Dubai is all about BIG!
The biggest malls, buildings and life-styles…and soon to be --- waistlines!
I’m going to give you 3 tools to combat the Dubai Waist-Line Boom effect:· Hard exercise for short bursts only 3 to 5 times per week
· Completely ditch aerobic exercise – unnecessary waste of time
· Add good quality carbohydrates back into your diet – the low carb method is DEAD. You don’t need it. Carbs are essential for your mental and physiological health.
Exercise Hard at least 3 and up to 5 times per week, if you have the time. The two primary variables to consider are1- Intensity2- FrequencyIntensity is the ability to work HARD. Take each set, except the warmup sets to concentric muscular failure. Meaning each set should be terminated when you can no longer perform a quality repetition. What is the ideal rep range? That’s a loaded question that requires proper assessment and program design; for now, know that all rep ranges are viable and should be part of a progressively designed program. Whatever you choose, work it to the max.
Frequency here describes the number of sessions per week for movement pattern or body part. At Symmetry we alternate programs between movement pattern based and body part focused. Since anyone reading this is probably a novice to the fitness world, trying to get in 3 full body workouts per week is about ideal for most healthy beginners. That covers the learning component of movement execution and motor unit recruitment and thus optimizes strength gains, plus covers the metabolic demand needs and caloric expenditure requirement to see fat loss. An excellent scenario.
Easily sustained cardio work on the elliptical and the stationary bike are OUT.Squats with pushups and pull-downs are IN.
No Aerobics – I believe that aerobic training combined with dieting causes metabolic down-regulation and may push your body’s natural fat set-point HIGHER once you resume your normal daily calorie intake. But MANY people HAVE dropped a LOT of weight by beginning a running or aerobic program. Once! The issue to consider here is that usually these people in the overwhelming majority of cases, had never exercised before. When one goes from doing NOTHING to something, we lose sight of the fact that what we are seeing is a one-time fix.
With aerobic training methods efficiency is the real problem. The principle of Adaptation to Imposed Demand makes clear why aerobic exercise is a long term detriment to anyone wanting to be as lean as possible. The body gets better by LEARNING HOW TO DEAL WITH what we put it through. The body’s primary mechanism for survival is the adaptive response. It will adapt to damn near anything – and part of adaptation is EFFICIENCY.
Yes, aerobic low intensity exercise burns FAT, but over just a short time (since the technical learning curve is so small with steady state aerobic exercise) it burns less fuel with each workout; meaning less fat use per workout over time. This is definitely something you do NOT want. You don’t want to be fat efficient, you want to be the opposite. You want your body to use more fat per session. In comes glycogen fueled, anaerobic high intensity training.
The Low Carb Era Ends – You need carbohydrates to fuel HARD, an-aerobic (resistance or speed workouts). You need carbohydrates to regulate your mood through the maintenance of healthy neurotransmitter levels. Going low carb decreases libido, disrupts mood, causes energy fluctuations and creates a mental fog.
The key to diet is CALORIE CONTROL rather than focusing on ONE nutrient group – carbohydrates. Anyone that says otherwise simply doesn’t understand bio-energetics. The caloric theory is still the most valid concept when designing a fat loss plan. Want my formula? As a rough guide – you should not be ingesting more than 12 calories per pound of body weight if your goal is pure sustainable, permanent fat-loss.
There you go – the 3 most important action tools you will ever read about when wanting to create the body of your dreams!Steele J, Fisher J, McGuff D, Bruce-Low S, Smith D. Resistance Training to Momentary Muscular Failure Improves Cardiovascular Fitness in Humans: A Review of Acute Physiological Responses and Chronic Physiological Adaptations. JEPonline 2012;15(3):53-80.Amir Siddiqui, Owner of Symmetry Gym Dubai
Symmetry Gym Dubai is the most successful personal training studio in the UAE. With a total of 12 years experience in the field (6 specifically in Dubai), and over 2,000 clients trained successfully, we pull no punches when we tell you that we are the best in town.
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