MJA.Fitness.Coach

Lifestyle adaptation

Turn the hard work you put towards your goals to be your “lifestyle”

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WORKOUT: BODY WEIGHT HIIT

High-Intensity Interval Training (HIIT) has proved to be more effective in burning calories than a Continuous Cardio Session. The excess post exercise oxygen consumption following short intense workouts is high as more oxygen is depleted from the body cells & the build up of lactic acid in muscles. Post HIIT workout, the body continues to use calories for energy, to rebalance.

BENEFITS OF BODY WEIGHT HIIT:
✅Fat Loss
✅Increased Stamina
✅Improved Strength
✅Improved Mobility
✅Physic Enhancement
✅Time Efficient
✅Can be Done from Home, Gym, Park
✅Stress Relief

It is important to adjust the intensity or else you enter a plateau phase which has reverse results including exhaustion & potential injury.

HIIT Workout is performed at 80% of your maximum heart rate (MHR). However, it is advisable for new starters to start with Low-Intensity Interval Training, and progressively increase intensity.

Personally, HIIT makes a large part of my workout routine. It’s time efficient, can be done in as little as 20 mins., can be done from anywhere even when I travel, keeps me motivated, and most importantly I have no excuse for not enjoying an active & healthy lifestyle.

WHY DON’T YOU TRY IT OUT?
PICK A MINIMUM OF 10 EXERCISES FROM THIS VIDEO (OR ALL) AND “LET’S GO”. AIM FOR 30 SEC WORK, FOLLOWED BY 10 SEC BREAK IN BETWEEN EACH EXERCISE. IF YOU’RE NEW TO TRAINING YOU CAN START BY HAVING 20-30 SEC BREAK IN BETWEEN, BUT ENSURE YOU COMPLETE THE 30 SEC. WORK PHASE, EVEN IF YOU HAVE TO TAKE A 5 SEC. BREATHER DURING THE WORK PHASE.

HIIT workouts isn’t suitable for:
⛔️Pregnant women
⛔️People with cardiovascular problems
⛔️Diabetics
⛔️People with dysfunction/s injuries
For those people kindly consult your Doctor first.

Muss Josef Albeer on Instagram: "WORKOUT: BODY WEIGHT HIIT High-Intensity Interval Training (HIIT) has proved to be more effective in burning calories than a Continuous Cardio Session. The excess post exercise oxygen consumption following short... Muss Josef Albeer shared a post on Instagram: "WORKOUT: BODY WEIGHT HIIT High-Intensity Interval Training (HIIT) has proved to be more effective in burning calories than a Continuous Cardio Session. The excess post exercise oxygen consumption following short intense workouts is high as more oxygen i...

YOUR PHYSIC IS YOUR SOUL’s INSURANCE

Muss Josef Albeer on Instagram: "YOUR PHYSIC IS YOUR SOUL’s INSURANCE #leanmuscle #lean #training #bodybuilding #positivethinking #motivation #calisthenics #gymmotivation #gym #compete #loading #weightlosstransformation #bodytransformations... Muss Josef Albeer shared a post on Instagram: "YOUR PHYSIC IS YOUR SOUL’s INSURANCE ...

Laziness 🚫 —> Stay Focused ✅

Muss Josef Albeer on Instagram: "Laziness 🚫 —> Stay Focused ✅ #stayactive #motivation #weights #training #health #fitnes #dontgiveup #dedication #love #resillience #stayfocused #goals" Muss Josef Albeer shared a post on Instagram: "Laziness 🚫 —> Stay Focused ✅ ". Follow their account to see 14 posts.

Maintaining Strength, Endurance, and Flexibility

Muss Josef Albeer on Instagram: "Maintaining Strength, Endurance, and Flexibility #strength #endurance #endurancetraining #flexibility #flexibilitytraining #muscleup #musclebuilding #leanmuscle #eatclean #training #fitness #goals #confidence...

Body Weight - Timed Circuit Training
Work: 30-45 Sec
Rest: 10 Sec

No time for gym isn’t a valid reason for being inactive. This type of workout using body weight can be executed from the comfort of your home.

Body weight workout is limitless;
You control the intensity by progressively increasing the “work” and reducing “rest” time over a set target period. This will enhance your strength, endurance, mobility, body nervous & circulatory system, and most importantly your cardiovascular heart.

Starters tips:
1. Focus on adapting the right technique
2. Execute the exercise till failure
3. Don’t give up

Muss Josef Albeer on Instagram: "Body Weight - Timed Circuit Training Work: 30-45 Sec Rest: 10 Sec No time for gym isn’t a valid reason for being inactive. This type of workout using body weight can be executed from the comfort of your home. Body.. Muss Josef Albeer shared a post on Instagram: "Body Weight - Timed Circuit Training Work: 30-45 Sec Rest: 10 Sec No time for gym isn’t a valid reason for being inactive. This type of workout using body weight can be executed from the comfort of your home. Body weight workout is limitless; You cont...

Hats off to my dedicated client who achieved life changing results in just 6 months time 👏🏼

From being overweight and living an unhealthy lifestyle, he decided to take actions, and here we go:

Lean strong physique shape with a balance of a healthier, happier, and exciting lifestyle.

In addition to a tailored workout and diet plan which was progressed periodically over a period of 6 months, my client achieved his goals as he ticks all the boxes below:

✅Motivated
✅Dedicated
✅Hard Worker
✅Positive
✅Willingness to Achieve

PROUD OF YOU 👏🏼

.alhasani despite the time difference with New Zealand where my client resides, we have been working together remotely since 10 weeks now. Amazing results so far:

✅Reduced body-fat composition from 21% to 15.5%
✅Improved Strength
✅Improved Flexibility
✅Improved Posture

My client is a busy family man with long and demanding working hours. His dedication, resilience, and motivation to achieve his desired goals made this journey easier

Now onto the next 12 weeks .. exciting times ahead 🫶🏻