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Kuwait Personal Sports

My Stats and Diet by Core Fitness

Just got back from my first 20 minute session at Core Fitness… it was grueling, really tough and I realized I am more out of shape than Homer Simpson. The scariest part was when it came to my last exercise which was for my abs. My trainer wanted me to do 150 different types of crunches, 150! I couldn’t go through with it, at 60 I was dead or at least wished I was dead. But, on a positive note, I didn’t puke although I was really close at one point. Anyway I got my stats and final diet plan which I will share with everyone below. Once I am done with my 7 weeks we’ll go back to these stats to see how much I changed. The diet plan below was created for me. It might look a bit strange but it was created around my daily routine, the places I usually go eat at and based on what I like to eat. I don’t cook at home so 90% of it is based on restaurant food. Before I share the stats and diet plan, here is a message from the owner of Core Fitness explaining what you will be seeing.

Mark is not fat. This may surprise a lot of you due to his hunger for really greasy food, but he’s actually good in respect to his weight and height. What we’re trying to do is achieve “re-composition”. Simply put, we’re exchanging fat with muscle. For an individual his height (6’1), anything below 80kg is too light. Our goal is to stay within the 80-85kg range, shed some fat and gain some muscle. Since Mark’s been inactive for a while, any short intense activity will suffice in order to reach his goals.

Nutritionally, his eating patterns were [slightly] healthy to begin with:
1) He ate breakfast early, but ditched healthy protein and splurged on McDonald’s pancakes and maple syrup.
2) He didn’t eat frequently, which in turn slowed down his metabolism.
3) He ate dinner early due to the acid reflux he was suffering from.

Like I said earlier, Mark isn’t fat; he just needs a metabolic boost. Not much was done in terms of nutrition since he already has been taking care of himself by avoiding heavily greased foods such as french fries. Core Fitness does not have one nutrition program that everyone can use; we sit with each individual and review their daily routines. Many people actually eat right, but fail in terms of nutrition timing which include eating breakfast too late, skimping on metabolism boosting snacks or eating one meal a day. I’ve based the diet on Mark’s preferences, which is what we accomplish with all clients.

Lastly, we’ve enrolled Mark in a Fat-loss program that includes weight-lifting, body-weight training and aerobics; all packaged into 20 minutes of training.

Regards,
Fahad Khalid AlYehya

Name: Mark
Age: 31
Height: 6’1
Weight: 84.7KG
BMI: 25
BMR: 1946kcal
Fat: 20% (Desirable Range is 8-20%)

Chest: 99cm
Shoulder Girdle: 55cm
Thighs: 56cm
Arms: 28.5cm
Hips: 105cm
Waist: 98cm

And here is my diet plan. It’s divded into 3 parts.
1) Workout Days
2) Non-workout Days
3) Weekend Days

WORKOUT DAYS

Upon Waking: 8:00
500ml of Water

8:30 – 9:00 – Breakfast
2 Sausage Egg McMuffins OR 2 Double Burgers

10:00 (1 hour After Breakfast)
Black Tea with 2 packets of Tropicana Slim

1:00 – Lunch
Sbarro & Tikka Combination: 1 Slices of Mushroom Pizza + 1 order of Shish Tawoo’a
Subway: 6 Inch Honey Oat, BLT, 2 lines of Southwest OR Honey Mustard
Ikea: 1- 2 pieces Grilled Samon, small serving of steamed potatoes, side order of veggies
Great Steak: 6 Inch Brown Bread, Super Steak, NO CHEESE, NO MAYO
Sakura: 12 pieces of any roll

4:30 – Snack
15 pieces of Cashews OR Pistachios OR Almonds OR Walnuts + Green Tea

7:30 – Pre-Workout
10 pieces of nuts + Black Tea

8:00 – 8:20 – WORKOUT

9:00 – Dinner
2 Grilled Chicken Breasts OR 10-12 oz Steak (preferably Filet Mignon) OR 10-12oz of Fish Green Salad, Dressing: 1 tbsp of Olive Oil + 2 tbsp of Balsamic Vinegar

NON-WORKOUT DAYS

Upon Waking: 8:00
500ml of Water

8:30 – 9:00 – Breakfast
2 Sausage Egg McMuffins OR 2 Double Burgers

10:00 (1 hour After Breakfast)
Black Tea with 2 packets of Tropicana Slim

1:00 – Lunch
Sbarro & Tikka Combination: 1 Slices of Mushroom Pizza + 1 order of Shish Tawoo’a
Subway: 6 Inch Honey Oat, BLT, 2 lines of Southwest OR Honey Mustard
Ikea: 1- 2 pieces Grilled Samon, small serving of steamed potatoes, side order of veggies
Great Steak: 6 Inch Brown Bread, Super Steak, NO CHEESE, NO MAYO
Sakura: 12 pieces of any roll

4:30 – Snack
15 pieces of Cashews OR Pistachios OR Almonds OR Walnuts + Green Tea

7:30 – Pre-Cardio
Black Tea

CARDIO IMMEDIATELY AFTER TEA (Start out with 30 minutes then increase accordingly)

Immediately after Cardio – Dinner
2 Grilled Chicken Breasts OR 10-12 oz Steak (preferably Filet Mignon) OR 10-12oz of Fish
Green Salad, Dressing: 1 tbsp of Olive Oil + 2 tbsp of Balsamic Vinegar

WEEKENDS

10:00 – 11:00: Upon Waking
500ml of Water

Immediately After (30 minutes at most after waking):
3 Scrambled Eggs (w/ low-fat cheese or Light Halloum) + 2 Large Slices Homemade Pancakes w/ sugar-free Maple Syrup

1 Hour Later:
Black Tea w/ 2 packets of Tropicana Zero

2:00 – 2:30 – 3 Hours Later: Lunch
Burger: 1 Burger w/out fries + Diet Soda
Pizza: 1 Pizza (no pepperoni) + Diet Soda
Sushi: 12 pieces of Maki + Diet Soda

6:00 – 6:30 – 3 Hours Later: Snack
1 Fruit + Green Tea

9:00 – Dinner:
Grilled Lebanese Food: 2 Order of Shish Tawoo’a OR Tikka Meat + Salad + Diet Soda

94 replies on “My Stats and Diet by Core Fitness”

the hard part is sticking strictly to the diet, you baisicly have to mould your entire life around your eating plan. Bas thats the sacrifice you need to make guess. Amazingly professional, isn’t it refreshing than those useless over sized “coaches” everywhere else except flex gym which is very good with qualified trainers.

3rd post for Core Fitness 🙂

congrats mark, I’m kind of surprised. From all the feedback I’ve been reading about vomiting and not feeling well, I expected your body to hurt from the session and not posting so soon.

The diet seems great, it doesn’t ask you to stop eating like most of the other diets but I guess it cause you need food for the muscles, good luck with that.

Wow i’m a bit shocked with the breakfeast he gave you but he must know what he’s doing. A quick side note I really really suggest you look into the abs part of the p90x which is calle ab ripper x. It’s a short 15 minute ab workout you do every other day and it will give you a six pack regardless of diet. I have been doing it for roughly 4 months now and the first day I honestly could not do 10 sit ups but now I have a good 4 almost 6 pack so you should look into it.
Good luck with ur workouts

%%%%%@Akbarrr I’m A GIRL & I do plenty of crunches over 200 within 20-25 mins! What a shame, that you’ve been braging around about exercising:-D & you can’t do over 150 crunches N an hour!HuH.
Keep up the good work mark & good luck 😉

I’m sorry, I have no idea what qualification this guy has, but to ask you to do 150 crunches is proof enough for me that he is full of shit.

Really, you should ask the person who told you eating anything from McDonalds belonged in a healthy eating habit.

https://www.nutritiondata.com/facts/foods-from-mcdonalds/6272/2

Review the link above and really consider if consuming 900 calories where over 50% of those calories are fat is a good thing???

Cudos on the working out and dedication to getting into better shape but advice from a fat guy, “DON’T EAT ANYTHING FROM McDONALDS!!!”

Mark, i have one question for you, what will happen after completing your 7th week of exercises and a well designed diet plan? of course you’re going to get a great result, but what will be happening next?

i believe that’s the question that you really need to answer first before starting your exercises + diet plan challenge.

@thek5 No sacrifice on Mark’s behalf has to be taken. His plan already suits his lifestyle perfectly. Thank you for pointing out our professionalism. We strive to be the best :).

@UglyKid We wanted Mark to come back to Core Fitness, so we opted to work him out lightly. You’ll get a far worse review of us on Monday when Mark will truly know how far our intensity will go, with all due respect to him.

@Jason Research has shown that a breakfast both high in calories and fat showed a significant increase in metabolic boost and fat-burning. After 6-8 hours of night’s sleep, if Mark doesn’t break his fast an hour after waking up, then there’s a 150% chance of him getting fat. The high caloric intake is meant to challenge his metabolism in the morning, where all his digestive functionalities are at their best.

@af This is recomposition, which includes gaining muscle and burning fat at the same time.

Dieting has evolved. We don’t condone leaving out much needed macronutrients (i.e. fat and carbs). Mark needs those macros in the beginning in order to cope with his busy lifestyle which include his 10-hour job, exercising and running this blogging. Upon adaptation of this basic diet, he’ll go through a process of slow exclusion, which essentially means cleaning up a few things or two.

Pretty much what I mentioned in the last post.
– Rev up the metabolism with high-intensity workout and combined with 6 meals a day to ensure you keep your metabolic rate ticking.

The diet favors proteins to help build the muscles with sufficient carbs to ensure no weight loss.

Try to stick to the schedule of workouts and diet for the 7 weeks. You should see some major changes to your body.

Armani Exchanger: Well its not hard to stick to the diet since it’s similar to what I already was eating except better. I already cut down on a lot of crap last year after I found out I had acid reflux and have been able to resist the temptation of french fries or other deep fried food easily. I think I should be fine. If after 7 weeks there are results I don’t think I would want to stop and probably sign up for another 7 weeks etc..

@cajie the amount of carbs ensure no weight loss; it ensures sufficient fat loss. If you calculate his calorie intake on workout days, it’s pretty low (2,250). On non-workout days its around 2,000.

Calories are lower on weekends due to Mark waking up late and sleeping early.

hey mark….good luck, mate…
one answer everyone is dying to know though…how much for the 7 week package including all??

Good write-up Mark. I hope this encourages other people to keep fit, which is really difficult in Kuwait (especially due to the over-crowded gyms).

A personal trainer / training program is worth the effort, if you can afford it. Not just because they push you, but because you can be more disciplined when you know you are going to be judged in a couple of days time by your coach!

The price for Mark’s course also seems VERY reasonable. If I told you what a trainer costs here in Paris, on top of the gym membership, you’d faint.

And Subway sandwiches rock!

Mark. I am an extremely active person. I workout and run and bike almost everyday of the week and I play football at least 3 times a week. I have tried this type of “eat what you like but drink your black tea and workout after” diets and I did not shed one pound of body fat.

I have to say that while I’m no dietician I have researched these matters extensively and I have concluded that eating the right food is more important than working out for 6 hours a day. You may gain more muscle but with this type of food you are definitely not going to lose any fat. Your diet should be simple, low glycemic index foods, low fats, and high protein. Plain and simple.

What I read does not meet that obligation at all.

Good luck anyhow.

Interesting let’s see how it works out. Is the gym unisex? I think Mark you’re likely to stay on this than some unrealistic celery diet. Prices plz..

Johnson: I don’t have a eat what you like diet although I wish I did.

Regarding the price, I contacted Fahad and this is what he emailed back:

KD 90 for two days a week of training for 7 weeks.
KD 135 for 3 days a week of training, 7 weeks.
KD 180 for 4 days a week of training, 7 weeks.

We also have 5 and 6 days a week of training, and the pricing is specific to the client’s goals so they differ from one client to the other. We also have offers of 10-50% discount depending on how many cycles the clients enrolls in at once, i.e. paying for multiple cycles in one go. A yearly membership would save a client 50%.

@Johnson Mark isn’t fat to begin with. If he managed to eat all that greasy food and stay around 20% bodyfat and at a weight of 84kg, then he doesn’t need a very strict diet to begin with.

Core Fitness does condone low GI carbs, high protein and a moderate fat diet. However, what works for you may not work for others.

Someone who hasn’t been in the fitness/nutrition game for a long time cannot be immediately placed on a diet that consists of oatmeal, egg whites, brown rice, steamed fish and veggies; that’ll only scare the individual away.

Lastly, all your questions have already been answered in my message that Mark posted. Moderation, in accordance to Core Fitness, is key.

@Om Sheikha It’s a male only gym, hence our intense style of training.

@Johnson Mark isn’t fat to begin with. If he managed to eat all that greasy food and stay around 20% bodyfat and at a weight of 84kg, then he doesn’t need a very strict diet to begin with.

Core Fitness does condone low GI carbs, high protein and a moderate fat diet. However, what works for you may not work for others.

Someone who hasn’t been in the fitness/nutrition game for a long time cannot be immediately placed on a diet that consists of oatmeal, egg whites, brown rice, steamed fish and veggies; that’ll only scare the individual away.

Lastly, all your questions have already been answered in my message that Mark posted. Moderation, in accordance to Core Fitness, is key.

@Om Sheikha It’s a males only gym, hence our intense style of training.

@Cajie True. The metabolism is responsible for heating up the cold water before it enters your stomach, hence a 25% metabolic boost. However, cold water also effects your thyroid hormones negatively, blunting them in the long run.

Stick to room temp most of the time.

Looks like the fitness and gymming scene is once again hotting up in Q8! Bring on Fitness First and LA Fitness into Kuwait.

@RXkuwait…can u kindly tell me whats the idea behind drinking tea right before cardio…and eating dinner right after cardio? and how is drinking water first thing in the morning significant?

thanks.

@Dina it’ll be my pleasure.

I asked Mark what kind of caffeinated drink he preferred: Tea or Coffee.
Clearly, Mark preferred tea. Lets start from the top and work our way down:

**After 6-8 hours of sleep, the body is dehydrated. You can’t simply expect to munch on a calorie load such as the one I’ve given Mark without prepping it first; it’s like running a car with gasoline but without any oil, the engine is bound to breakdown. Same thing goes with the digestive tract. 500ml of water rehydrates you and prepares the organs for a large meal to come. Our blood is close to 78% water and our bodies carry between 60-70% water. 2% decrease in water is a 50% drop in physical activity, so by common senses water is essential.

**Tea (white, black or green) has many health benefits including
1) Cholesterol reduction
2) Blood Pressure reduction
3) Preventing osteoporosis and arthritis
4) Aiding and preventing type-2 diabetes
5) Calorie burning – tea works by increasing energy expenditure and also has thermogenic properties which promote fat burning.

#5 is why I made Mark drink tea before the gym and cardio. Moreover, the caffeine delays muscular fatigue, which in turn makes him lift heavier, run faster or longer. Caffeine also serves as a diuretic, increasing perspiration by releasing any retained water.

**Cardiovascular activity increases cortisol levels. Cortisol is a stress hormone that when produced in excess, reduces muscle mass and aids in depositing body fat.

The low carb, high protein, moderate fat meal after cardio helps blunt cortisol levels, feed his muscles and increase fat-burning.

If anyone has any questions in regards to this or any other subjects relating to fitness & nutrition please feel free to ask.

Hey Mark. About these tropicana slims, zeros and sugar free syrup. I’ve heard, and read, a LOT of bad stuff about an ingredient (which may be) in them called asparteme. That’s what makes things like doritos (sweet paprika), coke zero, diet (insert soda name here) and certain chocolates / ice creams sweet leaving that after taste. To the best of my knowledge most products that claim to be “sugar free” or “diet” contain asparteme and long term use of it could lead to something as normal as headaches to brain tumors, memory loss, p. nerve cancer etc. You are looking to stick to this diet for some time right? So you may want to arrange a sit down with the person who drew up this diet plan for you (after doing your own research i.e.) and come up with some alternatives. Off the top of my head Sweet-N-Low comes to mind (tiny pink packet). Gave up chewing extra for the same reason. I pop a polo or two while at work or socializing. Two a day max though, for me. Hope this helps awaken other readers that live on sugar free / diet stuff thinking they’re making the healthy choice! Congrats on your new regimen and all the best!

/facepalm *Just read the entire post now and didn’t want to seem rude so a small edit to my reply* . . . arrange a sit down with Fahad (after doing your own research i.e.) . . . .

@RxKuwait
Thank you for your great patience in answering my queries (and everyone’s for that matter). I certainly learnt something today.

I am tempted to join Core Fitness – but have already paid my gym subscription till the end of this year.

Also..I like to relax in the sauna after a workout 🙂

@TweeZ,
Do you have any factual data to backup your claim on the harmful effects of a sauna?

Unless a person has high blood pressure or heart related problems or is pregnant, there is no evidence indicating that saunas are harmful and plenty of evidence that it is beneficial.

@RxKuwait The metabolism is responsible for heating up the cold water before it enters your stomach, hence a 25% metabolic boost. However, cold water also effects your thyroid hormones negatively, blunting them in the long run.

really ? if your daily maintenance is 2000cal, drinking cold water all day will burn 500cal ? bs show me a link to the study where it shows 25% impact on metabolism and how cold water causes thyroid problems ?

mark

what do you think your going to accomplish by doing this ? i thought you wanted to gain muscle ? yet this seems like you want to lose fat and gain muscle at the same time ? you can’t do that.

plus any changes you will see is noob gains.

@R. Halamer You’re definitely right about the artificial sweeteners. On the bright side, diet soda or sugar-free products can be the lesser of two evils if it’s a choice between that or a drink that contains 40g of high fructose corn syrup. Moreover, sipping on carbonated drinks can help curb hunger cravings, but it can also cause gas and bloating. Mark’s only limited to 1 diet soda per day; the sugar-free maple syrup is on weekends only. The amount of artificial sweeteners in his diet aren’t enough to produce significant side effects, such as the ones you’ve mentioned.

@Cajie I’ll be more than happy to provide you with any up to date information in regards to the subjects mentioned here :).

@Cyc Yes, but not all memberships are full body; the more days, the larger the muscle group split.

Core Fitness also provides consultancy for fitness enthusiasts who are non-members. The consultancy’s package includes a workout plan, a nutritional plan and any other fitness associated areas, i.e. supplementation. The package lasts 3 months and includes 24-hour communication between the client and the dietician.

Actually he can do both gaining muscle and losing fat … but the gaining is alot less comparing to the fat loss BUT it will show that he gained alot of muscle if he did a proper cut ( lose alot of fat )

it sucks that you guys don’t cater to women also! i am so into these bootcamp style of gyms..

any future plans to have something similar for women?

@Gargoyle Here you go bro. Enjoy.

Water and Weight Loss

A Great Dietary Supplement

Jul 18, 2009 Christopher Pascale

It is safe to say that someone reading an article on health and fitness knows that drinking water has many values. But for those that need extra motivation to imbibe a regular regimen of H2O, there are several diet-related reasons to do so.

The reasons that health-conscious people would want to be encouraged to drink more water deal with weight loss and liver and kidney health.

Drinking Water Keeps the Kidneys and Liver Healthy

When the body is deprived of water, the kidneys are not as able to filter as effectively as they should. The result is that the liver assists the kidneys so that everything can be properly passed.

The direct effect on the body is that during this time when the kidneys need assistance from the liver, the liver cannot perform its duties, and there is no organ to pick up the slack. For those not familiar, the liver is the part of the body that metabolizes fat. If the liver does not metabolize fat, then the body’s metabolism slows down, and for any time that the body is deprived of water it will make up for it with the liver aiding the kidneys while excess fats are stored in the body.

Drinking Cold Water Burns Calories

For those who have heard of burning calories by drinking water, the tale is true, though not in dramatic fashion. A study conducted by Michael Boschman, MD on 14 healthy men and women found that following the consumption of a 17 oz glass of water, metabolic rates temporarily increased by 30% within 10-40 minutes.

Typically, the men burned more fat while the women broke down carbohydrates. Based on the findings of this study, the researchers at the Franz-Volhard Clinical Research Center in Berlin, Germany estimated that an extra 50 oz (1.5 liters) of water in a person’s daily diet would lead to the burning of more than 17,000 calories, or a weight loss of five pounds.

Two scientific reasons for the weight loss occurring are that

The body burns calories as it warms the water to an appropriate temperature
The kidneys are working without the assistance of the liver
With these two points the effects can be somewhat noticeable, but not nearly as much as water’s ability to prevent a person from overeating.

A Pre-meal Glass of Water Will Fill up the Stomach and Prevent Overeating

The stomach can only hold so much before its owner feels uncomfortable.

Those who indulge in large portions, or multiple deserts, should consider a 16 oz glass of water as an appetizer. While those who wish to save money will fill up on bread, those who wish to save on calories, fat, and carbohydrates should fill up on water.

What it really comes down to with water is that it is simply good for a person’s health. It is not the ultimate weight loss ingredient, just one of many. It will aid weight loss by replacing calorie-rich beverages, space within the stomach, and by allowing the liver to function as it should by metabolizing the fat in the meal that is at hand.

Sources

Appleby, Maia. “Why Drinking Water Really is the Key to Weight Loss”. inch-aweigh.com

Boyles, Salynn. “Drinking Water May Speed Weight Loss”. webmd.com

@Gargoyle The study’s link below. Enjoy bro.

https://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss

Specifically this part:
After drinking approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.

In regards to the thyroid hormone:
https://www.springerlink.com/content/w13pk131074vq734/
This is an abstract, which means if you don’t know the lingo then it’ll be hard to understand. I’ll be glad to explain it since my knowledge is based genuinely on science.

@Cookie Monster Ensha’Allah. Sooner than you think :).

@ Cajie Yes, a sauna can be negative to a man’s health. Study below:
https://www.revolutionhealth.com/conditions/reproductive-health/infertility/male-anatomy/sperm-infertility

Specifically:
Stay out of the sauna. Sperm are heat-sensitive. So, it’s wise to avoid hot tubs, whirlpools, saunas and steam rooms. More than 30 minutes of exposure to water temperatures of 102 degrees could lower sperm counts.

However, this isn’t why Core Fitness doesn’t have a sauna or a jacuzzi. I just don’t believe in those practices, with all due respect.

Imho, they are both evils. There is no “lesser”. You either spend most of your life downing regular sodas or the sugar free / diet variety. With one you develop diabetes which will then lead to many more problems if you don’t change. And with the other you get equally dangerous health problems. Maybe my thinking is different but I don’t see diet sodas as a better option. Keep in mind I’m referring to the people who drink these things everyday since they’ve been convinced that the diet/sugar free fizzies are a better option. I’ve got MANY friends and relatives that complain of regular unexplained (various medical tests done) headaches and bad memory. The oldest of them being 28. One thing common with all of them, EXTRA. Nothing major. A stick/pellet or 2 a day since they were 15. An insignificant amount that turned into a habit for years. And why wouldn’t it? They probably heard / read something along the lines of: it’s too less of an amount to do anything dangerous. Once a day/week/month /whatever. It sticks for life and you won’t even know of the build up. Not trying to sound like a dick or anything. My heart kinda came in my mouth when I read that lesser of two evils line lol. BOTH are bad in the long run. That’s what scares me. Doctors, dieticians, nutritionists, gym instructors etc. need to think twice before giving advice and choose their words carefully. People are literally putting their lives in their hands! Bless.

@R. Halamer My apologies for this, but you have to be a lot more convincing in order to if a certain chemical is that dangerous to use. Yes, I’m sure these soda companies put in a lot of preservatives and substitutes to make there products as sweet as there sugary counterparts, but unless you show us a study that proves that mortality rates are being effected because of this then your argument is at a dead end.

There are far worse things to worry about such as smoking or placing a cellphone right beside your ear than artificial sweeteners. Moreover, you have to look in at what diseases the Kuwaiti population are currently suffering from, which include and are not limited too heart disease, diabetes, high cholesterol, high blood pressure, low infertility rate and impotence. By looking at that specific set of illnesses, I’ll have to conclude that artificial sweeteners are the least of our worries.

@RxKuwait,
I am sorry but the link that you provided for saunas does not mention anything about negative health benefits. It merely indicates that it is bad for your sperm count/fertility.
For me, sperm count is not an issue. I am past that age, you see..

The benefits, on the other hand (provided you use it in moderation, and keep yourself hydrated), seem to far outweigh any negatives for an old man like me, so I plan to keep using it at least 2 to 3 times a week.

@Cajie Unfortunately for me I cannot read people’s date of births. Regardless, you should be worried about your sperm count if your 20 or 70, since it’s associated with healthy hormone output.

For any man at any age, negative hormone output may lead to many problems.

@RxKuwait
https://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss

your link starts the artical with “may speed up”

The researchers estimate that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds.

so drinking 1.5l every day for a year would burn 5 pounds ? that is not even near enough to notice without factoring in diet, exercise and lifestyle changes

@Mark..not if you don’t want to reproduce; so it’s conditional.

@RxKuwait..You have yourself mentioned (in a different context relating to diet) that you chose the lesser of the 2 evils. I would think it’s the same thing. There are benefits and issues. You cannot say “don’t do that” without looking at the whole picture.

@RxKuwait

saunas & hot tubs have all been proven and disproven as causes of low sperm counts, its nothing serious just don’t do them when your trying to get the wife pregnant.

every body is diffrent, people lose weigh on low cal, low car, low fat and keto. every body reacts differently so experiment and figure out what works for you.

and
@RxKuwait

saunas & hot tubs have all been proven and disproven as causes of low sperm counts, its nothing serious just don’t do them when your trying to get the wife pregnant.

every body is diffrent, people lose weigh on low cal, low car, low fat and keto. every body reacts differently so experiment and figure out what works for you.

@Cajie In my personal opinion, any negative effect on hormone output is bad regardless of anything.

Moreover, I don’t recall saying “don’t do that”. I’m just pointing out the facts based on the questions provided to me. Your free to use the information as you see fit.

@Gargoyle Human studies on thyroid hormones are scarce, but I will provide you with the necessary information asap.

I hope no one finds our comments to be offensive. This is merely a healthy discussion in order for all of us to learn.

RxKuwait wrote:
“I hope no one finds our comments to be offensive. This is merely a healthy discussion in order for all of us to learn.”

Exactly. At the end of the day, I may decide to err on the side of caution. For me, this is just my way of looking at all the sides of the argument.

RxKuwait not sure if this is what you’re looking for but it does make for a nice read https://www.globalhealingcenter.com/natural-health/health-dangers-of-aspartame/ . That site mentions an article in the 2007 (july) issue of Science magazine. Will begin my hunt for a copy from today. Nothing beats good old black and white eh 😉 . I also remember reading the reasons as to why funding to research aspartemes negative effect does not get approval. And I’m aware of what Kuwait currently does and does not suffer from. I don’t think all those health problems appeared at once. They took time to become a collective. Let’s just hope asparteme related health problems don’t get added to your/the list two or lets say five years down the line.

@Reno H. I’ve looked over that a long time back, thank you 🙂
Human have to consume a significant amount of artificial sweeteners in order to notice any side effects. Common side effects with short-term use include gas and bloating, since the body doesn’t know how to digest these chemicals. Long-term side effects include short-term memory loss. These side effects are easily and rapidly sibsided by simply discontinuing them.

Artificial sweeteners have been with us since the 1960’s. If any side effects are too occur then now would be the time.

Appreciate your great and supportive comment 🙂

Honestly, I really like this post a lot. RXKuwait, you’ve done a great job by providing great info and shining a light on the subject of proper nutrition. Also showing that there are others who are either health professionals or experienced fitness individuals who will try to provide exercise and nutritional plans. However, one thing is for sure is that there is no ONE good diet plan that will work for anyone. Simply because each individual food consumption and bodily reaction are different from one person to another.

Not to mention that exercising alone is a life long journey commitment for a healthy living.

Mark, I bid you a good luck on your diet and exercising plan. Remember, DON’T CHEAT! 😛

@RxKuwait

ok you said alot about nutrition but nothing about training, what method of training do you use ?
sets, reps, machines, free weights, isolated or combo ?

@Gargoyle If you haven’t noticed, I’m not independently “saying” anything; I’m merely answering questions.

In reference to training, I can’t talk about the methods Core Fitness uses. If you would like to know what I use I’ll be glad to share that information at your request.

“these side effects are easily and rapidly subsided by simply discontinuing them” – Nip it in the bud therefore forcing it not to become a habit (once again habit = small doses over time = large build up in the future (if not enlightened) & large build up = ?). This is what doctors/ dieticians/nutritionists/ gym professionals/ informed laymen need to do. Educate the person(s) of the bad effects something can have over time and let them make the choice of accepting it or not (temporarily or permanently). After being made aware I don’t think, or at least hope, anyone would accept incorporating products like these into their lives no matter how long or short the time period. Of course there are the exceptions. Btw can I ask you a question? Introduce this into your diet for two months and then 1. cut it out entirely or 2. cut it out if you start to experience anything, health-wise, you haven’t before <— You don't approach clients with those instructions do you?

"Artificial sweeteners have been with us since the 1960s. If any side effects are to occur then now would be the time." – People pop pills nowadays. For anything and everything. We fear visiting doctors coz we fear receiving bad news and because tbh some of them are lazy, money hungry quacks. Then there are the smart people. The symptoms are so common and confused with other problems that most of the time they are ignored, swept under the rug and treated with a pill. It's normal they say. And a LOT of ignoring is done here isn't it? Kuwait I mean (referring to health problems only!). Things are improving though. Plus, as I'm sure you know, efforts are being taken to bury/ignore/ridicule/trivialize studies/research data on asparteme. So if people depending wholly and solely on, let's say FDA approval, are left in the dark how would the "TRUE number of people affected by asparteme since the 60's" show up? Or taken seriously for that matter? Only those in the know would ask questions, raise red flags and work to get ALL facts, numbers and studies taken SERIOUSLY. The blind mice will follow the leader holding the flute obediently without asking a question.

"Appreciate your great and supportive comment :)" – Hey I'm all up for mature debates and arguments 😉

@Reno haha Bro, it was a challenge reading what you just wrote.

In a nutshell, all I’m saying is that there are larger things to focus on rather than sticking to artificial sweeteners. If a client is sipping on a liter of diet coke per day (yes, a client of mine did that before consulting with me) then I’ll have to point that out. On the other hand, if a client is addicted to HFCS-filled carbonated drinks, then a total reduction + 1 addition of a diet drink would work wonders. Moreover, I don’t cut out diet drinks entirely; I tend to limit my clients to 1 drink per day if deemed necessary.

@Nx A female version is in the works. Soon Ensha’Allah.

lol excuse the wall of text. A bit sleepy and using a cell phone. If your methods are getting and keeping people healthier then more power to you bro! Good luck and wish you loadsa success. You too Mark 🙂

@RxKuwait

ok what gains should one expect while doing this 20 min workout ? how much mass is he expected to gain or fat to lose ? what changes to his measurements will he see ?

use mark stats as an example
Weight: 84.7KG
BMI: 25
BMR: 1946kcal
Fat: 20% (Desirable Range is 8-20%)

Chest: 99cm
Shoulder Girdle: 55cm
Thighs: 56cm
Arms: 28.5cm
Hips: 105cm
Waist: 98cm

@gargoyle..I think you are too much of a fitness fanatic. lol.
Can any exercise/diet plan really predict the exact outcome? There are so many other variables involved (stress, amount of sleep, your body’s metabolic rate etc.) which all differs from person to person.

I am sorry but eating more frequently does NOT ‘boost metabolism’ whatever that means.
Bellisle F et. al. Meal frequency and energy balance. Br J Nutr. (1997) 77 (Suppl 1):S57-70.

And crunches are a waste of time unless you like tight hip flexors and a stiff neck.

Still exercise and protein are good….

@cajie

i didn’t say exact, did i ?
i asked what he should expect and i rad alot about fitness and nutrition to not say anything when someone says thay have a 20 min workout and nothing else ?? what will it do ? will i gain strength or mass ? will they only lower my bodyfat while body toning ?

i mean they said nothing about the training except 150 crunches which anyone would tell you is BS since they add nothing to your size and can harm your other exercise since your core muscle tissue will be damaged you will have a hard time keeping a good form which increases the cane of injury, and if hes using machines well that’s a whole other story.

paying 6.5kd per a workout that promises nothing ? seems shady.

again i will wait and see marks results before i say that this whole gym is bs.

@gargoyle..
If you read Mark’s post, the crunches was only ONE of the exercise, not the whole thing.

“The scariest part was when it came to my last exercise which was for my abs.”

I do agree with your statement about the abs though – but so many people seem to believe that just crunches will give them a six-pack while all that happens is that they end up with a back or neck pain by using incorrect form.

@cajie

why can’t you understand what i say 🙁 ? i said “i mean they said nothing about the training except 150 crunches” they said 150 diff crunches but nothing else about the rest i didn’t even imply it was only crunches.

and back or neck pain by using incorrect form is the least thing that could go wrong when lifting free weights.

I can do like 150 crunches and leg raises now. I no longer feel like I am about to faint and puke when I am done. I haven’t lost weight and I haven’t gained weight. I am always hungry.

Good luck Mark!

Your fat percentage is on the borderline, and your basic metabilic rate is high, so this is great for you. What people usually dont understand is that for someone to lose weight, they have to eat every 3 hours to speed up their metabolism, and diet doesnt mean boiled or steamed food. They can still eat out without interrupting their usual lifestyle. And this is typically what is happening to you i guess, you usually eat out all the time.
CHEERS:)

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