Stay Hungry
Hi everyone, I wish you are all working on your new YOU, and making this year a remarkable one.
Well, my last post on my Instagram account motivated me to write about how to “Stay Hungry” for results and goals.
I know that most of you, while reading this title thought, “Yes, Douglas is getting crazy, he’s supporting Intermittent Fasting or any Crazy Diet that makes us to starve to death and get lean”; NO, I am not. I am supporting you to identify your goals and work your a.. off to get it.
Personally I know what I’m talking about, by my own experience and my own clients experiences, where I find people coming to me and asking to workout or do a Consultation and guide their goals. The point is most of the time, we don’t know what we are looking for, lose weight, gain mass, get healthier, be active, increase fitness level, qualify for the Olympic games; unfortunately we can’t expect all of them at once, or in most of the cases I will be happy to reach one out of them all.
All of us have a dream body ; for the ladies : slim legs, flat and toned abdomen, tight and toned arms and weight 55 kg (some of you even lower than that, insane). For the Male clients: ripped, toned, stronger, bigger arms and chest and be 185 cm tall (some of us just want a bigger calf… personal wishes). That’s our industry and I am not complaining.
But have you ever asked yourself, how hard are you really working for it? How committed? How real are your goals? Am I putting enough effort to reach my goals?
Last year, was so far my worse body shape ever (hopefully it won’t get worse), and it’s not because I had lack of motivation, or because I wasn’t training, or so many other excuses. In my mind I wanted to look good, I wanted to get in shape, I wanted to be stronger and I wanted and wanted and wanted… So you will say now, so why didn’t you? I had motivation, I had time, I had the best environment ever. That’s the point I want to reach, wish things or expect it to happen just because you have a positive thought about it, isn’t enough, and life teaches us this the very hard way.
A will without action is a mere wish, a dream without power to become a reality.
So if you go to the gym, with a good thought of working out and becoming healthier and you are just aiming to have an ordinary life, don’t over do it, enjoy your time and socialize.
But if your fitness level is your goal and you are looking to getting in front of the mirror and being proud of yourself; you better smash yourself, sweat like crazy, lift like an animal, and be very aware of what you feed yourself. Because it’s the only way to get where you want to be.
Last thought of the day; stop trying to find an easier way or shortcuts, if this is your path, nothing beats hard work and discipline. There are no magic herbs, no best workout, no best trainer, no secret pill to lose weight, they are just fairy tales that you are choosing to keep you away from your goals.
You write your own path, Stay Hungry!!!
Enjoy your Day.
A BioSignature Journey: After 4 weeks
Well going through the first two weeks of foundation was the toughest it’s when your body is shocked into being deprived from having carbs, sugars and all the food you were used to eating. The goal is to get your body clean, according to Douglas, like an untouched lake and then we start to introduce things back gradually into the system as we progress with the program.
The biggest challenge was to know exactly what you should eat, sticking to it and committing no matter what temptations you have around you. Mainly we ate good quality fresh protein (meat, chicken, turkey, fish), salad, vegetables, some nuts and lots of water and of course committed to taking the supplements.
We would help each other on what to eat, suggest meal options and ask Douglas what is allowed and not allowed. It is so important to have support during this time to talk and communicate with each other. Here are some of the food items we discussed:
- Red Kidney beans were a hit since it did keep us full and was a comfort option since we had no carbs. We experimented with different recipes like chilli con carne.
- Carrots were surprisingly not allowed although it’s a vegetable. Really missed them.
- Almonds were the wildcard really since you can have a handful as your snack protein and also to beat those sugar cravings.
- Eggs were a main breakfast option but according to Douglas, too many might lead to egg intolerance.
- Olives were allowed but not too much, we were happy with that so my training partner indulged in buying five kinds of olives 😉
The rule is: “Anything that flies swims or runs in a field and is green!”
Training was tough especially our Personal Training sessions and getting through our first Grit class! It’s always a good idea to shock your body and challenge it by doing different workouts every once in a while. I noticed with the first week I sweat more but have more energy to exercise especially in the morning which goes down towards the afternoon and night where proper rest and sleep is needed for the GH hormone.
We were allowed to introduce one carb after 2 weeks so I choose berries and my partner choose oatmeal which Douglas recommended to eat at night so it can be digested during the night.
Douglas measured us again after 4 weeks using the same 12 major body fat sites with the skin calipers. Results were motivating and showed good progress with a drop in body weight, % fat and increase in lean mass. I dropped 3 kilos weight, 2.6 % fat reaching 15.8 % body fat. Dropped more that 7 points in Quads priority area, around 5 points in my Tricpes, Midax and Supra areas related to Insulin and Thyroid showing improvements there with a good drop in the Umbilical. On the other hand, my partner lost 2.7 kilos weight, 3.8 % fat reaching 18.9% body fat. Showed great results in the priority areas dropped around 10 points in Hamstrings, Quads, Calves, also for the Triceps and more than 5 points in the Umbilical area related to Cortisol.
We both followed the same program and got somehow similar and different, contrasting results each of us performing better or worse in an area. It comes to show that results depend on a lot of factors like your measurements when you started, your fitness level, lifestyle, body, genes and your response to program, training and supplements. Douglas would probably comment here with his opinion on the results. 🙂
We both feel lighter fitter have more energy and our bodies are adapting to the program. We do slip or cheat with a small taste here and there but with some veggies and green tea we would get back on track straight away and that is what counts! It’s tough but worth it when you keep your eye on the ball!
And the journey continues…Like Douglas says “it’s a way not a destination”.
Useful self-explanatory charts that helped:
Ramadan Part 2
Well, here we are half way through Ramadan. It has been a tough month for all of us, but we are still strong and keeping on track. Well it’s what we presume and expect.
I took a longer break to write the second article, to be able to use the science and the experience to deliver more reliable information and thoughts about Ramadan. This time I questioned my colleagues and clients about what are the common issues in Ramadan and also the ones who workout before Fotoor; feel free to comment and send me more questions if your doubts haven’t been clarified.
First, let me tell you something; The most common question about Training before Fotoor was; What’s happening with my body?
Our body after an underfeeding or fasting period became Catabolic (Catabolic State). It means you are breaking down Muscle Tissues; without the necessary nutrients before, during and after Training this is what’s happening to your body. Training before will not build muscles, or make you burn Fat (I believe that is what you are looking for right?!) it will make you break down.
*Understanding Catabolic State: A catabolic state is closely related to the catabolic hormone called cortisol. The more intense the workout, the more cortisol is secreted by the adrenal glands to make up for the loss of muscle tissue. Many people think that their few hours of working out have helped them build muscles, but in actuality, their lost energy is compensated by cortisol. This is the reason why protein and carbohydrate intake play a significant role in building muscle. Overtraining will also lead to weakening of your body and immune system, thereby, causing influenza, the common cold and other illnesses.
If your target is to get Healthier, the best way isn’t Workout before Fotoor.
Second most common question; What shall I eat during Sohoor ? (last meal before starting to fast).
Let’s keep it simple, if during your feeding time, you are eating healthy and balanced (avoid Processed Food, Sweets, Cereals and drink plenty of water to keep Hydration, eat High Quality Protein, Good Fats and Good Carbs). The Sohoor isn’t a big deal; listen to your body, find a meal that won’t let you be so thirsty; I personally like Yogurt, but you can try something that suits you better.
Third most common Question; Why can’t I lift as heavy as I normally do?
This is simple, you’re not on your Personal Best shape, the Hormonal imbalances, higher Stress levels and lack of Sleep(3 majors components).
I advice during Ramadan (after Fotoor) Strength Training; Most of you never did the foundation of it. A Relative Strength Training (1 to 5 reps, around 85% of your 1RM) would be massively important for your development and build a good foundation for your next program. Look for a Professional who can design a proper Program that matches your Goals and Abilities.
Benefits of Strength Training:
– Neuro System activation
– Longer Breaks between sets
– Avoid Training Plateau
-Produces Higher amount of Growth Hormone
Tip: Avoid excessive or High Intense Interval Training, it will invariably cause immense mental and physical stress, and lack of sleep will make it worse.
I hope I could help, by the way the Warrior Diet is working well with me and the clients who are following it. In my case I did get ripped in the first week of Ramadan, I did feel much leaner and lighter, during the second week I did increase the quantity of carbohydrates, but didn’t work well, so I am back on track. Enjoy the reading and keep Strong and Healthy.
References:
Churchward, T., Burd, N., et al. Nutrion Regulation of Muscle protein Synthesis with Resistance Exercises: Strategies to Enhance Anabolism . Nutrition and Metabolism. 2012.
http://www.fitday.com/fitness-articles/fitness/body-building/how-to-avoid-a-catabolic-state.html#b
FAST : Fat loss and Strength Training
It’s a Program designed to delivery faster results than other programs, because it’s 
based on a way where it affects your hormonal system (Insulin, HGH, Testosterone, Cortisol).
An Intense Resistance Training should be able to boost your hormones and decrease body fat %, FAST follows this rule and goes further because it uses periodization into micro cycles to keep shocking your body to have different stimulus every workout.
A Compound Lift system will lead you to greater calorie expenditure and provides an athletic posture.
The Program uses mainly dumbbells, it will request work from your inner muscles and a greater activation of muscles tissues.
FAST will decrease BF% faster and tone your body in they way where you will be looking good with and without clothes!
Women And Lifting Heavy Weights
Let’s start it…
How many times have I heard; “I don’t lift heavy weights because it will make me huge…I don’t want to look bulky…I develop muscles very easily…Please I just want to get toned etc…”. It’s common requests from our females public.
But how true is it?
A female looking to decrease body fat, and get healthier only needs high reps and low weights?
Cardio Vascular Training is the only solution?
Well if you have been training in the gym or even at home, and you didn’t get the results you were looking for, it may be the reason that you are still believing these myths.
Let’s clarify it for you…
Benefits of a well designed Resistance Program:
- You will increase muscle mass and bone mass.
- It will make you more alkaline and it will lead you to a boost on our immune system.
- More muscle you have more fat you burn.
- Combat early aging.
- More muscles it will help you to fight diabetes.
- It will make you Insulin system work better.
- It will boost your self steam, because you will look better on the clothes and without it.
- Women won’t get bulky, because you don’t have enough Testosterone to produce this look.
- If you stop training, your muscles won’t turn to fat, what may happen is you will lose some muscle mass and probably increase your body fat %.
- I wouldn’t advice a Cardio Vascular training , until I have checked the cortisol levels, and even after it I would stick with a High Intensity Interval Training for Cardio.
Looking at another side of it, a low weights and high reps program could lead you to a different experience where you won’t see much of the results that we just talked about. This workout can increase your Cortisol levels, lead to lose muscle mass, early aging and probably losing the function of your principal muscles.
So let’s train smart and get the best benefits of your workout.
Look for a Healthy Practitioner with experience in strength condition training and training hard an average between 65% to 85% of your HRmax, will make a great change in your body composition.
Just be sure that you know your goals and work hard for it. Do you want to be healthier and look great or just look skinny with clothes ?!
Lets gain some muscles! (more…)
Douglas Leandro 