nayyer_sina@hotmail.com

Hey guys!
thank you for being so patient with me. I know i have been gone a long time now, but all for good reasons. Fasting, vayvay, etc. but, to get started with what today's topic is about: Occlusion Training. Now, most of you might be boggled by that word and some of you might go "that's old news, son". Truth is, i recently started with this method of training, and really it is showing some results. I don't have pictures atm as i have started with this no more than three weeks ago. (ill post some in the near future). 

Occlusion Training or  "OT" is a training form that makes you bigger while training lighter. It is a well know fact that if you want to get BIG and you want to get STRONG -lift heavy! now this method does not really do much for your strength. What you do is you take straps, either knee straps or wrist straps (depending on the size of your muscle(s) and you wrap the straps around the the top of (lets say the bicep) on a 7 from a scale of 1-10. what happens is your heart will pump blood to your active muscles  through arteries, but the restriction causes the blood flow back through the veins to be limited. this fills the muscle-cell belly with blood.  

It's primary purpose is to increase size and blood-flow long term. you can apply this form of training with arms, legs, shoulders, chest, calves etc. Research shows that blood flow capacity increases drastically and the hormones produced in the muscled don't get washed out through blood-flow due to restriction and the hormones acts longer in the targeted area causing growth!

 

 

 

It is recomended that a person use this method 2-3 times a week. the beauty about this is the weight you use don't have to be Hulk-Heavy, but 20-50% of your 1RM (one rep max). implement this in a light arm session  for instance. with 4 sets, first set being 30 reps, second third and fourth being 15 reps. 30 seconds rest between each set and keep the bands around the targeted muscle at all times. 
Muscles are made of two types of fibers: Type 2 & Type 1 fibers, Type 2 fibers are the ones which grow easily and make you look big. But Type 2 fibers are only recruited when you go to failure, or when you use heavy weights (>80% 1RM). 

When lighter loads are combined with occlusion, Type 2 fibers are recruited way early in the set, just like when you are doing a heavier weight, so they get naturally bigger. The benefits of occlusion training are that it increases growth hormone and IGF-1. It can also increase your 1 rep max.

The first few times expect to feel like you are dying while you do it, and feel like you died after you do it. You will be sore for a couple days first time out, but later on not so much. but fret not, because this method does not destroy your muscle fibers like lifting heavy, it increases mass and capacity. 

So far, this method has served me well and i am happy with the results. try this method and let me know how that works for you, after all #YouHaveNothingToLose

For a deeper explenation see: 
https://www.youtube.com/watch?v=CpKn8Hav5eM


 

IG: @nayyerettehad

Facebook: @Nayyer Ettehadulhagh

 

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'I've wrestled with alligators,I've tussled with a whale.I done handcuffed lightningAnd throw thunder in jail.You know I'm bad.

-Muhammad Ali 

 

You ARE bad, so, so verry bad, Mr. Clay(Ali)! Today, i felt like writing something less "serious" and more educative/fun about some of our legends we so often gain inspiration from. I'll start with this Legen of a Boxer Muhammad Ali is considered one of the greatest athletes in boxing history, winning both the coveted Golden Gloves title and an Olympic gold medal, among several other honors.  

 

 

But, did you know In his retirement, Ali devoted much of his time to philanthropy. He announced that he has Parkinson's disease in 1984, a degenerative neurological condition, and has been involved in raising funds for the Muhammad Ali Parkinson Center in Phoenix, Arizona for others sharing his neurological disease! Go-Ali!

 

Doesn't seem pleased...but he is! (I think)

 

 

 

“You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it becomes the teapot. Water can drip and it can crash. Become like water my friend.”

-Bruce Lee (Lee Jun Fan)

 

Bruce Lee (1940-1973) was an Actor, Martial artist and creator of Jeet Kune Do. Making popular block-busters like Enter the Dragon and Game of death, Bruce quickly became a legend on screen, in the Dojo and...on the dance floor?!?!?

 

It seemed like not only did Bruce unleash his inner Dragon on screen and in the Dojo, he was the CHA-CHA champion of HONG KONG in 1958. The man was dashing in every endeavor, wasn’t he?

 

 

 

 

 

"It's simple, if it jiggles, it's fat."
-Arnold Schwarzenegger

 

 

 

Arnold Swartzenegger (1947) did not have any less of an amazing background. Austrian-Amerikan with a foot in Directing, acting, politics and last but not least Bodybuilding. Winning the title of Mr. Olympia 7 times in a row and making hit movies like Terminator and Predator,  Arnold became one of the most inspiring figures of our time. Speaking of Figure, Arnold was know to take a few ballet classes...yes, Ballet



He believed the key to getting the judges attention on stage as a bodybuilder is form that stands out. Gracefull poses, controled and firm-who better than a ballet dancer? The man breaks records and gender roles! 

 

 



"whoooo!" 

-Michael Jackson

 

 

Michael Jackson (1958) Also know as the King of Pop, was a legend on stage. He braught group dancing, solo-dancing, singing and music videos to another level-yet to be matched. With Hits like Bad, Thriller and They don't really care about us, Michael was hitting a home run with every radiostation, tv station and kid on the block. Kidz would dress up as him for Halloween and grown ups would complain about it bein "Too late and too loud"  (Got the refrence?). But, with time, money and more money, Michael did pretty much everything else there was to do. here are som examples:

 

Michael had free time to indulge in many pleasures such as-Theme park in his back yard, marry Elvis Presly's daughter, winn 13 grammies, buy two pet Llamas ( Louis and Lola), have two nose jobs, became vegetarian, get a chimp named Bubbles. just a few amongs hundreds, MJ was truly the King. 

 

 

 

I guess this is sort of a testemony to how being "different" is a good thing. Inspiration is all around us in everything. That is why it is important to surround yourselves with people, places things and hobbies that will make you better at your crafts and a tiny bit quirky. Do something different. Step out of the beaten path #YouHaveNothingToLose 

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Good morning, ladies and gents. today, has been a relaxing day for me. Because im currently preparing for my fasting period, workouts and such has been put to rest for a while. But, that doesnt mean the queestions have! iv'e been getting alot of questions (mostly from girls) on how to lose weight-but in the right places. To do this, you need to lose unhealthy weight and not tap into your muscles. So, i tell them they should understand tha their desire should not be to lose weight, it should be to lose body fat (BF). To be successfull in fat loss, you need to go about it with knowlege og nutrition and training manipulation. Three key things to keep in mind: 
 

  • Goal -Realistic goal to reach
  • Nutrition-As important as the workouts
  • Exercise- And the workout itself. 

Do these things with with dicipline, and half the work is already done.

 

 

1. Your Goals

Before fixing up your diet and workout routines, you need to have set clear and realistic goals for a certain period. Step-by-step goals are often more potent than goals with great leaps. You can first set your longterm goal, then fill inn the blanks.  Give yourself a realistic timeframe and go for it! 

Once you have clear what your long-term goal is, then make clear your smaller goals - these are your short-term goals they will help you get to your long-term goal more effectivly, and most of all, safer! many do harm to themselves when the goal is too great and the means too little. 

Specific: You must be specific in what your goals is -  I want to lose X% BF in 8 weeks.

Measurable: You should be able to measure the potency of your goal - X%BF can be measured doing a few skinfold body composition test every now and then.

Adjustable: You should be flexible with your goals. you should be able to adjust them based on changes that may occur when certain goals where set. be honest with yourself and the situation. (wether its school, exams, injury, time, money, etc.) 

Realistic: Your goals must be realistic - losing 4% BF in 8 weeks is realistic; losing 4% BF in 2 weeks is NOT.

Time-Based: Having a timeframe on when you want the goal to be reached helps imensly. know when you want to start and finish. follow the regime strictly til the period is over. f.eks want to lose 4% BF in the period 1. Jan to 1 Sept.

 

2. Your Diet

Once you have set your goal(s), the second thing you need to look at is your diet. Diet is an important component to fat loss, 80-90% of your success IS through a good diet.

When one hears of diet, one may think low carbs and fats for a certain amount of time. well, yes and no. A diet will be effective when done in periods and with strict follow-up. But, a diet in it's most potent form is when done as a lifestyle. That way, its easier for your body to react to all the good nutrients u put in it, and maintainance of your weight is easier. You may know the saying: "One good meal doesn't make you healthy, like one bad meal doesn't make you UNhealthy". 

Arnold had six principles to success, these are six principles to weight loss: 

Adequacy: Your diet provides enough energy and nutrients to meet your needs (Wardlaw & Hampl, 2007).

Balance: Not over consuming any single type of food (Wardlaw & Hampl, 2007).

Energy Control: You need to know what your energy needs are (i.e. maintenance), and allow for that; to ensure that you get the nutrients that you require without going in excess of your required calories, use foods that have a high nutrient density (Wardlaw & Hampl, 2007).

Nutrient Density: Select foods that deliver the most nutrients for the least energy (Wardlaw & Hampl, 2007).

Moderation: Moderating portion sizes; and consuming foods that contain high fat and sugar in moderation (Wardlaw & Hampl. 2007).

Variety: Eating a variety of foods day-to-day (Wardlaw & Hampl, 2007).

You can kalkulate your recommended protein inntake with : http://www.healthcalculators.org/calculators/protein.asp 

 

 

3. Exercise

Last but not least-Exercise.  By dieting alone, you may lose BF, not not as effectivly as you would with weight training and exercise. With just diet, you would not gain muscle mass and just end up as a smaler version of yourself, not a fitter version,

FITT  principles should be applied to your exercise program.

The FIIT principle:

Frequency: "The number of training sessions completed in a given time period" (Baechle, Earle & Wathen, 2000, p. 401).

Intensity: The level of exertion that you are training at (Baechle, et al., 2000) -  if you are training for basic strength you will be using 80-90% of your one repetition maximum (Wathen, Baechle & Earle, 2000).

Time: How long the session lasts for (Baechle, et al., 2000) -  resistance training should last no longer than 45-50 minutes.

Type: What mode of exercise is being performed (Baechle, et al., 2000) - aerobic, anaerobic, strength, power, etc.

This is all verry distant and maybe complicated to start off with, or maybe not. The important part is if you give it a trywhat works for you and your body, your lifestyle and plans. The important part is to TRY! #YouHaveNothingToLose! 

To get a better understanding of a workout, you can use this as a blueprint. But if you want a tailored or more fitted routine for you. E-mail me at: nayyer_sina@hotmail.com, Or DM. Me on facebook: Nayyer Ettehadulhagh.
you can also follow. @nayyerettehad on IG. for motivation.

Beginner Fat Loss Workout Program:

 Day 1: Legs And Abs.

Barbell Squats: 2 sets of 12 reps
Romanian Deadlifts: 2 sets of 10 reps
Standing Calf Raises: 2 sets of 15-25 reps
Pullups: 2 sets to failure
Pushups: 2 sets to failure
Dumbbell Shoulder Press: 2 sets of 12-15 reps
Dips: 2 sets of 12-15 reps
Crunches: 2 sets of 50 reps

Day 2: Chest And Back

Barbell Bench Press: 4 sets of 8-10 reps
Chin-Ups: 4 sets to failure
Incline Bench Press: 4 sets of 8-10 reps
Bent Over Barbell Rows: 4 sets of 8-10 reps

Day 3: Shoulders And Traps

Military Press: 4 sets of 10 reps
Side Lateral Raises: 4 sets of 10-12 reps
Rear Delt Raises: 4 sets of 10-12 reps
Dumbbell Shrugs: 4 sets of 8-10 reps

 

Day 4: Arms And Abs

Dips: 4 sets to failure

Close-Grip Bench Press: 4 sets of 6-8 reps
Barbell Curls: 4 sets of 8-10 reps
Incline Dumbbell Curls: 4 sets of 8-10 reps
Crunches: 3 sets of 10-15 reps
Hanging Leg Raises: 3 sets of 10-15 reps

Dips: 4 sets to failure

Comments (2)
MeganLove this! always nice to get an overvew like this! :D2015-02-18 17:28
Nayyer Ettehadulhagh Glad its to some help to you!! share and DM for more Q's and A's! :)2015-02-18 19:36

It’s easy for me to get into the routine, I just don’t eat enough calories to get that big.

-HodgeTwins-Lord Keith

 

Good, day, afternoon, morning or evening, depending on where you are in the world. Today, i'm going to write about intermittent fasting, mostly because my fasting period is coming up. Many of you probably fast for religious reasons, or health reasons, maybe it's recomended by your Dr. but anyone who has experienced fasting can tell you this-it's hard has hell. but, everything worth doing is-if done properly!

I fast for religious reasons, but the first time i had heard it was used in fitness context, it was from none other than the HodgeTwins. Lord Keith, and Lord Keven. They said they where fasting for 18 hours and using the rest of the time to eat. Now, which 18 hours you chose to fast is up to you. because it's not about WHEN you eat, its about WHAT you eat when you are eating! 

 

Many are growing more and more curious as people get more active. often due to the fact one is too busy to cook, or because of beliefes (as i mentioned earlier) like Ramadan etc. Whatever the case, knowing how to build muscle and use it to your advantage is important. Here are some things you need to know:

Learn To Love Late Night Workouts

  • You are better off if you place your workout routine in the evening time. Due to fasting, you wont be able to do your morning routine as you used to. 
  • Because you should eat before any strain to your body, you will need to take in protine, carbs etc to jett-start the process of recovery. 

Eat All Your Carbs Right After Your Workout

  • Eat your carbs right after your workout. Your body will use this period to build lean, strong muscle, and help you recover from the workout. 

  • You need to figure out what your kcal. inntake is to build muscle, then take about 20% of that before the workout period. (mix with protein) then after that 60%of your total kcal. right after your workout untill you go to bed.

  • Don't eliminate fats. healthy fats are denser in kcal. and easier to consume in high volumes.

  • If you are one who fasts for religious reasons and your eating period is set, aim to wake up half an hour before fasting begins and eat slow source of protine, like cottage cheese, red meat etc. that will make up about 20% of your kcal inntake.

  • Some Carbs can be added inn, but make sure to eat 35%  of your daily protine need. You will get a steady stream of amino acids throought the day. 
     

Conclusion

Keep these points in check. Try to do higher volumes, hard and intense workouts and maintain a low kcal. intake due to a long fastign period. This will eventually stop working and backfire, you will become glycogen depleted and u wont recoup effectively, so you must get used to forced eating to prevent this. As time passes, it will be more normal and natural to you. 


This pic is me ca. 2 weeks after my fasting period of 19 days, Strict, efficient and strategical fasting. 

Remember, friends! #YouHaveNothingToLose! if it doesnt work for you, then you are one step closer to learning about yourself and your body. Every project is a success! Keep going at it! Best of luck, from Uncle Hulk. have a great day!

P.s. Instagram: @nayyerettehad
      Facebook: @Nayyer Ettehadulhagh

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