Elite Fitness Lebanon

08/05/2018

08/05/2018

Fat loss misconceptions....

There’s always been that standard thought process that “MORE” is better. Ironically when it comes to diets people seem to follow that “LESS” is better rule...

We should be looking at what’s OPTIMAL rather than what’s better...

Let’s address diet and the notion that less is better...

The lower you drop your calories

The less sustainable it becomes and more likely it is going to impact your eating behaviors bringing secret eating etc

And your most likely to develop and bad relationship with food and this is where you face major obstacles...

The faster your body and metabolic hormones will adapt and slow energy output or use. The body is smart like that and can become very stubborn.

03/05/2018

I like to base Everything I write about on FACTS things that I have trialed and that have worked for me over the years also by studying I’ve tried every every supplement, training programs and nutrition strategies I have keep what works best and have discarded what does not!

Sustained fat loss is not achieved by a calorie deficit. FAT LOSS occurs when you reach a point metabolic equilibrium and that forces adaptations that increase INSULIN SENSITIVITY. You cannot equate the numbers or every begin to target a calorie deficit instead we target a calorie range and get very specific on macronutrient breakdown and control. Pairing that with our own individualized fitness ability (NOT BY GOING TO A NUTRITIONIST)

There’s a significant irony that people who claim to be evidence based don’t experiment with their training and nutrition .

Most people who take BCAA’s as a supplement don’t need to.... period!

most coaches have no clue what their clients needs are if your coach does not write and keep specific notes on what you do in the gym how is progress ever tracked and goals ever met????
It’s not all about fat loss! Weekly sit downs between coach and client have to take place to discuss THE GOOD THE BAD AND THE UGLY! Realistic goals have to be set and met otherwise your wasting your money you will learn a lot more about your body by training alone...

Compliance is the number one that should be focused on in any training or nutrition regime..

01/05/2018

How managing blood sugar levels can help you get as lean and healthy as ever!

The key is a hormone called INSULIN!
Insulin is actually a protein it’s produced by the pancreas when ever carbs/sugars and protein are eaten or both.

Insulin helps keep your blood sugar levels from getting to high (hyperglycemia) or too low (hypoglycemia)

If you can manage this hormone properly you will have full control or your body composition (losing body fat and building muscles) and most importantly your HEALTH.

When we consume carbs/protein insulin is released and enters the blood stream this tell your muscle cells to open up to allow glucose (carbs) and amino acids (protein) in to nourish and fuel them.

Spiking insulin levels constantly during the day is not OPTIMAL as your body will NOT tap into FAT STORAGES to burn them as fuel specially if your goal is to lose unwanted body fat which is most people’s goal these days.

An increase in the uptake of glucose causes the body to store more body fat more fat is stores less is burned

My advice... 💡
We need to manage blood sugar levels to become insulin SENSITIVE, this means improving your body’s ability to store carbs as muscle glycogen instead of fat.

Having worked with hundreds of clients over the years the best way I have found out to manage this is to invest in a blood glucose monitor. (cheap available in most pharmacies)

This allows your to keep an accurate reading of your blood glucose levels which will give you an idea of much carbs your body can actually handle.

Upon awaking (empty stomach) your blood sugar reading should be under 100mg/dl. Before meals normal sugars should be under 70-100mg/dl a reading should be taken 90mins post meals, this should not exceed 140mg/dl get this under control before introducing carbs into your diet.
Tips on how to become insulin sensitive

Intermittent fasting
Paleo/ketogenic diet
Low carb approach
SUPPS:
Chromium
Fenugreek seeds
Berbenine
ALA/CLA

30/04/2018

There seems to be some confusion out now regarding which exercises are best for fat loss. There are no distinct bulking or cutting exercises,high reps is not for cutting and heavy weights for bulking.

Focus on hypertrophy (building muscle) to increase you BMR in order to burn more calories, train hard using exercises that give you the most BANG for your buck, be consistent with training be meticulous with ur nutrition, cut out junk/fast food, do cardio regularly and you will achieve results.

There are no magic pills or supplements that you can take to lose fat, I hear it all the time! Are fat burners good? The answer is NO!!!! If there were something that makes you lose weight then obesity will be non existent and everyone will be in shape!!

This goes for ladies as well lifting heavy will not make u bulky so concentrate your efforts on hypertrophy based training.

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27/04/2018

Almost daily I get asked this question? I wanna lose weight but I drink alcohol is it possible? The answer ⬇️

Unlike macronutrients such as carbohydrates, proteins and fats, alcohol supplies what nutritionists often refer to as empty calories: calories without nutrition. To make matters worse, it is the first fuel to be used when combined with carbohydrates, fats and proteins, postponing the fat-burning process and contributing to greater fat storage.

1- Alcohol Supplies Almost Twice As Many Calories As Protein And Carbs
At seven calories per gram, alcohol supplies almost twice as many as protein and carbohydrates the calories in alcohol lack the nutrients beneficial for a healthy metabolism and will therefore hasten fat storage.

3- Alcohol Can Damage The Stomach, Kidneys, And Liver
Alcohol Lowers Testosterone
Testosterone, which has a powerful fat loss effect, is reduced whenever alcohol is consumed, thus halting its full potential as a fat burner. Also, testosterone as an anabolic hormone, contributes to gains in lean muscle mass. Lowered testosterone means fewer muscle gains, and less muscle means a lowered metabolic rate.
A lower metabolic rate will make the job of losing fat all the more harder. This is what governs the way we use energy. Those with a higher metabolic rate will burn more calories at rest. By interfering with testosterone production, alcohol indirectly causes the body to lower its metabolic rate (and thus the rate at which it uses energy) and directly prohibits testosterone from exerting its powerful fat-burning effects.

CONCLUSION..
It really depends on the goals a person has. Most could probably consume moderate levels of alcohol (once a week) without any problems..
If you must drink alcohol, wine is an acceptable addition whilst on a diet... If wine does not suit your taste, straight liquor such as scotch, vodka, and gin would be appropriate, as long as the mixer is sugarless; this means no juice, tonic water; or non-diet soda. Seltzer and diet soda are appropriate..

27/04/2018

Today’s blood pressure. I cannot stress enough to everyone how IMPORTANT it is to monitor this. It is a cheap and easy you have no excuse not to! Just because you feel ok, doesn’t mean an issue doesn’t exist. An accumulation of high blood pressure over the years can be extremely deadly. The bottom line is if your head has to work over time, your are at risk for stroke, kidney failure and other assorted goodies BE SMART! ESPECIALLY if you carry a lot of weight for your heart, smoke or drink regularly.

Healthy vs unhealthy blood pressure ranges above ❤️⬆️

@ Chouer, Mont-Liban, Lebanon

26/04/2018

1 Stand up straight with a dumbbell in each hand at arm's length. ...
2 Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. ...
3 Then, inhale and slowly begin to lower the dumbbells back to the starting position.

26/04/2018

PROTEIN & FATS to start your day.. Stabilizes blood sugar level.
Support focus and excitatory (increase the action potential) neurotransmitters dopamine and acetylcholine.
Take your time chew thoroughly and allow your body to digest and utilize more of what your eat.

25/04/2018

Elite fitness gym is a wonderful place that allows you to pick and choose from a variety of fitness activities such as weight training, cardio, yoga, body pump, Zumba and swimming. If you are a new gym member, or are considering joining a gym, here is a quick overview of what you can expect.
Body fat analysis
Instructions on how to use basic strength training machines
Help in choosing exercises, reps and sets
How to use different cardio machines
Heart rate and intensity information
General workout guidance

25/04/2018

Our very own styku 3D scanner is here!
The only club in Lebanon 🇱🇧 to have this technology.
The 3D body scanner captures a persons true shape, creates an exact 3D model and extracts hundreds of precise body measurements within seconds using the worlds most powerful 3D camera.
Want to book in for a scan and customized meal plans? DM or call 79191711
@ Chouer, Mont-Liban, Lebanon