For those who care about buffness

Posts tagged “new year resolution

new year delays

happy new year to you all.
well lucky i didn’t have any resolutions to start exercise, i have now been sick for 2 weeks.
nasty nasty dry cough that wont go away, and i had fever all of last week. only thing that vaguely worked was to take morphine based cough medicine to cancel the coughing reflex. lovely. now am left w a lingering cough, and what feels like a torn intercostal muscle on the right of my ribcage probably due to coughing.
how. fucking. annoying.
so no workouts for me for almost 2 weeks. i did some tuck planche holds a couple of days ago, and holding for 15 seconds felt like the end of the world already when you’re holding back from coughing.
am not sure what to do w that intercostal situation. my thorax is sore generally from all the coughing and i have lost about 3kg due to inactivity and water loss. but am not sure working out right now is a very good idea.
and that is assuming it is an intercostal muscle issue. and not pleurisy. time will tell.
meanwhile, i am dreaming of when i can get back to training… i hate being off sick.
speak soon with some new training ideas for 2016 to share with you all!

i wanna be buff… i don’t know where to start or what to do!

so you have decided you want to be buff but don’t really know how to go about it? or you’ve tried in the past and it didnt work.

firstly, congratulations for deciding to do something about your fitness. now that’s it for the standard PT blurb. from now on it’s zaki speaking.

the key thing to understand when you want to get fit is that being fit is a lifestyle. it’s not something you “achieve” it’s something you reach and then maintain. it requires an understanding of your body and what you put in it as well as how you use that body.
i have heard countless times ppl saying they did a fad diet for a month, lost weight and then put it back on straight after they went back to their normal habits. this just proves the point i made above. as a general rule. most ppl do not seem to understand that being fit is not just for xmas.

so how do we go about it? diet and exercise should go hand in hand as one alone will not get/keep you fit. but let’s talk about diet first.

you need to examine your eating patterns and habits seriously and then take steps to rectify (if needed). a lot of ppl do not have breakfast for example which is one of the nastiest things you can do to your body. when you wake in the morning, your body is starved of nutrition for 8+ hours. during your sleep, your body repairs itself,  and builds muscle. it’s important to give it quality nutrition first thing.
what is quality nutrition then? well yet again i need to digress a little bit and talk about the different food groups, like protein, carbs and fats. protein is what everyone talks about. it’s the building block of muscles and many many other boring things. fats are the vilified category (tho essential to maintaint our bodies!!!), which is actually not as problematic as carbs. carbs are of 2 sorts: the complex ones and simple ones. (am simplifying this for the sake of brevity, this is just an overview, feel free to go find out more on the mighty google!)
carbs are a source of energy for our body, and we do need them. but we need to look at our intake of carbs and the type of carbs as well when we eat that rice or that mars bar.
fast release carbs (like a mars bar) affect our blood sugar levels very fast, and give us the exciting sugar rushes which are almost always immediately followed by the dreadful crash where we struggle to keep our eyes open in front of the computer. i know all about it, for years i relied on that can of coke to keep me awake after lunch!
back to the breakfast. a cereal bar isn’t healthy. cornflakes aren’t healthy. do not believe Kellogg’s brainwashed propaganda. we aren’t fucking cows and do not need to eat grains to be healthy. and having just a coffee is definitely not healthy!
do you want to know what i think is healthy? bacon. fucking BACON. it’s high in protein, it’s high in fat and and contains hardly any carbs. your body will find a source of building blocks in bacon and fat to burn as energy.
so have bacon and eggs for breakfast. have copious amounts of water. you can thank me later. as for the “i have no time in the mornings” excuse, PLEASE spare me. just get up earlier. come on. make it work. you think it’s easy for anyone who does that? hell some ppl go to the gym at 5am to make it work w their workload!
so what happens after breakfast. it is preferable (tho sometimes it requires a lot of organisation) to ingest food more often in the form of smaller meals, rather than wait sometimes 6 hours before your next meal consisting of mostly chips and ale. so i would like to suggest as much as possible to have a healthy snack mid morning, like nuts and a fruit maybe. and water. HYDRATE!
then comes lunch. if you must have carbs, now is the time. moderate amounts of carbs are ok. but make sure you eat some greens. kale, spinach, broccoli whatever as long as it’s dark green. there is no such thing as eating too much green veg! you could for ex have chicken breast with roasted sweet potatoes and broccoli. whatever. just prepare it the night before. freeze it. anything will do. get organised. take lunchboxes. if you won’t thank me, your wallet will.
mid afternoon. you’re comatose from lack of your usual soda sugar boost. time to get that healthy snack out again! nuts. oatcakes w peanut butter, apple quarters dipped in almond butter (my favourite!).
dinner, do something similar to lunch. do not eat just before bed. drink water instead. but not too much as it will make you pee… you’re starving before bedtime? have cottage cheese. something casein based. NO CARBS.

oh and as a side note, i’d recommend avoiding sodas. they’re a nasty piece of work. and that counts for the sugar free ones too. they’re just full of toxic shit and will deplete your bones. in fact if you want a soda, for the love of your cancer free self, have a “full fat” one.
and look at the ingredients in the stuff you’re eating. avoid the manufactured shit, avoid EEEE stuff, and check the contents in terms of calories and nutrition.
note that i didnt say anything about alcohol. it’s a waste of my digestive system frankly and of my saliva to talk about alcoholic beverages. but ok some ppl think it’s fun, and some might like the taste of it (it’s ok to have a gourmet sip of something expensive that said!).
just be aware that the pint of lager you are sipping on will go straight to your waistline, and ladies, that goes for the wine ending up on your thighs (and if it’s a red it makes you look like a witch too and stains your teeth!).

so well, to summerize i guess what am saying is, be organised and plan your meals ahead, have healthy “pit stop” snacks during the day to combat the carb cravings, and check what you eat.

now let’s talk about exercise. as i mentioned earlier, dieting without exercising is like sex without climax. it just doesn’t get the job done.

so, the reason why your body isn’t burning many calories is simple. you don’t move enough. it’s easy enough to remedy that, yet ppl don’t do it. you have to exercise clever. you want to maximize the impact of a workout and keep the workout itself short and sweet. do not run for 30 mins unless you’re training to be a marathon runner. that’s stupid and you will injure yourself.
how about i told you that if you ran for 4 mins you could crank up your metabolism the same way as if you ran for hours on end?
yup… 4 mins. TABATA intervals. ask me or look it up yourself if you’re too proud.
forget cardio. it’s useless (i said it!).
you wanna lift. lift heavy. lift intense. dont stop. like they say, “train insane or remain the same”.
you wanna exercise everyday. you want to follow your progress. i am not gonna give you a generic workout, because just like a diet, we’re all individuals and some things work for some but not others. (if you want a workout email me or leave a comment and i will do it. however, as this is my job as a PT, i do charge for that. advice is free, but workout plans aren’t!)
but as a guideline, think high intensity interval, deadlifts, kettlebells, squats, battle ropes and the like. you will feel like your heart is about to come out of your chest. it’s normal. it’s the point.
and once you start seeing results, you will be hooked. you will then spend your whole office shift thinking of your next workout and how you will hit that rope trainer, and how you will blast through that plateau on the smith machine. your metabolism will process the food you ingest to the best of its capabilities and you won’t need to read this kinda blog entries anymore. instead you will look at your friends and go “hey mate, wanna check out the gym with me later tonight? i have a free pass”. and when they say “haha it’s friday am going for a pint you fool” you will think that your mate doesn’t know what’s fun. or perhaps that’s just me.

right well i hope this article is a little helpful. i know i insist on things like lifestyle choice. but the truth is, it is. and unless you really want to be fit and commit yourself to that quest, nothing will happen.
join me. now.

NY pure gym resolution!

pay less get more! i basically decided to cancel my fitness first membership and get one with pure gym instead. since i got made redundant i do not fancy having to cycle 20mins to farringdon for the sake of going to my old crappy overcrowded fitness first gym. let’s see if they will let me cancel my membership early with a redundancy letter!

so well, i registered to pure gym online, found a promo code and waived the registration fee so am only paying the £19.99 pcm basically. after 12 months apparently the monthly fee goes up to £25.99 but well, by then i might cancel (only one month notice) and re apply for membership to keep the costs low. also this branch is in holloway road but they have been promising a branch would open in finsbury park for almost 2 years now.

anyhow registration process was dead simple, it’s literally all online. you get sent a pin code and that’s about it. for £6 extra you can also use any other pure gym you like. the upgrade can be done online!

this is truly the way every gym should be nowadays. noone cares about fancy towels or tvs or wifi or the like. everyone wants the freedom to cancel their contract whenever without being tied for a year or more. ppl want cheap gyms which are open late and early. if they want assistance they know where to find ppl and do not need to be nagged.

i will see how i get on with this gym but quite frankly, i think dinosaurs like fitness first will slowly become extinct or have to adjust to new demands. ppl are sick of these bullshit lengthy contracts designed to extract money from them.

the gym is spread over 3 floors, here are a few pics.

the free weight area was by far the busiest (sunday at 2.30pm) but  near it was this area with a lot of resistance machines (the “resistance” room) entirely empty:



a nice array of (light) kettlebells:



a trx frame. what surprises me is that they have trx classes, doesnt seem like that many ppl actually join it, not that many pairs of straps there:IMG_20131229_141043



top floor consists of a large studio:



all in all, the kit seems pretty new, the gym is clean and really did not feel crowded, but who knows this might just be a xmas time thing where everyone is too busy stuffing their faces still!

the classes aren’t too groundbreaking, not much in terms of combat classes sadly (box fit :() but they do the usual zumba, aerobics, spin, circuit, tabata, trx and some KB level 2 (though no level 1 on the schedule?))

i will go for upper body day tomorrow and check it out!