Are ALL Carbs & fats unhealthy?

Reading the news can sometimes be misleading, especially when the information is provided by doctors. I have come across THIS article here, and I cannot help but be shocked by what's mentioned in the paragraph that reads:

Dr Miqdady said parents needed to make their children aware of what was healthy by acting as a positive role model. "Parents themselves should eat healthily and lead by example, eating from all food groups, having more fruits and vegetables and dairy products on a regular basis, and less unhealthy food such as fats and carbohydrates, so children will learn how to make choices,"

Generalizing by saying fats and carbs are unhealthy is really misleading information to the readers as some might drop consuming such foods all together. When the fact is, YES there are unhealthy carbs and fats, however there are HEALTHY carbs and fats.

Simple vs. Complex Carbohydrates 101:

Simple carbs: are those quickly converted to glucose in the body and cause an quick insulin spike and cause you to crash. Those are the kind of carbs that you should be avoiding as they contribute to obesity, diabetes, and heart disease.

Here's a list:

• Corn syrup (mostly found in packaged and processed food)
• Soda (coke...etc.)
• Fruit juice (you better off eating it than drinking it)
• Cake
• Pasta/rice made with white flour (lots of fiber and essential minerals lost during processing)

Complex carbs: are the healthy ones which are digested more slowly, stabilizing your blood sugar, rich in fiber, keep you full longer, and have long-lasting energy.

Here's a list:

• Oats
• Wild & whole grain rice.
• Multi-grain bread
• Legumes
• Wholewheat pasta (yes you can find them in jam3iya, i.e. Co-Op, too!)
• Veggies (Broccoli...etc)

How much carbs you should eat per gram depends on many factors: a) level of activity, b) goal, i.e. fat loss or muscle gain, c) female vs. male, but an average breakdown of calories is usually 50% carbs, 30% protein, & 20% fats.


Talking about fats, there are also healthy and unhealthy fats; those are broken down into four components, and they are:

Bad Fats

• Saturated fats: are the kind that clog your arteries and raise LDL (BAD cholesterol). Usually found in butter, red meats, full-fat dairy products. It's recommended you do not consume more than 20g of those.

• Trans fat: are the REALLY bad fats, which are "man made" and can usually be found in "packaged food." If you read the word hydrogenated oils in any food AVOID IT IMMEDIATELY. Your body cannot break it down and process these kind of fats. They can be found in a lot of "snack bars" and microwave popcorn packets. You should be consuming 0g of these kind of fats. More here on FDA WEBSITE.

Good Fats

• Monounsaturated fats: Lowers the bad LDL cholesterol and increases the GOOD type of cholesterol, HDL. They are found in nuts, like peanuts. As well as olive oil, canola, and avocado. These kind of fats actually AID in body fat and weight loss.

• Polyunsaturated fats: Also lower LDL cholesterol, and are usually found in seafood, like salmon and sunflower oil to name a few. Omega-3 belongs to this group of fats.

Bottom line of this post is that, there are unhealthy and healthy foods when it comes to carbs and fats. Educated doctors should NOT make such a comment for the public to read as it's misleading and isn't painting the whole picture of the food groups mentioned.

Here I go again, 999-Fitness for the rescue!

Yours truly,

GymFreak @ 999Fitness

Correction: I was approchaed by the doctor quoted above who kindly requested I clarify what he meant in his quote. Given the nature of how media works, not everything turns out as it should. So he clarified what he meant, and agreed there are necessary carbs and healthy fats humans needs.

He said:

"I did not say all CHO or fats are good or bad, agree with you that some are good other are not. And I did not suggest to the people not to eat CHO/Fat. I said eat from all food groups. Moreover, usually I dedicate part of my lectures (to the public as well as the professionals ) trying to change this bad rap about fat, actually fats are ESSENTIAL for survival and for the normal development of the brain in growing children,"

Deadlifts and I

*Note: This is a personal post, and not related to my usual posts on tips. Achievement is the key word here. 

A lot of men and women assume that I am physically big because I lift heavy weights, but they don't realize that lifting heavy for women would probably will never yield to bulging muscles as for those that bodybuilders have ( that require specified training, diet, dedication, genetics and in extreme cases steroids.)

I probably have achieved my personal best today, which was completely unexpected, while performing my favorite exercise, the deadlift. I have written on why I love the Deadlift, where I go into detail about its benefits and what muscle group it works.

However, today, with a push of a friend, also my soon-to-be personal trainer, I lifted 72.5kgs ~ 159lbs. This would be 10kgs more than the weight I lifted last week! I honestly thought I'd be lifting this amount by June, and would probably reach about 100kgs by December, 2011. My goals have changed and I want to double today's lift by December. I already lift more than my bodyweight as is. Soon it will be 2x my body weight.

I was really proven wrong with my previous misconception on how much I can lift, and I am glad to have been so. Why? Because it amazes me how strong our bodies are, while we hardly ever give it credit for. Our bodies are like a tool, that we either use it for us or against us. It's your body - and you should know what works for you and what doesn't. Know how to push it to the limits - but not to the point of breaking down.

Deadlifts give me this sense of confidence, more than any exercise I have ever done. A lot of people think lifting weights of the floor is easy, it really isn't. It will have you winded in no time & gasping for air like anything, but again it's one exercise that will tell you how strong your whole body is, from legs, to core, to back and arms.

I ain't quitting this baby, here! Imma master the mother of all lifts!

FYI: According to strength standards by exrx, I am currently between an intermediate-advanced level with the deadlifts and it's all done in less than 2 years! Only if I could say the same about, ehm, my squats and presses. *covers face*

After seeing such progress in the past year and four months, I am really considering Olympic/powerlifting more seriously in the sense of including other exercises such as clean & jerk, Snatch...etc. It gives my life...focus. Hell, maybe one day join the olympics, for fun, and break stereotypes! But it has to be female-only event, ha!

I am interested in hearing about other females in the Middle East who are interested in heavy weight lifting, bodybuilding or power/Olympic lifting. Share your stories! Lets fight this misconception of lifting heavy weights = big muscles already! Not that I'd mind a bit of big muscles ;). 

Yours truly,
GymFreak @ 999Fitness.

Portion sizes and Obesity

It is no surprise that obesity rates are increasing all over the world because most of the time we are away from home, eating from fast-food joints. However, that is definitely not the only reason weight gain is a result of such consumption - but it's the oversized portions served. 

In this article you'll get tips and tricks on how to control your portion sizes. Before I move on, it's important to note that a portion size is simply how much you should be eating per meal of that particular food group to get adequate nutrition as well as calories.

All you need to learn is how to assess a type food with its portion size based on your palm, finger, and everyday objects and you'll be good to go eating exactly how much you need to do PER MEAL. Those food include; carbs, protein, veggies, fruits, and healthy fats.

Use the following as a guide to determine your portions:  

I am sure that some of you are now shocked to know you have been eating 4x more than you should, despite thinking you're eating the right amount.

You see, fast food joints want you to think you're getting more value with less money if you pay an extra dirham. Eeee. Wrong. Not only you're spending an extra dirham, you're adding more calories, even more so contributing to your weight gain. In other words, the bigger the meal, the more calories in that meal.

Some examples of oversized portion meals with calorie Gamboo3as (inside joke):

• If you cannot control your portion size, always go for the "kids menu." I am 21, & I do it.  McDonalds Happy Meals can go up to 700 calories - no joke.
  
• In some restaurants (i.e. T.G. I. Fridays), they make indicate you could either oder a full plate vs. 1/2 portion. That half portion actually serves two. So get a smaller plate & share.
  

I just wanted to note that portion sizes are different than serving sizes, which is also another important factor. Serving size is simply how much of that food can be served on a number of occasions. In other words, how many times you should eat fruits, veggies, carbs and protein and the portion served during the day.

Personally, I always try my best to stick to portion sizes to make sure I am not consuming a lot of calories. When I eat (which I do from time to time), from fast food joints I always go for smaller burgers which are 300-400 calories. Also ask to have veggies instead of fries (and most res. won't mind replacing those evil-yummy-things-i-haven't-had-in-ages).

I hope this post was informative and now you can start controlling how much you eat despite where you go and what plate size you've been provided by any restaurant.

And to leave you with one of my quotes...1AED may give you extra cheese, but it also adds 100 more calories to your meal.

Yours truly,
Gym-Freak @ 999-fitness. 


Were you aware of portion sizes? Do you control how much you eat? Share with us!

Dear KFC, you don't deliver taste, you deliver obesity

A charity run held by KFC in the UAE has been nothing but counterproductive.

On the 25th of March, 2011, KFC have hosted a 5k charity run on Jumeirah beach road in the United Arab Emirates called KFC Bucket Run. The goal behind this run was to celebrate KFC's 20 years of delivery in the UAE, as well as joined hands with the Red Crescent to give back to the orphanages (who are not even identified, which country, # of people who would receive help,...etc.)

Here's the catch though...10 participants gets the chance to win one year worth of free KFC meals (54 family meals as they claim). I am not sure how this hasn't raised alarms with officials like the Ministry of Health or even the media for coverage. Last I checked the obesity rates in the UAE were sky rockets & we're one of the most 10 obese countries in the world. I don't know how this was swept under the rug, but someone needs to get the dirt out. It just had to be me.

In my honest opinion, for charity or not, this run shouldn't have taken place as it sends the wrong message: Run 5K for one day, but clog your arteries for one year with our free meals. 

As an Emirati who likes to take care of her health and fitness in general & is interested in the fitness scene in the UAE, I would never ever stoop down to the level of participating in any event organized for commercial or boosting business purposes. I think people can donate directly to those who are in need, & needn't a charity such as KFC's to donate and help the orphanages. 

I have only heard of this event 3 days prior to the event taking place & wanted to lodge a complaint to whomever responsible of approving it. Sadly enough, I was too late and wasn't able to contact the right people on time. 

I couldn't also find information on how many people participated nor on who the winners are, but if I ever get my hands on this information, expect another article to come out about this to come out & perhaps with quotes. 

Anyway, I thought it's necessary that my readers become a bit more informed about KFC. 

8 pieces of fried chicken served in the family meal mounts up to 2064 calories that's all WITHOUT the fries, bread, drinks, which can go past 3500 calories. In other words, each time the winner gets a free KFC family meal, the whole family gets 0.5kg/1lb in return of weight gain and this is all excluding other meals they consume. Imagine consuming 54 meals a year?

Also check their nutrition info here if you're a frequent eater.

KFC with its obesity promoting strategy have successfully now allowed 10 families to become obese or overweight. 

I have decided to boycott KFC in all of it's forms and reasons. I rather die with good health than clog my artery with another KFC meal. In fact I hardly ever consumed KFC before hearing about this, not more than 3x a year. Now it's never.

I have said it before, and I will say it again:

Dear KFC, you haven't been delivering taste for 20 years in the UAE, you have been delivering obesity.  

Yours truly,
Gym-Freak at 999-fitness.

p.s. Here are some articles quoting the number of obese and overweight people in the UAE click here & click here & click here. 

So what do you think about KFC bucket run? What are its side affects? Do you think it should or shouldn't have been approved - and why? Please leave your comments.

Are you really squatting?

While I was spending sometime researching on squats, proper techniques and different stances, I have come across this poem from this website

Down the road, in a gym far away
A young man was heard to say,
"No matter what I do, my legs won't grow!"
He tried leg extensions, leg curls, leg presses too.
Trying to cheat, these sissy workouts he'd do!
From the corner of the gym where the big guys train,
Through a cloud of chalk and the midst of pain,
Where the big iron rides high, and threatin' lives,
Where the noise is made with big forty-fives,
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees,
Laughing as he snatched another plate from the stack,
Chalked his hands and monstrous back,
Said, "Boy, stop lying and don't say you've forgotten!
Trouble with you is you aint been SQUATIN'!!"

- Jeff MADDOG, the ISSA strength coach for the university of North Carolina.

There are a lot of interesting "facts vs. myths" when it comes to exercising, fitness, and health in general. Sometimes it's really hard to distinguish what's true & what's not. When it comes to squatting, you'll hear a lot of different things. 

You gotta go parallel to the floor

Your knees shouldn't go over your toes

                          You should go lower than parallel to the floor

      It's okay if your knees goes over your toes, in fact it's safer. 

So one might wonder which one really is it? In my personal opinion from what I have seen and experimented. As long as I go parallel to the floor, as if I am sitting on a chair like this....

...I think it has been effective enough for me, at least. I also engage in deep squats (lower than parallel to the floor) when I do front squats as it feels like a natural movement for me, while if the weight is on my back - I just go parallel. 

There are also 1/4 and 1/2 of a squat which are used by advanced weight lifters and bodybuilders which hit the quads more than gluts & hams, but definitely not advisable for new lifters/beginners.

There is so much to mention about squats, their benefits, different techniques, the TYPE of squats out there; sumo, front, back, hack...and a lot of more than that - all for another post. 

But the question is, do you REALLY squat? If not, drop the weights & say bye bye to your ego, and squat properly with low weight and then add 'em plates once you've gotten the technique right. That's what I have done. 

Just Remember, squatting is known as "king" & it will definitely load you up with mass if done correctly. 

Yours truly,

GymFreak at 999Fitness.

Review: ContenderMMA

There is one place where I can go physical (almost) on someone and not worry about being stopped by the police in the UAE.

That would be in ContenderMMA.

I have recently joined the recently launched mixed martial arts in the UAE, and all I can say that in less than four weeks I have seen tremendous results regarding my overall fitness.

Those who have been keeping up with my blog know that I am freak when it comes to the words weights & lifting, but one thing I haven't mentioned - is my interest in boxing. By all means, I know NOTHING about the MMA world Per Se, but I always dreamed of owning my own punching bag and before last year, I have bought one and have been practising on my own with my own drills. Oh, little did I know.

But before I move on...

To most people in the UAE, perhaps the class bodycombat by Les Milies seems familiar or have been heard of. I have attended that class for over a year, and have mastered most of the moves. I admit, bodycombat is a high intensity class if you properly follow the movement, but it's nothing like the RAW experience at ContenderMMA where you see your sweat dripping into the floor, bruises and red marks all over your body, all from the aggressive nature of the workouts.

We move on from one thing to the other with very little time to breathe - sometimes you'd think you'd pass out, but if you put your mind into it, you'll find the strength to go on. With a mix of circuit training, drills, kickboxing and boxing - it's the whole package; cardio, strength, and conditioning of the whole body.

Not until today, I did not even sip a tiny bit of water (except my salty sweat), during the 60-minute workout and half an hour before. Just 4 weeks ago, I needed to sip water after just doing 60 jumping jacks (killer, btw!) Not wanting and managing not to drink water could only mean your body is getting stronger and fitter, says our instructor M.M.

I know for a fact that I have neglected my lung & heart fitness for a while with only one cardio-session a week, but now I could say that I look forward to my training sessions at ContenderMMA as much as I look forward to my weight training days.

I do have to mention what parts of the classes are my favorites though, and skip the things I don't like....haha! We have been recently introduced to pounding, and at first I was frightened by it - especially with our instructor's punches, but I have gotten accustomed to liking it and wanting to do it more. Since it's a ladies-class only & we're beginners - we hold a bag on top of us in which the other person pounds on. No worries, we don't get literally hit, but I do have bruises from hitting in my elbow. But you DO feel the straight punches through the bag, the elbows and hammer fists.

Another thing I really enjoy is how each class has different drills and exercises, from spider walks to piggy backs, from punching and kicking, and to punching to sprawling to sprinting - it's extremely high intensity and requires more mind power than physical in my opinion.

That's why I say that Boxing is therapy to my soul. Weightlifting is therapy to my mind. A combination of both is therapy to my body. Strength. - ASA.  

It is truly "Real training. Real Fighters," as written on the walls of the center. No one can deny the hard work of our instructor either, who's doing a great job on trying to help each one of us work on our "weak spots" personally. Mine being my damned roundhouse kicks, but they're getting there.

It's true it has been only 8 sessions, but I can feel the difference. I am definitely looking for more sessions in the near future.
To know more, visit the website: Click Here

Yours truly,
GymFreak at 999-Fitness.

p.s. this is my personal view of the place and the training I am getting. It is not associated with any organization and I am not gaining anything from writing this review - except maybe educating others ;).

What is your body type - and what does it imply?

Have you always wondered why some people eat a pint of ice cream without gaining the slightest amount of noticeable weight or belly? Or those who simply eat a bit of extra meat makes them look buff? Or those who the moment they think of a cake, they gain weight? Well, it is all about your body type & how it functions based on a number of criteria.

There are three basic body types, however, most people are usually a combination of two, they are; the Ectomorph, the Mesomoprh, and the Endomorph.


So lets try to understand each type and how to identify it.


The Ectomorph: is widely known as the hard-gainer. It's that person who can eat whatever they want with very little gains in both; fat and muscles. They are normally have long fingers, long necks, are straight from down to up. In a nutshell... 

• Definitive "Hard Gainer
• Small wrist
• Lean
• Lightly Muscled
• Flat Chest
• Small Shoulders
• Fast metabolism
• Takes Longer to Gain Muscle
• Thin 
• Very carbs tolerant
• Thyroid hormone most active

The Mesomorph:  Known as the lucky ones. They have a well-defined muscle mass and often times have large bones. They gain muscle easily as their testosterone & growth hormone is rather active:

• Athletic
• Hard Body
• Muscular Body
• Excellent Posture
• Gains Muscle Easily
• Gains Fat More Easily Than Ectomorphs
• Thick Skin
• Broad shoulders  
• Can handle carbs, just not excess

 
The Endomorph: Known to be usually round and soft. Often time it may seem that all the fat is in the abdominal area, but not necessarily always the case. They gain fat and muscle easily:

• Soft Body
• Underdeveloped Muscles
• Round Physique
• Weight Loss is Difficult
• Gains Muscle Easily Like the Mesomorph
• Low tolerance of  carbs 
• Insulin hormone most active

So how could you use such knowledge of different body types to your advantage? Firstly you need to identify which one you're most likely to be through the characteristics listed and be aware that you could be more than just one type. For effective gains and fat loss, knowing what to eat and how to exercised based on your body type could go along way.


As for me, I am an ecto-mesmo. How do I know? Well, my weight usually stays the same year round and only if I completely become a couch potato then I will see fat gains that are not apparent to the majority but myself. I have rather broad shoulders and my upper body is way more developed than my lower body. I can gain muscle & strength easily in my upper body when I eat enough and stick to compound lifts. Eating carbs, I recently found out, really doesn't affect me much. It's the unhealthy fat that does!

To know your body type, take This Quiz

Share your results! And tell us what you would like to read about next week: What type of food should you eat or what type of exercise program should you follow based on your body type?

Yours truly,
GymFreak at 999-Fitness.