I look at my photo 10 years ago and don’t believe how fat I was.
The funny thing about it, is that during that time, I always felt fit (our men’s nature).

But did you know that I was working out all these years?
Then why did it take me till 2012 to start seeing the real difference?
I will tell you why in these straight two points before digging into more details:

1. You can spend a lot of years training…
   But if you’re not doing the right type of workouts, your body will never change.
2. No matter how hard you workout, if your nutritional plan isn’t well balanced, you will never look toned & shredded.

What was I doing wrong from 2003 till 2011?

1. In 2005 I was following the worst type of diet: Bad Quality with High Quantity!
2. After 2008, I shifted toward healthy food but I never watched the quantity.
3. Ate a lot of fruits & honey on daily basis. They are healthy no?
4. I used to train Split Body Parts all the time (Mon: Chest/Tri – Wed: Back/Bi – Fri: Shoulder/Legs)
5. My training concept: Train My Muscles & it means using a lot of isolation exercises
6. I read a lot of online articles and changed my workout every month according to the related articles
7. I rarely trained my legs. I would rather switch legs day with chest exercises every week
   Voila the Chicken Leg Syndrom:
   
8. Did 300 to 500 crunches after every workout
9. I always thought that if I wanna have a well defined Abs or Chest, I will have to keep training them to get bigger.
10. Never did cardio. Cardio was for ladies only!

Click here to read about the 25 Bad Habits that made a Big Fat Ass.

Weighted Dips ” src=”http://s.w.org/images/core/emoji/72×72/1f4aa.png”>🏼

A video posted by Fares Saad (@faresgsaad) on Aug 1, 2015 at 6:48am PDT

What are the main successful keys of my Total Body Transformation

1. Understand my metabolic rate. If you don’t know how many calories you burn per day, How are you gonna follow a customized nutrition plan
2. Fat Loss is really simple… Yet it is very hard to follow! Eat less than you Burn per day and lose fat, eat more and you will be gaining.
3. Counting calories may be boring but you need to do it for a week to estimate your portions. Later it will become automated
4. Once I understood the rules of the games, feeling of Hunger wasn’t stressful anymore. It was a positive sign that I’m burning fat.
5. Mid-Week: I eat high quality food only and adjust the quantity according my plan
6. Weekends:I allow myself to eat whatever I want during ONE MEAL ONLY! This meal is very helpful mentally so you can stick to the diet again the week after. Plus it restores your hormonal balance for Leptin and many other hormones after days of low calories/carbs.
7. Read Read Read… I read 12 to 15 big books yearly. No more reading online articles. When you read a book you understand the concept & studies behind every type of training or nutritional plan. I created a positive habit of reading daily 30 to 60 minutes before bed.
8. In 2012 my training concept became: Train Movements not Muscles. When you train movements you never forget a muscle. When you train muscles you may forget a lot of important movements
9. 
   Progressive Overload: I focus on increasing intensity during each workout. Whether adding weights, reps, duration…
10. I stopped changing programs regularly. In fact, through the last 12 months I had 5 programs only (on average I change my program every 2.5 months)
11. Time Under Tension (TUT) with Full Range of Motion: adding more weights is not always the case. Most of the time you can end up injuring yourself. Take your time while performing every repetition and work in a full range of motion.
12. I train my Abs only once a week. You don’t need to train your abs to have a 6-pack. In fact even if you never train your abs, your 6-pack will automatically appear once your body fat percentage decrease below 12%.
13. I always do cardio. Once or Twice a week during Winter/Bulking season. Five to Six days a week during Summer/Fat loss season
14. Carbs Cycling: This is a protocol I mastered. I read a lot of online articles about it but never found something beneficial. Most of the info are confusing. This is why I read books about ketogenic diets, stubborn body fat physiology, understood all the protocols, hormones, types of exercises & nutrition behind a low carb VS high carb phase. And I can proudly say that it was the main key to my transformation.

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