We are diverse, we come in different shapes, sizes, ages and backgrounds right?

Body composition is one way we can use to measure a person’s nutritional level.

On the one hand it is a useful tool. 

You can measure body composition objectively using tools like body girths, BIA, ski fold calipers, functional MRI, bodpod, and so forth.

The American council on exercise distinguishes body fat percentages by levels of athleticism/fitness.

Body composition can indeed give you clues about a person’s habits. A 40% body fat person probably doesn’t exercise everyday. 

Nonetheless we shouldn’t rely on body composition alone. 

A lean body isn’t always a fit or healthy body. Or belong to a person with good habits. Likewise, a body with more fat isn’t always an unfit or unhealthy body.   

For instance, a teenage male may stay lean easily despite an exercise routine of video games and a diet of pizza pockets.

Conversely, a fit and active woman in her 70s may have lower bone density and more body fat, but still be in great shape with excellent lifestyle habits. 

For optimal health and metabolic function, most women require body fat levels higher than many current “fit ideals”. 

Fat loss goals such as visible abs that depend on relatively unusually low body fat levels may not be appropriate, realistic or sustainable for many of you ladies!

A person can have a lower BMI (body mass index), and still be unfit and unhealthy. Let me explain, a person who lost weight during chemotherapy, is hardly a model of athletic performance and wellness. 

Conversely, a heavyweight athlete may have an excellent conditioning and metabolic health. 

What does this all mean? 

Testing body composition is part of a person’s story, but not the entire story which includes lifestyle choices, past experience, and current circumstances. 

All this to say that you might have a “best weight” or “best body fat level” that suits you and is REALISTIC and ACHIEVABLE but would be higher than the “fit ideals” of Instagram and other platforms!

Obesity specialist Dr. Yani Freedhoff says: “a (best weight) is what you reach when you’re living the healthiest lifestyle YOU can enjoy! 

Ladies and gents, you will only get the best results you’re wishing for when you focus on yourself and listen to your body, thus having the best food that matches your needs because there’s no best diet as there’s no best exercise. Each body reacts differently to different stimuli. 

For more information on how to work with me, contact me through my Instagram page or email me at souheibdietandfitness@gmail.com

I am offering competitive rates that won’t be matched. 

“I’m here to help you”

Thank you for reading and hopefully you enjoyed the content.

“Courtesy of precision nutrition”.

What to eat before, during and after workout according to your body type? 

I’ve got your back! 

Workout nutrition is a bit confusing for a lot of us who are unfamiliar with macro portions and where proteins, carbs or fats come from and what they do to your body.

Let’s make it simpler, here’s what you need to eat according to your body type and goal.

First let’s define each body type: 

People with this body type are usually lean, with smaller frame and thinner limbs. They have a fast metabolism and tolerate carbs well. Usually they’re trying to gain muscle mass or trying to support their endurance exercise. 

People in this case are generally athletic looking with a medium sized frame. They seem to gain muscle mass and stay lean easily. Usually they’re trying to optimize their physique or boost their sports Performance.

Individuals in this case have large frames and are heavier than most. They have a slower metabolism and don’t tolerate carbs as well. They usually try to lose fat or supper their strength. 

- Before exercise you want to eat an ectomorph meal 1-2h before activity. (Look at the pic below for the portions). 

- During exercise: 

For weight gain: 1 protein and carb drink

For endurance support: 1 protein and carb drink

For fat loss: EAAs or water

For body recomposition: EAAs or water

For maintenance: EAAs or water

- After exercise: ectomorph meal 1-2h after activity.

If you’re a mesomorph:

Before exercise you want to eat a mesomorph meal 1-2h before activity. (Look at the pic below for the portions). 

During exercise: 

For weight gain: 1 protein and carb drink (or EAAs)

For endurance support: 1 protein and carb drink

For fat loss: EAAs or water

For body recomposition: EAAs or water

For maintenance: EAAs or water

- After exercise: mesomorph meal 1-2h after activity.

If you’re a endomorph:

Before exercise you want to eat an endomorph meal 1-2h before activity. (Look at the pic below for the portions). 

During exercise: 

For weight gain: EAAs or water

For endurance support: EAAs or water

For fat loss: EAAs or water

For body recomposition: EAAs or water

For maintenance: EAAs or water

- After exercise: endomorph meal 1-2h after activity.

Essential amino acids (EAAs) can also be used during exercise. They come in liquid, pill or powder form. Aim for 5-15g per hour of training. 

Instead of counting calories, you can use your hand as a portable portion guide. Your palm measures proteins, your fist measures vegetables, your cupped hand measures carbs and your thumb measures fat. 

How accurate are hand-sized portions?

One of the certified coaches with “Precision Nutrtion” (Allen Mewes) tested this concept, tracking one day of eating using both “hand-sized and calorie and macros tracking and weighing, and discovered that measuring with your hand is fairly comparable to precise measuring. Look at the figure below. 

So what I am saying here, is that for a person who’s trying to eat better or more mindfully, without requiring targeted calorie and macros amount, the hand-size portion is relatively easier to do consistently than precise measurement. 

For more information on how to work with me, contact me through my Instagram page or email me at souheibdietandfitness@gmail.com

I am offering competitive rates that won’t be matched. 

“I’m here to help you”

Thank you for reading and hopefully you enjoyed the content.

“Courtesy of precision nutrition”.

First off let’s define what’s a healthy body fat percentage: 

Data tell us that most men can be healthy somewhere between 11-22% body fat. For women, it’s between 22-33%.

Getting the process started

The good news is that it’s not that hard to go from an unhealthy level of body fat to the higher end of “normal”.

You can do it with a few relatively small, easy-to-implement changes.

For instance:

* drinking less soda each day

* not overeating desserts and fast foods (instead, just eating them in reasonable amounts)

* taking a daily walk or adding a yoga class

Assuming there are no other factors involved (such as a chronic health problem), if you make a few small changes like these, and do them consistently, in six months to a year, your body fat percentage will drop and fall into a much healthier range.

Get your ideas clear about what you want to achieve:

If you think you may want to change how much body fat you have, start by getting a clear idea of where you’re at.

* Figure out your goals and priorities. If you don’t know what your priorities are, now’s a great time to explore that.

* Decide what you’re willing to do right now in order to serve those goals and priorities. Why?

* Decide how often, how consistently, and how intensely/precisely, you’re willing to do those things.

* Decide what you’re not willing to do right now. Why not?

* In the above steps, be brutally honest and realistic yet compassionate with yourself. 

Age, gender, genetics, medical conditions, and pharmaceuticals can all affect what you’ll need to do to get and stay lean.

If tracking your body fat is important to you, make sure you have a valid way to do it, such as a skinfold caliper measurement by a trained professional. If you don’t care, and use other indicators like your belt notches, that’s cool.

Some of you might be able to start and go through these changes alone, depending on your level of knowledge about nutrition and fitness, whilst others need to put a little extra effort and energy into making those changes happen every day. And having a trainer or a coach that supports you will probably help you feel more confident and on-track.

Whether it’s me or any other colleague in this domain, make sure to take advantage of all the information that we will share with you and most importantly “follow the instructions and TRUST the process”, we are educated in this field and have the knowledge needed to make you succeed, we didn’t learn things off YouTube, we actually studied and spent money, time and effort in getting where we are and be able to say we’re nutrition specialists and fitness trainers. 

For more info on how to work with me contact me through my Instagram page or email me at souheibdietandfitness@gmail.com

Offering competitive rates that won’t be matched. 

“I’m here to help you”

Thank you for reading and hopefully you enjoyed the content.

Also (Courtesy of precision nutrition*)

Your hand’s all you need: forget counting calories, try this method instead. Most people think controlling calories means counting calories, but this way is much better! For one, you always have your hands with you. Start easy and work your way up from there. Depending on your goals obviously a professional stage athlete would have different priorities on how to count his/her calories, but if you’re just a normal person hoping to be in charge of what you eat, this method is more than reliable. 

For more information on how to work with me, contact me through my instagram page or email me at souheibdietandfitness@gmail.com

I am offering competitive rates that won’t be matched. 

“I’m here to help you”

Thank you for reading and hopefully you enjoyed the content.

Should we eat breakfast⁉️ 🤔

For many years people heard that breakfast is the most important meal of the day. Recently however, some evidence has called that into question. Meta-analyses have found that in many cases, there’s no correlation between people’s body weight and whether they eat breakfast. Other data shows that there’s a relationship between not eating breakfast and a higher risk of metabolic disorders like type II diabetes‼️

One of the challenges may likely be that people have different chronotypes (our natural pattern of waking and sleeping as well as daily alertness and energy). 

These patterns are largely genetic though they can change with age. For instance, teenagers tend to sleep more during their development and growth, adults on the other hand tend to sleep less. 

Chronotypes may count for some of our eating preferences during the day. Some people wake up hungry, others don’t. 

One problem in practice seem to be sometimes for breakfast-skippers (or not eating much earlier in the day) is strongly linked to overeating at night! And in this case a 400 cal breakfast not eaten at 8am could become a 2000 cal cupboard raid at 8pm❗️

Other times though if you skip breakfast you might compensate when you’re hungry mid-morning and go on with your day perfectly regulated. 

This is why people am always saying there is no one “best diet” for everyone!

Everyone’s different, follow the data, like if you’re a breakfast skipper and compensate with overeating at night, doesn’t matter what science says, you need an alternate meal schedule strategy. 

And for people who do eat breakfast, experiment with meal composition: you’ll see a much different consequence from a breakfast with plenty of lean protein and fiber than you’ll see from sugary breakfast cereal. 😬

For more information on how to work with me, contact me through my Instagram page or email me at souheibdietandfitness@gmail.com

I am offering competitive rates that won’t be matched. 

“I’m here to help you”

Thank you for reading and hopefully you enjoyed the content.

“Courtesy of precision malnutrition”.