2024 – Creating A New Training And Fitness Routine In The UAE

Taking it step by step can really help if you are looking to create a new fitness regime in Dubai, Abu Dhabi, Sharjah or RAK. Here’s how you can do it too.
Creating A New Training And Fitness Routine In The UAE 1

Week by Week - Creating A New Fitness Routine In 2024

Article Contributor: Andrew

It’s 2024 and whether it’s for health reasons, appearance or for another reason starting a new health and fitness regime in the UAE can be a daunting thought for many.

This is especially true for many men and women who have no previous exercise experience or lack the knowledge to eat a well balanced diet.

However, when you have the right information, the right tools at your disposal and of course the right attitude you can easily make small and beneficial changes to your lifestyle which ultimately will increase your fitness levels and improve your appearance.

Table Of Contents

Being fitter = Being Healthier in the UAE

Studies show that even just a few hours of exercise per week can help reduce disease, keep you mobile and even improve your mental health.

When exercise is combined with a healthy lifestyle which includes eating well this also helps to maintain a much healthier weight which is important for all ages.

In this article we’ll take a look at some of the top ways you can easily start a new health a fitness program in Abu Dhabi, Dubai, Sharjah or RAK. Remember, this doesn’t have to be a race, making smaller, more regular changes is much easier to manage.

Improve Yourself, Week By Week

Week 1 - Improve your sleep

You often know when you haven’t had a good nights sleep. You wake up feeling tired, possibly with aches and pains and suffer from what’s usually called ‘brain fog’

Many men, women, kids and seniors in the UAE don’t get enough ‘quality’ sleep. Yes, you might think that 7 – 8 hours sleep a night is sufficient and sometimes it is but it’s the quality of sleep you get that counts the most.

How much sleep do you need?

This depends on many things including your age and your activity level. However, as a rough guide studies show that most people fall into the following:

  • Adults should aim to get 7 – 8 hours of sleep a night
  • Teenagers need 8 to 10 hours of quality sleep each night
  • School-aged kids need 9 to 12 hours of sleep each night
  • Young children need between 10 and 13 hours of sleep a day 

Changing your sleeping routine is the best way to ensure you get quality sleep but what can you do to improve your sleep?


When possible try to go to bed at the same time every night. This is important as over time it will become a habit.

Get to bed early

You will often fall asleep earlier and sleep for longer if you can go to bed earlier in the evening

Do physical exercise

Many men and women and kids in the UAE spend much of the day seated. While it’s not a good idea to do too much physical activity close to bed time it’s a good idea to do physical activity in the form of exercise or training during the day or early evening. This will help to tire both your mind and your body.

What are the health benefits of getting a good nights sleep?

When you sleep well you generally feel good when you wake up. Yes, you might still feel slightly sleeping when you first wake up but when you sleep well this feeling will often fade quickly.

Sleeping well can help with:

  • Maintaining a healthy weight
  • Can lower your risk of developing disease
  • Reduces stress
  • Helps to improve your mood
  • More clarity during the day which is especially important for kids and teens
  • Makes you more alert
  • Can even help improve your appearance

Week 2 - Focus on your food

You are what eat. There is some truth to this saying because what you eat on a constant basis does have an effect on not only how you look but also how you feel.

If your diet constants largely of processed or fast foods then this can gradually lead to many different health problems and not just weight related issues.


How does food affect the way you feel?


Certain foods affect some people in different ways. But, allergies and intolerances aside there are some general ways in which certain foods affect all of us.

  • Fat heavy foods can tend to make you feel fuller but can also make you feel less energetic because highly fatty foods tend to be harder for the body to digest. This is why you often feel sluggish if you have a large, fat heavy meal during the day.
  • Some foods and meals that are really heavy on carbs might have the same effect as fat heavy foods, they can make you feel less active.
  • Sugar rich foods have the opposite effective but very short term. You might get what’s called a sugar rush, feel energetic but then quickly feel tired and sleepy

During week 2 of your lifestyle change you should take a look at your diet and make positive, gradual changes. There are of course things you can cut out of your diet completely but it’s often better to make gradual changes because you will find these gradual changes are easier to maintain over a period of time which will eventually become part of your lifestyle.

It’s often a good idea to get advice from a personal trainer in the UAE who has specific nutrition knowledge. They can provide excellent advice and even meal plans which will help your transition to a healthier eating lifestyle much more sustainable.


What are some of the best ways to eat better as part of your lifestyle change?


1. If you’re going it alone without using a nutritionist use the power of the internet to your advantage. There are so many good resources and even apps relating to food.

It can be a bit of a minefield sometimes to find the best information and resources online and there will always be differences of opinion but some good resources are:




2.Use common sense. We all know that a diet packed with processed food, fast food, high in sugar or high in processed carbs isn’t great in the long term so make more sensible choices, your body will thank you for it.

3. Plan your meals ahead of time. If you can pre plan and even pre prepare your daily or even weekly meals. This means you will be less likely to snack on unhealthy foods as a replacement for a healthy meal.

4. If you do eat out a lot opt for healthier options. During the day when you eat out go for a healthy salad. It will give you much more energy and help you avoid the post lunch slump in your energy levels.

5. Add more fruit and vegetables to your diet. Make sure at least half your plate is filled with healthy and fresh vegetables – either cooked or raw.

Ultimately, as part of your week 2 change to your lifestyle start to think about what you eat, include much more healthy choices and also keep a food diary.


How does a food diary help?


1. Using a food diary in Dubai or Abu Dhabi can serve a couple of purposes.

If your plan is to lose weight then a food diary helps you track foods, track your weight loss and other measurements. It can also help you see visually what food are helping you to reach your target weight loss numbers.

2. If you want to eliminate certain foods to help you feel better, improve your energy levels, improve your appearance or even because you think you might have a food allergy a diary is ideal for this. It will help you easily identify problematic foods by correlating how you feel with what you are eating.

Creating A New Training And Fitness Routine In The UAE 1

Week 3 - Plan your weekly activity/training log

Failure to plan is planning to fail. There is truth to this. You will find it much easier to manage your time and other commitments when you have a log or other diary that can be completed weekly or even monthly.

A personal trainer in Dubai, Abu Dhabi, Sharjah or RAK can help you effectively plan an exercise routine based on days on and days off. But, if you prefer to do this alone the following tips will help.

If general fitness, weight loss or body toning is your ultimate goal then making sure you are doing the correct workouts at the correct time will make sure you reach these goals much faster.

1. Decide what exercises are best for you. If you train at home in the UAE you will be more limited with training equipment etc but this shouldn’t be a problem because body weight training can achieve a lot.

2. Organise what days you will be training on. It’s important to plan these days around your schedule. Don’t forget you will also need rest days.

3. Complete your diary based on the above.

Keeping a log or diary is important for planning but it’s also important for monitoring results too.

For example, if you want to lose weight add more cardio and then track through your diary how well cardio based exercises are working for you. If they are not add different types of cardio to your diary and monitor their results.


What information should you include in your activity log?


Use information that’s ultimately useful for you. Using an online or digital diary is often better because it can contain more information, for example:

  • Type of exercise – crossfit
  • Duration
  • Frequency
  • Equipment used


As you progress with your weekly routines you will also be able to add additional information such as how much weight you’ve lost, muscle mass size and more.

Find the best male or female personal trainer in Abu Dhabi, Dubai, Sharjah, Ajman or RAK.

Week 4 - Choose your goals

Many men and women of all ages in Abu Dhabi, Dubai, Sharjah or RAK start a training regime with a goal in mind. Others just simply want to change their lifestyles and incorporate more health and fitness into their lives.

Whichever category you fall into doesn’t matter – you still need to set goals.

How do goals help when it comes to fitness and lifestyle changes?

1. Mindset. Having something to work towards puts you in a great state of mind. Imagine your want to lose 25 pounds or even work on your abs. That should be your goal.

2. Exercise types. When you have a goal you’ll be better prepared to choose which exercise and training methods will help you achieve those goals in the most effective way.

3. Goals challenge you. Setting a realistic goal helps to challenge you both physically and mentally.

Realistic goals

Talking about goals, there is something you need to keep in mind and that is about being realistic.

Goals are only really achievable when you are realistic about them. If you are new to fitness and simply want to be and feel more healthy then your goals are probably more achievable in the short or medium term. However, if you want to lose 50lbs or get a beach body don’t expect this in a month or even 6 months. It can take years to put on weight and while losing it tends to be shorter it takes hard work, time and commitment – no matter what weight loss ads tell you.

More often than not goals can easily be achieved on your own. But, when using a personal trainer, sports or fitness coach in the UAE achieving your goals can often be quicker because a PT knows exactly what training methods and nutrition is required.

Week 5 - Start your new workout program

So you’ve got your plan in place, your goals set, your diet sorted and you sleep better. Now it’s time to kick start your fitness and put your workout program in place. 

This is often the most exciting time for most men and women in the UAE. The are bubbling with motivation, enthusiasm and have pin point focus which is a great thing.

But (there is always a but), don’t go hell for leather when you start. Yes, you are excited, yes you want to see results but what you DON’T want is to injure yourself in the process.

Ease into your new training regime. This will definitely help prevent sore muscles and injury.

There will always be some slight soreness when working out for the first time because you’ll find yourself working muscles that you might not otherwise work so hard during your day to day activities.

Warm up, cool down and be patient. Results will come but you don’t want to burn yourself out or cause drastic injuries when you start out.

Inspirational quote - my goal is to become a better version of myself
Inspirational quote when body shouts stop - uae personal trainers

Week 6 - Continue with new habits, training progression and goal progress

Let’s be honest. Starting a new health and fitness regime in the UAE with long term goals isn’t going to be easy. But, it does get easier with time.

New, beneficial habits will become part of your life, the time you put aside for training will gradually become easier and instinctive too.

Making these changes gradually does help. Gradual changes help specifically if you lead a busy lifestyle or have family commitments.

As you progress with your healthy eating and training you’ll start to see and feel results. This is the time to pat yourself on the back and get a real boost from seeing and feeling great.

Once you have reached your goals don’t just stop there. Start seeing exercising and eating well as part of your life, not something you needed to change for a quick fix. That way your whole life will be filled with better choices.

In Summary.....

Starting a new fitness regime doesn’t need to be scary or hard work. All you need to do is plan to make sure you will succeed. 

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