Herro Prease! May I order derivery?!

Post by Fahad AlYehya

Posted by Fahad AlYehya | Core Fitness – Kuwait

Consistency in dieting can be a challenge, especially when living in a country that endorses food more than anything else. Most of our days start out with food, some coffee and dessert, a little strolling around and shopping, and some more food. And at night, a small gathering of friends that involves barbecuing and a lot of muffins.

Some clients, relatives and friends call me every weekend, with inquiries such as “I’m at Gaucho. What do you recommend?” or “Pinkberry! Yay or nay?” and “Dude, why isn’t my girlfriend returning my calls?” For starters, you can’t really go wrong with Gaucho if you stick to Filet De Lomo; Pinkberry’s loaded with 20g of sugar per serving; and you should try being less douchey.

I’m not saying you should eat out everyday, but when you’re cornered into a meal, the right recommendations will prove useful. Moreover, dieting puts you in a state of hunger similar to that of a heroin addict; aching and scratching for that next meal. One last advice before I start dissecting each and every restaurant: if it tastes too good, then it’s probably not what you’re looking for.

Oh, Fahad-san! Ret us begin with hearthy restaurants!

What I hate more than carb and fat-infested fast food chains are eateries that preach about health, but are everything but healthy; which is why I’ll be poking at them first:

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No more McGangBangs

Post by Mark

I just realized that just over a year ago I posted about the McGangBang and how great it was but now I haven’t had a McDonalds burger (or BK, KFC, Hardees etc..) for nearly a year. I’m eating a lot healthier, having a ton of salad and not really missing any of the fast food. I went from eating at those fast food joints practically daily to never. I think it’s like quitting smoking (I don’t smoke but I’m guessing). It’s difficult at first but then once you’re off you’re off.

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The first official triathlon in Kuwait

Post by Mark

The 3 Club are going to be organizing the first official triathlon in Kuwait this month dubbed The Flying Start Triathlon. The event will start off with a swim, followed by cycling and ending with a run.

Registration is free to 3 club members while none members will have to pay KD25 to participate. If you’re interested or want more details check out their website [Here]

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Get BALLSY Kuwait!

Post by Fahad AlYehya

Posted by Fahad AlYehya | Core Fitness – Kuwait

Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero.” – Mike Mentzer, the father of High Intensity Training.

If you’re eating a snicker’s bar, drinking a Red Bull and smoking a cigarette, then put your weapons down, step back slowly and carefully, and take a good gander (wow, GANDER, where did that come from?) at yourself. What you’ll probably see is regression; the convergent evolution of man, but in a very bad way.

Devolution, or the opposite of evolution, is what we are currently witnessing with the entire world. In a recent study that took over 10 years to accomplish concluded that males 10 years ago were manlier than males today. The study also concluded that the farther you go back, the larger “bowling balls” males had.

My grandfather had 4 wives, with a total of 13 kids. I’m willing to bet that your fathers, grandfathers, and the fathers of your grandfathers went through the exact same trend. I’m also willing to bet that no one in present time has a pair (biologically speaking) to do the same.

High Rate of Impotence & Erectile Dysfunction

On the 23rd of March 2010, Al Watan Newspaper published an article on it’s first page stating that Kuwait’s fertility rate is at risk. Moreover, it also stressed the high rate of impotence and sexual dysfunction. I’d like to add in my own theoretical opinion by saying that a lot of men are at the lower end of normal testosterone production, which is OK, but puts you just a few notches above a female. Yes you concerned female, you might be as manly if not manlier than your husband, boyfriend or whatever relationship you decided to pursue.

Seriously though, low-testosterone is also a contributer to the increase of divorce rates in Kuwait; females are not getting their fair share of manhood.

“Yeah..but how is that of benefit to us, Oh Master of the Fitness Universe?”

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You’re not fat, but your butt’s too big

Post by Fahad AlYehya

Posted by Fahad AlYehya | Core Fitness – Kuwait

“Dude, I’m really skinny up top, but down below I’m a MESS!”

“I’ve been doing ab work for ages! I literally spend hours in the gym everyday crunching and leg raising my butt off! Why do I still have this belly!? Where’s my six pack!?”

“I might as well paste that muffin I just ate on my thighs, because eventually that’s where it’s going to end up.”

“I’m a 27 year old guy that has better breast development than Pamela Anderson!”

“I’ve been on Lipo-6 for 3 months! Nothing happened!” Me: what’s your diet like? “I pretty much eat whatever I want.”

These pretty much sum up what I am about to tackle today (and obviously the title). Before I do, I’d like to point the finger of blame:

1) Training is 20-30%; it only refines a physique.
Nutrition is the other 70-80%.
2) Abs are made in the kitchen.
3) Why are you crunching with no weights when you clearly don’t have any abdominal muscles?
4) The abdominals are a muscle. If you work a muscle everyday it’ll shrink and never grow.
5) If you eat like a pig and train like a horse, you’ll lose overall weight; except for those stubborn fat stores you want to get rid off.

Too many of you quit too early to see any significant results. You tend to give it all up once results start to slow down. It took you years to gain all that fat, so why do you expect to lose it in such a short time?

It’s hard to make your first million, but once you do, you’ll know exactly what kind of work ethic you’d have to give in order to get it. Same thing goes with a set of abs or shapely thighs; you’re pretty vague about how long or hard your journey will be, but once you give into the commitment then it’ll be all worth it.

I’m here to serve as a guide to that journey, where simple bouts of information may prove useful for that much needed push you’ve been looking for.

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A Healthier Lunchbox

Post by Mark

Local blogger and teacher Miss Farah posted something which I wanted to share with my readers. One of her kids in class had brought only chips and chocolate for lunch (pic above), so Miss Farah sent a letter to the parents explaining to them how unhealthy that was for their daughter. Next day she checked the kids lunchbox and this time the little girl had cucumbers, carrots, croissant, corn and juice (pic below).

I thought it was great of Miss Farah for caring enough to contact the parents and I thought it was also great from the parents to actually listen to her. Hopefully the lunchbox continues to stay healthy and other parents reading this can do the same with their kids. You can check Miss Farah’s blog [Here]

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Post by Fahad AlYehya

Posted by Fahad AlYehya | Core Fitness – Kuwait

It’s almost summer time and all the gyms around Kuwait are packed! People have locations to travel too, beaches to swim in and jet skis to ride, but you got to look good doing it. What’s the sure-fire, shortcut approach and rapidly fast solution to all this? A truckload of performance enhancers, dietary supplements and A LOT of chest and bicep exercises! That was the norm back in my university days, but people now demand abs too; but no legs, definitely no legs. They are evil and such a pain in the butt when exercised.

The summertime crowd is a lot more demanding and highly impatient in comparison to other seasonal clients. They expect so much in such little time. Moreover, they tend to quit early if extreme results are not presentable within 72 hours, literally. This is how a typical meeting with an average “I need to look like 50 Cent within a month” client:

Client: “All I’m looking for is definition. I need to tone my arms a bit, expand my chest and work on my abs. As you can see, I’ve got the jello jiggles all around dis area yo.”

Me: “How long do I have in order for to make these changes?”

Client: “Brah! I’ve got a month and I’ll be hittin’ da beaches of Ibiza. If things don’t work out with da visa (that rhymed, dude must be a rapper), I’d might extend it for another month and go to Sharm.”

Me: “What you’re asking for is a shortcut, which is highly unlikely since you’ve got no muscle for me to tone and a spare tire around your waist.”

Client: “NO YO! I’ve heard Core Fitness does wonders. I need to lose all of this and gain poundage’s all ova my upperbody. Wam, bam, do me SON!”

Me: “Uhh, no, we don’t offer doing anyone, we just provide you a diet plan, a workout plan and absolutely no happy endings.”

Client: “And yo, no legs. I’ve got more jiggle than Santa Claus lying around this lower area as you can see, so no leg workouts whatsoever. I don’t want to be looking like an Egyptian belly-dancer yo.”

Me: “I hope you realize you’re whiter than I am. Anyways, cutting out legs isn’t a good idea; it’s literally half your body. If you want those changes, you have to give us a minimum of 2 months. It’s a lifestyle.”

Client: “Dude, I’ll pop pills! I’ll drink dem powders! What’s dat white stuff called? Crac….I mean creatine? Yeah, I’ll give that a try!”

Me: “No. What’s your current diet like?”

Client: “I’m not a breakfis’ person, so screw dat. At around 11 am at work, I pass by a Starbucks and order a triple-shot-venti-half-caf-half-decaf-French-roast-2 caramel pumps-extra-whip-non-fat-mocha-with-extra-foam……Oh, and a low fat muffi’. At home, I eat pretty much what I want and for dinner, strictly fast food.”

Me: “I swear to God, if you don’t stop talking like that I’m going to punch you on the face.”

Client: “Ok man, jeez…so I’ll give you two months. Does that work for you?”

Me: “Two months, our workout routine and a strict diet plan should do.”

Client: Ho-nee FUT! DUDE, DATS INCWEDIBUL! You ma boi!!!”

Me: “Get the f%$k out.”

Health and fitness is a lifestyle. If you want to look good and feel good from this day onwards, you need to understand that it requires a lot of effort at first, and once you get used to it, it’ll be like breathing air and drinking water.


For every goal you set, commitment must be taken into consideration; the greater you want the end result to be, the harder you have to push yourself to achieve it. For example, in order for me to maintain the current weight and body fat percentage I am on, I’d have to consume a specific amount of calories, weight-lifting poundage’s, and rest and recovery. Since summertime is approaching, my meal plan has to be a lot cleaner, sometimes tasteless and slightly low in calories, with the addition of cardiovascular activity. If I expect a leaner set of abs, I need to put in the effort in order to achieve this.

A lot of you have slowly introduced this lifestyle and are witnessing good results. If you’ve currently stopped producing any significant results (i.e. fat-loss or muscle-gain), your eating and training habits have to be a lot stricter, which may include cleaning out or adding in calories; this is only assuming you’d want more results.

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20 Minutes of Heaven

Post by Fahad AlYehya

Posted by Fahad AlYehya | Core Fitness – Kuwait

Core Fitness has been in business for close to 2 years. We’ve jumped into the market with very high risk, doubtful but hopeful. We originally started out with a much larger area (1,000mtr2) and slowly trimmed it down to roughly 300mtr2. Our risk was high as it is, so might as well shrink a few things or two.

In order to sell the service being sold, we needed believers, people who can witness results and talk about it to other people.  And so, we brought in 10 clients with different goals, interviewing them one by one before and after our prescribed 7 week cycles. The amount of questions had no answers. With all my knowledge, I could not convince any of them that our 20 minute workouts achieved anything. I even pulled in science to explain that it’s more than possible to benefit from 10 minutes of what we were doing. I don’t blame anybody since common sense tells us that the more time we put in the better results will be.

Finally realizing that no amount of words can explain what we’re trying to sell, I simply gave up and said “Guys, go try it out. If you don’t like it you’ll get your money back.”

“That was intense!” Client #1

“HARDCORE!” Client #2

“…….”Client #3. His blood-sugar level crashed. A diabetic who didn’t eat a single calorie since breakfast.

“Huuuuh, huuuh, huuuuh…man…gi..give me a few minutes to catch my breath!” Client #4. He puked 10 minutes later.

The comments above were what our clients said after their first 20 minute workouts. Thankfully, they’ve all signed up and witnessed great results. However, this proves nothing to the people who have yet to enroll at Core Fitness. After interviewing numerous clients throughout Core’s tenure, I’d like to think that I can finally explain why our 20 minute workouts work.

Short and Sweet

The first obvious question that pops to mind is the 20 minutes. What can we possibly do in such a short time? If you think about it, that’s exactly it. We realize that 20 minutes is a short duration and we also realize that in order for a client to achieve results is by pushing him beyond his physical potential, which involves a lot of boot-camp style training and attitude. Secondly, pushing someone to the brink of insanity in 20 minutes involves some sort of motivation, hence the personal trainers responsible for pushing you towards your limits.

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7 Weeks Later

Post by Mark

Back in January I joined Core Fitness and the first thing they did was take my measurements so I can compare them 7 weeks later. Well it’s been 7 weeks and I finished my first course and here are the results:

  Before After
Weight 84.7kg 80kg
BMI 25 23.6
BMR 1946kcal 1881kcal
Fat 20% 17%
Fat Mass 16.9kg 13.6kg
Fat Free Mass 67.8kg 66.4kg
Total Body Water 49.6kg 48.6kg
Chest 99cm 101cm
Shoulder Girdle 55cm 57cm
Thighs 56cm 58cm
Arms 28.5cm 29.5cm
Hips 105cm 100cm
Waist 98cm 93.5cm

What do these numbers mean? Basically my weight has gone down from 84.7 to 80 and that includes gaining around 1.7kg of muscle. I’ve lost fat around my waist and hips (I actually had to add two new holes on my belts) and I’ve added muscle to my other areas like chest, shoulders, thighs and arms. My aim wasn’t to lose weight but gain muscle mass and right now I’m actually below my ideal weight. But, this is just the middle area because I’ve lost weight in fat and now will gain weight with muscle which is why most probably when I get measurements again in 7 weeks time I would either be the same weight or hopefully more.

The first week was very intense, I didn’t puke but I very nearly did, like just about to but didn’t. It was a killer and it scared the shit out of me but I kept going back and I now actually enjoy going to the gym. Even though its still exhausting, I no longer feel like I am going to die from a heart attack or puke. The lessons are as advertised, just 20 minutes long and I go 3 times a week. I’ve refused to do any work out or cardio during my off days since what attracted me to Core Fitness was the 20 minutes 3 times a week selling line. 20 minutes 3 times a week was all the time I had to give and wanted to give and I’ve stuck to my guns. My cardio hasn’t improved that much because of that since I was advised to run during my off days.

Every week I have a different trainer that takes me through the 20 minutes of workout. Whats cool about that is every trainer has their own style of training and exercises so once my body feels like it’s getting used to a routine, my trainers change and I’ve suddenly got to survive and get used to a new routine. After every 20 minute session I get a fully body stretch out by the trainer which is nearly as grueling as the 20 minute workout.

One of the cool things I like about Core is the SMS’s I get on the day of my workouts. They serve as a reminder on what time my course is but they also provide health tips as well like the following:

Hi Mark! Workout today at 8:20PM! FYI: Drink 1 glass of cold water 15min before a meal gives your metablism a 25% boost!

Hi Mark! Workout today at 8:00PM! FYI: Studies show that people who drink 3 servings per day of Green Tea lost more fat around their midsection

Hi Mark! Workout today at 8:00PM! FYI: Pizza? Choose Domino’s. 1 small order, thin slices, add anything, but ditch the ground beef and pepperoni

I was given a nutritional plan when I first started which you can see [Here]. It wasn’t too difficult to stick to since it mostly involved eating what I usually eat. The biggest change was the breakfast and dinner. Breakfast I used to have pancakes from McDonalds while dinner I used to have a lot of carbs (3 turkey & cheese sandwiches or bread with labneh for example). For breakfast I now have sausage & egg mcmuffin while for dinner I either pickup 2 chicken taouk + 2 meat tikka in a plate (no bread) from Kebabji near my house or I grill steak at home. I get my steak (fillet) from a butcher but recently I started getting ostrich steak from Sultan Center which I found out has the superior nutrient content of red meat while having less fat than a chicken breast. Too bad I can’t have it breaded and fried! Oh and another big change is the greens, I now eat a lot more vegetables and salads. I used to barely eat anything green before but now I want to eat them. For example when I go to Le Notre I usually order a fish or meat dish and their sides are usually rice or potato. I now have them swap them for steamed vegetables. It’s really weird but I think I do this because I want to get healthier and I am seeing my self get fitter.

I’m not perfect though and I do cheat but I like cheating. I look forward to cheating because it helps me stick to my diet. For example I passed by Chocolate Bar twice during this 7 weeks and overdosed on chocolate (enough to last me through the 7 weeks!) and once a week I pick up a Cadbury Flake or a Twix from the bakala. Oh and there was the Ferrero Rocher incident. The one thing though I am REALLY craving but can’t and shouldn’t have is the molten chocolate cake from Chili’s. It’s always on my mind but I’ve still managed to resist it!

So that’s basically it. I am going to sign up for another 7 weeks and I want to continue improving. I’m going to have Fahad post about Core Fitness to give you guys a better idea of what it involves since it’s his gym and he will be better able to explain it. I will definitely post my measurements again after 7 weeks and we’ll see how things changed.

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The Letters P, C and F: The Finale

Post by Fahad AlYehya

Posted by Fahad AlYehya | Core Fitness – Kuwait

Eating out isn’t necessarily a problem, but can be a fuss to those around me. I start by scanning the restaurant’s menu for a lean source of protein, followed by a good source of carbs and a great source of fat. Usually, I pick a great option, a good option and a decent option; the waiter that’s about to approach me is bound to shut me down with words like fried, breaded and sauteed, so might as well make due with other sources since I’m already at my 3 hour mark and my muscles are aching for some food.

Me: “I’ll have the Cajun Chicken Platter with no Monterey jack cheese, crisps, refried black beans and mashed potatoes.”

Waiter: “You mean you want the Cajun Chicken Platter with absolutely nothing on it?”

Me: “Yes, but I’m not done yet. Do you serve sweet potato?”

Waiter: “No sir, we only serve mashed potatoes.”

Me: “Do you mash it in with butter?”

Waiter: “I’m not sure sir.”

Me: “Would you ask someone that knows please.”

Accompanying Friend: “Dude, are you serious? No he’s not doing that.”

Me: “Ok, may I have a baked potato please.”

Waiter: “I’m sorry sir, we serve only mashed potatoes.”

Me: “Are they mashed before or after they arrived in the kitchen?”

Waiter: “After sir.”

Me: “Ok, so take one unmashed medium sized potato and bake or boil it.”

Waiter: “I’m sorry sir, we cannot do that.”

Annoying Fat Friend: “FHAID! Cut that crap out! I want to order!”

Me: “Ok Ok. I’ll have the Cajun Chicken Platter with nothing on it, and only broccoli on the side. Is the broccoli sauteed or steamed?”

Friend: “F*ck you.”

I am literally a waiter’s worst nightmare and I don’t care. I even question a restaurant’s supposedly healthier options, and after a thorough investigation (i.e. annoying the hell out of the restaurant’s staff) it doesn’t seem healthy at all. I persuade any health conscious individual to do the same.

The Awesome Subject at Hand

I was contacted by a 248am subscriber in order to help him out with a diet plan. His routine was simple and average, and could easily relate to anyone who decides to pursue the healthy lifestyle, so I used him as an example in order to explain the ins and outs of nutrition calculation and timing. Hopefully, I’ll be able to simplify things as much as possible.

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