The M3 Lifestyle
Mohey shares his years of experience in personal training and nutrition to show you how to achieve amazing results.
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Mohey Elsayed
 Every day we see celebrities on the covers of magazines going through amazing full body makeovers. Although the means and techniques of their success may vary, all of these individuals have one thing in common, and that is their intense focus on their ultimate vision. They share a sense of purpose and inspiration to reach their desired goals.
That’s a big part of the battle right there—the psychological aspect. Once you make a clear decision that you’re going to achieve a reasonable set of expectations, you are heading down the road to success. Motivation is the first major step towards achieving better health and fitness.
But prior to your first visit to the health club, you must come to terms with who you are before your transformation. You must recognize your beauty, and love yourself regardless of the kind of shape you are in. You should want to improve your physical fitness because you love yourself, not in order to love yourself. This concept of self-love will drive you towards the gift of fulfilling health and happiness, reinforcing your effort with undeniable results.
Regardless of whom you speak to, all experts will agree that good nutrition, cardiovascular activity, and resistance training are the necessary elements to improving your overall health and appearance. But unlike some experts who believe in the “No Pain, No Gain” philosophy, I’m all for “Work Smart, Not Hard,” especially for the first couple of weeks. There’s no reason to try to achieve your goals over night. You’ll only burn yourself out, get injured, or lose interest. Even the slightest results at first will build self-confidence and increase your desire to pursue your goals.
When you start your new health program, it’s crucial to establish the baseline of your current health condition. This will allow you to notice quantifiable progress as you’re making it. On top of that baseline, you first need to build a foundation. I always tell my clients to start the first couple of weeks with endurance exercises, core training, and stretching four times a week. If on your first day you can only walk or use the elliptical machine for five or ten minutes—then stop. But the next time, try to do it for fifteen minutes or more. Always remember, results in the gym happen in a compounded fashion, which means in the beginning things happen slowly, but if you stay consistent they’ll multiply a lot faster. However, if you overload yourself with hard work in the beginning of program, chances are you will not keep up. We’re trying to work from one to a hundred, but not in sixty seconds.
Just as it is important for us to start with the right mindset, it is of utmost importance to get in the zone about our eating habits. I cannot emphasize enough the necessity to shop and fill our homes with proper food, so that when we get hungry, we reach for healthy meals or snacks and not junk food. The good grocery list will always include plenty of fruits, vegetables, lean protein, water, whole wheat breads and grains, nuts, and protein bars. The bad grocery list will include processed and frozen food, sodas, ice cream, and candy. I’m not saying that you can never have these kinds of treats, but you should only have them in small quantities, and only very early in the day.
If you’re going to take the time and effort to pursue a better body, then you really should take the time to eat right, and that means eating 5 times a day. I recommend a regular breakfast, lunch, and dinner, as well as two small healthy snacks. You should mix protein and carbohydrates (complex carbohydrates) for breakfast and lunch. However, for dinner the consumption of complex carbohydrates should be minimized or possibly eliminated. The digestive process requires several hours, so it’s not likely that you’ll digest the carbs before you go to sleep. This just leaves your body with extra energy that gets converted into fat, which is exactly what we’re trying to avoid.
Weight training exercises are one of the most important aspects of just about any physical routine. Everyone should incorporate some resistance training, whether they’re trying to lose weight, gain muscles, or just shape their body. When you lift weights, you are actually increasing the productivity of your metabolic system, therefore your body is burning calories even beyond the time spent on that particular activity. Your exercise regimen should also include cardiovascular activity, core training, and stretching. For variety, you can include Pilates, yoga, spinning, dancing, swimming, etc. Just remember to make your routine fun, and switch it up so you don’t get into a rut.
I know that with the proper dedication and the right direction, people can achieve amazing results. One of my personal success stories is with my client, Missy Elliott. When I first started working with Missy, she had already achieved a significant weight loss and was looking to intensify her workout, as well as shape her body. She was ready for a new variety of exercises. Now, Ms. Elliott is in the gym several times a day spinning, kickboxing, and weight training. I’m impressed by her dedication, but even more touched that she made note of me in her album cover saying, “Mohey, my trainer, I thank you for making these thighs toned, I love you!”
And you can achieve the same results that Missy has. So long as you set your mind on a goal, approach it the right way, and have the dedication to continue after it. Anybody can have the body of their dreams, but you have to start somewhere. I’ve included a few quick exercises to get you started. These are great for beginners because you’ll be able to see progress very quickly. But don’t forget that in addition to exercises like these, you should also include cardio vascular exercises and eat with proper nutrition. Good luck!
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