Ramadan day 11 # Training
Day 11.
One of the most discussed subjects during Ramadan #Training .
Before we start I will let you know that I will split this subject in 2. The first one will be about Timing.
First of all, I would like to congratulate you. If you train during the Holy Month; you are definitely a True Hero, nobody who does not fast can argue or question your WillPower and Commitment. Working out during Ramadan is a Mental and Physical Challenge, and for the Ones who can Overcome the difficulty such as: Lack of energy, Family Gatherings, Religious Responsibilities, Lack of Sleep, Dehydration and much more You have my respect and admiration.
Enjoy the reading.
What time shall I train Coach?
Shall I train before or after Iftar?
These are the questions I hear at least 5 times a day, and the majority of the Trainers will probably share the same statement.
Let’s break it down and go straight to the Point.
The Best Time for you to Workout is after Iftar. No doubts or questions about it, people who are interested in Optimal Results, Stay on Track, working to look good for Summer, Decrease Body Fat %, Increase Fitness Level and are serious about their lifestyle shouldn’t train before Iftar (all of you I guess).
This is my take on this subject and probably I share the same opinion of any serious Personal Trainer, Coach, Lifestyle Consultant, Fitness Instructor, Online Gurus , etc…. in the industry.
Your body isn’t Functioning Optimally while you are fasting, a few points for you to remember before jump in a crazy workout before Iftar:
– Dehydration; You can learn more about it by checking Ramadan Series 1 #Hydration
– Lack of Nutrients, your body is holding as much nutrients as it can to survive; you don’t want to waste that.
– Lack of Energy; no food no energy.
Ok, I probably lost half of my followers now. People don’t like to hear the truth, and i don’t blame you, I am exactly like you.
Let me help you out and give you some options: since the start of Ramadan I have become very kind and forgiving; I normally don’t give options; I think this is the Ramadan effect.
Options:
1- Train after Iftar; I think we are clear about it.
2- Train after Suhoor (it’s the last meal before dawn, before starting to Fast) You still have energy, it will be hard to keep up with the next 12 hours or more. But at least you have energy and nutrients.
3- Train right before Iftar; my least favorite of the list; but if you don’t have any other option, at least you can break your fast right after.
Hope i helped with your decision making.
Keep following the Ramadan Series.
Keep Strong.
Ramadan Day 9 #Sleep
Let’s keep up with our Ramadan Series #Sleep .
The subject today Sleep, for me is the most important factor of a good and satisfactory ( Body Composition wise) or a bad experience and regretful Ramadan ( Again I am talking about your Body Shape).
Your Sleep Patterns play a huge role in your Hormones, and you probably already know that or at least noticed your performance going down when you don’t have a good night of sleep. I won’t extend this subject talking about something that is almost impossible to avoid during Ramadan, due the Religion responsibilities and the usual gatherings . But if you want know more about, you can check my previous articles about it: Get Healthier and Leaner by Sleeping Better and Sleeping with the Enemy.
So what we are facing during Ramadan, we can qualify as Sleep deprivation.
What is This?
Sleep deprivation is the condition of not having enough sleep; it can be either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function.
* Studies shown that someone with Sleep Deprivation tend to eat around 300 extra calories a day. Imagine this for 30 days ; make the Math? 9.000 extra calories from unhealthy choices.
Tips do Help you to deal with it:
1- Keep Yourself Active; Choose something that you enjoy to do, it will keep you moving, plus it’s a natural way to respond the short sleep.
2- Don’t Drink Coffee; Keep the use of it only for times you need a peak of Performance, I like Coffee as Pre Workout , it will raise your Cortisol Level and help you to overcome your routine.
3- Boost Magnesium; This bad boy will help you out , you can add some Magnesium in your diet or as Supplement . Magnesium Glycinate will make the Job.
4- Vitamin D3; Short Sleep effects your Brain, when your brain isn’t working well a good way to rebalance is adding D3 on it.
5- Don’t Go Beast Mood; Your Brain is Foggy , your body isn’t recovering as usual, probably is not the best time to show off in the Gym. Reduce Sets, Increase Rest Periods, Choose alternative exercises.
6- Carbohydrates; Choose Carbs as last meal, of course i am talking about Smart Choices ( Sweet Potato, Brown Rice, Gluten Free Oatmeal) it will release Serotonin ; and lead you to relax and feel sleepy. Cortisol Levels goes down .
7- Darkness; Yes darkness is the light at the end of the tunnel, Switch off Electronics, Blackout Curtains, Eye Mask. Even sleeping your Brain still working and any light can disturb a good quality of Sleep.
8- Cool Down; Cooler Temperature helps you to sleep, as Warmer keep you awake, use the right Temperature on the right time. Switch Off the AC when isn’t necessary.
9- Avoid Blue Lights; Lights from your Computer and CellPhones decreases Melatonin Production ( Sleep Hormone), Install f.lux on your devices , it will automatically DIM your screen after sunset.
10- Food; by adding some of this examples, it will help to decrease your Cortisol and get a better Night of Sleep: Kale,Avocado, Lentils, Wild Salmon, Brazil Nuts, Flaxseeds, Dark Chocolate.
11- Go to bed; Go to bed between 9:30 to 11 Pm everyday. At the end of the day nothing beats the Simple work of going to bed, even during Ramadan, try to adjust your time. You will thank me later.
Thanks for your time, and now go to Bed.
See you on the next article.
Massallama
Ramadan Day 7 #Supplementation
Ramadan is under way and we are probably starting to feel its effects more and more. The lack of Sleep, Mood Swings, Lethargy, Feeling Weak, Low Energy Levels and many others effects.
This is directly correlated with your nutrients intake, in this case the lack of it. So how to make your body keep functioning optimally ? Supplementation
What are Supplements?
In the United States, dietary supplements are substances you eat or drink. They can be Vitamins, Minerals, Herbs or other Plants, Amino AcidsT (the individual building blocks of protein), or parts of these substances. They can be in pill, capsule, tablet, or liquid form. They supplement (add to) the diet and should not be considered a substitute for food.
I use supplements to fill gaps in my clients Nutrition, and possible Hormonal imbalances to reestablish their Optimal health. Personally I advise and prescribe Dietary Supplements to my PT Clients and Online Clients.
I get my children on supplements, my 5 year old is currently on EPA- DHA ( Fish Oil) and Multivitamins and my 2 weeks old newborn is already on Vitamin D3, due the lack of Vitamin D in Kuwait.
Back on the subject (blame my ADHD) , Best Supplements to Use during Ramadan.
My Top Supplements for Ramadan:
1- EPA- DHA ( Fish Oil ) ;Omega-3 fatty acids, specifically EPA and DHA, provide support for cardiovascular health, immune function, blood sugar/insulin management, and more. Omega-3’s can also help reduce inflammation in the body. It helps with fat loss and metabolism. DHA may be beneficial for cognitive health.
2- MAGNESIUM; Magnesium, a mineral found abundantly in the human body, it is involved in hundreds of essential biochemical reactions that keep the body functioning properly. It is one of the body’s most essential minerals and plays a role in protein synthesis, cardiovascular health, immune function, and blood sugar management.
3- PROBIOTICS; Probiotics are healthy bacteria that can restore balance in the Intestines. Probiotics also increases Glutathione and activated detoxification on the System.
4- CHROMIUM; Chromium is a mineral our bodies use in small amounts for normal body functions, such as digesting food. Chromium helps to move blood sugar (glucose) from the bloodstream into the cells to be used as energy and to turn fats, carbohydrates, and proteins into energy.
5- CARNITINE; I like Carnitine Synergy because of the mix of products. Carnitine helps regulate fat metabolism by facilitating the transport of fats and cholesterol across cell membranes into the mitochondria and may improve the production of ATP in muscle tissue. Alpha Lipoic Acid is a powerful antioxidant supporting compound that helps to recycle and restore Vitamin A,C,E and glutathione activity in the body. It works synergistically with Carnitine to provide mitochondrial support and may help with the prevention of age related metabolic decline through the reduction of oxidative stress and lipid peroxidation.
6- GLUCOREG; GlucoReg is composed of dietary supplements that help balance blood sugar levels and improve insulin function and utilization, improve carbohydrate metabolism, help balance oxidative stress, help support vascular health and help improve cellular energy and metabolism.
All the supplements mentioned above are related with the effects mentioned earlier; they are specific to Ramadan.
Of course you could add more supplements on this list, but these 6 bad boys will keep you sharp for the rest of the Holy Month.
* Do not take any medication or supplement without the Professional advice from your Health Practitioner.
Keep following our Ramadan Series and send me your Feedback.
Thanks and Keep Safe.
Ramadan Day 5 # Constipation
Day 5.
You probably start to feel some of the Ramadan Effects; and some of them will make you discomfortable .
Constipation is one of the effects that can bother us during Ramadan, and we don’t feel very comfortable to share with friends and ask for help.
Don’t worry I won’t tell anyone.
First let’s understand why, and then how to avoid, and to finish it how do stop it and finally release it.
One of the reasons why it happens, is the simple change on the routine, Fasting itself can be the enough stress on the digestive system.
But it’s no the end of the world or something to get worry and lose your sleep; Almost everyone gets constipated at some time during his or her life. It affects approximately 2% of the population in the U.S. Women and the elderly are more commonly affected. Though not usually serious, constipation can be a concern.
Symptoms of Constipation:
– Obviously you know when you can’t release.
-Infrequent bowel movements or difficulty having bowel movements (straining)
-Hard or small stools
-Sense of incomplete bowel movement
-Swollen abdomen or abdominal pain
-Pain
-Vomiting
* If you go to bathroom twice a week you are definitely Constipated.
Tips do avoid it:
1- The first one would be have a close look on your Gut Health , but this subject need a solo article.
2- Exercise regularly , move more will help you to get rid of it.
3- Avoid Coffee.Liquids that contain caffeine, such as coffee and soft drinks, seem to have a dehydrating effect and may need to be avoided until your bowel habits return to normal.
4- Water. Don’t forget to reach a minimum of 8 glasses of water per day ( non Training day) . Check the Ramadan Day 1#Hydration for more informations.
5- Balance your meals with Proteins,Fats and Carbs and plenty of Fibers. Fibers such as fruits , vegetables and legumes will help you pass the stool easier.
6- Vegetables. Remember what your Parents use to say about it, it was true.
7- Some of you might feel released after stop Milk. Worth to try not everyone deal very well with dairy products.
8- Stop to use your pain killers. Like aspirin and ibuprofen.
Tips if you are Constipated:
1- Start to do the steps above.
2- Check your Thyroid . Its another subject that will deserve a special article.
3- Add some fruits like Prune, Raspberry, Pear and Apples ( with skin)
4- Add some Veggies like Broccoli, Spinach ( Cooked ),Green peas, Sweet Potato, Squash.
5- Drink plenty of Water.
6- Avoid:
-cheese
-chips
-fast food
-ice cream
-meat
-prepared foods, such as some frozen meals and snack foods
-processed foods, such as hot dogs or some microwavable dinners
Well hope you enjoyed the reading ; keep up with the good work.
See you on the Next Article , Ramadan Day #7.
Ramadan Day 3 # Sugar
Our Sweet Friend, we can’t leave without it during Ramadan; this is the excuse that I hear everyday. I will help you to control it and get better options, even how to decrease the craving.
I know how hard is it, variety is enormous: Kanafa, Basbussa, Kataif, Chocolate, Cakes , etc….
Getting diabetic only by writhing this, anyway let’s break this down and reach the point.
First you need to understand what happens to your body after a meal, your blood glucose rises depending the amount of Protein, carbohydrates or fat you ate.
For example after a carb meal your blood glucose will raise higher( if compare with Protein and Fats) and release a huge amount of Insulin.
If this event happens frequently , your cells become resistant to it. So will body will start to store Glucose as fat.
Studies proven that Insulin resistant is ONE of the biggest villains of Weight and Fat loss. So cutting your calories during Ramadan won’t guarantee weight loss , if your feeding is based on High carb intake.
Just a quickly reminder, Sugars are Carbohydrates. Shocking right?
Tips how to enjoy your Desserts
1- Don’t eat Sugar!!! Simple right? Just kidding
2- 2 to 3 dates are enough to break your fast on. Remember dates are also rich in calories, so don’t forget that moderation is required to help you maintain a healthy weight during Ramadan.
3- Don’t have your sweets during your Fitar, it will increase the size of your stomach and increase blood glucose. it means craving more and more sugar.
4- Have a Salad bowl before eat your dessert. It will decrease the craving and probably you will eat less.
5- Use Low Carb Fruits instead of desserts. Use berries or Pomegranate
6- Eat your dessert after 2 to 3 hours from your Iftar.
7- Choose dates, dry fruits , nuts and Green Juices to keep as snacks. It will help you out and maintain a healthy weight.
8- Use 3 fingers to control your portion. Yes I am talking about your dessert.
9- Drink Green tea after your Dessert. Antioxidants to clean the damage.
10- Don’t eat it.
Hope you are enjoying our series, see you again on Day 5.
Ramadan day 1 #Hydration
The main goal of my Ramadan Series will be focusing in how to go through the Holy month Healthier and Fitter.
Let’s forget about all the negative points of being fasting, it’s a reality and let’s face it.
The goal on this Series will be, how to get the best benefits out of it.
Let’s stop to talk ( I am thirsty already) and get on it.
#Hydration
The most underrated factor of Fat Loss or Weight Loss, we forget how Water is essential in our Bodies.
60 –70% of your body is made of water and any reduction in your water intake can affect your body’s cells and nerves from functioning properly. This is why it is absolutely essential to compensate the loss of water in your body, because dehydration can cause undesirable side effects such as: constipation, headache, dizziness, tiredness,dry skin, inflammation and higher Cortisol levels.
How to not get Thirsty during the day ?
Pick your notebook and pen ( or just follow the blog )
1- Avoid break your fast your with Juices ( KDD and others) . You don’t want start your day spiking your glucose, and starting a craving cycle of sugars and carbohydrates.
2- Eat Green Vegetables . Do not forget the rest of the colors but choose the ones with more fluids ,it will keep you full.
3- Drink around 8 glasses of water during your feeding time, if you trained drink it more. Keep yourself hydrated and avoid heat and saunas during this month.
4- Use a bottle where you can measure the amount of water; it makes easier to control. Knowing where you going makes things easier.
5- Do not drink 6 glasses of water at once. Consistence is the Key, small amounts during the feeding time.
6- Don’t drink soft drinks or juices, the amount of sugar on this drinks will make you not only consume more sugars and carbs , but make you really thirsty on the next day.
7- Carry a bottle with you, during your family visits and prayers. You can be a bit more sophisticated and add some lemon on it; to decrease the acidity on your body.
8- Avoid high lactating exercises ( HIIT, Sprints, Quadrisets) It’s not the time to do your best, i won’t extend this on other points, but you are not in your best fluid balance to go crazy and go BeastMode.
9-Avoid salty foods, such as canned or processed foods, salted nuts, and pickles, because these will increase your thirst during the fasting period.
10- Seriously do not Drink Juices!!!
See you Tomorrow with more Tips.
You can follow me on KTV2 everyday at 3:00 PM.
Seminar : Eat Right , Train Smart in 2015
Happy New Year everyone;
Have a look on our last Seminar: Eat Right, Train Smart in 2015.
I hope you enjoyed and we are looking forward to see you all on the Second Part of it.
Our goal is to clarify, guide and help you to reach your goals, toward Training and Eating and How the Stress can effect your results.
Click on the link below to watch our Slide Show.
Sleeping with the Enemy
Well, this article is not about your partner, and how to get rid of him/her. But it’s about how to get your sleep pattern straight and become more functional, active and healthier.
Sleep patterns is definitely a underrated factor for the majority of the fitness population (and not only the fitness population), and we have no clue, how these hours with your pillow can play the X Factor for your body composition, health and performance.
Studies in Slow Wave Sleep (SWS) and general sleep hours, showed a link between a lack of sleep and Insulin Resistance; the study shows a increase of brain activity in areas associated with food. Stimulating hunger, because of elevating the levels of Ghrelin and decreasing
(more…)
A BioSignature Journey: Cheating
Cheating…It is the act of deceiving others or being dishonest like cheating in exams, not positive but does the same apply to cheating on a diet? Can “cheating” on one’s diet be beneficial or is it just setting the stage for losing control?
Did we cheat? Yes, we did and it would only be abnormal if we didn’t, in fact we were allowed to cheat or “plan” to cheat. We are only human susceptible to temptations that show up on the way like when invited to dinner or even cooking for the family. It is our eyes that eat before us and seeing food that you can’t eat makes you crave it more and become more likely to cheat, sometimes unplanned!
During this journey, I found out the importance of planning your cheats as if you are giving yourself the “license to cheat” for a meal, not over indulging in your cheat meals and choosing wisely what is worth cheating.
So YES a cheat meal serves specific purposes. It is an opportunity to refuel your body with healthy complex carbs, and some things that you may not normally eat. Cheating does help to speed up the fat loss process cause it helps to stimulate Leptin, a fat loss hormone that becomes depressed with chronic dieting.
According to Poliquin, we will lose fat faster if allowed a cheat meal once every four to six days because the cheat meal increases the metabolism. Also the cheat meal acts as a welcome reprieve from a diet that can get monotonous after a while. Here are Poliquin’s 7 Steps for Losing Body fat With Cheat Meals, summarized:
Step 1. Figure out how often you can cheat.
Step 2. Decide how you will cheat before hand.
Step 3. Determine your carb allotment.
Step 4. Make better cheat choices.
Step 5. Eat your protein first.
Step 6. When your butt leaves the chair, no more eating.
Step 7. Once you’re lean you can eat more carbs!
So, we can have a cheat meal once a week, if we pre-plan it, and exercise it off, and only eat it if we need to. According to Douglas every cheat meal needs to be followed by at least 3 consecutive days of being clean! Note it’s only a cheat MEAL and not a cheat DAY!
Ok, I believe you only learn from your mistakes. So we are back on track not a major setback, but no more cheats, planned or unplanned until we go clean first only for a short while then proceed to the next stage of our journey making sure to follow the guidelines for cheating!
Wish us good luck to stay strong! Keeping you posted.
Below is some useful information on cheat meals, on the people who can cheat and some helpful guidelines on cheat meals worth reading.
References:
7 Steps for Losing Body fat With Cheat Meals http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1076/7_Steps_for_Losing_Bodyfat_With_Cheat_Meals_.aspx
Cheat Meal Rules to Live By http://www.bodysolutionskc.com/personal-training-information/articles/cheat-meal-rules-to-live-by/
Should you use Cheat Meals http://www.bodysolutionskc.com/personal-training-information/articles/should-you-use-cheat-meals/
Carbohydrates Are They Your Enemies Or Friends?
If you ever did a diet or started to follow a new lifestyle, for sure you asked yourself should I cut or keep the intake of carbs?
Well let’s break it down;
Carbohydrates are essential for your body, so when we talk about something ESSENTIAL we can’t even think to cut it out. But carbs are divided into two different types: Simple Carbohydrates (Pasta, Rice, foods that contain simple carbohydrates include table sugar, products with white flour, milk, chocolate, fruit, fruit juice, cake, jam, biscuits, soda and packaged cereals). Complex Carbohydrates (mainly veggies) which are the good carbs. This simple clarification can already guide you to a healthier lifestyle and well balanced nutrition.
Let’s back this up;
Nutrition depends on many things, but something that you should really consider is your roots. Such information can answer or guide you to the solution of your problems. Knowing where you are from and if your ancestors used to eat carbs as a base in their diet can lead you to a happy ending. Ask yourself and think if 50 years ago your grandparents were eating what you are eating right now. Were they eating bread? rice? pasta? candy? soft drinks? Well if the answer is NO, its means that you are not supposed to be eating this right now. Why? Because your genes are not made to deal with this kind of food and it is probably the reason you are putting on weight and getting FAT.
With my BioSignature clients, I first figured out what are their priorities and which hormones are not working properly (blood work is always the second step). Then I would advice to cut off simple carbohydrates in their diet, and the result is always the same; feeling stronger, more energetic, not bloated, decreasing sizes in the mid section, dropping weight on the scale. It isn’t a miracle, we are just cleaning the mess that was in your system. So, yes I advise to cut off the bad carbs from your diet, to achieve greater body composition and decrease body fat %.
Otherwise you shouldn’t stay way from carbs for long, because actually the introduction of carbs to your system will lead you to a greater body composition. I am not getting crazy or trying to confuse you, what am saying is that carbs are an essential macronutrient you shouldn’t stay way from. What I advise is to introduce it slowly in your RENEWED system, start slow with Low GI fruits, sweet potatoes and organic oatmeal.
What to Eat After Exercise?
Nutrition plays a huge rule in our life, you have the option to eat and get FIT or eat and get FAT; it’s a tiny line that actually divides the second letter of each word.
Are you eating healthy? Quality healthy eating.
Are you getting results during your workout? Maybe you are not eating the right food to maximize and make it real.
The main reason why women gain weight when they start to exercise, is because they increase their calorie intake and eat the wrong food. Am I right?
After an intense workout a woman in general starts to crave sugars and carbohydrates, opposite of men, who actually crave protein. This little difference makes all the difference because after each workout every thing you eat counts a lot.
For both genders the intake of protein is crucial post-workout; it’s so crucial because of what protein can do to your body; it provides nutrients and amino acids for recovery and starts the recuperation of tissues. But our body is pretty tricky, so protein only won’t be enough so we need a bit of carbohydrates as well to use as energy. But as I said a caffè latte or croissant isn’t exactly what I’m talking about but more of carbohydrates with a low Glycemic Index such as berries.
List of Low Glycemic Index Products:
- Carrots
- Celery
- Cabbage
- Asparagus
- Cucumber
- Blackberry
- Blueberry
- Raspberry
So now when you finish your workout you know exactly what to eat and what not to eat.
The Pre-Workout is a little bit more deep and complex because the time of your workout can change all the rules.
See u soon and send me your feedback.
Douglas Leandro 