What common mistakes do people make that have simple solutions?
Most fitness programs focus primarily on exercise with a little nutrition thrown in for good measure, but this approach is flawed. Nutrition should be the foundation, complemented by fitness, like our six-part Revolution program does. Furthermore, mindset is crucial – without it, any progress made can easily be lost.
A common mistake is overemphasizing the calorie deficit. Although I am aware of the principles of thermodynamics, simply restricting calories is not effective in the long term. The goal should not be to just lose a few pounds, but to create a body that functions optimally, balances hormones and exudes health. These include better skin, hair, teeth and nails, as well as improved mental clarity and energy.
Sustainability is key. I teach participants to maintain their results and still enjoy life, e.g. B. to celebrate twice a week. The program aims to transform their relationship with food and alcohol and enable them to balance pleasure and health. Ultimately, my plan is to empower people to take control of their lives and find true happiness
When you say “party twice a week,” do you mean you drink a lot? How do you manage that? I’m 43 years old and have never drank much, but even at a young age I had trouble recovering the next day after a night out or a day out with friends.
So at the end of the program, you’ll be where you want to be — your body is in shape, your stomach looks good, and you feel strong. This is not the same body you started with. Now, if you consume chocolate or alcohol, it won’t have the same effects on you because your body burns fuel efficiently. It can cope with occasional indulgences without storing them as fat.
No program allows you to return to old eating and drinking habits without gaining weight again. There is no pill, injection or potion that can do this. Weight loss medications only suppress your appetite; They do not cause actual weight loss. Anyone who relies on it risks malnutrition.
What range of changes have you seen in your course? For example, who was the hardest person you worked with and what results did they achieve?
We don’t focus on weight at all; This is where mindset comes into play. Instead of dwelling on things we don’t want — like gaining weight — we focus on positive goals: clothing size, a flat stomach, energy, muscles, etc.
We had participants from size 32 down to smaller sizes and ages 18 to 86 from 77 different countries and backgrounds. This includes people with different abilities and health conditions such as cerebral palsy, MS, fibromyalgia, diabetes, high cholesterol, high blood pressure, Hashimoto’s and lymphedema.
Everyone has made significant improvements, and many chronic diseases are more manageable or even in remission because of the principle of “you are what you eat.”
How much do diet and lifestyle influence general health and what changes can be observed over a longer period of time?
You can’t change your relationship with food in just ten days, so it’s a longer process. But if you think about it, ten weeks and five days—75 days—can change the next 30, 40, or 50 years of your life. Once you experience what a healthy body feels like, it is transformative. Many of us consume unhealthy foods and drinks since childhood, which leads to various health problems. By changing our diet, our body, which is designed to heal itself, can function properly again.
During the pandemic, we have seen nature recover as pollution was reduced; Our body reacts similarly when we eliminate toxins. People often struggle with depression and anxiety and many turn to medication, but proper nutrition can also significantly improve mental health. The biggest obstacles for people starting a fitness or self-improvement journey are often psychological, such as fear of change or addiction to alcohol. That’s why structured programs with a supportive community are essential to success, as they provide the routine and motivation needed to overcome these obstacles
On my journey, in addition to fitness and nutrition, I also committed myself to restoring hormonal balance. Do you educate your clients about the importance of hormone balance and how do you incorporate this understanding into your approach?
It may surprise you to learn that eating a balanced diet isn’t about being smart — it’s simply about how the human body thrives. A truly balanced plate of food is specific, not only healthy in the ingredients but also in the composition throughout the day, including hydration with water. Research shows that a balanced diet supports hormonal balance and optimizes your body’s performance. This means efficient fat burning, muscle retention, improved skin, reduced anxiety and better sleep. Balance is fundamental in nature – like the sun and moon or yin and yang. Just as a wood stove needs to be lit evenly to burn efficiently throughout the day, your body also needs a balanced diet. Regular energy intake keeps your body functioning optimally, similar to putting logs in a fire so it burns evenly. This approach provides sustained energy and vitality, changing your body’s performance beyond just hormone levels.
I see strong parallels between sport and business, particularly when I focus on improving the training of the sales team in Dubai. Inspired by martial arts such as Ju-Jitsu, where mastery comes from perfecting a few key techniques through repetition. This approach challenges the idea that success is only possible by spreading yourself too thin across different skills. I’m curious, how does this philosophy relate to your experiences in karate or boxing? Do you see similar principles that contribute to personal and professional growth?
I believe that success requires discipline, structure and vision. Maintaining proper nutrition and making time for self-care are crucial for optimal performance. Many business people underestimate the value of taking short breaks for activities like workouts that can significantly increase productivity. Consistency in disciplines such as martial arts not only improves physical performance, but also has a positive impact on all aspects of life, promoting better relationships and mental balance. This balance allows us to consider multiple perspectives and make informed decisions, rather than being guided solely by ego or narrow-mindedness
Let’s explore some common misconceptions in health, fitness, and nutrition. Specifically, let’s discuss the stain reduction myth.
Secure. Spot reduction is a misunderstanding. You cannot target specific areas to lose fat. Typically, the lower abdomen and love handles are the last areas to lose weight. My program, the Six Pack Revolution, is not just about achieving six pack abs. Our focus is on altering overall body composition and health to serve a diverse population from size 18 to 10 without compromising muscle mass or leaving saggy skin. So while we prioritize fat loss, we emphasize nourishing the body and not starvation tactics.
What if you come across something that seems impossible to eliminate?
You know, sometimes there’s that stubborn area that just won’t go away, even if you’ve achieved great overall shape. It might go away eventually, but it depends on how much effort and time you are willing to put in. I’ve had times where I had an eight pack but still struggled with the love handles. I had to accept that they were there and think about what else I could do besides deal with them. It occurred to me to have it surgically removed, but that was not in keeping with my principles.
Another myth is the idea of a calorie deficit. The most effective way to lose fat is not to drastically reduce calories. Let me clarify what I mean. If your daily maintenance calories are 2,500 calories, you’ll probably lose more fat on 2,250 calories than on 1,000. This is a faster, more sustainable approach that supports overall health and well-being, rather than a very low calorie intake that can be slow and less nutritious for the body and mind.
Doesn’t it also matter what kind of calories you consume and what exercises you do at the same time?
Well, let me elaborate on both points. Here’s a perfect example: We had a woman in our program who only ate 850 calories per day for a year. She lost a stone in the first month, but over the next 11 months she only lost 2lb. Her health had suffered greatly — she was losing her hair, unable to sleep and suffering from various medical problems. Despite eating right, 1000 calories a day was not effective for her. However, when she increased her intake to around 2,250 or 2,000 calories, focusing on balanced meals with enough protein, carbohydrates and fats, she began to notice positive changes. It’s important to have the right balance on your plate at every meal, even if just eating a banana every now and then isn’t the end of the world. For optimal balance, you can combine the banana with Greek yogurt and almonds. Here’s how to make sure your snacks are balanced, like a scale. Another important aspect is timing. For example, today, when I eat a bowl of rice with chicken and a teaspoon of olive oil and spices like ginger and garlic for lunch, I experience a gradual increase in insulin levels without the sharp drops that come with eating pizza. What you eat and when you eat it are very important in how your body responds. Unfortunately, there is misinformation out there, such as the idea that 900 calories of donuts is the same as 900 calories of nutritious vegetables. I once had a fitness professional argue with me about this, which is confusing and concerning, especially considering the impact such misinformation can have
You know, when it comes to foods like donuts, are all carbs and fats considered bad?
No, not all of them, but donuts are definitely full of carbohydrates. We focus on nutritious carbohydrates. And as I mentioned before, it’s not about never eating another donut or a piece of chocolate or enjoying a pint of lager again. It’s about first rebooting your body and mind and investing a little time in yourself. If you then decide to have the donut, enjoy it consciously.
And if you have it in those 75 days, how do you deal with that donut? Do you just accept it and absorb it, or do you think, “I just ate a donut, maybe I should walk an extra 5,000 steps?” If you already exercise regularly and eat well, it’s basically just a small treat to treat yourself occasionally to treat. So can you tell it’s a 300 calorie donut? Would you consider compensating for this with a 300 calorie session on the treadmill?
What I teach people is that you can have fun twice a week. So on these other five days, make sure to keep your body balanced. This approach allows you to pamper yourself without worry. If you want to progress more consistently, reduce the consumption to once a week. To achieve faster progress, we focus on consistency every day, seven days a week. This five-and-two approach ensures that your healthy habits leave you room for the occasional treat. That’s the strategy to deal with it.
