Peace be upon you; this post will highlight workable actions one can take today to help manage weight gain. These four things relate to us all but relate more to weight-loss goals. We all need to introduce these four into our lives if they’ve been lacking thus far and you’ll hopefully be energised to implement the steps to help you cut weight and reduce your body’s visceral fat level (the deep fat that surrounds organs).
Before we get into it, my name is Hanif Tagoe. I’m a certified Personal Trainer and Nutrition Advisor from London, England. I want men in the local community and further afield to stand up and be the criterion within their network, spreading the topic of, and being living examples of the fitness lifestyle, in line with the prophetic traditions of the final messenger Muhammad (peace be upon him) and researched by the doctors of modern health, fitness and nutrition.
You’re about hitting the ground running and that’s why you’ve come to find this post no doubt – that was a joke because the first of the four things to impact weight gain greatly is to ‘keep on moving,’ the hands of time don’t stop for us right?!? Yeah, so you ‘need to, need to’ Walk or Jog (1) regularly to expend more energy than you take in from the food you eat and all that you drink because they contain calories – connected to the second (2) of the four which is to count your macro’s. As for walking, you can walk where you want and at the pace that suits you. ‘Fartlek jogging/walking’ would be a great way to build up your ability to go further distances and at a faster pace – ‘Fartlek’ being translated from Swedish to mean ‘Speed Play’ – a process of increasing and decreasing tempo/speed of movement which over time progresses your ability to cover ground within the same amount of time through your body’s ability to adapt to the training.
(2) By counting macros you’ll fully gauge how much Protein you should have on your plate compared to Fats and Carbs, which are your body’s preferred energy source. Protein will maintain skin and nails and help you build muscle mass given the right training stimulus. Fats are also important, moving some micronutrients around your body and helping insulate your body in the colder season.
Be the criterion to your family and friends by joining my weight-loss programme ‘The Old Medicine’ and have your macros collated for you so all you need to worry about is training. Learn more by clicking the programmes tab in the main menu above.
Third (3) on the list of things you need to lock down is ensuring you’re eating basic, down-to-earth, fresh and from-the-source – not sauce-source type foods. Bread is age-old and healthy, depending on how refined the bread is. So look towards rye bread, and sourdough bread and leave the low cost white bread and rice for once you’ve locked things down and feel confident in your food choices and knowledge of your desired meals, you’ll be better able to bring refined carbs into your diet in the best ways for you (e.g. Post-workout).
Fourth (4) and finally, drinking water with your meals and around meal times will fill your stomach faster. The less you fill your plate whilst being satisfied with what you ate and drank, the faster your weight-loss goal will come about – after implementing the previous three steps. The hadith of the Prophet Muhammad (peace be upon him) makes perfect sense for even the non-Muslim that comes to know ‘one-third food, one-third water and the last third air.’
So now you have a game plan and I’m sure by setting a SMART goal, you’ll be pleased with your results. However, if you still feel the need to work with me – and you’re welcome – fill in the form on the ‘Old Medicine’ programme page and I (Hanif) will be in touch.
