 Growing up playing sports, athletic, playing basketball, and always being on the move, you would think that having a naturally, perfectly toned body would come naturally. However, I always found myself in the skinny fat zone, and I never saw my abs until I applied what you will learn here. I didn't look overweight, but you could see my stomach popping out of my t-shirts, and I just didn't feel comfortable in my skin. So something had to change. But I kept procrastinating because I was very busy in my day-to-day life, and getting fit wasn't my main priority. In 2022, I dove deep into research. I wanted to know what is actually required to get fit and transform and sculpt your body with a minimum possible effort. Once I found out what I needed to do, I fully committed to transform my body. And all it took was three workouts a week, consciously eating foods that I actually like, and I was even eating an ice cream every day, and that lasted for about six months until I got where I wanted to be. But this is not about looking good. It's about representing your Deen, representing Allah Azza wa Jalla, and the Muslims, by being the best version of yourself. Because when you walk out there with a beard and a thob or a hijab and a khimar, a niqab, they see Islam through you. So it's about representing Islam by being the best version of yourself, by being more purposeful, by gaining strength to watch Allah Azza wa Jalla better for longer years, by understanding your body, developing discipline, and understanding what foods that's your system, your body needs to consume in order for you to take care of this amana that Allah Azza wa Jalla has given you, which is your health and your body. I'm going to guide you through every step you need to take in order for you to transform your body naturally. You will learn about the workouts, about the diet, and yes, on how to enjoy life while getting fit. This isn't just a guide. It's the only guide you will ever need. So yeah, my intention with this is to generally give you everything you need to where the only thing you need to do is come back to this video in order for you to get information. Amongst those things that I will give you as well is my personal Google Sheet tracker that tracks my calories intake, my workouts, my fat burn, and even my sleep score, etc. I will show you guys how to use it as well as my workout, my actual workout, and a few other resources in the form of a PDF. Now the trick here and the catch is that it will pop out on screen at one point throughout the video. You need to pay attention in order for you to catch it. And when it pops out in there, I will give you a link where you can go and download that PDF in order for you to have access to everything that you need in order for you to start your your progress. And in order for you to track it, which is going to be a very important process of your transformation, inshallah. So now when it comes to these and the reason why I want to do this, of course, for those who are watching this for the first time, I'm an Arabic teacher and we've run Andalus Institute back here as you can see on the logo. So this is not my field per se. I'm not a fitness guru or a fitness enthusiast. Rather, I work out and I stay healthy for the sake of confidence, self-confidence, for the sake of health, for the sake of following the Sunnah of the Prophet, since he said, that the believer, the strong is better than the believer this week, and in both of them there is good, but it's always better to be stronger. So this is highly promoted by the Quran, by the Sunnah of the Prophet Muhammad, to be healthy, to be strong, to feel good in your skin. And so that's the reason why I'm doing it. And when I want to achieve something, I go very in depth into how to do it. Before, you know, starting my journey and my transformation, I was very confused in terms of, you know, what is it that I don't have to eat in order for me to not gain fat? Can I eat bread? Can I eat pasta? Can I eat, you know, fries and chips and whether you're from the US or from the UK, however you call them. So everything was very, very confusing. The keto diet, the carnivore diet, and you have the intermittent fasting. You have, you know, just eating one meal a day and 72 hour fasting and water fasting and how to actually lose weight. And you have to do a lot of cardio and you have to do work out every day. Everything is so confusing, Subhanallah. So, so Alhamdulillah, I feel like after going through my journey, I have revealed how to accomplish a great transformation where you feel confident in your skin with the minimum required dose, the minimum required dose, which is something we will talk about later. But it's basically understanding that if you want to boil water, the water will boil at 100 degrees Celsius. Whether you boil the water at 150 or 170 or 200, the results still the same. It's still boiling. So you don't need to go to more than 100 degrees Celsius because it doesn't boil more or boil better. It's still boiling the same. So that was my mindset going into fitness and understanding fitness because I have a very busy life and I wanted to do the minimum dose required in order for me to get the same result. And so my approach to fitness is going to be that approach. It's not about overwhelming yourself with crazy diets that you starve in throughout the whole day or doing crazy workouts or doing crazy amounts of cardio where your hunger levels spike through the roof and now you're super hungry and you don't feel like it's something you can stick to. It generally feels like a punishment to your body. So my approach is not that. My approach is what is the minimum dose required that we need to do in terms of food and in terms of workout. That will give me the results that I want, which is to drop fat, where your body is defined, your muscle is defined. And in terms of the sisters as well, for the sisters it works the same way. What we are going to talk about, it works the same for the sisters. But for the sisters, of course, your body will look different than a man. What I'm trying to make you understand is that because a lot of sisters and a lot of women, they have this misconception that if they work out or if they lift weights or whatever it might be, they will look bulky and they will have muscle, etc. But it's not that. And so this, what we are going to learn in this full guide, works for men and works for women. And as you guys can see on screen right now, these are all the topics we are going to talk about. And every time we go over a chapter, I will split it in chapters, so it's very easy for you to follow. It's very easy for you to take notes, etc., etc. And go back to it. And every time we go through a chapter, I will take every topic that we have covered until we get to the end of the last topic. And yeah, inshaAllah, I'm looking forward to sharing this knowledge with you guys. So yeah, let's get to it. Welcome to the first chapter. The first chapter, we have a few topics and the first one is sincere intention. How could it be any other than sincere intention when that's the main purpose of a Muslim to have in this dunya? What do I mean by this? Allah Azza wa Jalla says, And I haven't created the jinn and the insh, the human being, the mankind and the jinn except for them to worship me. Meaning that your existence in this dunya is an ongoing and continuous worship of Allah Azza wa Jalla. And so anything that you do, whether it's whether the purpose is spiritual, whether the purpose is material, it needs to be with an intention of getting close to Allah, of pleasing Allah, of representing Allah. And so what do I mean by having any sincere intention is have the intention that you are getting fit for something that aligns with the pleasure of Allah Azza wa Jalla. Don't get fit because you want to be the big guy and big dog. You want to be the girl that flexes on all the other sisters in the masjid and then you're going to go and rub on people's faces that you are fit and they fat and these and that and rather perhaps have good intentions, sincere intentions that align with the pleasure of Allah. Like for example, I want to be and get fit because I want to follow the hadith of the Prophet SAW where he says that the stronger believer is better than the weaker believer. Or I want to get fit because I have younger cousins and I want them to, I want to give them da'wah and they look up to people because they fit. But now I come into the picture with a beard and a thob and my most half under my arm talking about Allah and His Prophet and they look at you and they can't even look up to you as a role model because you are not in shape. So how am I even going to listen to you about any other topic when for that person, the main thing it might be to be in shape. Or have good intentions like for example, as a sister to please your husband to always stay in a nice appearance. So your husband can protect himself better as in, you know, he's containing the house because he sees you and you love Mabarak, you know. And so your intention needs to be sincere for Allah, sincere for Allah Azza wa Jalla. And remember that certain times, certain times and many times just because your intention is not pure, you fall into the greatest of sins in al-Islam. What is the greatest sin in al-Islam? It's not stealing, it's not killing, it's not hitting somebody in the face or interest, without taking away how bad these are. The greatest sin in al-Islam is a shirk. It's to do something for other than Allah Azza wa Jalla or to do something for other than Allah Azza wa Jalla with Allah Azza wa Jalla and associating Allah Azza wa Jalla and what he deserves, giving it to someone else or to something else. How does these apply here? You get fit and you didn't do it for the sake of Allah Azza wa Jalla. Now it boosts your ego and you get this urjib. Enough sick, you're just amazed about yourself and you keep talking about yourself and you keep looking at yourself in the mirror. I'm strong and you've lifted heavyweight, you yell and you get this urjib, this self egotistical behavior that Allah Azza wa Jalla has spoke about in the Quran. Talking about that, the person that does this, he says Have you seen the one that takes his desire, his nafs as an idol? You idolize now, you worship your nafs, your desires, you, I am strong, I am this, I am that, to the point where sometimes you don't realize and you think that you have accomplished this strength based on your own accomplishments or that the strength comes from you. So sincere intention, why is it so important? Why all the books of fiqh and hadith start with the same exact hadith? What really matters in an action is the reason what you're doing and for the intention that you have doing the action. Are you doing it for Allah Azza wa Jalla or are you doing it for someone else? And as we said, that's the greatest sins. And Allah Azza wa Jalla says Allah doesn't forgive this sin, which is a shirk and doing something for someone else. And he forgives other than this to whoever he wills. So make sure your intention is sincere when it comes to accomplishing the goals of becoming strong and becoming fit and looking good. Why do you do it? Do you do it to please Allah Azza wa Jalla or do you do it because you are worshiping your passion and you are worshiping your desires and you are worshiping your nafs and you are worshiping your inner inclination to your ego and your inner inclination towards, you know, praise from people and why are you doing? Ask yourself and all the time renew your intentions. If he's taking care of the amana that Allah has given you, this body, Allah has entrusted you to take care of it. Allah says in the Quran Don't hurt yourself, don't throw yourself, don't eat things that you know are unhealthy to you. Don't overdo something that you know eventually is going to hurt your body and it's going to make you weaker. And that's the reason why many things are not permissible in Islam, like smoking, like drugs, like, you know, certain medicine because it hurts your body. And that is not permissible in Islam. So taking care of your body is highly promoted by Islam and highly promoted in the Sunnah of the Prophet Muhammad SAW for you to take care of this amana that Allah has given you. Which is giving yourself more possibilities to enter Jannah. How is that? Once Sheikh Minithaymin, he was asked about the expression is a very common expression that in the Gulf countries they say, right? And so Sheikh Minithaymin, Rahimullah, he corrected this expression. He said, no, what's correct to say is is May Allah increase your lifespan and your age upon his worship. So having a long life, long lasting life is good. But if it's not a long lasting life of worship of Allah SAW, then there is no point. What is the point of all of these news of people who have lived 100 years, 110 years? And in those 100 and 110 years they haven't worshipped Allah SAW, not even one day. What a khasara, what a waste of years. So if you know that something based on medicine, researches and based on professional researches that that thing will increase your lifespan. Of course, being healthy. It will increase your lifespan, meaning you will stay healthy for longer, which will allow you to worship more Allah SAW, which will increase your deeds. And your book can be, you know, more packed and filled up the day of judgment. So by being healthy, you are giving yourself more opportunities and more possibilities of entering Jannah. I saw once a video and it was an obese person that basically transformed their body. And she or him, I can't remember, was asked, what made you want to change? And he or she said that once her children or his children came and said, we want to play with you, we want to play with you. And she or him said that completely hit him so deep that it made him want to lose weight. And so that person went ahead and started losing weight. But if you think about this, you know, in terms of your children, how much they will appreciate and how much they will cherish those situations and those experiences with her father or with their father or with their mother, where it was just walking in the park, for example. And I'm saying this because a lot of people, not only they have a belly, but they are actually obese and they are very heavy, very overweight. And so sometimes not only you are hurting yourself, but on top of that you are not being the best performing father or mother that you could be to those children. Let alone, of course, all the other bad things that come out of this, like, for example, you know, a significant other, not being too content with you or, you know, him looking elsewhere or whatever it might be. So there's so many layers of bad that comes out of you being overweight and you, you know, not being at the best version in the top performance and peak performance that you could be at. You have an ethical responsibility as a Muslim to be the best version of yourself. People see Islam through you, your family, your children, people outside you walking with a thought. You have to have self-respect. You have to have more. You have to have honor and you shouldn't feel comfortable looking at yourself in the mirror. And every single day you're seeing yourself either the same, not becoming the best version of yourself in terms of appearance or perhaps sometimes even increasing in weight and becoming actually worse without talking about all the medical issues that could arise based on having excess weight on you and how that could hurt your bones and your muscles and it deteriorates, deteriorates your body down the line. And so this is to conclude the first chapter, which is the paila. And the most important part of this chapter, it was to have sincere intentions. And in this chapter, the first topic that we want to talk about is discipline as a whole. And we are going to keep it short because I want to get into the practicalities as soon as possible. But you need to understand that right now you might watch this video, you might see my transformation, you might see somebody else transformation, something might happen, you might watch. Whatever it happens, you get this burst of motivation. And now that's it, I'm going to lose weight. And the thing is because you are basing yourself now on motivation and you are taking that as a paila in the beginning of your journey, motivation goes up and down, it's just like iman. Right? Sometimes you have motivation, sometimes you don't have motivation. So you need to understand that the only skill required to accomplish any other skill or to master any other skill is discipline. So motivation will start the job, but discipline will complete it. So this brings me into the next topic, which is being able to delay gratification. Now you need to understand that it's not the day that you plant the seed that you will collect the fruit. And so a lot of people, they adapt these new habits in order for them to lose weight and transform their body. And because they don't see any significant change in the first two weeks, three weeks, four weeks, then they drop out. So you will be successful at this based on your strength and capability to do one thing and to do these things that I will teach you for so long without seeing any results until completion. So your main focus should be completing what I will tell you to complete. Not seeing results, but just complete these 12 weeks. I'm not even going to look at myself in the mirror. I just want to complete it. So if you are able to tell yourself, I will complete it, and you are able to delay gratification and not focus on the cheap dopamine of seeing results, but actually on completing and just going through when difficulties arise, just going through them until completion, that's when you will get the results. And that is what makes the difference in between the people who are successful at this and just in general in many different endeavors of life. The only difference is that they do what they said they will do. Successful people, the only difference in between failures and successful people is that successful people, they actually do what they said they will do. So if you are able to commit to yourself and perhaps do someone else, but first it needs to be for yourself, that you are going to complete what you said you will complete. Insha'Allah, I assure you that insha'Allah you will accomplish your goals. And of course I would like to go very in depth about discipline because it's generally the most important part after having sincere intentions for Allah Azza wa Jalla. But rather what I will do is I will send you guys to this video that we uploaded a few weeks back on how to achieve your goals. So I highly encourage you and I will put it in the description perhaps of this video. I highly encourage you that after you go through this video and you understand what you need to do in order for you to change and transform your body. Before starting you go and watch that video because it will show you how to put in place a system in order for you to actually achieve this goal in order for you to be disciplined, in order for you to be able to delay gratification. What are calories? And the simplest way for me to explain what calories are is basically energy that your body needs. And this energy is taken from the food, from the things that you consume. And each different type of food have either more calories or less calories. So this energy that your body needs to survive, if given too much energy then it starts to accumulate those calories, those extra calories in your body, they start to accumulate in your body which appear as fat. So you start becoming fat and obese and overweight if you consume too many calories. If you consume too little calories you're going to start becoming weak because your body needs a certain amount of calories in order for you to stay healthy and energetic. So calories are energy that your body needs. If you consume too many it makes you fat, if you consume too little it makes you weak. So there's three stages that you could be at in terms of consuming calories. If you are at a deficit it means that you are above of what your body requires to survive and to stay energetic but below what it requires to maintain your weight and to maintain your body fat. So that's where we want to be at in order for us to lose our extra fat. Then there's the maintenance. Edit in the video right now I'm aware of my accent guys so please let me be. If you are at a maintenance stage you are basically not aiming to grow in mass get stronger and bigger. If it's for men you're not looking to get bigger arms, bigger shoulders, bigger back etc. And if it's for women you're not trying to get either bigger legs or posterior or whatever it might be. So if you are at a maintenance you're just maintaining your weight and maintaining your physique and your strength. You're not going anywhere. If you are on a surplus meaning you're consuming a little bit over your maintenance number of calories that's the amount that you need to consume in order for you to build mass to become a little bigger. So for all of those who have problems in gaining weight not losing weight but actually gaining weight gaining mass they too skinny you need to start getting in a cycle where you are on a surplus. Of course if you are skinny fat and you're skinny but you have a little stomach I would first advise to go into a calorie deficit, get rid of your fat and then start building with a surplus and playing with maintenance and surplus to gain mass. And if you are a sister for example who is as well very skinny you don't have any mass, any legs, any posterior, any mass in your body and you have a fast metabolism then you want to get into cycles of surplus or what they call as bulking you just bulk. So these are the three stages and what we are mostly going to talk about is calorie deficit because that's what I have experienced myself, that's what I have tried. I have never intentionally tried to be in a surplus. I have been in a surplus, I'm probably on a surplus right now because I'm not tracking my calories at the moment but yeah I have never intentionally tracking everything, try to bulk or try to be on a surplus. However these are the three stages, these are the three stages and what we are going to talk about the most is being on a calorie deficit because we are trying to get rid of our fat. So now let's talk about how to be in a calorie deficit and how do you know that you are in a calorie deficit. So right now I will give you the broad idea and then later on we will in a more technical way and of course with the PDF that I will share with you which by the way has, you can track being on a surplus there you can track as well being on a calorie deficit or on a maintenance. Now the calculations that are key here to know how many calories we need to consume in order for us to be in a calorie deficit what we are going to do which is what I did is take your body weight in pounds times 15 your body weight times 15 and then what will come out of that is going to be your maintenance calories your maintenance calories and out of those maintenance calories we are going to remove 400 to be on a regular calorie deficit and 600 to be at a aggressive calorie deficit so if you have too much body fat if you have a lot of body fat like over 25% body fat then you want to start with an aggressive calorie deficit because in the beginning it is very easy to burn fat really quick and then it is going to start to become a little bit more difficult for you to burn fat so then you want to go at 400 calorie deficits and what I mean by is going to start to become a little bit more difficult meaning that you might start getting too hungry throughout the day or it might be very hard for you to eat what you are eating in order for you to be in within the range of calories that you need for you to be in a calorie deficit so this is the broad idea and now it might still be confusing, don't worry we are going to make it clear and now go into the power of walking because what I was doing when I was in an aggressive calorie deficit on a daily basis is I was walking every single day in between 10,000 to 12,000 steps so the reason why you walk is because walking is you burn calories, you are burning calories but you are not running so what's the difference that when you walk it's not that tiring but you are burning calories and so your hunger levels are not that high but if you are doing cardio like running and bicycle and cycle and stairs and all these types of cardio you get home and your hunger levels spike up so now it's very hard for you to maintain the diet that you are eating which is eating food in within your calorie the amount of calories that you are supposed to take to be in a calorie deficit so when you walk you are burning calories but it's not too tiring so doing 10,000, 12,000, 15,000 steps every day is almost, you know, it's so simple it's so easy, it doesn't get you tired and by doing that you will burn depending on your body weight etc for me it was about 500 calories extra that I was burning every day by just walking and I wasn't getting more hungry and my hunger levels, you know, they were in too high and so maintaining my diet was very simple because many times a lot of coaches give you diets that are hard to maintain because it's too many little calories and on top of that you are doing a bunch of cardio and burning a lot of water in your body and so what it causes is for you to be super tired, drained, you are super hungry and it generally feels like a punishment however, by being in a calorie deficit, walking every day 10,000, 12,000 you are burning every day an incredible amount of calories and body fat without really getting too tired now what I used to track my steps it was this little watch here which is from a company called Fitbit and it has an app as well I have an iPhone and it tracks your steps but the thing is, it's not accurate but this, it has a sensor that it directly connects to your wrist and it tracks your steps why is this watch important is because it tracked as well the calories that I would burn so at one point you get used to it and you know that on average if I walk 10,000 steps on average I'll burn 400 or 500 calories so at one point I already knew but this is why in the beginning you need to go through the process of tracking everything and I know it's tiring but it will give you an understanding of you know, if I do this amount of exercise I burn this amount of calories and if I eat this and I eat that and I eat this I consume this amount of calories so later on you are able to adapt this as a lifestyle instead of having to track everything, etc, etc so in the beginning yes, I would highly recommend to track all of these and you will hear from a lot of people in the fitness space they say, oh I don't track anything but the thing is, in order for you to be able to understand what calories are and how much each food has in terms of calories, etc it's very useful to track everything if you get this watch it's going to be very helpful because it allows you to track the calories burned and then you are able to put it into the tracker into the Google Sheets that I will share with you and you are going to be able to see your program alright welcome to the next chapter which is about protein intake so first of all let's talk about why do we need protein and in very simple terms and in very simple English your muscles are made of protein mostly so if your muscles need energy it would need energy but it would have to be protein because fats and carbs doesn't feed the muscle to make it easy to understand so your muscles need protein in order for it to grow and in order for it to stay alive and in order for it to recover after your workouts so that's the reason why you need to eat high in protein and why you will hear from many fitness gurus all you need to eat high in protein or when people talk about high in protein you're not eating high in protein enough that's why you have a lot of fat because most of your calories you are filling them with fat and carbs and you barely get any protein so that's why you skinny fat so in this concept we will understand I will do a conclusion for you guys and it will become a little bit more clear now let's talk about how much protein you need to eat per day now the recommended quantity and what I have used is basically 0.8 to 1 grams of protein times your body weight in pounds if I'm 200 pounds times 0.8 that's about 160 grams of protein so everyday that's my minimum the minimum amount of protein that I have to have in order for me to maintain and be able to grow muscle there's a lot of foods that have protein a lot of foods have protein from vegetables like broccoli even you'll be surprised that even though the amount is very minimal in tomatoes there's protein in many different vegetables there's protein in fruits there's protein banana has protein apples have protein but those the amount is very little there's protein in many different things but there are foods like meat fish that most of what it has is protein so for example chicken is mostly protein beef is mostly protein fish is mostly protein so me for example these are my main three types of foods that I eat for protein so chicken, goat and salmon in those six months up to a year that I did my transformation all I was eating was beef and then I did a gut test and it told me to slow down a little bit on beef so I started eating now different types of foods for protein but at that time I was only eating beef and potatoes so about 500 grams of beef has over 100 grams of protein and 500 grams is not even that big so the thing is that with eating yes you can get protein from many different foods like beans and nuts have proteins etc but the thing is the calories of that food in order for you to attain a lot of protein from that food the quantity will be bigger which will be hard for you to consume it and the calories will be super high but with foods like meat for example only 500 grams of beef or chicken has over 100 grams of protein already as for for example beef out of an example 500 grams of beans first of all is going to be very hard for you to consume because it's beans it doesn't even like 500 grams of beans a lot of beans on top of that 500 grams of beans is way many more calories than 500 grams of protein I mean the 500 grams of beef sorry and so what's going to happen is you're going to reach your target of protein with 500 grams of beans but you will surpass the number of calories that you can have in a day so that's why you need to be intelligent and strategical about the type of how you manage a day of eating for you for your specific preferences for your specific likings so me for example like I said at that time when I was doing my transformation it was all I was eating it was a shake throughout the day with oats and protein and dates, banana a shake like that that will be my 400 calories that I will get in the morning after the shake I will get a sandwich as well I will have a sandwich with salmon cheese some olive oil which I will track as well very important because sauces soda oil those things have a lot of calories as well and you think you put in just a little bit but it goes up to 200 calories very quickly so I would very carefully and tracking it olive oil and I will have my shake, my sandwich which I will come up to like 1000 calories then I will have my steak and my potatoes which will come up to another 1000 calories around that and then later on in the day I will have some calories left so with those calories I will fill it up with something that since I already got my protein now I can eat whatever I want so for me it would be a magnum ice cream a magnum ice cream and I will eat a lot at that time as well a lot of watermelon I used to put watermelon with yogurt and jam strawberry jam and I will mix it up and I will eat it as a dessert and these will be my calories at a calorie deficit and it was very fulfilling I didn't feel, I didn't starve and I could I was doing that every day pretty much and that's the trick as well when it comes to your diet you need to keep it as identical as possible every day so it makes it easy for you so now you don't have to think much that's what you eat every day and you have already tracked it so you know how much calories you are taking every single day if you eat every day the same thing so now let's do a conclusion so let's take as an example me, right? or somebody who is 200 pounds so we said that you will have to multiply your body weight in pounds times 15 okay and if you wonder in what is this 15 these are 15 calories that are on average your body burns in rest so your body on average burns 15 calories per per pound of your body weight when you are in rest so that would be your maintenance calories, alright? and some days say 11, 12 me I did 15 so that would be the calculation for us to know what is our maintenance calories so our maintenance calories based on this weight is 3,000 now out of these 3,000 calories we remove 600 calories to be in a calorie deficit so we remove 600 calories so that means that I will have to consume 2,400 calories a day to be in an aggressive calorie deficit so me eating 2,400 calories a day will allow me to burn fat on a daily basis now the thing though is that I need protein so how much protein do I need? so it's my body weight in pounds times 0.8 grams of protein which comes up to 160 but like I said is in between 0.8 to 1 so it means that you will have to eat in between 160 to 200 grams of protein a day and then I will show you soon how to use fitness pow which is an app that will allow you to track your food and make sure that you stay in within range of calories so here I am in my iPad and I'm going to show you guys what this fitness pow my fitness pow is for so I had to download it on my iPad I don't have my phone at the moment it's locked for a few more hours but from my iPad is a little different however inshallah I will be able to show it to you so once you download the app you go to more and then you go to nutrition and in nutrition you go to calories and you tap on the number down here on 2,500 and here once you have figured out how many calories you are going to consume in a day if you are in a calorie deficit or an aggressive calorie deficit then you are going to come and you are going to click on the blue color for protein and you are going to set it to however many grams of protein you are going to be consuming so 160 minimum we've said and so 160 minimum and then 200 max and then you are going to I've never tracked carbs and fat too much I used to aim to be under 100 grams of fat and for the carbs I wouldn't track it I would just make sure that I am in within the range of calories which is 2,400 with the example that we've taken so I keep lowering the carbs until I find the amount of calories that I am going to consume alright so now I have the app set as a goal to consume in a daily basis 2,500 2,400 sorry down here we say log food now here for example today what I used to do and subhanallah if I could show you actually in 2002 if I could show you if I go into for example October if I go August August 2002 so here you can say what I used to eat subhanallah literally so what I used to eat as you can see here so gold standard way that's the protein shake that I used to take yogurt that's yogurt and my protein peanut butter alright so I used to do a shake with protein yogurt and peanut butter then here as you can see there was 100 grams of how much of bread smoked salmon cheese and olive oil and like I told you I used to track the olive oil and of course you're going to track this with a scale so you're going to put the plate on top of the scale put the sandwich and then pour the olive oil and however many grams pop up you log it in here inshaAllah I will show you this later and then as you can see here for dinner I will have my steak which will be 629 grams sweet potato classic barbecue sauce I will track my sauce and collection ruby magnum and then look at this even risquitos risquitos is chips watermelon as well mermelada is jam and then yogurt and honey even honey I used to track it alright so this brought me to 2000 at that time the total was 2486 which is pretty much what would be my amount of calories with the example that we are following in order for me to know that I am in a calorie deficit and as you can see down here and this is the benefit of getting this this watch is that I would link my Fitbit app to my fitness pow app and it will track my steps so as you can see here 471 calories this is the amount of calories that I have burnt and so it would tell me the reason why I say it is remaining 615 is because of the 471 calories that I have burnt so it is telling me that I can consume 615 more calories and I will still be at 2400 but the point of me doing the steps is to speed up the process so I would be at a calorie difference of almost almost 1000 and that is how I was burning a lot of fat so in this app now let me show you for example in your case alright so let me give you an example now of how I would track this sandwich that I am about to eat so first we I am going to have some of this protein bread some salmon and some cream cheese and I am going to show you and some olive oil as well so I am going to show you how I go about putting this into my fitness pow now I will have to play a little around with this but let's say this is breakfast so I am going to go and add food one good thing that this has the code for products that are that are known or like big companies like for example Philadelphia alright and as you can see here it has already the protein it has the the grams here so I can choose to track only one gram and then what I am going to do is I am going to put here on the number of servings the amount of grams that I am going to to to consume of this now this I will go ahead and choose one gram and then I will look in the back how many grams is one serving serving size is 55 grams and so I am going to type here 50 55 grams okay that is one piece of this bread and then for the salmon I am going to take this scan the salmon change 100 grams to one gram and then however much salmon I am going to put in my sandwich I am going to put the number here so let's say that I am going to use 100 150 grams okay and if if it is different I can change it later so usually I do it as I go on alright and then I have to track as well the olive oil but let's first prepare let's first prepare the sandwich now as you can see here I have my scale and so what I am going to do is I am going to put the plate on the scale so anything that goes on the plate now I will make sure that that is on grams and now anything that goes on the plate will tell me how many grams it is so I have already tracked one of these bread so I know it is 55 grams and the app already told me that is 146 calories I have to renew the weight now so it shows 18 grams these 18 grams alright perfect so I have already tracked it and it told me that it was 29 calories already and now I will add the salmon so that is 30 grams 47 grams of salmon so I will go ahead and adjust that because I put 100 grams and then what I will do is I will put some olive oil so it told me that it is around 3 grams so now I did this for the first time I put oil for the first time right so I know now I will average how much 3 grams of oil is so next time I might not need to do it but the first time I need to know now what do I do if I want to make myself a shake with things that are not trackable like a shake with a banana and some nuts etc I remove the actual banana and it tells me 144 so now that I have put the banana and I know this I come here for lunch for example I search banana and it pops up here and I make sure that the weight is according to what my banana has weighted inside of the mixer so 144 a banana and it tells me it is 120 calories and so you have 1800 calories left alright cool so now I want to add as well some oats so I add the oats and it tells me is 30 grams I know that this is 30 grams always so you see the first time yes is annoying to weight stuff but once you do it once and you always do the same thing then you don't need to weight too much you understand how much everything is because you have been doing it for long enough then I add my pecan nuts that's 22 grams so I go ahead and I add here oats white oats 30 grams 30 grams as is stated here so I add it and then pecan nuts pecan nuts I added 22 so I adjusted to 22 perfect and now so I add the dates so that's 30 grams of dates so I come here and I look for dates dates are one of the things that is hard to to track but hopefully gives an approximate hopefully gives you the the nutrients approximately so I just add 30 grams here alright and I go back now and my calories and the daily calories that I that I have remaining shows up here now there are going to be things like cinnamon that don't have calories so I just add it without tracking and then if you want to exponentially speed up the process you walk 10,000 to 12,000 steps per day and that will allow you to burn an extra 300 400 calories so that means that you are going to be consuming the food so you will have the energy but you will be burning even more so you will be at around 800 to 1,000 calories of gap in between what you have fat in your body and what you're burning so it means that you will speed up the process of burning fat now the good thing with this this tracking sheet that I will share with you is that not only you can say here I just want a regular cut I don't want to be an aggressive cut or I just want to be in an aggressive cut so let's say that you say that you are 200 pounds if you are 200 pounds an aggressive cut as we said it will be 2,400 calories now with my fitness pal put the calories that you have consumed here and the calories that you have burned which you will track with the app Fitbit if you get the watch then it will help you immensely and you are going to be able to track everything better and then my fitness pal the app as well will tell you how much protein you have consumed and the good thing is that it tells you here how much protein you have to be consuming I used to track my sleep score and sleep score I should have made a chapter to be honest because it's very important and you will see yourself if you are not sleeping well you are not going to be able to hit records when it comes to lifts you are going to be very tired your muscle is not going to recover well I used to track my sleep score when I used to be very serious about about cutting fat or about just my progress in general and now the good thing with this is like if it's red it means that you have gone over and if it's red here on the protein intake it means that you have been under what you actually need so what you what it will tell you here it will do the calculations and it will tell you how many calories you have burned in that month so here with this example I would have burned 1000 calories which means that is 1.38% of fat burn so 1.3% of fat burn is bringing me closer to be as low as possible when it comes to my body fat and as I show you guys in the images these on average is what you will look like with whatever percentage of body fat you have if you want to live alright so now that we have learned how to track our food and as you can see it's been most of the full guide and and yeah the thing is that when it comes to aesthetic results and when it comes to what you see outwards like the abs and the shoulders the definition of muscle is all is all related to what you eat and how you track it and what goes into your body basically so that's why we have spent so much on diet now let's talk about the next chapter which is progressive overload because that's the type of training that we want to do in order to build muscle alright so in terms of progressive overload it's basically overloading your muscles every week with more weight because just like like the human body works it requires pain it requires difficulty in order to grow so the same thing with the muscle if you don't put difficulty in the muscle with more reps with heavier weight stay where it's at so when you lift heavier every week the muscle gets shocked that's what you might have heard you need to shock the muscle so the muscle gets shocked and the way how muscles grow is they they strip they almost break and then they restore and when they restore they become stronger so it's important that we do that on a weekly basis and every week we aim to be 1% better to do more reps of one exercise or to do the same amount of reps but a heavier lift so that's what progressive overload is is the concept of lifting heavier and more becoming fitter every this would be an example of progressive overload on one exercise so let's say that I do incline bench and every Monday I do an incline bench 3 sets and my reps range is 4 to 6 on the first set 6 to 8 on the second set and 8 to 10 in the third set so let's say that the first week I start and I do on the first set with 60 kg I do 5 reps then I take a rest 3 minutes and I go into the second set and I lift 55 kg for 6 reps and then I go into the third set and I do with 45 kg I do 10 reps which is the top of the rep range now what does this mean first week number 5 of the reps is the middle of the range of reps so the minimum is 4 reps the max is 6 reps but I did 5 reps on the first set so that means that next week I will lift the same weight but I will try to get to the top of the range of the reps which is 6 or above and once I do that I increase the weight now on the second set I got to the minimum of reps in that range which is 6 to 8 so I did 6 so next week I will lift the same weight but I will try to get to 8 reps which is the top of the range and then on the third set I actually got to the last you know to the top of the reps so next week what I will do is I will increase the weight now so let's go into the second week for example on the first set I did instead of 5 reps like last week I did 6 reps so now I am successfully applying progressive overload on the second set I did 3 more reps so I lifted the same weight but I did instead of 6 I did 9 reps and on the third set because I got to the top of the range of reps last week I increased the weight by 3 kg and I did 8 reps so even though I did less reps I am actually better this week because I am lifting heavier so I have successfully applied progressive overload but with a heavier weight so progressive overload is either with increments and increase in reps or increase in weight so the point is to increase in both of those once I get to the top of the range of reps I increase the weight and then I build myself up again to the top of of amount of reps now once you get the once you see on screen how to get the PDF this will allow you to track your your personal records basically so how does this work this is the summary alright this is the summary and this is a month and so you will track your key lifts the key lifts is the ones that by you getting stronger at it it means that you are getting stronger so for example this is the first week so on squats on the first week you did 2 reps of 100 kilograms for example and 12 reps of 95 kilograms of dead lifts so down here it will tell you how much in this month how much weight have you increased in terms of lifting and what is your personal record so 110 kilograms for 7 reps is your record alright and it will do this for each key lifts and then on the summary it will show you your key your personal records basically in each key key lifts so on squat your personal record is 110 kilograms for 7 reps dead lifts in 105 kilograms for 12 reps inclined curls is 23 kilograms for 7 reps and like that and so then here you can set yourself targets so on squats for example every time you hit a target you go ahead and you go ahead and mark that accomplished so this is the lift goals for 5 reps so on squats for example 118 kilograms is considered beginner level then intermediate level and then advanced level now where do I get these key things from these these key lifts from and how do I know what is a good way to lift here so there is this website called strength level and in this strength level you have a lot of data from professional lifters in the world etc etc so here you can put your your details and check for each key lift what you should be usually lifting so for example let's say that you are able to do 4 reps for 100 for 100 kilograms on the bench press let's say and so then you press calculate and it tells you what level you are on basically so as you can see here it tells you the strength level boundaries are it will tell you your bench press what it is it's novice perfect and then it tells you beginner level is 139 kilograms or 139 pounds in this case novice level is 187 pounds intermediate level is 246 pounds but basically in this website you can check the standards of lifts for somebody your weight and that way you now can go back to your tracking sheet and set goals for yourself ok so I want to reach to novice level this year I want to reach to intermediate level whatever it might be so these are examples that I have set for myself to to achieve and you can set yours based on that website now in terms of the amount of work out per week that you need to do it goes back to what we were saying in the beginning which is what is the minimum dose required what is the minimum dose required alright so without going into research and so on some experts in a very rough quotation I will say that on average you want 10 to 12 sets for each muscle group per week in order in order for the muscle to grow so we can accomplish that with 3 days a week now these how is going to look like Monday I did chest and I did arms and a little bit of shoulders on Wednesday I did leg and traps ok and on Friday shoulders and back light chest and arms for those who find the pdf I will introduce in that I will add in that these type of format so you can just print it out and follow through and every week you will track your progress as for those who don't find it then you guys are and you guys can copy from this so on Monday what we did or what I did is incline bench or incline db is dumbbell bench flat barbell bench or weighted dips weighted dips ok this is this exercise or that exercise both exercise work and yeah it's for the same muscle basically incline dumbbell curls or pinned visep curls incline dumbbell triceps skull crushes face pose or bent over flies now this is for Monday so for incline bench and incline dumbbell bench and these two exercises that you see is incase you for example the skull crushes is a very good exercise but me my when I do that my left ok my left elbow hurts so I cannot do the skull crushes so instead what I would do is I would do with the machine I would do the ropes ok but whatever exercise works the triceps you are free to do now the different the two exercises incline bench or incline dumbbell bench is because at one point you will reach a plateau and you are not going to be able to lift heavier or to do more reps in that week so if you change exercise the muscle adapts differently and it becomes stronger many times so in order for you to to yeah to get over hitting plateau in terms of your personal records and heavy lifts you can change exercise now for Wednesday and a lot of you want like this but you need to work out legs as well and getting stronger in your legs will automatically make you stronger on your upper body as well so on Wednesday me personally what I did is Bulgarian split squats I did I did Romanian deadlifts but I did it on the trap bar and leg extensions I did I didn't do much cc squats and I did curve races, regular curve races on the machine and I did trap bar or leaning shrugs I did leaning shrugs like this and then on Friday standing press I didn't do too much of dumbbell shoulder press I mostly did standing press because it was the most difficult for me and I felt like I was making me stronger I did weighted pull ups I did side to side push ups and and hammer curls and lateral races for your shoulders so these basically my workout now if you have two exercises it means do these or that in each exercise so on Monday you would do 1, 2, 3, 4, 5 exercises on Wednesday 1, 2, 3, 4, 5 exercises and on Friday the same thing alright now in terms of the numbers what is the numbers next to to the exercises so on Monday on incline bench if you see 4, 6, 6, 8 8, 10 it means take a weight you are able to do 4 to 6 reps then on the second set take a weight that you can do 6 to 8 reps on the third set take a weight that you can do 8 to 10 reps so lower the weight as you progress in each set now the goal is that next week if this week I did for example 4 reps of this weight and 7 reps on the second set and 10 reps on the third set then my the next week my intention is to reach the top of each set so 6, 8 and 10 with that same weight and once I reach that I increase the weight alright so if you see on flat barbell for example 6, 8, 8, 10 same thing you pick up a weight that you can do 6 to 8 reps and 8 to 10 reps and if there is 6, 8, 8, 10 it means it's only 2 sets if you see on incline dumbbell curls 4, 6, 6, 8, 6, 8 it's 3 sets and like that if you can see on face pose or bent over flies you have 12, 15 so do 12 to 15 reps so the total weight you can do those reps with then pause for 10 seconds do 4 to 6 to 6 reps again pause 10 seconds 4 to 6 reps again pause for 10 seconds 4 to 6 reps again and that's the whole set for that exercise then on Wednesday you can see 4 sets of 6 to 8 reps so pretty much almost the same weight just make sure you are in within the range of 6 to 8 reps Romanian deadlifts same weight per set 3 sets of 10 to 12 or 3 sets of 4 to 6 leg extensions 3 sets of 8 to 12 reps same weight and yeah everything is pretty much self-explanatory now on Friday same thing 4 to 6 or 6 to 8 I mean 4, 6, 6, 8 that's 2 reps or if you do the second exercise or 8 or 6 to 8 with the weight that you can do 6 to 8 reps or and then with the weight that you can do 8 to 10 reps and then with weighted pull-ups 5 to 6 just 5 to 6 so basically a weight that you can do 5 reps and then on the second set you do 6 reps then as you can see on the side push-ups you do you do 3 sets of 6 to 8 per set or you do 3 sets of fly press between 8 to 12 then hammer curls you do 3 sets hammer curls you do 3 sets of the same weight 8 to 12 reps and as for the lateral raises the same thing as the face pose you do 12 to 15 reps you post 10 seconds you do 4 to 6 reps 4 to 6 reps 4 to 6 reps and that's it that's the end of the of that set alright so this is in terms of of the first 12 weeks is a few important things so right now you might ask yourself ok how do I do all of these exercises what is incline bench press what is hammer curls so all of these exercises I remember the first time I looked at those exercises as well I didn't know what it was and those are very common those are very common exercises so you can type them online on YouTube for example how to do hammer curls how to do such and such how to do incline bench and there is going to be a bunch of tutorials that show what to do and what not to do in regards of that exercise and once you do it one week 2 weeks then you will know it by the name inshallah another thing that I wanted to mention is so I posted a picture before and after and there was and there were some brothers that said that that is an enhanced physique meaning I took steroids or whatever it was so of course it tells me already that that person is not fit at all probably doesn't have any experience in working out or anything like that but just to reassure you guys I never took any steroids or anything now one thing that I took though throughout this journey in that year those 6-7 months that I was very focused on applying progressive overload and what not it was creatine now creatine is a substance that your body produces however you take it because it doesn't produce enough for you to to grow or for you to get stronger and stronger is it necessary no it's not necessary is it beneficial I wouldn't be able to tell you either because I haven't seen the difference but one thing that creatine does though because it helps you retain a lot of water it helps you look bigger and your muscles your muscles look bigger however right now I don't take any creatine anymore at that time I took it to get you a little push on the last rep on that additional rep to be on a progressive overload and it was beneficial in that sense another thing that I take until today is protein now protein is found in the foods and it doesn't have anything unnatural just like creatine it's just that you take it because it's very hard unless that's your lifestyle to get protein from foods only is it necessary no it's not necessary if you are able to get your protein you're 160-200 grams of protein from food only from beef and tuna and sardines and broccoli etc etc but those protein shakes those big parts of protein it helps you because they are high in protein and low in calories so it helps you fill up the grams and target that you have for your protein but it doesn't fill up the calories so you can still eat other things to fulfill your pleasure so no I never took any steroids I don't plan on doing it either and in general I would like to say that you know like I said earlier I've never bulked my target is not being big it's looking athletic so if you think of body types I like the 100 meter runner body type and that's what I think that aligns the best with Islam which is being fit and athletic where you can run you fast but at the same time you look good because your body fat is low so that's what I think aligns the best with Islam if tomorrow something pops out you need to run a sprint but you are always bulking big guy it's going to be very hard for you to manage that so in general I don't look at fitness and set those goals and those targets to be big and bulky and have big muscles but rather be chiseled shredded athletic and you are ready to go anytime basically if you got all the way here first of all I highly appreciate you you know while editing I get this anxiety where I think oh this is going to be boring for them, this is going to be boring but certain things it's very hard to explain without without just speaking and letting it letting it there raw without any edit so if you got all the way here please I want to see you in the comments I want to see those loyal viewers in the comments say this is how I will lose my belly fat or this is how I will become stronger or this is how I will you know get chiseled whatever your goal is and if you feel like these tips will help you achieve that let me know in the comments inshallah I hope you have seen the PDF and if you have seen it I will see you there to give you all the goodies remember to watch the how to take control over your life which is my life protocol is the things that has helped me attain 1 million dollars in a year that has helped me do my body transformation that helped me learn the Arabic language and many other different accomplishments that I did in my life it was with the help of this protocol that I teach in this video right here go and check it out inshallah and I will see you guys in the comments in the next video