Healthy B.P.M.

I got to talk to Mehdi, author of StrongLifts.com. Mehdi had some tips about weight loss and gain.

Tell me a bit about yourself.

Age 15 I started doing bodyweight exercises at home. I began lifting weights at 18. First years were bodybuilding oriented. In 2004 I bought a home gym and started strength training. During
the last 7 years, I probably lifted weights 45 weeks out of 52.

Can anyone become fit?

If you really want it yes. But you need to do something about it. There’s no something for nothing. You want to be fit, get into sports. It won’t happen overnight.

What do you recommend for a person who is obese?

Wake up. Analyze your behavior. Look at your eating habits. Look at your lifestyle. Look in the mirror. Don’t judge, observe.

Some of my readers lost 20kg of fat and gained 10kg muscle in 10 months.
How?

Using a burning desire to change.

Before you can have a desire to change, you need a reason. Understand that obesity is not normal. Understand that you need physical activity. And understand that food is mere fuel to your body.

What is your suggestion for someone with a low BMI?

Eat more. Underweight people often forget about eating until their stomach reminds them to. Eat breakfast. Eat something every 3 hours. Take something wherever you go. Use your free time to eat.

What foods do you think are essential for good health?

-Veggies and fruits for vitamins and minerals.
-For muscle gains: red meat, eggs, poultry, fish. Healthy mix of fats: fish oil, saturated fat and olive oil.
-1 gallon of water daily.
- 25g of fiber a day.
- Avoid everything that comes out of a box.

Describe an ideal gym routine.

Routine should include Squats, Bench Press, Deadlifts, Overhead Press, Pull-ups and Bent-Over Barbell Rows. Start light and add weight progressively. Focus on technique and strength. The stronger you become, the more muscular you’ll be. My Beginner Strength Training Program includes all of the above.

Some simple ways to lose weight.

Quit eating junk food. Eat healthy; don’t starve yourself to death. Move more and get into sports. These changes will make a difference in a just a few weeks.

Some simple ways to gain weight (if you are thin)

Eat more. Eat breakfast. Eat every 3 hours. Take food wherever you go. Eat calorically dense food. Lots of whole grain sources like potatoes, rice, oats.

Is a fitness program different for men as opposed to women?

No. Women respond to training the same way men do. Women will progress slower than men because of lower testosterone levels and will be less muscular than men. But they shouldn’t be trained differently.

Your take on the obesity epidemic.

Carbs + fats are a time-bomb. Junk food is high in both. Life is stressful; lots of people don’t take the time to cook. Many people lead a sedentary lifestyle, sit in front of their TV during the whole evening. Lack of healthy nutrition and lack of physical activity are the reasons for the
obesity epidemic.

What you do to stay fit

I’m on the Anabolic Diet. I don’t eat carbs from Monday to Saturday. I load carbs during the weekend, which includes some junk food. More than 85% of my food intake is clean food. When you’re in shape, you can permit yourself to cheat from time to time.

I do strength training at least 3 times a week. Some weeks up to 7 times. I also do flexibility, mobility and postural work. I’m a desk jockey;postural health is very important to avoid injuries.

Mehdi is author of StrongLifts.com, a blog about Strength Training. His articles include the Anabolic Diet and the Beginner Strength Training Program.Join him at StrongLifts.com for the fascinating journey toward more
strength, bigger muscles, low body fat and a better health.