الجيم | الدحيح

-Straighten your back! Exactly! -1!

Take a breath! -2! -Breathe!

Nice! ! -Nice, Mohab!

-3! Come on, good job! -4!

-Keep going, Mohab! Nice! Come on!

! Here it is! !

Nice, Mohab, very nice! Thank you so much coach. I couldn't have done it without your cheering.

I wish you could cheer me in everything. Nice, Mohab! Only 2 emails left!

Come on, work! Nice, keep working! Excellent, wonderful!

Keep going! Nice, champ, very nice! -Thank the guests!

-Thanks, man! -Raise your voice! -Thank you.

-Yeah, keep going! -Waiting for your wedding, man! Get up and dance!

-Okay, I'll dance. -Start dancing! You don't have to.

I'm just going to the bathroom. I'll tell you just 1 "Nice. " No.

Okay, listen, take a breath, straighten your back, and take this. Hello my dear viewers. Welcome to a new episode of El Daheeh.

My dear viewer, this episode is about gyms. Needless to say that there are many debates in this field about what each muscle does and doesn't, what grows the muscle and what doesn't, and helpful and non-helpful exercises. It's a huge debate, my friend.

We'll talk about it from the sources we chose. You'll find all gym coaches next Sunday or Wednesday uploading posts with a picture of me like this next to them titled "Replying to El Daheeh. " I'm sure that you're eating while watching the episode, and it's an order that was delivered right to your house because you were too lazy to leave the house, and you ordered from an app because you're too lazy to talk on the phone.

I have good news for you, you have what's called 'Physical Inactivity,' my friend. Physical inactivity is the fourth biggest cause of death in the world, according to the 'World Heath Organization. ' Physical inactivity kills more people than smoking, obesity, and diabetes combined.

Inactivity causes diseases like dementia, cancer, and heart diseases, aside from the feelings of discouragement, anxiety, and guilt. The UK pays from 8 to 20 billion pounds sterling because of inactivity. "Come on, Abo Hmeed, don't make it worst!

I'll go to the gym on Saturday. " Let me take you by hand to the 70s of the 20th century. Back then, people didn't know that there's a relation between physical activity and health.

Maybe people even believed that the more effort you excreted, the more you ruined your health. People didn't know this information that you're taking for granted. Scientists worked really hard to prove this.

If we compare between a person who exercises and a person who doesn't, we'll find a clear difference between all body systems. For example, the heart grows and its muscle becomes stronger, so the amount of blood the heart pumps is bigger, and blood reaches the rest of the body with more efficiency and the percentage of hemoglobin increases. All of this decreases heartbeats during relaxation because the heart exerts less effort to meet bodily needs.

An exclusive announcement from El Daheeh, you can train your heart muscle, and the problem is in the brain muscle. As you know, we'll find that people who exercise have a lower percentage of LDL cholesterol, and a higher percentage of HDL cholesterol. The knots in blood vessels are less because the blood vessel tree has more branches, so it pumps to further places.

In short, people who exercise have way less heart diseases. Exercising also improves the function of the respiratory system because we take a higher percentage of oxygen, and the muscles of this system become stronger and thicker. Of course the muscular system becomes stronger, as the muscles grow and have more energy.

Bones become stronger and thicker. As for your state of mind, the one you think you're helping by relaxing, exercising increases your confidence and decreases your depression, as well as increasing your attention span and focus. "Honestly, I feel like you're in need of money, Abo Hmeed because I already know all of this.

I always see "Before and after" images and the before is always way worst. -Can you be patient, my friend? -"Okay.

" I'm not here to tell you the benefits of gyms, they're everywhere. I want you to think about a more important question, why do you never spend more than a month in gyms, even though you know everything I just said and take it for granted? The US trainer, Tom Holland answered this question saying that the most important thing in choosing a gym isn't the look, the decorations, or the modern equipment, but it's location.

If the gym isn't close to you, you'll never keep going. "Imagine if it was close and mixed, Abo Hmeed! " As if that'll make you exercise!

He's saying that since we're so busy, an extra 5 minutes would be annoying. The second thing to consider is who do you compare yourself to. In the gym, wherever you look, you'll find strangely huge bodies.

Are they 'The Expendables', the Yankees, or the People of Ād? You'll think you'll never be like them. You'll start feeling depressed and insecure because they lift weights of 40 or 50 kg and you can't train your shoulder with a towel.

This isn't a correct thought process, my friend. You should compare yourself to yourself. How did I look one month earlier and how do I look now, and you can determine your goals based on that.

You need to stand in front of the mirror and see what you honestly need. Do you need to exercise for a better health? Do you need to exercise to grow muscles?

Do you need to exercise to lose weight? Do you have an injury to rehabilitate? Do you have a problem in your back, shoulder, or posture?

Do you have what's called 'Nerd Neck' like me, my friend? This was me before El Daheeh, and this is me after. Each of these goals has a different exercising program and food program.

In general, to be fit, you need to work on 5 things that gyms provide. Number 1 is Cardiovascular Fitness, so you don't run out of breath climbing the stairs. Number 2 is muscularity, to increase the strength a muscle can produce, so you can resist and carry heavy things without pulling a muscle, getting a cramp, or something similar because you carried some heavy 'Target' bags.

Number 3 is endurance, my friend, which means the muscles' ability to work for a long time. Number 4 is flexibility, girls love it, which means that your joints move in their range comfortably and painlessly. Number 5 is body composition, which means the percentage of body fat compared to muscles and bone density for the full in body.

All of these elements can be reached in the gym using cardio, resistance exercises, and stretches. What's the first thing the trainer will tell you when you go to the gym? -"That I'm training wrong, Abo Hmeed.

" -Okay. What's the second thing? The second thing is that the 15 sessions are worth 15k pounds.

What's the third thing he tells you, my friend? He tells you to run on the treadmill and do cardio exercises, the cardiovascular exercises I told you about. You do exercises like running, rope skipping, stair climbing, dancing, jumping jacks, or cycling.

What's important is that the activity increases your heart beats. "That's easy. I'm always nervous at home and it increases my heart beats.

Is this enough? " That's perfect, Mr funny! Simply, the idea of this exercise is based on moving the muscles that need a huge amount of blood and oxygen to function.

Therefore, your heart and lungs start pumping more oxygen-rich blood in your body, so the pulse rate increases and you pant while exercising. Do you know that you don't lose weight from sweating, but from breathing. Cardio exercises also benefit anywhere it reaches whether it is muscles or organs.

You'll ask me about how much cardio to do. I'll tell you that there are 3 levels of cardio. You'll play low, moderate, or high-intensity based on your goal.

This is determined according to your heart rates. To calculate your highest heart rate, the one where it's dangerous to exceed, subtract your age from 220. For example, the highest heart rate a 30-year-old person can reach is 190 beats per minute.

Now you know the highest heart rate you can reach. This number will determine the amount of effort you want to exert. If you're doing moderate-intensity cardio, you'll exercise so that your heart rate reaches 50-70% of your highest heart rate, which is 95-133 beats/minute.

However, if you're doing high-intensity cardio, let's say by rope skipping, you'll exercise so that your heart rate reaches 70-85% of your highest heart rate, which is 130-161 beats/minute. If you're rich, my friend, this will appear on your 'Apple' watch or on the modern gym machine. If you train randomly in unknown gyms where the session is less than 10 dollars, you'll count your heart rate yourself.

It's advised to start with the lowest and go higher with time, with continuity, your heart grows and its beats decrease the more you exercise. For example, the heart rate of normal people like us is 70 beats/minute, but that of athletic people can drop to 60 and even 50 beats/minute, so normally when he's relaxed, his heart beats 50 or 60 times. "Doesn't that mean his heart has a problem?

" No, my friend. Since his heart is big and strong, its pump is stronger than yours. Of course, you can suddenly sprint then stop, that's okay, but one of the goals you have when going to the gym is to build stamina to do an activity for a long time.

In order to be ready for this, you need to repeat a moderate-intensity activity, not full of sprinting, many times, until you reach a limit where your body absorbs energy from oxygen. If you exceed this limit, your body will do anaerobic respiration. This means that your body's oxygen cycle couldn't provide energy to the muscles, empty inhaling and exhaling.

Here, your body starts absorbing energy from the Glucose stored in your body, to find energy faster instead of depending on oxygen. This is hard to keep up for longer periods. Maybe you get instant energy, but it's limited.

Oxygen provides more energy for longer periods, but it's problem is that it's a bit slow. This is one of the most important differences between cardio and weightlifting or resistance exercises. The difference is that resistance exercises, where we pull or push things, are anaerobic excersisies because you lift a heavy weight in a short time, so you need a huge effort.

Here, your body depends on the energy stored inside the muscle. For example, it's hard to lift heavy weights for an hour or something because this depends on different energy sources, as it has specific advantages. I'll go eat an apple and come back to tell you about weightlifting exercises.

I know you got excited, my friend, and about to lift heavy weights. Even Big Ramy, Ronnie Coleman, Arnold Schwarzenegger, and the old man who lifts heavy weights warm up. Not to bother you, but before you get all excited and start exercising, can you please warm up correctly, please?

The major reason behind getting injured is that you don't warm up, you only do this for 40 seconds, what is this? Warming up increases the delivery of blood and oxygen to muscles and to ligaments and tendons in joints, and it increases body temperature. Therefore, the muscles' ability to extend increases, which makes them more flexible.

The muscle and the bone can move freely, therefore injuries decrease. Since you're giving the muscle oxygen, blood, and moving it everywhere, it won't let you down. Muscles are like glass, it's more flexible when it's hot.

We see that when glass is molten, we can reshape it, but when once it cools down, it solidifies and is easy to break. After warming up, you start lifting light weights. You'll do the same exercise but with weights lighter than the ones you intend to use.

That's the rule, you repeat the same form until you feel ready. Then, increase the weights and shout like. I hear very strange sounds there.

It feels like a farm more than a gym, that's the sound of mammoths reproducing. Our bodies have more than 600 muscles, that take up third or half of our weight. It helps us move, carries us, gives us weight, and holds the body together with the help of connective tissues.

The body has a known rule, what functions, gets paid, where organs that function well, grow, but the organs that don't are cancelled and atrophied. The goal is to train our muscles to grow and shape our bodies, or train it to be stronger to lift heavier stuff. We're targeting an increase in size or muscularity.

There was an old theory that said that when muscle fibers are damaged due to exercise, where it expands, when this damage is fixed, the size of the muscle increases. As much as we know, this theory wasn't proved. Whatever happens, it's certain that when tension is repeatedly applied to the muscle, the muscle gets used to it and its size increases.

"I'm always chasing my living, carrying burdens, and lifting issues, why don't I have muscles? " The idea of gyms, my friend, is that we repeat the same thing with very heavy weights to prepare you for something like grocery bags. Therefore, daily activities aren't enough to grow muscles, unless you're someone who lifts heavy things daily for a living.

Without this extra effort, muscles would feel that they don't need that energy, so the body will start saving energy, since the muscle isn't needed much, it'll put the muscle's energy into something else. With time, the muscle starts to shrink in a process known as 'Muscle Atrophy. ' This happens naturally in our bodies after the age of 30, -when aging symptoms start to appear.

-"What! " Yes, my friend, aging symptoms appear after the age of 30. I know I got it in elementary school, but that's fate.

I was happy about hitting puberty, and aging hit me in the face. When you start aging, you start losing 1-2% of your muscular mass every year. By the time we turn 70, we lose 25-30% of our muscular mass in a process known as 'Sarcopenia.

' Muscles don't grow with exercising only. You can find people who exercise everyday for months, but without sleeping well, eating properly, taking protein, or right hormones due to bad eating habits. Food protein secures muscle growth.

You need to take 1. 6 grams of protein for every kg in your body, whether it's from animal resources like meat, milk, and curd cheese, or plant resources like peanuts, beans, and lupine. By the way, you don't gain new muscle fibers, but your fibers increase in size.

There is nothing as the muscle emerged, it grew in a process known as 'Hypertrophy. ' I know you won't be surprised by this information, but I'll say it again, your muscles don't grow while exercising, you could get a pump, but real growth happens when you're. -"When I'm what?

" -When you're asleep. Another thing to help you in exercising is to study the direction of your fibers. The exercise wasn't designed in vain, it's connected to the anatomy of your body and the muscle.

For example, you don't train a single chest, but more than one based on the direction and place of fibers in each one. Every chest exercise emulates the direction of the muscle. The chest itself is a single muscle, but the direction of fibers in it differs in upper chest, lower chest, and middle chest.

That's why each group of fibers has a different exercise, one that emulates the direction of the fibers. For example in the Incline Bench Press exercise, you adjust the bench to be tilted by 30-45°. Unlike the case of middle chest fibers, where the bench is flat at 90°, so you do the Flat Bench Press exercise.

In case of middle fibers, you play flat bench press, but in the case of lower chest fibers, you play Declined Bench Press, where the bench is tilted downwards. The third thing we get to know, after the anatomy and direction of fibers, is the function of the muscle. Most of our muscles aim to move a specific joint.

For example, the chest muscle moves the shoulder joint, its function revolves around the hugging movement, like butterflies, which is called flexion, moving the arm forward or upward. Therefore, it makes the muscle function but puts some resistance on it, so it puts the muscle in stress. The fiction of biceps is elbow flexion, bending the elbow.

To train your biceps, you bend your elbow against the resistance, like in Dumbbell Curls. In order to make a correct exercising schedule, you have to divide the muscles according to the joints. Let's schedule a leg day exercise together.

Starting at the bottom, we have the ankle joint, the knee joint, then the hip joint. Leg muscles move the ankle joint, and the most important ones are the calf muscle and the soleus muscle. We train those muscles by moving the ankle joint, and we can do this on the machine seated calf raise device.

Look for this machine to do this exercise, if you can't find the machine, you can lift some weight and stand on the edge of something to lift you up and move the ankle joint up and down, and you keep standing on your toes, my friend. Two muscles move the knee joint, the frontal Quadriceps muscles move it forward, and the posterior Hamstring muscles. All 'Al Ahly' fans hate this muscle, as half of the team has an injury in it.

We train the frontal muscle by moving the knee joint forward against the resistance, like the Leg Extension machine, my friend. It's simple. my friend, you go like this.

If you have knee problems, you'll play isometrically, you hold it like this with the weight. As for the hamstring muscle, you train it by pulling the calf towards the hip, just like how girls do it. 1, 2, and 3.

As for the hip joint, it's moved by many muscles in different directions. For example, the muscles that close the legs, and the ones that open it. There is another exercise, the one where you sit down, close and open your legs.

Most of these exercises mainly target one muscle, as if you specifically isolated this muscle from the rest. That's why they're called isolation exercises. These are not advised for beginners.

We have another type of exercises, complex exercises, these focus on more than one muscle at the same time, main muscles and helping ones. For example, the Barbell Squat exercise moves more than one muscle, abdominal, hip, and frontal calf muscles, all of them function in the same exercise. If you do the Front Lunge exercise with or without the dumbbells, then you train the hip, glutes, and calf muscles, or the Bent Leg Deadlifts, which focuses on pelvic, hamstring, and some of the back muscles.

Now we know 2 types of exercises, isolation exercises designed for professionals who want to focus on a single muscle, and exercises designed for beginners like me, who want to move some muscles at the same time. One of the most famous exercising methods for beginners is the 'Round Method,' where you choose a group of muscles and train them one after the other. For example, you do chest, then biceps, then leg exercises, that's a full cycle and you should rest after it.

The pros of this method is that you don't push the same muscle too much, and you give it time to recover until you've trained a different muscle. At the same time, you kept your heart working, increased your endurance, and made perfect use of your time. What's important is that you give each muscle a chance to rest before training it again.

Each exercise stimulates your muscles and makes you exhausted. The more you decrease the exhaustion and increase muscle stimulation, the more efficient your exercising gets, specially if your goal is to increase your strength and grow your muscles. Stimulation determines how much did the muscle benefit from multiple aspects.

Number 1, the muscle's range of motion, which is the distance the muscle moves during the exercise. For example, in squats, you can go down to 90°, or continue even lower to achieve the full range of motion. In general, my friend, the more you increase the exercise’s range of motion, the more the muscles grow.

If you go to the lowest point in squats, you'll grow the muscles more. If you can't choose between two sets of exercises, choose the one with a bigger range of motion. That's better for you, but you have to control the weights, train correctly with lighter weights to avoid injuries.

It's very important to check your flexibility, my friend, and to not train more than you can handle, it'll have consequences. You don't have to achieve the full range of motion, it's better to increase it gradually, and give your body a chance and time to adopt. The second thing that increases stimulation is how much you can feel the muscle while excising.

The more you can feel the muscle, the more you benefit from the exercise. This specifically appears in what's called Isolation Lifts, the exercises that target a specific muscle. In the beginners' compound lifts that we mentioned, it's not a must to feel the muscles.

For example, in squats, it's not a must to feel your abs functioning, but they're actually functioning. There are muscles that you can feel more than others, like triceps because they have a connection with the brain. However, you don't feel a muscle like the Deltoid muscle that much.

The third element of stimulation is the muscle pump, where the muscle is swollen after exercising because of the blood and nutrients that reached this muscle. That's why bodybuilders eat then exercise before the show, so that after this light exercise, the muscle will be pumped. Last thing is soreness, my friend.

You just finished your exercise and crushed it, my friend, and then "Ouch! I can't move. Bring me a chair!

" The pain or the soreness you feel stimulates you. We don't exactly know the reason behind this pain, but it's believed to be caused by the micro-tears that occur in the muscles after exercising, that's one of the reasons. Another reason is the accumulation of metabolism remains in the muscles like Lactic Acid.

It could be both reasons. Many people use heavy weights to feel pain after exercising, but we feel pain in some muscles more than others, and this differs from one person to another. In general, we feel more pain in muscles that are capable of more stretching, like the hamstring muscles in leg exercises, my friend.

People always joke about leg day. Since these are very long huge muscles, basically the biggest muscles, it's normal for you to be walking like the freak from 'Lord of The Rings. ' "My precious, ouch!

" There's a price for stimulation, which is the exhaustion that occurs in places other than the muscle. There are 2 types of exhaustion, for example, joint strain. Joints carry all exercises, and there's a limit to carrying that causes pain if exceeded.

If you don't consider this limit, you could get a chronic injury. The good news is that tissues adopt to tolerate more pressure with time. This means that we can increase the exercise gradually with time, to lift heavier weights without getting joint pain.

The second type of exhaustion is Systematic Fatigue. It's similar to any other exhaustion, like family pressure, lack of sleep, or overworking. This increases the probability of diseases and decreases our performance in the gym.

It also has a huge effect on hormone regulation and bodily functions. Some exercises cause exhaustion more than others, like compound lifts. For example, deadlift targets the hamstrings and the glutes, but it doesn't give a huge range of motion for these muscles, however, it also depends on other muscles to balance the body and enable it to lift this heavy weight.

Deadlift also strains the Lower back, therefore the amount of stimulation compared to the exhaustion is low. That's opposite to exercises like Back Extension, it trains the hamstring muscles without straining other muscles or joints. This doesn't mean to stop complex exercises, but it's important to control the weights to avoid exhaustion.

There are no exercises that necessarily grow muscles. Don't get emotionally attached to any exercise, my friend, we try out different exercises and choose the ones that give you the highest stimulation and cause the lowest exhaustion. Leave cable exercises to the others, you won't like it.

This gives us the best response to growth we can have from the exercise. It leaves our joints in better shape, and makes exercising more sustainable. "When I go to the gym, Abo Hmeed, I notice that some people use the machines in front of the mirror, others do Free Weights Exercises in front of the mirror, and others lift the dumbbells in front of the mirror.

What should I do in front of the mirror? " None of them is better than the other, my friend. It depends on many elements.

In general, it's preferred to start with the machines because of the injuries. The range of motion isn't big, and since you're still a beginner, you don't want one wrong move to make you drop something and break your neck. Machines shape your movement and make you closer to doing it correctly.

Of course free weight exercises have their pros because it move joints, nerves, and other muscles to help, so it's more challenging. If you're experienced and go to the gym a lot, of course free weight exercises will be somewhat better for you because it trains muscles, nerves, and many other things that you don't usually train. The most important rule in the beginning is don't get injured, and in life in general.

As you know, free weights exercises have alternatives on machines and vice versa. After exercising, it's preferred to stretch the muscle. Some scientists say that these stretches are very underrated.

Most men focus on increasing muscle mass, and women focus on losing weight. Both of them forget a main element of exercising, specially men, which is flexibility, which is necessary in physical fitness. Flexibility is mostly achieved through stretches.

Stretches expand the muscle, and when a muscle is expanded, it gains a higher range of motion and lower chances of injury. All of these things are beneficial in life in general, and specially in exercising. The rules of exercising apply to stretches as well, where you can do it gradually.

If you can't do this move to stretch the hamstrings, with time you'll be able to do it and even touch your whole hand to the ground. Moving forward, you'll be able to do the 180° splits. If you like it, you'll become a ballerina.

Of course, your coach, your mom and dad, everyone you know, and I need to tell you that you won't achieve your goals in the gym unless you fix your nutrition. Nutrition is a vast science, my friend. If thousands of people curse me in this episode because of gym and exercises, then millions of people will do the same because of nutrition.

Let's talk about the 2 things people who exercise care about the most, losing weight and growing muscles. As for food, I have 2 pieces of information for you. The first one is that two meals can have the same number of calories, but one will make you gain weight, and the other won't, one will grow your muscles, and the other won't.

The percentages of protein, fats, and carbohydrates contribute to how you'll benefit from this calorie. That's number one. The second one is that not all bodies burn calories that same, this is due to genetics and other reasons related to physique.

Muscled people burn more calories than others. When you go to the gym and do the resistance exercises, my friend, you're investing in the future. The more your muscle mass increases, the more calories you'll find yourself burning with time.

This doesn't deny that some people burn more than they consume due to genetics. -They don't have a trick to it. -"Oh, yeah!

" There is a type of people who don't gain weight from eating due to genetics, and they keep bragging to us saying: "Get used to eating small portions! " or something similar. Oh, yeah?

You're not the one to talk as you don't feel anything. You have 9 sandwiches for breakfast and still wear medium. My pants feel tighter when I'm just ordering, my friend.

I'm eating myself out and gaining weight from it. I know the information in this episode could be primitive, my dear viewer, but some new generations watch El Daheeh. It's normal, some people don't know everything you know.

Unlike all my other episodes, I don't want to end this one telling you to love your body, deal with it in a gentle way, and all of that stuff. This episode is a call for you to take better care of your health and to go exercise. As I said, exercising isn't a luxury.

Exercising really affects a person's age and quality of life, not just on the physical, but the psychological level as well. Our state of mind is already exhausted. Small achievements really make a difference, like going to the gym and finishing your exercises, even if it was for only 20 minutes, my friend, just don't cut it off for long.

These small achievements won't just highly benefit your body, heart, lungs, muscles, joints, and bones, they will also benefit your state of mind, the one you work day and night to fix. If you cut off the gym to rest, you'll be more depressed, you'll be depressed that you don't go to the gym and that you're depressed, so you'll be physically inactive. I don't want you to become physically inactive, my friend.

Deal with your health the same way you deal with your 'Instapay' account, keep collecting in it. That's it, my friend. While you're at the gym, don't forget to watch the old episodes and the new ones.

Check the sources below and subscribe if you're on YouTube. I want to make an exclusive statement. "Really?

Go ahead, Abo Hmeed. " I want to deliver a message to gym captains who do reviews of whether a form is natural or backed by supplements and tell them that my form is natural. Despite how it looks, I never took any supplements because this is El Daheeh's most major accusation.

"Is your belly fat natural Daheeh? " Honestly, it's natural. In my old episodes, I was as thin as the letter "I," my friend.

I was like a word with font 11 in a 'Word' document. Now I look like the capital letter "B," where did these curves come from?