The UAE Personal Trainers website is here to help you find the best and the right personal trainer in your local area of Dubai.
Choosing a great fitness coach, one that is a match to your fitness goals is the start of the journey. These Q&A sessions with professional coaches can help you find out more about individual trainers who have profiles on the UAE Personal trainers website.
Question 1 – In your own words Hamada, can you sum up why you think actively taking an interest in nutrition and physical fitness can help people lead healthier lives.
As a personal trainer I need to have a thorough understanding of the human body because only then can I say I am qualified to provide the best advice about fitness and nutrition.
The human body consists of many different systems that control physical activity. You need to take an interest in your body and understand how physical fitness effects you on a daily basis.
For example, the cardio-respiratory system is responsible for delivering oxygen to the body via blood.
Without a good level of cardio fitness not enough oxygen is reaching the muscles. Regular cardio based exercises will not only make you feel fitter but will actually make you fitter.
Some simple ways to increase your cardio fitness (that are easy to incorporate into your lifestyle) are:
- Bike riding
What’s more, it doesn’t need to take long. Depending on your fitness level 20 – 60 minute sessions a few times a week will help.
The cardiovascular system is not the only important system of the body where being fit is concerned.
There is also the musculoskeletal system which is responsible for moving the body, protecting the organs and more.
Physical activity for the muscular system include various types of weight training – the old saying ‘use it or lose it’ is very important where muscles are concerned.
Strength exercises have also now been proven to increase bone density, something we all need to think about because our bones do lose density as we age.
As we as the main two systems mentioned above. As a personal trainer in Dubai I need to make sure my clients are aware of the importance of nutrition.
Without good nutrition you might be wasting your time when it comes to exercising and staying fit because what you eat is definitely reflected on the outside.
Making sure your nutrition is in top shape can help you increase your immune system, increase muscle, maintain a healthy weight and even reduce the symptoms of blood pressure and cholesterol.
Question 2 – Overall, how important do you think nutrition is when it comes to living a healthy lifestyle in Dubai and why?
Our bodies need food to survive. Because our bodies use foods for so many functions we really need to make sure we are fueling our bodies with the proper foods – healthy and nutritious foods.
Foods produce energy but the secret to maintaining a healthy weight is not to consume more than our bodies need. Calories that are not used are stored in the body as fuel for other times, however, over-eating causes these unused calories to be stored as fat.
This makes our bodies vulnerable to obesity, high blood pressure, cholesterol and diabetes. Therefore, we must follow a healthy integrated diet. From protein, carbohydrates, healthy fats, minerals and vitamins, within the calories needed by the body.
Generally speaking, my professional advice to my clients in Dubai would be to eat healthily with variety in all your meal unless you have a specific goal.
For example, someone trying to bulk up would need to add more protein to their diet whereas someone looking to lose fat would reduce their fat intake.
Everyone and every body is different – part of my job as a fitness coach in Dubai is to provide the best nutrition advice for your individual circumstances.
Question 3 – As a personal trainer, what methods and techniques do you use to ensure your nutrition is in good shape and your weight is manageable? For example, do you count calories, macros, protein content etc.?
For me, healthy eating is a lifestyle choice. I count my daily calorie intake to be sure that I am not consuming more than my body needs.
Then I divide these calories to three parts or 40 % of calories from carbohydrates 30 %of calories from protein then 30 % of calories from healthy fat.
If I need to lose more fat I just decrease the amount of calories by 500 calories per day to lose 1 lb. of fat per week.
Question 4 – How many times per week do you physically workout in Dubai to ensure you stay in great shape?
For me to keep in great shape I normally workout for 5 or 6 times per week but it depends on the time line and nutrition plan and the rest day.
Of course I am a fitness coach so this is part of my job. But, not everyone has the time to fit so many fitness sessions into their schedule in Dubai.
For my busy clients I would say that 2 to 3 times per week is enough if you don’t have the time.
The important thing when working out with a fitness goal in mind is consistency and continuity.
To get results you need to be consistent from week one rather that missing weeks at a time.
Question 5 – For cardio fitness what is your favorite exercise type and why?
For me, my favorite cardio is HIIT (High Intensity Interval Training) because it is efficient for fat loss and doesn’t need much time when compared with heavy weight training.
Question 6 – For muscle building and strength what are your favourite exercise types?
All weight training tools and types are effective for me but free weights training is my favorite.
Free weights involve more muscles in the same exercise and are more focused.
But there are many different factors that need to be considered when talking about muscle building like the reps, sets etc.
How much weight you lift and how much percentage of this weight to you 1 RM.
Although my favourite is free weights it doesn’t mean weight training machines or kettle bell is not effective.
It really depends on the fitness level and experience with weight training, how to use it, how to perform the technique in right way to ensure that muscles received the benefit of exercise and more.
In Summary – Here are Hamada’s top 10 tips when it comes to personal training, physical fitness and nutrition:
Count your daily calories
Your meals should be balanced with appropriate levels of protein, carbohydrates, healthy fats, vitamins and minerals
Avoid processed and fried foods
Drink plenty of water to stay hydrated – not only during training but at other times too
Time permitting – train 2 or 3 times per week
Do cardio based exercises 2 -3 times per week
Weight training should be done 2 – 3 times per week
Get plenty of ‘good’ sleep
Learn how to exercise and train the correct way to avoid injury
Results are not instant, stick with it and don’t quit