Fitness Expert Fadi Malouf having a conversation with Kit Fields regarding his 25 pounds weight loss.

Duluth Personal Trainer

This workout is inspired by a great friend and client Jason Hennessy. Jason is the founder of www.eversparkinteractive.com SEO Guru for Fortune 500 Companies and a loving family man that makes a POWERFUL impact on our world. Without you we are limited on how many people’s lives we touch and make a difference.  Thank you for keeping us Number one (#1) on Google and for your AWESOME friendship!!

The Hennessey Workout is created with www.MyFitnessSolution.com Online Tracking and Resource Systems.

Tuesday, September 6, 2011

Warm Up: 5 Minutes on Elliptical

Basic Instructions: Group Sets consist of 3 exercises with 15 seconds to transition between each exercise and 60 seconds of rest after the 3rd exercise. Beginners start with 1 set for each group. Intermediate is 2 sets and Advance is 3 sets per group.

RR – Rep Range:

• 1-5 reps = Strength
• 6-12 = Hypertrophy
• 12+ = Endurance

WRLS – Weight Resistance Load Schedule:

• Week 1 Light             15+ reps
• Week 2 Medium        12 reps
• Week 3 Heavy            8- reps
• Week 2 Medium        10 reps
• Week 2 Medium        8 reps
• Week 3 Heavy            6- reps
• Week 2 Medium        12 reps
• Week 1 Light             20+ reps

Group 1: Total Body

• Double Crunch
• Jumping Jacks
• Burpee’s

Group 2: Stability & Press

• Medicine Ball Push Ups
• Barbell Curls
• Side V-Ups

Group 3: Strength & Flexibility

• Incline Dumbbell Press
• Dumbbell Pullover
• Incline Dumbbell Curls

Group 4: Core & Biceps

• Flat Dumbbell Fly
• Cable Preacher Curls
• Straight Leg Hanging Leg Raises

Group 5: Press & Mobility

• Decline Bench Press
• Single Leg Hammer Curls
• Windshield Wipers

Cardio: HIIT on Treadmill – 20 Minutes

For more info regarding this workout contact me directly Fadi@bodybyfadi.com

Atlanta Personal Trainer – Fadi Malouf

Duluth Persoanl Trainer: Location

PRIUM BUILDING – 2805 Peachtree Industrial Blvd. Suite 211, Duluth Ga, 30097

“The Warrior”

by Fadi Malouf

By the time I fight through a mud pit under lines of barbed wire, climb over spinning tree trunks in a murky pond, pull myself up a slippery ramp, and hurdle two walls of fire, I will have conquered more than physical obstacles during a race of more than 3,500 kilometers.

I will have trained and reached a goal that not all world class bodybuilders like myself are  willing to attempt.  I will have succeeded in a cardio-intense foot race with competitive runners trained for speed or endurance.

Skeptics tell me that running and bodybuilding don’t mesh. Their arguments center on a theory that muscle mass built through high intensity weight training slows you down as a runner. They warn that bulk built through weight training stresses knees and leads to injuries to soft muscle tissue.

As a professional trainer, I help others set and reach many goals, just as I have learned to achieve personal goals. Such goals come in all sizes:  from finishing the next rep, to completing what I start, to making myself better than my competitors.

You do not see many bodybuilders on a track, running interval-style sprints around a 440-meter oval.  Nor is it common to spot elite weight trainers logging dozens of kilometers at a steady pace along woodland cross country trails or paved roads.

So while I don’t fit the profile of a medium or long distance runner, I decided to train myself to run for 30 minutes without stopping.  Despite cautious reminders from friends that heavy weights build bulky and inflexible muscles — the antithesis of what a light and flexible runner would want — I decided to prove I am a warrior.

The Warrior Dash is a leader in a new generation of adventure races, where waves of athletes run a cross country course dotted with obstacles, booby traps, and barriers.  The obstacles include crossing balance beams over a lake, navigating dozens of tires, scaling wooden walls, climbing towers over cargo nets, running over junked cars, and working through hilly wooded trails in ankle deep mud, trying to keep from sliding down to the bottom.

As you journey through the course at a runner’s steady pace, you also crawl through tunnels, leap over roots and logs, slide into a mud pit, and eventually leap over walls of flame to the cheers of fellow warriors at the finish.

I have prepared myself to push my limits, suppress any doubts, and push through this beast of a race within my personal goal of 30 minutes.

Had I not trained with my goal in mind, and carefully measured my training course, and timed my mile splits, I would not be able to approach my challenge with confidence.  I will line up as a Warrior, strong in the knowledge that not only will I meet each challenge, but I will likely run my second half of the course faster than my first.

Running is not typical for bodybuilders, but I am proof that if you set a goal and work consistently toward that goal, you can succeed at both sports.  If you run  20 to 30 minutes a few times a week, including several sprints or hill intervals, you will burn fat.  You can do this and still maintain a hard-core weight training regimen.

When you set your running goal, let each run be a little longer, or a little faster, than the last run.  Set the bar a bit higher every time you run.  In the end you will be right where you want to be.

Author: Fadi Malouf

Natural Pro Bodybuilder Fadi Malouf performs an Incline Barbell Chest Press with a Torn Pectoral. He suggests using a wider grip with light weight to warm up to stretch the chest. As he increases the weight resistance his hand grip gets closer together avoiding stress on the pectoral tendon.

This is one of Fadi Malouf favorite motivational scenes.

Atlanta Personal Trainer

Start each run with a 5-10 minute warm up walk. Finish up with a 5-10 minute cool-down walk.

It’s better to take a rest day or do cross training on the days in between runs. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy.

JULY 4TH – 10K RACE!

Atlanta Personal Trainer

Fadi Malouf

The latest “diet” that is all rage is the HCG Diet. With all the hundreds of thousands of diets out there, is
this one any worse or better than all the others?

Taking a quick look at the HCG Diet overview, it shows a meal plan based on a 500 calorie a day diet.

What they’re suggesting you have for breakfast is tea or coffee in any quantity without sugar, which, in
my opinion is ridiculous! That’s breakfast! Breakfast is the most important meal of the day. Essentially,
according to this diet, you’re starting your day on stimulants (caffeine) and without any nutrients.

By the time you get to lunch and your body is more than likely in a catabolic state and breaking down
muscle and tissue to survive, do you actually get to have some food these or the foods your get to have:

1. 100 grams of veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp. All visible fat must be carefully removed before cooking, and the meat must be weighed raw. It must be boiled or grilled without additional fat. Salmon, eel, tuna, herring, dried or pickled fish are not allowed. The chicken breast must be removed from the bird.
2. One type of vegetable only to be chosen from the following: spinach, chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, cabbage.
3. One breadstick (grissino) or one Melba toast.
4. An apple, orange, or a handful of strawberries or one-half grapefruit.

Dinner is the same as lunch.

Overall, if you’re eating only 500 calories as day, this has nothing to do with health and well-being.
Plain and simple, it’s nothing more than a quick fix. Yes, you will lose weight and any time you’re taking
in less calories than you’re expending, you’re going to lose weight, but you need to ask yourself this
question, what kind of weight do you want to lose? Do you want to lose muscle? Do you want to lose
fat?

This diet is a dead-end road. Actually, if you went on a 14 day herbal juice fast, you’re better off than
doing the HCG diet because with the HCG diet you’re still putting toxins and your body and you’re not
allowing your body to reset your pallet and cleanse your system out.

Will you lose weight with the HCG diet? Yes, you will but at the end of the day, you’re going to slow
down your metabolism because it’s not feeding your metabolism, it’s reversing it. You’re only going to
get fatter and fatter with the more diets you do like this one.

You need to focus on speeding up your metabolism, not slowing it down. You should be eating every
two hours to keep your metabolism revving. Think about it this way. An infant wants a bottle in it’s
mouth every two hours. What does that tell you? Not only will you be speeding up your metabolism,
you are reversing the aging process, i.e, your body is acting like an infant. The body wants to evolve, the body wants to nourish. That’s how the body is supposed to be.

Atlanta Nutritionist

Atlanta Personal Trainer