6 Myths surrounding Fasting/Myth 3

Myth 3: Fasting causes low blood sugar!
During fasting, our bodies begin by breaking down glycogen in the liver to provide glucose. This phenomenon happens "every" as we sleep to keep blood sugars normal as we Fast overnights.

The myth of brain cells can only use glucose as energy is totally incorrect!
After the glucose is depleted, the body switches to fat burning mode and produce Ketones, a particle that is used to fuel the brain.

We can all agree that in normal circumstances, not eating for 12-16hours (=Fasting) does not make us feel LOW, especially when we are busy!
If you have your dinner at 6-7pm and breakfast around 7am, you have been fasting for 12 hours AND IF YOU Skip breakfast then you have been through 16-18hours fast.
After 16-17 hour without food, you may feel hungry as it is your normal eating time, so your body will prepare for the meal to come by triggering hormonal responses such as saliva secretion...But if you get busy, you forget about hunger, you stay sharp, focused in what you do and don't feel any kind of discomfort at all!

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6 Myths Surrounding Fasting: Myth 2

Myth 2: Fasting makes you burn muscles. In fact fasting ONLY burn muscles when body fat is as low as 4%!, elite male marathon runners carry 8% of Body Fat.

Studies of alternate-day fasting over seventy days show decreased of 6%  in body weight, fat mass decreased by 11.4% AND LEAN MASS (muscle and bone) DID NOT CHANGE AT ALL!

When we eat, the energy comes from fat, protein and carbs.
If you start fasting the body increases carbs oxidation=burns sugar in the form of glycogen?
After 24-48hours of fasting the body runs out of food=glucose, glycogen.
With no more sugar to burn the body switches to burning fat, so fat oxidation increase AS PROTEIN OXIDATION DECREASES.
YES PROTEIN OXIDATION DECREASES!! The normal protein break down of around 75g per day falls to 25g WHEN FASTING!

RATHER THAN BURNING MUSCLE DURING FASTING, WE ACTUALLY START CONSERVING MUSCLES!

Sources: McCue, ed., Comparative Physiology of Fasting, Starvation, and Food Limitation.

Important Take!
Muscle gain or loss is mostly a function of exercise. You can't eat your way to more muscle, YOU HAVE TO TRAIN MORE!

By the same token weight loss and beating a type 2 diabetes is mostly a function of diet.
YOU CANNOT OUTRUN A BAD DIET!
In the above mentioned study of 70 days alternate-day fasting, some impressive results came to surface.
Day 1 body weight=96.4kg VS Day 70 Body Weight 90.8kg
Day 1 BMI 33.7 VS Day 70 BMI 31.4
Day 1 fat mass=43kg VS Day 70 38.1kg
Day 1 body Fat-free mass (MUSCLES) =52.0kg VS Day 70  51.9kg
Day 1 waist circumference (cm) 109 vs Day 70 105

Source: Bhutani et al., "Improvements in coronary Heart Disease Risk Indicators by Alternate-Day Fasting Involve Adipose Tissues Modulations."


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6 myths surrounding Fasting

 
1. Fasting puts you in "starvation mode"
2. Fasting makes you burn muscle
3. Fasting causes low blood sugar
4. Fasting results in overrating
5. Fasting deprives the body of nutrients
6. "It's crazy"

Myth 1:
Fasting puts you in "starvation mode"
A reduction of calorie intake goes with a reduction of BMR (basic metabolic rate), we at first when following a calorie reduction diet feel tired, sluggish. It is because our body has slowed down our metabolism.
But when fasting, this does not happen! If it would have happened we would not have survived as a species, the cavemen first and then through human history, we have been hit by periods of famine, wars... And we are still here!

"In fact when we are hungry, our body finds ways to give us energy that will give us Clarity to find food, to simply survive!"

During fasting the metabolism does not revs down but UP.
WHEN FOOD INTAKE GOES DOWN TO ZERO, OUR BODY CANNOT TAKE BMR TO ZERO, WE NEED TO BURN CALORIES TO STAY ALIVE!

At that stage our body feeds on FAT, OUR BODIES SWITCH FOOD ENERGY TO BURNING STORED FAT AS ENERGY!

A Graphical example would be the Bears when they hibernate...at the end of the winter hibernation they are all skinny! But Alive!

How many of you have missed a meal any given day? Did you go into starvation mode?
How many of you think about eating when busy solving a problem? Don't you feel sharp with an empty stomach?

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How to get a more efficient 16/8 Fasting protocol experience

While intermittent fasting, the fat burning occurs between 6-12 hours Window. This the post absorbing range. In order to make sure you burn  more Fat. Check the following 3 tips.

1. Eat  Later

The longer you Fast the longer you burn fat. This is logic!

I try to eat my last meal for 6.30-7pm, which means that the next day I can eat at 10.30 or 11am BUT I generally don't (Unless I am starving or feel I NEED TO EAT).

I am generally not even Hungry, I push the fast till minimum 1pm and depending on how I feel I go 18,19 hours or even 23 hours and complete an OMAD (one meal a day 23/1h).

This is my Life, my kids, being busy getting in the way. The busyness lead to feel No hunger and Fast longer AND BURN MORE FAT!


2. Go low Refined/Processed Carbs and Moderate Protein and More Fat!

The Simple and easy way to do that would be to eat more veggies and less bread, pasta, rice.

Cook with Ghee, butter, coconut oil and have more fresh salads with olive oil.


Why? The body main source of energy is carbs which transforms into glycogen after we eat them. It is the body FIRST SOURCE OF ENERGY. In order for the body to feed on Fat, we need these Glycogen stores to be depleted. So eating less Refined/Processed carbs and more Fat the body will attack your fat stores earlier.

Fat food is satiating, it is a Hunger Suppressor! If hungry, eat fat rich food such as a boiled egg, almond butter teas spoon or drink a tea spoon of MCT oil!


3. Exercise!

To exercise is the fastest way for your body to use the glycogen stores and switch into Fat burning.

Secondly, exercising help you build muscles and the more muscles you have the Higher your Metabolism and the more Calories you need JUST TO EXIST!

Thirdly You look Better, get Stronger and Healthier!


https://youtu.be/-CPsaqbetxs

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16/8 My Favourite Fasting Protocol

Benefits of 16/8 fasting protocol backed up by research.


I am a huge advocate of the 16 hours fasting and 8 hours eating Window.

I believe that it is the protocol that adapts the best to people Lifestyle in general. Nevertheless I advocate to be flexible, some days I get to Fast longer or even only have One Meal A Day (OMAD).


The different type of fasting:

1. The lengthy ones

2. Shorter


The long Fasting protocol include the OMAD, which consists of 23 hours fasting/1h eating Window.

The 24 hours, 2 days, 3 days fasting.

The protocols above have enormous health benefits but are hard to follow due to our social life, family obligations or simply because it is hard to get our bodies ready to cope with this time without food!


My Favourite protocol is the 16/8

I have experienced the 24 hours and the OMAD and I enjoyed them. Nevertheless, they don't fit the bill for me as they are not sustainable!

The 16/8 is basically having my last meal before 7pm and my first meal the following day after 11am. IN OTHER WORDS, I JUST NEED TO SKIP THE BREAKFAST. Generally you end up fasting longer!


What are the benefits of the 16/8?

The video below explains that you lose more body fat that than people who are not fasting and eat the Exact same amount of calories.

You boost your metabolism!

You become Fat adapted, meaning your body feeds on your fat and not on external food!

It allows a healthy and balanced social life!


Please comment and share!


Read more in my blog, article posted on Monday 20th August 2018: www.trainforlifeuk.com


https://youtu.be/qh52nICcfb4

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The End Of The OMAD and Intermittent Fasting experiment

I started Intermittent fasting on the 16th may 2018 till the 14th of June. At that time I was doing the Ramadan, I was doing a tough OMAD (one meal a day 23 hours fasting and 1 hour eating Window) "tough" because during the Ramadan I cannot Eat and DRINK!

I lost during the Ramadan around 4kilos and felt so good that I decided to carry on fasting, during a month and a half I kept on with a soft OMAD, soft as I could drink, tea and coffee during my fasting period. 

After a month and a half it was really hard to carry on with the OMAD, it was taking a toll on my mind, I was becoming food obsessed, weight loss obsessed. I also had two days where I hit the wall, I felt terrible, my blood sugar went so LOW...IT WAS SCARY. 

I also realised that I lost Strength, explosiveness and JOY! 

Yes JOY! To fast and get results is not everything. I NEED TO HAVE THE BEST OF BOTH WORLDS AND BE HAPPY! 

In others words You need something you can stick to, something that works for you, so I decided to change. 

I SWITCHED to two meals a day and 16 hours Fasting and 8 hours eating Window. Alleluia! I found a Life Changing Way of Eating. 

YES A LIFE CHANGING WAY! I have never been so happy, focused closed to reach my PERFECTION! 

Hold on! My Perfection it is a bold statement, no?

We are animals of routine and when things start clicking, we fall in love with the process and we start implementing what works to other compartments of our lives. I started to study more about fasting, which led me to learn more about Sleeping and Fitness.

Since May the 16th, I had 2-3 days of normal eating, meaning less than 12 hours fasting (fasting is a minimum of 12 hours). 

Since May 16th I fasted 95% over 16 hours and guys I feel great for it. 

I will be as always very HONEST, it was a roller coaster, learning everyday through reading, listening to podcasts, experimenting with my body.

 

PAY CLOSE ATTENTION TO WHAT I AM GOING TO WRITE NOW! 

I Really started to FAST ON MONDAY 13th of August!! Before that I was physically Fasting BUT NOT FASTING TOTALLY. 

WHAT I MEAN BY THAT IS THAT, I WAS STILL OVEREATING! I was not listening to my Body, when I was Full, I was convincing myself to eat more just in case... 

BUT ON THE 13th I SAID TO MYSELF, TRUST THE PROCESS AND EVER SINCE THE STUBBORN WEIGHT AND LITTLE FAT I COULDNT LOSE FELL. I am NOW under 80kg and STRONG.

YES NOW I AM GETTING THE BEST OF BOTH WORLDS, WEIGHT LOSS, FAT LOSS, STRONGER, MORE EXPLOSIVE, MENTALLY SHARPER AND HAPPY. 

The Train For Life Philosophy is about moving Forward and living a Healthy Life, after Trying, stumbling, falling and getting back up, I found in Intermittent Fasting my Way of Eating.

It works for me and can work for you too, Give it a try! It is Worth It! 

 

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Pictures taken before training... 

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under 80kg Lean and Strong

The Fasting And OMAD Journey

Week 5: 16-22nd July

Monday 16th: was good, I went back to fasting after breaking the fast early on Sunday. It went smoothly, I felt no hunger, thirst, just another in the office.

Tuesday 17th: I tried to push harder at a physical level, I did BJJ in the morning, Kettlebell and spin class.

I felt full of energy, I can go on and on, but I feel that I lost explosiveness. 

By the way I hit my long time lowest 80.3kg.

Wednesday and Thursday were weird, I started to feel that the weight is not moving. Quite surprising, have to put more emphasis on planning my meals.

Nevertheless, it is surprising because I am a bit stressed and feel extremely tired.  My wife was away and I have to stay with the boys and feed them and put them to bed.

When my wife came back and took over, meaning I didn't have to put them to bed. I lied in the living room and slept 1-2 hours. I felt drained... 

Friday 20th: end of the rope!

I am exhausted and burnout, from 5-6.30am I had my BJJ session and at the end of the session I was adamant, I was not going to spin!

Obviously, I did the opposite and spin really hard. I enjoyed it, but deep inside I knew I will have to pay for it. Effectively, my legs were shut, I ached, felt my blood sugar dropped. At 2pm, I had to eat something to be able to keep up with my day. 

I also started to question my hormones! I have been paying more attention to my food intake but the weight has gone up! 

Lately, I have been under pressure. I have a lot of things going on, in particular the launch of my football academy. I believe that everything Play a role in the way I felt lately. 

Saturday 21st: My guess may be right! 

I did feel a bit hungry in the morning, I put it down to search of comfort. I have been a compulsive eater my whole life. I am used to eat to feel better. the stress I felt lately make me feel about food. 

After running my training session, I felt good mentally but drained. I know that feeling, it is the way I normally feel after a BJJ competition. The mechanism is as follows, I spend weeks training and reached competition day burnt out. Nevertheless, I can focus to compete, but once I have competed my body and brain just shut down. 

It is 5pm and I had 2 coffees and 1 tea and no food so far and after relaxing a bit I feel good. Definitely, being stressed played a massive role on me being hungry, I crave for food and feel exhausted. 

On Sunday 22nd, after working I decided to break the fast and have a normal day. I started to eat quite early around 1pm and had a relaxing day. After processing all the experiences I went through, I decided to move into a 16h fasting/8h eating and 2 meals protocol. 

I almost forgot to add that I trained 9 weeks in a row without REST! I am simply physically Exhausted. 

Today till Monday I will be resting, no training at all JUST RECOVERY, IT IS TIME TO GIVE MY BODY A DESERVED REST! 

 On the left 19th of January 84.7kg at my peak ready to go to the BJJ European Championship that I won. On the right 12th of July 2018, 80.7kg my lowest in 11 years and as fit or fitter!

On the left 19th of January 84.7kg at my peak ready to go to the BJJ European Championship that I won. On the right 12th of July 2018, 80.7kg my lowest in 11 years and as fit or fitter!

The Fasting and OMAD Journey

Week 3: 2nd-8th July

All Fall in Its Place

Monday 2nd July: A Great Day! 

As you know I dread mondays for several reasons, on one one hand I Fast without drinking as I fast for religious reasons. I normally get headaches and feel low in comparison to the other days when I drink coffee when I feel I need a boost. On the other hand, my last meal on Sunday was at 8pm, so eating around 10pm on Monday, makes it 26 hours intermittent period.

BUT to my amazement, Monday was really good, I had no headaches at all and felt great all day. It is only around 8pm that I HAD ENOUGH. 

IT REALLY HAS BEEN A POSITIVE AND EASY DAY! 

Tuesday 3rd and Wednesday 4th: Learning to drink Tea!

I keep on learning and adding strings to my bow. I am now varying the drinks I have during the day,  

After the fast I drink lemon juice and apple cider vinegar and have my Vitamin B, C, D, magnesium and fish oil. 

2am I drink water  

After training I have 1-2 teas in the morning and one black coffee. 

Later in the afternoon I have 1 tea and one black coffee. 

If I Spin, I drink water with Sea salt and cream of potassium, if I don't I drink it when I break the fast.

The hunger and the thirst have been controlled for a while, now I am making progress in the ENERGY LEVEL, I KNOW FEEL BETTER, MORE ENERGIZED, MORE IN CONTROL. 

WHEN I BREAK THE FAST, I ALSO CONTROL MY FOOD INTAKE BETTER, WHICH LED ME TO CONTINUALLY LOSE WEIGHT AND NOT CRAVE MY BEST FOOD. 

I NORMALLY FINISH THE EVEING WITH A LATTE, YESTERDAY I DIDN'T HAVE ANY! 

Thursday 5th: more of the same, slightly harder! 

Tuesday was really good and I trained twice, Wednesday was Excellent and I I only trained once, Thursday was just good, I TRAINED THREE TIMES. 

I believe that today the workload got me, I did weight first thing in the morning, then BJJ few hours later, then I went to the swimming pool with my younger son and finally I had a spin class in the evening. 

I did crave food during the day, it was not to suppress the idea BUT I did Wish I could Eat. L

Thursday dinner was really good, little potatoes with kale, some salad I made the day before, 3 eggs, some smoked salmon, some leftover of humus AND I FELT GREAT...I wanted to treat myself to a spoon of peanut butter, dark chocolate and Latte. 

I treated myself, BUT THE TRUTH IS I COULD HAVE DONE WITHOUT. THE IDEA WAS MORE ENJOYABLE THAN ACTUALLY HAVING THAT "TREAT"! 

Friday 6th July: OOPS IT HAPPEND AGAIN! 

I didn't set my alarm properly and arrived late at BJJ practice, I was at the gym at 5.15am and on the mat training at 5.25-30 til 6.30am.

The session was good, high level of concentration, the intensity was moderate but we were Chris and I hitting the techniques. 

I left to prepare my dark coffee and at 6.45am I was on the spin Bike. 10 minutes into the session I Realised that I WAS FEELING AWESOME, STRONG, FULL AS IF I ATE 1h before the class. 

I FELT ENERGIZED, STRONG, THAT SUPER STATE ATTRIBUTED TO PEOPLE WHO FAST, I REACHED IT. 

IT IS THE THIRD TIMES IN 7 weeks!! 

5.45pm I really start feeling low, we are at my son's school summer party. I don't want to eat anything, so I brought my peanut butter jar and some dark chocolate. I ate three tea spoon of peanut butter and some dark chocolate.

I feel better and not hungry for another two hours. I definitely BELIEVE TODAY IS A GOOD DAY! 

Saturday, nothing to add as it was as good as yesterday!

Sunday, Up to a good start, then the BBQ! 

I felt this morning that I cracked the code, I had a 10 minutes Kettlebell routine with body weight exercises followed by a challenging conditioning routine. Right after that one hour spin!

And I FELT GREAT! I felt strong. 

But I have been invited to a BBQ, and only the thought of it unsettles me. Knowing I am not eating till 6pm suppresses any type of Hunger. 

Knowing I am going to eat early create an hormonal response and I FEEL HUNGRY. 

WEIRD BUT TRUE, so I ate, not too much but I did eat and then I ate the salad I prepared when I got home as I don't want to feel weak on Monday when I get back to fasting. 

Intetmittent fasting is a funny animal, it is mainly a habit. You change your life style, this is why it works. 

In regard to eating patterns, 3 meals, 2 meals or OMAD, Nobody is Right, nobody is Wrong...

WHAT WORKS FOR YOU! 

 

 

 

 7 weeks in Intermittent Fasting and I have lost a stone.

7 weeks in Intermittent Fasting and I have lost a stone.

The Fasting and OMAD Journey

Week 2: 25-1st of July

Monday 25th Fasting Day

Since I got up this morning up to 6.30pm, the day went kind of slow and I went along! 

Hunger: I felt none at all! 

Thirst: I didn't feel thirsty! 

Energy Level: I felt slow, sluggish, NOT THAT I LACKED Strength, my body just moves slow. I don't knownift it is due to the heat.

At around 6pm, things changed and I got more energy, I feel more awake. I am also in the shade at work and working obviously requires more concentration and attention.

Now 7.35pm and feeling well, I am on my way to BJJ. Today I will train technique (light intensity) for 45 minutes then spar (medium-high intensity).

The session is done, I had 5 rounds of sparring (medium intensity), I controlled my energy but didn't feel strong, just enough for the task at hand.

9.45pm, finally sitting and enjoying my food, after the meal and washing up, I fill myself with salt water, lemon squeeze and my Vitamins and another glass of salt water and apple cider vinegar and a bit of chia seeds to help the digestion. 

I go to bed BLOATED, I DRANK TOO MUCH...STUPID! 

 

Conclusion:  

Dry fasting is definitely HARD, the absence of water provokes headaches, then I start to feel sluggish, slow. When drinking, I normally managed to "restart" myself with a good coffee. In a dry Fast a short Nap would help if possible.

Tuesday 26th Wet Fasting: way easier!

Being able to drink makes fasting really easy, I don't normally suffer from hunger or thirst, so to know that I can hydrate myself is aliviating.

I AM SO FAR SEARCHING FOR THAT  "High Energy State" that is advertised when people do intermittent fasting.

Taking into account that I am Known to be really slow and laid back when I don't train, I am wondering.

Hear me out, there are things that I do which surely  not help me. These are hypothesis but worth consideration. 


1. Although I have a meal a day, it is is worth two meal and account for a minimum of 3000 calories.

2. I do not restrict my carbs intake, I simply eat what my wife cooks and add a massive portion of vegetables. 

I wonder if eating less CARBS WOULD MAKE ME LESS LETHARGIC. I have to test! 

Conclusion:

Tuesday was good, as I had no headaches, no hunger, thirst and as soon as I felt low, which normally happen around 2-3pm, I had a cup of and felt good again.

I finished the day with a 6-6.45pm spin class and had a good class. 

Definitely Tuesday was a good day! 

Wednesday 27th: The Confirmation!

Wednesday was as Tuesday, it was a really good, I would add even better!

The only difference was at dinner time, I ate mainly vegetables to start with and I felt hungry so I topped up as I normally do with a peanut butter sandwich. Apart from that, a good day

Thursday 28th: The Balance! 

As of today, I will group the Week in 3 groups, Monday on its own, Tuesday, Wednesday, Thursday and Finally Friday, Saturday and Sunday. 

Monday is Hard and different, as I fast without liquid and I train really late, I break the fast after 25-27h hours.

Tuesday, Wednesday and Thursday are very similar and enjoyable as I can drink, nevertheless the dinner is still late.

Friday-Sunday are harder as most of the workouts are early during the day, but I get to eat earlier.

I will only write something special if something special occurs.

Friday: As expected!

I learnt from last week mistakes, I worked hard during the weight session and had more control during the spin session.

I have to admit that I fear the spin sessions, I don't feel comfortable till I finish the class. Paul has recently started to do intermittent fasting and had and experience like the one I had last Friday after a spin class. To have low blood sugar is scary, you feel empty and weak. It is a feeling I don't want to experience anymore!

But in general everything went well, I had these little blackouts around 12-2pm and second wind around 4pm. 

I also decided to Listen to my body and stop eating as soon as I am full. That same evening I cut on 500-600 calories by not having my 2 slices of bread, buttered and peanut butter sandwich.

Saturday & Sunday: Back On Track!

The immediate result of not eating that peanut butter sandwich was the scale started to move again. I am losing weight again. My weight loss stopped since Monday 25th, simply because I was eating more than I needed. Now my hunger and my food intake are synchronized, I don't Force Food down my throat BECAUSE I CRAVE IT.

Sunday was a copy of Saturday, I have lost in two days more weight than I did in the 10 last days together. 

 

 If I could eat all that food...

If I could eat all that food...

The Fasting and OMAD Journey

Detailed Version

Fasting and OMAD Week 1 of 18th June

From Saturday 15th June I officially started my Fasting and OMAD (One  Meal A Day)Journey. Saturday and Sunday were easy as I was getting back to eat once a day and on top of that I was eating earlier, around 7pm with the family instead of 9.20pm during Ramadan.

I have to make an important distinction, fasting to Me means no drinks from 2am till sunset, and no food from 10.30pm till 9.30pm the following evening.

My idea is to fast once/twice a week and follow the OMAD 5 times/week ( this means I will have one meal a day 7 days per week) till the end of August and see what I achieve!

 

Monday 18th, Fasting day (no liquid): The unknown!

I was Fasting and felt No hunger or thirst at all. The Energy levels were steady, i had a good weight session in the morning. Throughout the day I felt slow and intrigued as I had to go to the BJJ academy for the first time in a month and a half. I went to the BJJ Aacademy and it actually went well, I sparred 5 rounds of 6 minutes and didn't feel tired or lacking energy.

Food:The meal in the evening frustrated me, I normally eat a big plate followed by a big salad and then a banana, a peanut butter sandwich, some dark and milk chocolate, all wash away with a large milk coffee. Yesterday for the first time I felt FULL after the salad...I MAY HAVE TO EAT LESS!


Tuesday 19th, Fasting day (no liquid): The Positive Outcome.

I slept 4 hours so I am really tired today.

Hunger: I didn't feel hungry or thirsty at all.

My energy and mood:They were both altered by my fatigue, it improved during the day and ironically I was at my best during the spin class at 6pm.
The spin class and how I was going to perform was the big question mark. The response couldn't be more positive, I had a strong class, I worked hard and everything without drinking at all during the day.
Both Monday and Tuesday feel like victory as I had to perform in my most demanding activities late in the day and I managed to dig dip in me and make things happen. Also I didn't drink any liquid at all which make the outcome more satisfying. I am pleased.


Wednesday 20th, OMAD: Easy With Liquid!

Hunger: None, I am actually feeling the need to eat less in the evening... a bit ANNOYING.Thirst: not an issue as I can drink and I have been drinking a lot if water, surprisingly as I don't like water!

I am having a coffee and just the thought makes me HAPPY!Mood: way better because I can drink, it feels easy and also I slept MORE as I had an early cancelation. It TURNS OUT THAT MY MAIN PROBLEM IS LACK OF SLEEP AND ALL THE SYMPTOMS DERIVED FROM IT.

It was a very easy day, I didn't feel hungry BUT I felt like eating as I had no obligation. When I Fast and don't drink at the same time, I am more focused. When I don't eat but can drink, it feels boringly EASY!

Another annoying thing, I will start cutting on food. My stomach is definitely shrinking!!


Thursday 21st, OMAD: I felt Great!

Hunger: Surprise surprise, I did feel hungry today, slightly but I did. It turns out that being able to drink make the fast easier, but drinking makes me crave for food.

Today I trained 3 times 5.45-6.30am weight, 9-10am BJJ and 6-6.45pm Spin, I came home HUNGRY AND I KILLED IT.

The menu was spaghetti bolognese, I ate a lot of pasta, a plate of kale with sardine and today I had 3 slices of bread with butter and peanut butter, 1 banana and some dark chocolate and my coffee with milk. I FEEL EPIC AND I COULD EAT MORE.
GUYS I FAST BECAUSE I WANT TO, SO I AM NOT PLANNING ON BEING MISERABLEWHEN I EAT, I EAT WHAT I WANT!

Thirst: I wasn't thirsty as I had half a cup of water followed by a black coffee at 5.30am, then a bone broth at 12.30pm, another coffee at 4.30pm and finally half a liter of water with sea salt from 6-6.45pm during the spin class. I drank Sea Salt water as I discovered today that I was exhibiting signs of lacking magnesium, moody, muscle tightness, near cramps. To my surprise it worked fine and as I am writing now 21.41pm, I don't feel tightness in my legs!

The Mood:

It is improving but the truth is that I am in difficult time of the year, as I go to bed around 11pm due to my last prayer and I get up around 2am for the first one and return to bed for couple of hours before getting at 4.20 or 5am depending on the day.

I suffer of a serious lack of sleep during the week, I manage to catch up in weekends.

My mood is highly influenced by the fatigue I feel.

Conclusion:

I liked the day, I learnt few things that I will apply tomorrow.

1. Not to rely on coffee, 2 max during the day.

2. Drink water with Sea salt to add and keep minerals and avoid cramping.

 

Friday 22nd: The Crash!

I implemented some changes in my morning routine and it made the difference.

1. I drank apple cider vinegar first thing in the morning.

I trained BJJ 5-6.30am and then spin 6.45-7.30am

2. I started to sip a black coffee during the spin class then once I finished the coffee, I hydrated myself with water with sea salt.

It is 8.30am and I have to admit that I really felt good, super energized, at the top of my game. 

9am at home, everything started to go downhill, I started to feel slow tired, sluggish.

It is 6.02pm and I decided to eat as I feel properly MISERABLE! (Should eat around 8pm, so it is not dramatic as I still fasted for 22 hours!).

 

I started feeding with 3 tea spoon of peanut butter, I went for high fat food as fat restricts or annihilates hunger. After 10 minutes I felt better but I made the math, we have people coming over to eat at 8pm and we are getting a take away. So I decided to eat 200g of kale with a tin of sardine and change my take away order.

8pm the order is in, they delivered two extra portions of baked potatoes...I have one with the squids I ordered and topped the meal up with a massive homemade bowls of 2 gems salad, a yellow pepper with 4 cherry tomatoes, chia seed" and finally I had a large milk coffee and some dark chocolate.

after my feast, I can feel my blood sugar has finally stabilize, I felt normal again.

I almost forgot, I started to take vitamins B and Magnesium supplement.

11pm marks the end of that CRAZIEST DAY I recall. I am left with some questions to answer, what has happened to me? I will try to figure out on Saturday and keep you updated.

 

Saturday 23rd June, The Revelation!

I had a decent night sleep 5-5h30 sleep, I am stressed out as I don't know what exactly happened yesterday.

6am, I had a black coffee, I feel full and energized from the food of yesterday.

6.10am, here we go with the first workout...

7am the workout I've done consisted of overhead lunges, good morning and deadlift.

I feel alright but am decided to take it easy during the spin class.

Yesterday I worked REALLY HARD DURING THE SPIN CLASS AND I AM NORMALLY BAD ON FRIDAY MORNING AS TRAINING BJJ AND SPIN BACK TO BACK ALWAYS HURT ME.

I REALLY BELIEVED THAT I SUFFER WHEN I DO CARDIO.

ANOTHER IMPORTANT FACTOR HAS TO BE TAKEN INTO ACCOUNT...THE LACK OF SLEEP.

I DONT SLEEP ENOUGH, IT IS A FACT, I NEED TO ADDRESS IT AS IT DOES REALLY MAKE MY LIFE HARDER.

It is 4.35pm and I am adamant, my crash from yesterday was due to overdoing it, I simply pushed too hard during the spin class and gradually became hypoglycemic.

I Simply swallowed More than I could CHEW!

So my day so far, I was training weight from 6.10-7am, then spin from 9-10am. I must admit that I was apprehensive BUT I controlled my effort during the spin class and it went well. During the rest of the day my energy level has been steady. On top of that I managed to have one hour nap so I really feel good.

In general the day was good, my energy level were steady, I didn't feel fatigued, just relaxed. 

i felt no hunger so ever or thrust. I felt in control. 

My wife Cooked ameal that I really like, so I went for it and ate a lot.  

I can say that today WAS A GOOD DAY! 

 

Sunday 24th June: The Confirmation!

Today, I put all my theories to the test, I started with a coffee and my first training session 6.40-7.30am and the Spin class 9.30-10.30am. Both session went well, I generally don't have problems with weight training but suffer with Cardio. I had in the back of my head what happened on Friday so I made sure to be in control and it worked!

During and after the spin class I felt my blood sugar leveled, I felt normal/good.

Today was really hot so I blended in the day, walking slow as I normally do and doing as little I can. This is just the way I am, work/Train Really Hard and then switch off and move as fast as a Sloth!

Conclusion:  

Sunday has been the Best Day of the Week for several reasons: 

1. As I advanced in the week, I had more rest/sleep. YOU NEED YOUR REST!

2. During the week I assessed situations then tested them the following day and drew new conclusions.

3. I realized the importance of NOT OVERDOING IT AND LISTENING TO MY BODY!

4. I started to use B vitamins to ensure that my energy levels are optimum and Magnesium for the mood, as well as the stiffness and cramps.

5. I implemented a drinking routine, water first thing in the morning on FASTING/OMAD days.

On OMAD days, I will have more water before my pre workout black coffee. After the workout I will sip 1/2 liter of water with Sea Salt. Then I will have antithetical coffee during the day, then nothing till I Eat.

So far this seems to be the wining formula, nevertheless I am reading and open to new experiments.

 Tuesday 19th of June 5am, I slept close to 4 hours, I am knackerd and weigh in 83.5kg, beginning of the Journey!

Tuesday 19th of June 5am, I slept close to 4 hours, I am knackerd and weigh in 83.5kg, beginning of the Journey!

My Window To The World

Part 1: Ramadan, OMAD (one meal a day), 2 meals a day, intermittent fasting! 

 

Ramadan is over and it has been the "Easiest" one I experienced in my short Muslim life. I converted to Islam few days before getting married in July 2012.

Why was it the easiest?   

In 6 years as a Muslim, I got into the habit of fasting the whole year long once to twice a week, so I got kind of used to be without food and drink. On top of that, the previous Ramadan were longer, later in the year (mid summer).

I normally assess everything I do related to nutrition, then I compare and keep what works and discard what does not. This led me to adopt a 23 hours fasting Window and 1 hour to eat and drink, I would also drink water around 2am, right before my early morning prayer.

In a spiritual perspective, it is my best Ramadan up to date, as I was going to the mosque late (11pm/midnight) 3 evening per week times and I got up each and every day around 2am to pray.

 

When I look back few things stroke me and now I want to find answers: 

1. I felt good: I generally feel good when I fast, I don't feel hunger or thirst. I am just in that "diesel"  mode where I can do everything but I make sure not to overdo it!

A good definition of my state would be, "I cruise". 

2. My energy levels are steady, during Ramadan I lifted weight Tuesday,Thursday, Saturday and Sunday doing heavy leg sessions as the one in bracket (21,18,15,12,9,6,1 reps of back squat @80,90,100,110,115,120,125kg or 10 sets 10 reps of back squat @100kg). Trained BJJ 1h30 on Tuesday, Wednesday, Thursday and fridays and did a 45 minutes spin class on Tuesday. 

I did not lose strength, the contrary, I gained some, The weight I lifted went up, I bettered the times in the timed exercises.

But Truth been told I didn't feel great! 

I almost forgot to say, I was bipolar! Moody with my wife (I apologised and made peace with her) and my boys and in contrast in a good mood with everybody else. As if I was a king an effort at work, in the mosque but not at home (shame on me).

3. On the 27th day of the Ramadan, Almost 4 weeks in, something happened!

I remember it like if it was yesterday, on Monday the 11th of June my body clock finally adapted to my new eating schedule. I felt full of energy, dropped 1'10" on a workout I did the previous week and I feel energised the whole day and the following.

It basically took me a month to get in Ketosis, my body switched its energy channel and I could live on my body fat storage and feel Great the whole day, I could work hard and be/feel positive.

 

What is the take?

During the Ramadan, I read a lot about Nutrition, intermittent fasting in general and the OMAD (one meal a day) protocol in particular. 

It turns out that I am professional at fasting, as I do it often. I mixed my experience with knowledge and I came to the conclusion that I can guide You!

So many people struggle with weight Loss, fat loss, not water loss! 

I Started the Ramadan/OMAD @86.8kg and finished 30 days later weighing 83.4kg!

Guys you want to know more and wants real Results! Get in touch! 

 

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Yearly Celebration

43>42 yo... Like a good wine I get better with the time! Guys I recently turned 44 and I looked back at my miserable 42 compared to my magnificent 43yo and I SHOUT, "don't give up on Yourself!!!"

Your Life is and Will Be what you Want it to BE.

My 42 was terrible, I had terrible back pain and other injuries, as an example I once lifted 130kg back squat (BS, my max is 150kg) and couldn't train my legs for 3 weeks. That year I went to BJJ European Championship and lost my first fight...A bad Year!

But, I didn't give up on me. I refused to lose to what seemed to be my fate, I tried a lot, failed a lot and learn a lot. This morning I did 3 sets of 3 125kg BS, I won the BJJ EC. I now lift weight 4x a week train BJJ 5x, read like I never did.

I FEEL LIKE BEAST, LIVE LIKE A BEAST BECAUSE I AM A BEAST!

Don't doubt yourself, never give up on yourself. #wisdom #beast #beastmode #bjj #bjjlifestyle #weightlifting #squats #faith #champion #read #learn #fail #trainforlife

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Tips Of The Week

"Luck Is What Happens When Preparation Meets Opportunity". Seneca  

I totally believe in that concept and it does make sense to me. Anytime I had a Big Challenge ahead of Me and looked back at How/Why I overcame it, Luck seemed to have been BY MY SIDE. BUT I LOOKED CLOSER AND I REALISED THAT, SOMEHOW I FORCED MY OWN LUCK. 

Let Be Specific, I remember back in the days...in 2007 I had a my first Thai Boxing competitive fight and I was not going to leave the ring without Winning. I Was having a great fight, beating my opponent up in the first round And We get back to our corners at the end of the round. In the second round I came back with the same dynamic Till I prepared myself to throw a right hook and my opponent threw a left high kick...the rest comes from my imagination.

This means that I was out cold, KO, I realised as I found myself on the floor watching the ring ropes upside down...My OPPONENT HAD A TAE KWENDO BACKGROUND AND WASNT LUCKY, HE SEIZED HIS OPPORTUNITY. 

Months later, I found myself irony of Life (God Plans) in the same situation but this time I was fighting to become Spanish Semi Pro Thai Boxing Champion. My opponent threw a High Kick and I slightly moved almost instinctively and it bounced on my right shoulder.  

I kept on fighting and eventually won the fight and become Spanish Champion. 

What is the take? 

Luck? not really, most likely a repeat of past situation, in other words we generally somehow prepare ourselves for the possible opportunity to come. 

As I am a Positive and Proactive person, it is how I see the things. To me Luck is more a predisposition as I have somehow prepared myself to MAKE THING HAPPEN WHEN THE TIME ARISES.

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Quote Of The Week

When I am With YOU, I AM STANDING IN AN ARMY... E, Goulding. 

 

No, no I am not a fan of E Goulding but I definitely agree with the title of that song. When I used to train on my own and compete for myself I was achieving stuffs. I was progressing slowly and winning a bit. The day I understood that I was part of the team, a clan, a crew an Army, things started to change drastically. 

I used to play football till my early twenties and I was often frustrated as I felt I was working harder than some of my teammates. I eventually quit playing and started Thai-Boxing, I thought that doing a Martial Art where you are totally accountable for your mistakes was the way to go.

At first I didn't realise that Thai-Boxing was a TEAM BUSINESS, I just saw myself on the ring, running on my own, obsessed with my OWN TRAINING...I JUST SAW ME, ME, ME...  

I was pretty good, I won after 7 months of practice with no previous background the Spanish Semi-Pro Thai-Boxing Championship.

Thanks to my first sonorous LOSS BY KO and the reaction of my coach and my teammates, I REALISED THAT I WAS NEVER ALONE. 

Bernardo my coach, he was and is STILL LIKE A FATHER TO ME, HE TOLD ME: "When You Lost Part of Me Lost With You, I Felt Your Pain..."  

Since that day I know that I NEVER WALKED ALONE. When I go to train even if I am on my Own, I Feel The Support, When I Compete I know I REPRESENT MY PEOPLE, MY FAMILY, MY CREW. 

WHERE I REALLY FEEL IN AN ARMY IS WHEN I TAKE THE SPIN CLASS AND I AM SURROUNDED BY MY OFFICIALS, Rachel, Daniel, Kirsten and Paul and the other soldiers, Lucy, Emma, Anita.... 

Theses guys push me, make better, hungrier...I would definitely go to war with them! 

You Can Only Do So Much On Your Own, Surround Yourself With The Right People And YOU WILL NEVER WALK ALONE! 

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Back to Earth

Post Championship Syndrome... it is around 8.30pm Friday 19th of January in Lisbon Portugal. After a deserved and necessary shower, my brother and I set to the restaurant located in front of our hotel.

International Cuisine...we chose an Angolan meal that consists of white rice, a peanut buttery sauce, chicken and kasav. To me it feels like extasy...imagine, it is the first meal in 2 weeks that I can enjoy without fear of PUTTING ON WEIGHT...I enjoy it.

After the dinner we head back to the hotel to get to bed as soon as possible as we have to be up at 3.30am to catch a 6.15 for my brother and a 6.40am plane home. 

Guess what, I could not sleep the whole night, my hormones were playing up and despite being exhausted, I simply couldn't SLEEP. 

3.30am Saturday 20th, the 3 alarms we had ready and the hotel phone rang... time to get ready for the departure. 

4.15am we arrive at Lisbon airport and make some time, my eyes are wide open, so opened they hurt, I feel like a zombie, almost too tired to sleep. 

5am they open the cafe and the shops, I promised myself not to leave Lisbon without having some pastry, so I order one and a hot chocolate...so good. 

After my early breakfast, I go and buy my wife her Portugal favorites, Ginghiña and Crema de Nata. The former is a Portuguese liquor and the latter a pastry, both are part of the deal that allow me to go away to compete for 3 days without my wife to complain... she knows I bring her some treats!

The flight and the coach home went fine, I finally arrive home and am received with warm opened arms by my dear family, it really a good feeling! 

Saturday afternoon, I am exhausted but it is good to be home, i spend time with the boys drawing and playing. The evening comes and I put them to bed, afterwards I spend time with my wife and put myself to bed...I am so tired that I am in bed around 9pm on a Saturday evening... 

Sunday 9.15am 21st , I make it to the gym and receive a warm welcome from all the gym members  I know and even from some I have never  spoken to. I am still floating...

Monday is the weirdest day of all, it is my third day without exercising and it starts to do my head in. 

I manage to book at 5.30am a sport massage with Josh Crosley (I highly recommend), he sees me at 9.30am and Literally beat my body up. The massage is s deep that it took me a day and a half to recover and actually feel REALLY GOOD.

1.15pm, Now come the amazing, to be congratulated in the gym is to be expected, but while on my bike at the round about Of Chappelfield waiting to cross, to have a guy stopped his car and popped his head at the window and  congratulate me, this felt special, this felt Really good.

I got home and told my wife about what just happened...at that stage I thought it was it... 

Monday 3pm, I am at school with waiting for my son Milo and to my surprise several parents of kids who are in the same class as my boy come to congratulate me. I start to feel AWKWARD, as I onliy meet them at the time of the school pick up.

3.05pm, my son school teacher has opened the classroom door and comes to me...she then says: massive congratulations for your big achievement. Your son MILO IS SO PROUD OF YOU, SINCE HE ARRIVED THIS MORNING HE HASNT STOPPED TALKING ABOUT YOU COMING HOME WITH A GOLD MEDAL." 

This was it, this did me, I was fighting not to cry on the spot. THIS TO ME IS THE MOST IMPORTANT THING, EVERYTHING I DO, I DO FOR ME, BUT SECOND COME MY SONS. I WANT TO BE AN EXAMPLE, TO INSPIRE THEM. I WANT THEM TO BE PROUD OF THEIR DAD. 

I WOULD NEVER IMAGINED IT WOULD HAPPEN SO EARLY, I WOULD NEVER HAVE IMAGINED THAT MY 5 YEARS BOY WOULD CONNECT WITH ME TO THE POINT TO KNOW HOW IMPORTANT THAT MEDAL IS TO ME. 

When I look back everything falls in its place, the year of pain, losses, the hours of training, the frustration...then the last minute doubts before the first fight, finally the LIBERATION.

I got at my return to norwich to savor of "Fame", to be able "Eat" what I want and to "Rest". 

Guess what I have Enough of it, all this is NECESSARY AND GOOD BUT, WHAT I LIKE AND LOVE IS THE TOTAL OPPOSITE. 

I like to Grind at crazy times in the morning, I like to feel good, strong and fit and I feel like that when I EAT LESS CHOCOLATE AND MORE VEGETABLES, and above all I love to Train. All the things above are necessary but they are REWARDS. They are 20% of my habits, The other 80% makes who I AM. 

IT IS FAIR TO SAY THAT BEING GOOD 80% o the time allows me to Switch off 20% with no Guilt and FEEL GOOD!

I want to be the Champion BUT KEEP The CHALLENGER LOW PROFILE. I HAVE TO STAY HUNGRY, KEEP ON WITH THE GRIND.

THE IMPORTANT IS NOT THE DESTINATION (the medal), THE IMPORTANT IS THE JOURNEY (the training, the losses, the emotions, the people you meet). 

 

Guys, find a PASSION AND WORK HARD, IT WILL PAY OFF! 

 My Most Valued Prizes... 

My Most Valued Prizes... 

Hard Work, Works

YES I AM BJJ EUROPEAN CHAMPION AGAIN.  For the 3rd time I won the BJJ European Championship, first time as a white belt, then blue, then bronze as a brown and NOW GOLD as a BROWN BELT.

IT WAS MY HARDEST COMPETITION BY FAR! 

 

It has been a hard, tensed and painful journey to make it to the top of Europe. This journey started in November 2015 when I received my brown belt. It was an honor to become brown belt after only 5 years of BJJ practice. 

Nevertheless precocity comes with a price, lack of knowledge and experience.  

As a newly become brown belt I wanted and needed to work the extra hours to make up for my lack of knowledge and experience. 

THIS IS NOT THE WORST, the worst for me was that I had to LOSE IN ORDER TO GROW, TO LEARN. 

Why to LOSE? Very simple, if I kept doing BJJ the way I did till now my evolution would eventually have stopped. I needed to get out of my comfort zone and learn the basics, the fundamentals and add new skills.

WHEN YOU GET OUT OF YOUR COMFORT ZONE, YOU FAIL AND A LOT. 

I HAVE LOST MORE FIGHTS IN 2 years as a brown belt than I did in my 5 previous years.

I CAME THIS YEAR TO THE BJJ EUROPEAN CHAMPIONSHIP UNDER PRESSURE! 

My record previous to the competition was 5 losses as a brown belt for 2 victories and now I can SAY IT, only one guy was BETTER THAN ME. SO I WAS FRUSTRATED, REALLY FRUSTRATED! 

Today before the Competition I COULDNT SEE MYSELF LOOSING...IT WOULD HAVE SHATTERED MY SELF CONFIDENCE. I WORK HARD, I HAVE FAITH (I am Muslim) BUT I WORK HARD. I AM UP AT 4am MONDAY TO FRIDAY TO PRACTICE ON MY CRAFT.

My BJJ is getting better and I still have a lot to work on, BUT MY CONDITIONING IS TOP. As a matter of fact I won the Championship because I was the FITTEST GUY OUT THERE. 

Apart from my first fight that I could have lost, as it was draw and a referee decision in my favor that sent me through the following round.  

The next 3 fights followed the same scenario, hard fights till we reached the 3 minutes cap, beyond the 3 minutes, I smashed all my opponents. 

I won the 1/4 final 7-0, the semi final 18-2 and the final 9-0, and to my delight I had to FIGHT REALLY HARD AS IN THESE THREE FIGHTS I escaped various submission attempts from my opponents.

After winning the gold medal in my weight category (under 88.3kg) I decided to fight in Absolute. Absolute means all the athletes who made the podium in my age group category from 60kg to hundred plus kilos.

My opponent weighed 121kg...36kg more than me... I lost that one lol... 

GUYS MY MESSAGE TO YOU IS DREAM BIG, NEVER GIVE UP, NEVER GIVE IN. TO BE SUCCESFUL IS HARD, IT IS NOT A STRAIGHT PATH, THERE ARE FEW UPS AND MANY, MANY DOWNS. 

BELIEVE IN YOURSELF, SURROUND YOURSELF WITH THE RIGHT POSITIVE PEOPLE AND ABOVE ALL WORK HARD!

HARD WORK, WORKS! 

 Me  with a gold Medal, courtesy of my son Milo. He drew this before the tournament I kept the drawing as my iPad wallpaper and could see it everyday and make sure I keep my promise if bringing the gold home. 

Me  with a gold Medal, courtesy of my son Milo. He drew this before the tournament I kept the drawing as my iPad wallpaper and could see it everyday and make sure I keep my promise if bringing the gold home. 

2018 here We Come.

 

Definition of Success:

 

What is success?

Guys, success is something totally personal, You are successful when you reach a goal you set.

how do people succeed?

By setting a goal and achieving it.

 

IN THE END THE MOST IMPORTANT THING ABOUT SUCCESS IS TO KNOW THAT IT IS SELF ORIENTED.

 

People can feel or see that you are successful by the way you walk, talk, carry yourself or because you have a big if it is what you are after.

For some to be successful is to have money for some others is to look good or just feel blessed to do what you like.

 

In my case success is to be able to do whatever I like and be surrounded by the people I like.

 

The society sells a fake idea of success or being happy. Check the news the so called successful people always have drug problems, love issues and so on...

Look around you, you are surrounded by happy, inspiring SUCCESSFUL PEOPLE, I will go further and name a few of them.

All of them are inspiring, happy and successful for different reasons. Nevertheless they have something in common, they are passionate and KNOW WHAT THEY WANT!

 

Paul D, Rachel G, Car R, James L, Igor F are SUCCESSFUL PEOPLE IN THEIR OWN TERMS. I look at these guys and they radiate positivity, I love the way they live what they do. They are Real!

 

GUYS THINK ABOUT WHAT YOU LOVE, PLAN AND ACT UPON IT!

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Quote Of The Week

 "Don't downgrade your Dreams Just to fit your Reality. Upgrade Your Conviction To Match Your Destiny!"

2017 is reaching its end and I look back, to be honest I look back at my whole life and try to see to which extent I have applied or am I applying the quote above. 

I do believe that very few of us have a clear vision, a dream to start with or can actually realize that everything they have done in their lives lead towards the dream that they always had.

As Steve Jobs said in a famous speech he gave during a graduation: " you can only connect the dots going backwards". Meaning actions you have done in the past only make sense later in life! 

Till my late twenties I have been searching for myself and what or who I wanted to be! After few years in Spain I definitely decided that I will be as I used to proclaim back in the day: " HAPPY BECAUSE I WAS BORN TO BE HAPPY".

It was a bold statement at the time but it is one of my MOJO! I have always been outspoken, stubborn and with a strong will, the right combo to get what you want.

The good thing about life, is that life is a wonderfully TOUGH TEACHER, but if you hang in there YOU GROW, YOU FLOURISH! 

I am happy looking back, "joining the dots" to realize that everything, any achievements that I can be proud of came through pain and MANY FAILURES. 

I failed in everything, studies, sports, personal life, work BUT I have NEVER GIVEN UP and eventually I got the reward.

I failed in my university years in France (18-21yo) but aged 32yo I turned the table and got an English degree (BA Hons in Business Management) in Spain having to learn Spanish in the process.

I stopped football aged 24yo as I was going nowhere and became in 7 months of INTENSE practice Spanish semi professional Thai-Boxing Champion.

I met in my life as entertainer many female partners but could never settle. When I expected the least, I met my wife and after 7 years together, 5 married, I am a father of two boys.  

After years working in the hotel industry during a promotion interview that went the wrong way, my career took a U-turn and I became a fitness professional. I AM LIVING THE DREAM!

 

As I said previously, I WAS BORN TO BE HAPPY JUST BECAUSE I SAID SO AND I BELIEVE IT! 

2017 has been a good year, because I am healthy, my family and friends are good. I have few dreams and goals that I am chasing after and right now it is TOUGH as things are not going my way.

I am pretty sure that I have FAILED MORE THAN THE MAJORITY OF YOU! The point is that YOU ONLY FAIL BECAUSE YOU TRY. BECAUSE YOU DREAM AND IF I DREAM I NEED TO DREAM BIG!

 

Set big dreams and work your hardest to make things happen, it will surely be tough the bigger the dream the more you suffer, but to MAKE IT HAPPEN IS YOUR DESTINY! 

 

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Quote Of The Week

"We don't Plan to Fail, We fail to Plan!" 

This apply to many of us, the vast majority including me. In any aspects of our lives success, achievements is linked to the simple formula: plan, apply, assess and address issues if needs be! 

We plan our holiday, we plan our company next move, we plan our competition calendar...

Generally, people who plan achieve a lot and on the contrary the people who don't plan achieve way less.

GUYS, OUR LACK OF PLANNING, VISION MAKE US FAIL!! 

I don't mention effort, as from a fitness perspective most of you are working REALLY HARD, but THEY ONLY PUT THE WORK IN HERE ( in the gym not with the nutrition) AND MOST OF THE TIME THEY PUT THE WRONG WORK! 

In order to make myself understand I will take few real life examples, 3 case study. I will name one person but not the other two. 

Case study 1: Rachel.

Rachel G is into cycling and ultra distance events on bike or else and most of the time she is on a bike as long as she can. She will have some odd conditioning sessions but MOST OF THE TIME SHE WORKS ON HER BIKE BECAUSE HER SPORT IS CYCLING. 

Her training focus totally depends on her on her competitions agenda.

Case study 2: Fiona. 

Fiona is another example, she cycles a lot because it is her passion and she is not bother about physical appearance. Nevertheless 2-3 per week she comes to the gym and does light training sessions. Mainly free weight at such a low intensity that she doesn't break a sweat.

Case study 3: Ben. 

Finally Ben trains hard and a lot, he can be in the gym for over 3 hours days and will depending on the day do as much as he feels capable  of . An example would be run in the morning followed by weight and in the afternoon, body pump and spin!

Analysis of the case study

The case study 1 is the example of what WE HAVE TO DO. Plan, organize, apply and assess the results. I have known Rachel for years now and I remember when she was doing TOO MUCH and got badly INJURED. Now she plans and focus on the important aspect of her training and get the results. 

Case study 2: Fiona.

Here we have the example of someone who could get better results for the times spent in the gym if she had a clear idea of what she wants to achieve. Right here you have to wonder if your time is precious, if it is you may decide to spend more time doing other things you like than wasting your time  in the gym! 

Case 3: Ben. 

Ben should get the best results if we just focus on input (time and training intensity ), but Ben is actually getting the least benefits of the 3. 

Why? Unlike Ben.

You need to know what you want to achieve in order to design your training plan.

You cannot train based only on impulse,  (I ate too much yesterday so I will train 4 hours today).

You train when you are totally exhausted.

You try new routines every so often.

You chose training partners that don't fit the bill..."If I want to get better on the spin bike, I surround myself with people like Paul, Rachel or Daniel, proper cyclists who are going to push me. On the other hand, to lift more weight I will train with Andy the GM.

In other words don't pick someone who is less fit than you and cannot inspire or challenge You! 

NO PAIN, NO GAIN!

HARD WORK WORKS! 

It is true, ONLY IF YOU PLSN THEN APPLY,

 

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Quote Of The Week

 "If you don't sacrifice for what you want, what you want becomes the sacrifice. You don't want to look back and know you could've done better."

I normally find examples in my life and I will surely found some but not to be repetitive, I will throw indirects. I want you to read through the lines and identify what you do or don't that in the end make of YOU THE SACRIFICE. 

The majority of the people train for health reasons, to be fitter, stronger or look better. No matter the reason why we train for, we all reach that point that in order to get results we need TO SACRIFICE.

Sacrifice takes different forms, waking up earlier to train or to go to train late after work, not having time to socialize or being on social media in order to exercise. It can also be to actually train harder and spend less time on your phone while training or not taking steroids and putting the work! 

As you see SACRIFICES TAKE MANY FORMS! 

Ultimately, We get what we deserve in form of results. If we have put the work, we have been disciplined and have done the right things, We are happy and fulfilled. 

On the other hand if we have taken short cuts and haven't faced the reality, the day we truly look at ourselves in the mirror WE WILL KNOW THAT WE FAILED OURSELVES. 

 

When asked about getting results in fitness and life my answers are and will always be the same. Be disciplined, and put the work, it will obviously be hard but you will get LEGIT results. 

"HARD WORK WORKS!" 

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