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Tips on Staying Hydrated

People caring for their health and fitness usually forget the importance of staying hydrated. I can’t stress enough how important it is to stay hydrated at all times and the large effect it has on you. Here are some tips to help you stay hydrated (especially for the summer).

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Supplements (… and where to find them in Kuwait)

Since I currently reside in the beautiful nation of Kuwait, many people have requested that I make a post talking about where to find them and which ones to use.

There are several types of supplements in the market and I’m going to outline which ones you should and should not eat.

Fat burners

The three types of fat burners currently on the market are fat blockers, appetite suppressors, metabolism raisers. Fat blockers stop the body from absorbing fat and stop the body from absorbing the nutrients it needs. Appetite suppressors do exactly what they say and symptoms can range from nervous feelings and heart attacks. Metabolism raisers increase your metabolism, allowing you to burn more calories, but can lead to a dangerously high heart rate and eventually a reverse effect after too much use. 

I definitely DO NOT recommend fat burners and would recommend you eat whole foods to reach your weight loss goals.

Pre/Post Workout Protein Powder

Pre-workout mixes contain a high amount of carbohydrates (take an hour before you workout) so you can perform well during your workout because of the increased energy. This may or may not lead to increased results due to more effort being put into your workout. Post-workout shakes contain a high amount of protein (take immediately after workout) so you can recover your energy sources after you workout and provide sufficient nutrients to repair your muscles.

I would recommend both supplements if you are an intense exerciser. For post-workout shakes, whey protein isolate would be the best choice if your are not lactose intolerant or if you’re on a budget. If you are lactose intolerant, I recommend using soy protein powder.

Where to Find Supplement Shops in Kuwait

There are a few supplement shops in Kuwait that I know of. If you are familiar with the Avenues Mall, then there are 2 shops in there. One is Results Vitamin Shop, and the other is called Wawan Protein. In Marina Mall, there is another Results Vitamin Shop. The one I go to because it is the closest one to me, is Wawan Protein on Street 129 in Mahboula.

 

 

 

The 5 Pillars of Fitness

When talking about fitness, people have a certain image in their head on what constitutes a fit person. To be truly fit, a person should be strong in all the five pillars, or areas, of their fitness.

Cardiovascular Endurance

Cardiovascular endurance is how efficiently your heart and lungs work together with the rest of the body (i.e. muscles). 

What can improve this are activities like running or sprinting, swimming, or cycling.

Muscular Strength

Muscular strength refers to how much force a muscle can exert in a low amount of reps.

To improve muscular strength, you should do resistance exercises such as the bench press, barbell squat, etc. with a low amount of reps and a lot of weight.

Muscular Endurance

Muscular endurance refers to how long a muscle can be in continuous effort without burning out or fatiguing.

To improve muscular endurance, I recommend exercises like push-ups, pull-ups, lunges, and squats.

Flexibility

Flexibility is referring to how far a joint can perform a movement in full range of motion.

Exercises to improve this can be yoga and stretching.

Body Composition

Body composition is how much fat you have in your body in relation to how much muscle, organs, and bones. It is possible to test it with pinch tests and underwater weighing, which is quite expensive.

 

 

The 60 Day PLP Challenge

I’ve just completed probably one of the most demanding workout programs that can be done IN ADDITION to my regular workout program: The PLP. PLP stands for Pull up-lunge-push up. On day 1, you would do 10 pull ups, 10 lunges, and 10 push ups. Easy right? NO. Each day you would add one repitition of each move for a total of 60 days. So on day 2 you would do 11 of each move and finally end up doing 69 of each move on the last day (the numbers for the lunges are for each leg).

Once your numbers get really high, I recommend doing the moves in circuits.

Example:

PLP 24 reps: 6, 6, 6, 6

PLP 40 reps: 10, 10, 10, 10

PLP 69 reps: 12, 12, 12, 11, 11, 11

Tips:

For ALL MOVES, I emphasize proper form and and not speeding them up to get the full benefit of the workout and not injure yourself.

Do some quick stretching and a warm-up so you don’t injure yourself.

NOTE: This is NOT a beginner program and is for people willing to take their fitness further. If you cannot do 10 pull-ups or 10 push-ups in a row with perfect form, I would recommend you do this program when you are able to.

My results:

This program completely exceeded my expectations. It works because it teaches your muscles to recover faster each day because you’re adding on a repitition each day, forcing it to work harder. I gained half an inch in each arm, lost half an inch of my waist, and gained an inch in my thighs.

For anyone attempting this program: I wish you luck and I hope you stick to your goals!