And I must say this can happen to anyone of us, but as it might affect our bodies and health on the long run, allow me to present to you way to prevent binge Eating:
Stop nighttime binges. On its simplest level, binge eating at night is often brought on by
starving all day, thus Doctors recommend that you eat a sensible breakfast and lunch, and you’re less likely to clean out your refrigerator at night.
Do something. Take your mind away from your forbidden food by focusing on
something that takes all your concentration, like reading a book or playing a puzzle, you can go for a walk. Just engage yourself in a mind full activity away from food. You will notice that you are really hungry, food just seemed as a waste of time and you can actually survive the rest of day.
Wait. If you feel the urge to binge, set the kitchen timer for 15 minutes and try to figure
out what’s going on: are you really hungry? Or is it because you are probably angry, bored…?If so, try to figure out why you feel so upset, and instead go for a run or a workout, talk to someone, just for you know, food won’t solve your problems”
Forgive yourself. You didn’t start bingeing overnight, and you won’t be able to stop that quickly either. Each small step that you take away from bingeing will help you feel better about yourself, but it can take some time to change your behavior completely. Forgive yourself in advance for setbacks. And just remember: To succeed, the trick is to try and try again.
Record your indulgences. Even if you’ve just eaten the whole box of Cadbury chocolate fingers or that large Lays chips, it’s not too late to do something about the binge, Write it down and track your eating habits, it will help you keep track and you can work on resolving what triggered the binge, so that you can figure out what to do differently next time.
khaled Hafez
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Should You Workout When You’re Sick?

Hello Everyone, and Welcome to my Blog!
Spring is just around the corner, and the flu season is on! So, I thought it would be a good idea to dedicate this month’s blog to discuss whether you should or shouldn’t workout when feeling sick?
I often get this question asked by many clients; some might be excited to skip the gym for few days, and many others might feel guilty about staying home with no physical exercise, especially when they are committing themselves to losing weight or improving their body shape!
So, should you workout when you are sick?
Ladies and Gentlemen, here is the answer: It depends on your sickness symptoms and also on the type of activity you will be performing. Read on for more info!
  • As a general rule, if your symptoms are above the neck, like a runny nose, a dry cough, a sore throat or a tearing eye, It will still be OK to exercise. However, if during the routine, you feel tired or  suffer a breath shortness then it will be better to reduce the intensity of your workout, or cardio activity; you could consider a walk instead of a run, reduce the weight you are lifting, or even workout for 30 minutes instead of an hour, etc. This could be a sign that your body is not feeling well and then it will be better to ease the exercise, reduce the effort to 50% or stop if you can’t go on.
  • If you are having sickness symptoms below the neck: stomachaches,muscle aches, chest congestion; if you have a cold, sinus or a flu, you should then avoid working out and rest until you recover. Don’t try to sweat it off, cause it might get you feeling worse. For example, If you work out when you have a cold it might develop complications such as bronchitis or sinusitis . Instead, Go to bed early and get extra sleep, drink plenty of fluids, avoid alcohol, allow your body to rest and recover your immune system. Besides, the flu or cold will be contagious for the first five to seven days, so you might also infect everyone at the gym.
  • If you have a fever, with a body temperature exceeding 38 degree Celsius, then you should consider resting for few days, and avoid all sort of exercises. Exercising will increase your body temperature internally, and this will make you even sicker. It might sound bad for fit people who work out every day, but the good news is that they usually recover from illness quicker and experience milder symptoms than others.
  • Now, when should you workout after you recover? Always listen to your body: take it easy and slow for a few days and then increase gradually. Start with a 75% effort and then give it your all. Usually a cold needs up to 2 weeks to completely recover, so pay attention to your body signs; if you are experiencing fatigue, dizziness or any other symptoms,  then choose a workout in favor of improving your health and not worsening its state.
Khaled Hafez
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My New Year’s Resolution: Get Fit

Hello Everyone, and welcome to my blog!
Merry Christmas & Happy 2019! May all your days be blessed with joy, peace and health.
I am so excited about the coming year and allow me to thank you for your support throughout this amazing 2018, it`s been a great success!
I take it  from here to discuss with you “New Years Resolution”!
The best part about new year is the hope it inspires. It is a new beginning, we put the past behind us and we start over!
We are full of hope and determination! We hope our lives change for the best, we hope to make a dream come true and we hope we become a better version of ourselves, maybe get fit, lose weight, improve our health, etc…  However, to make it happen we have to work for it.
I think most of us, including myself, always worked out the same plan. We wrote down our list of decisions and appointed January 1st our start date. Of course, we were fully drunk and tired from new years eve, so the first day doesn’t count, and so does the first week. We start postponing and it hits us along the way, and then we realize we re too lazy or too late. The enthusiasm is gone.
As you read below, I will give you few tips which I believe will help you stick to your health and fitness resolutions and make them happen:
1- “Begin with the end in mind”. They say that vision is the key to any success, and I couldn’t agree more! We must visualize ourselves in the perfect Job, perfect Body, our dream car … That image in our head will help us build and improve ourselves to  become that person eventually . This is our inner motivation that helps us rise up again every time we fail .
2- Set realistic goals. Dream Big, but also dream smart. A high percentage of failures  happen when we set unreachable objectives. A good way to do so is to divide your big goals into small ones, for example if you wish to get the six-packs, aim first to losing the additional weight, losing the fat, training and eventually the six packs.
3- Start immediately and make it a habit.  Your Habits will form your destiny. One of the biggest mistakes that keep us from achieving our dreams is our habit of postponing and delaying. Commit yourself to working out until it becomes a habit. Later, When your health improves, fitness will become  part of your life style, and you will actually try to influence those around you to do the same.   
4- Prioritize and simplify. You don`t need a billion goal. It is the quality that matters. Set few important goals, and arrange them by priority, and then hit it off. As many goals may be connected, start with the most important and the rest will follow gradually. This way you could stay in control of managing your list of resolutions if you need to modify it.
5- Do not compare. You don’t know what others had to do to get there. Since every one of us has a unique story, try to stay focused on yours. Do not allow negative people to influence you, whether they failed or succeeded, let your inner motivation and purpose be your guide.
6- Stay positive. As the year goes by, We might feel demotivated at times, frustrated with negative thoughts and setbacks. It is very important to stay optimistic and patient. Remember, every small step in the right direction is a step towards success. When it comes to improving your health and getting fit, you must realize that it is a process and it doesn’t happen overnight.
7- Hire a professional. Earlier, I wrote about the benefit of hiring a personal trainer. One of the benefits was consistency. When dealing with a professional you will be able to see results faster and feel more committed, motivated and dedicated. The trainer will be able to track your performance and guide you to the best practices to improving your health and losing weight. 
 Khaled Hafez

 

The Workout Rituals: Get the best out of your workout!

Hello Dear Friends, and welcome to my Blog!
I love Summer, the days get longer, the nights are wilder, and there are plenty of delights to try everyday, plenty of outdoor sports to enjoy, even workouts get more fun and we sweat more, we get the feeling that our body is burning more fat than usual.
I admire people who take advantage of this season to also improve their health and fitness, always keeping it moderate and balanced, they make the most out this lovely hot weather. This article is dedicated to those people out there. I am going to give you tips for the best workout rituals, to make the best out of your training and exercise. These are general tips for weight training and body building routines. I will cover the basic pre and post  workout rituals that have a great effect of on your body and muscle growth. Please read ahead:
Pre-workout rituals:
Eat for Fuel:The timing in which you eat a pre-workout meal or snack depends on your digestive tendencies. In general, munching on something an hour or so before exercise should provide you with an adequate amount of energy; However some people get an upset stomach when they eat too close to a workout. Regardless of the timing, make sure you eat some carbs and protein.Toast with peanut butter is a good option because it contains carbs, fat, and protein. Fruits like bananas, apples, and oranges are complex carbohydrates, which are a more sustainable form of energy. A protein shake or bar also works.
Hydrate: Hydration requirements hinge on variables like age, gender, weight, height, and the intensity of your workouts. As a guideline, it is  recommended that active people drink 500ml of water prior to exercise. Hydration is very important and can’t be understated. For one, you’ll be more comfortable while training and will prevent battling things like muscle cramps and dizziness; plus, studies show that adequately hydrated athletes perform at higher levels than dehydrated athletes.
Warm up: A well-designed warmup increases muscle temperature, core temp, and blood flow. It should also allow your tendons to get warm as well. This will help the muscles work at optimum strength and power. The objective isn’t to get completely drenched. Spend five minutes working at a low to moderate level on a treadmill, stationary bike, or rowing machine.
Post workout rituals:
Stretching: As you perform contraction after contraction during your workout, your muscles are left in a shortened state. Stretching helps to reset your body to a natural position and posture. Thus, When you finish training, you should immediately  stretch the muscles involved in your training. Stretching after a workout helps to reduce muscle fatigue. When you stretch after a workout, your muscles are warm and you benefit from increased blood circulation.
Eat a quality meal: At this point, most men know or at least have heard about the importance of pre- and post-workout nutrition for maximizing training progress. It is so important to get a quality meal with complex carbohydrates, a lean protein source, a milk product, and a few fruits and/or vegetables. This gives your body the nutrients you need and boosts your metabolism to further maximize your recovery and provide you with energy for the rest of your day.
Rest: Rest is by far the most overlooked aspect of a quality training program. After you work out, your body needs time to recover and rebuild. If your body isn’t given a sufficient quantity of quality of recovery  time, it will be in a high stress state, which has negative implications for body composition (fat gain, muscle loss) and performance (decreased strength, speed and endurance). While it’s not always reasonable (or even desirable) to lounge around or nap after a workout, it is paramount that you get a good night’s sleep. This will help ensure an optimal hormone profile and keep your total stress levels under control.

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.
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.