Fitness: Secrets to Success

exercise

As a fitness enthusiast and gym junkie (rat), a lot of people come and ask me, “What workout routine/exercises should I follow?”, or “How much protein should I eat in a day”, “How do I get big?”, and the list goes on.  I reply with some simple questions, and quickly realize that the person is not on the right track.  I have been seriously working out through various methods for 15 years, and have been on all sides of the spectrum in terms of physique.

In this article, I will articulate a few things I have learned over the years in order to help you succeed in your fitness goals.  (Mainly geared from the male point of view, however females can learn from this as well)

  1. What are your fitness goals?

This is a simple question, but so many people fail to clearly articulate this.  Many people “want to get bigger and cut”, but “don’t want to get too big.”  First off, you will not “get too big”, it’s not that easy.  But in all seriousness, you need to first assess where you currently are at, and where you want to be.  Do you want to be able to run 5 miles?  Do you want to gain muscle mass?  Do you want to lose weight?  Beginners usually are in need a mix of these things, but identifying what your goals are is the first step.  Think of it as your end product.  How can you get somewhere when you don’t have a goal?

2.  Creating a plan

You MUST have a plan in order to meet your goals.  The plan must be maintainable and realistic.  I suggest speaking to a personal trainer to create a plan based on your goals.  Your plan should include both a strength/weight training portion, cardiovascular portion, as well as diet portion.  Each of these ingredients will be critical for success.

3.  Executing your plan

#1 and #2 are easy, so far you didn’t have to do anything.  Now is the hard part.  You must follow your plan, to the “T”.  Below are some areas where I have seen people fail because of lack of execution.

  • Motivation:  Plain and simple, you have to be motivated.  Just like anything in life, you have to be determined to succeed, at all costs.  Motivation is the engine that will keep you pushing and going in order to reach your goals, I cannot teach you motivation, you need to have it.  Everything else is useless otherwise.
  • Consistency:  Many people fail to see results because they are inconsistent in their execution.  For example, some may skip cardio days, or eat meals that are not part of the program, which can significantly hinder progress.  This is a snowball affect, which delays or slows progress.  The person then feels less motivated based on the lack of results.
  • Discipline:  You will run into obstacles in trying to reach your goals.  Pizza, chicken wings, and cheese steaks may come your way, you need to be disciplined enough to resist.  Your work out must take priority over television.
  • Intensity:  In order to get results in the gym, you need to have high energy and intensity.  You have to push yourself out of your comfort zone. 
  • Tracking:  How will you know if you are progressing if you are not tracking progress to your goal?  You must put check points in place to keep you motivated, and also see what is working and what isn’t.

         4. Long term sustainability

If you are able to succeed and meet your goals, you need to develop a plan to sustain the successes you have achieved.  Fitness is a lifestyle, not a quick fix.  Developing a long term plan after you have met your objectives is critical to a healthy life.

Above is some general advice on how you should be approaching your fitness goals.  Notice how I didn’t mention anything about what weights to use, how much cardio you should be doing, and what you should be eating.  One should understand the above before embarking on your journey.  Without it, you won’t have the base to succeed.

Kenneth Faried – A Rising Star In The NBA

Keneth Faried is a high flier in the NBA.

Keneth Faried is a high flier in the NBA.

 

Kenneth Faried is no stranger to adversity.  Growing up in Newark, New Jersey, Faried turned to basketball as a means of staying out of trouble.  His talent and dedication to the game opened doors for him.  His skills took him to Morehead State, where he was a standout.  At Morehead Faried’s on court tenacity helped him become the Division I career record holder, surpassing Tim Duncan’s previous record, with his rebounding mark of 1,570 rebounds.

Faried was drafted with the 22nd pick by the Denver Nuggets in 2011, but was limited in his impact.  This was largely due to the presence of Nene, the shot blocking forward-center from Brazil.  However, since Nene has been traded to the Washington Wizards, Faried has taken his game to the next level.  Since that time, he has been voted player of the week and most recently was voted the MVP of the 2013 BBVA Rising Stars Challenge where he recorded a double-double with 40 points on 18-for-22 shooting and 10 rebounds.

He also dazzled the crowd during the dunk contest.

The dunk was a 10, and Faried’s style and thankfulness bodes well for his future as a crowd pleaser in the NBA.  As he told the NY Times in 2011,

“I’m extremely thankful,” Faried said of the past year. “You think you have a plan, but God — well, I’m Muslim — Allah has a different plan.”

Football hooliganism, Islam and me – the story of an Asian lad in Leicester’s notorious Baby Squad | This is Leicestershire

 

Football hooliganism, Islam and me – the story of an Asian lad in Leicester’s notorious Baby Squad | This is Leicestershire.

From Leicerstershire Mercury:

This is a story of multi-culturalism Leicester, of white and black and Asian coming together as one; overlooking their differences and standing shoulder to shoulder to fight for a common cause.

Leicester is a city that is built on stories of multiculturalism. This one, says Riaz Khan, is one you’ve probably never heard.

“It sounds almost noble when you put it like that – black, white, Asian, coming together as one. But it was like that,” says Riaz, a 46-year-old English teacher from Evington, Leicester.

“We were one. The colour of your skin didn’t matter. That didn’t happen elsewhere in the country, but it happened here. And it only happened here for one reason.”

The reason? Football hooliganism.

Twenty five years on, Riaz – a softly-spoken, easy-going father of four – still winces at the term “football hooliganism.”

Riaz and his brother, Yusuf, were members of the Leicester Baby Squad, the notorious Leicester City firm.

The TV and the papers called them football hooligans. Riaz shakes his head. “We weren’t hooligans. We were casuals. That’s the word.

“We were fun-loving casuals. We weren’t yobs. It wasn’t mindless

violence, not in the way it was portrayed in the media. It was violent, occasionally, yes – but it was orchestrated; one like-minded firm against another.”

He’s not defending it, he says. He’s redefining it. And, besides, it wasn’t just about the fighting. It was about much more than that. “If it was just about the fighting, I wouldn’t have stuck it. It was about the camaraderie, the fashions, the clothes.”

For six years, from the autumn of 1983 until the end of 1989/90 season, Riaz lived this life.

He watched City home and away. Sometimes he fought. Sometimes he didn’t. Sometimes he won. Sometimes he took a beating.

He was arrested. He was convicted. He bought the finest clothes from the most expensive designer shops and was the coolest kid on the block. And then he did it all over again, season after season.

All of that – the football, the clothes, the camaraderie, the fighting – became the fabric of Riaz’s life.

But why? It’s a question you could ask any young member of the Baby Squad. Why? What did you get from it?

But for a young Muslim boy growing up in Rushey Mead with ambitious parents and a strict culture which forbade it – how on Earth did that happen? Sit yourself down, he says, brushing down his beard. It’s a lo-o-ong old story.

What you have to remember, says Riaz, is the context. The era. The story starts in Leicester in the mid-70s. It was a very different city to the one we live in today.

Riaz and his brothers and sister grew up in Rushey Mead. It was white then, he remembers, with only a smattering of Asian faces. The Khans stuck out. They were different.

He went to school at Wreake Valley. Casual racism seemed like it was almost part of the syllabus to Riaz. “I remember walking to and from school and seeing swastikas sprayed on walls and NF signs and slogans like ‘Pakis Out’. It was everywhere. It was just part of your life.”

The racism was never physical. It never spilled over into brawls or fights. But it was incessant.

“I took it day after day,” he says. “It made me feel inferior. I rejected who I was and where I was from. I didn’t want to be that person. I wanted to be white. I wanted to belong.”

He found a teenage identity in music and fashion: jazz funk initially, then the New Romantics and the fashions of the time.

“It only really made sense to me when I read a story in the paper about the Leeds Service Crew – a group of Leeds United fans, Leeds casuals, who dressed in a certain way.”

He cut the feature out and read it over and over again. This is what he wanted. The clothes. The hair. The bond, the camaraderie.

“I worked at Walkers crisps in the summer and all my money would go on Lyle & Scott jumpers and Patrick cagoules and Puma G.Vilas trainers. I was out and about, wearing this stuff, when one day, while walking through Leicester I saw a group of lads dressed in the same stuff.”

They started talking. We’re football trendies, they said. Come and join us. It was a chance to be part of something – although what that was, he wasn’t exactly sure – and Riaz took it. He was in. For the first time in his life, he was in.

“I was never into football, but they told me about the football and the fighting and how it was all part and parcel of it and well, that was it for me. I can’t say that was what I was looking for, but, also, it wasn’t enough to make me walk away.”

His first football game was in October 1983, away to Birmingham. City lost that day 2-1. Lineker scored for Leicester. Riaz doesn’t remember this. He didn’t see his first game. He was arrested before the match kicked off.

“I didn’t even make it to the ground. We ran into some Birmingham lads near the Bull Ring and that was that.”

It kicked off.

He came home late that night. “Why are you so late?” his father wanted to know. There was some trouble, Riaz said. His strict father banned him from going to a match again.

“And yet,” recalls Riaz, “although he didn’t approve, we were from a long line of Pathans. They were warriors, fighters. It was a proud heritage. If I’d have been in trouble for theft, my dad would have been appalled. Fighting? Well… it didn’t seem quite so bad.”

His parents wanted him to study; to be a lawyer or an accountant.

“Asian families in Leicester in the 1970s, they were all desperately keen for their children to do well,” he says.

His parents were no different. It made no difference. “I didn’t listen. I thought I knew best. It happens with boys and adolescence – it’s a form of temporary insanity isn’t it? I rejected everything they tried to give me – advice, religion, everything – and set out on my own way.”

The ban didn’t last. He wriggled out of the curfew and started going to the football every week. He started to learn about Leicester City, the football, the players – Lineker and Lynex; Bobby Smith and Andy Peake – but, and this always seemed more important, he admits, he learned about everything else that came with it: terrace culture, mates, fashion trainers and how to handle himself.

“For that first season, I was scared. I’d see other lads coming and I’d stand aside or run off. I was too scared to get involved.”

But the way you got accepted in this strange new world, the way you earned your stripes, was by standing your ground, covering your mate’s back, proving yourself.

“So that’s what I started to do,” says Riaz.

There was a moment, one incident during a lads’ day out in Skegness when Riaz knew, finally, that he’d been .

They bumped into a small group of skinheads who, immediately, started shoving Riaz around. “One of them hit me over the head with a steel-framed newspaper A-board. It was kicking off and it was kicking off for no other reason than because I was Asian.”

One by one, his new Baby Squad mates, who were drinking nearby, poured out into the street and set about the skinheads. It was a clear message: you fight him, then you fight all of us.

“There was a bit of a skirmish: Baby Squad lads versus these National Front lads. They didn’t want me to get beaten up because of the colour of my skin, because I was Asian. They saw me as one of them.”

Amid the flying fists and violence, Riaz was aware something significant had just occurred. It was, he says, a beautiful moment.

“A few years earlier and that just wouldn’t have happened.”

The Baby Squad was the collective name of the Leicester City hooligan firm. It was one big group on a Saturday afternoon, but made up of a combination of smaller gangs from all over Leicestershire – Braunstone, Thurnby Lodge, Netherhall, the West End, New Parks, St Mark’s and St Matthew’s, as well as county areas such as Coalville and Hinckley.

“Before the advent of the Baby Squad, these groups fought each other. The BS brought them together.”

For six years, that’s what he did. Home and away, although not always away. “I never really enjoyed travelling too far,” he says.

He bought his clothes from Scotney’s, on London Road, or MC Sports, in Humberstone Gate. Occasionally, Riaz and some of this friends would take the train to London for a shopping spree at Nik Naks and Lilywhites.

“There weren’t many places to go in Leicester, really,” he says. “I knew some lads – some of the more middle-class members from Oadby – who would fly over to Italy to get kitted out.”

How you looked was important, he says. It set you apart.

Riaz left that world a long time ago, but not all of it, it seems.

On the day we meet, Riaz is wearing black Adidas Gazelles, a Ralph Lauren shirt, Armani jumper and Stone Island hat and coat.

“Yeah,” he says. “Once you’re into that, I don’t think it ever leaves you. I’m not as daft as I was back then, though. This stuff will last me a couple of years now. Back then, I’d wear it for a month then sell it.”

Which is all very nice and glamorous – but it wasn’t always like that, was it?

“No, it wasn’t,” he says. “There were a few hairy moments. I remember lots of City fans getting a police escort from Villa Park one Saturday afternoon.

“Somehow, the small group I was with ended up outside the Holte End at Villa Park with no escort – just as the Villa fans were coming out.

“We were spotted and a gang of 300 or so Villa fans chased us for miles. We ran and ran until we couldn’t run any more. I remember someone saying, ‘Look, we’ve got to stop, let’s just get this over with’. We knew we were going to take a beating.”

And then, as if from nowhere, the West Midlands Police arrived. “I don’t think I have ever been so relieved to see a policeman in my life,” says Riaz.

Another Saturday afternoon: the Haymarket, 1984, Leicester versus Arsenal. “We confronted the Arsenal fans near the Haymarket. It was bedlam. I remember one of our boys, a nice lad from Birstall, was slashed with a Stanley knife.

“I saw the blood and I saw the wound. He never came back after that. I never saw him again.”

There were others, he says. Fights and slashings and brawls and beatings. They all kind of blend into one big bloody brawl of testosterone and designer gear.

“West Ham was always a bit hairy. Chelsea were always very racist. Millwall were just mad. I don’t know why.”

It stopped as quickly as it started for Riaz. In 1989, he was 23, nearly 24. “I was bored of it. I didn’t want to fight every weekend.

“I started going to raves instead. I enjoyed it. It was a completely different thing – driving out to a big field in the middle of nowhere and dancing all night with blokes who supported other teams and having a great time.”

He’d changed. “I grew up,” he says. “That adolescent/teenage period was over. Temporary insanity, you see.” Riaz started to think about who he was, what he’d done, and what he wanted to be.

“The religion I turned my back on as a teenager started to appeal to me. I read about Islam and started going to the mosque on Loughborough Road.”

Riaz is now married to Maryam and has four children.

He went back to college and studied. Today, he’s an English teacher and studying for a Masters Degree in English language teaching at university.

Education, he says. That’s what counts. Education changes everything. His pupils know nothing of his past. “I guess they’re in for a bit of a shock,” he says.

Four years ago, as the EDL started to garner support from the terraces of English football grounds, Riaz thought about writing a book.

“When the EDL came here, I saw people I used to know from the Baby Squad and it just stopped me in my tracks.

“Had it really come to this?

“I thought they were better than that. I wondered what they were thinking.”

The book – Khan: Memoirs of an Asian Football Casual – is out next weekend. It tells the story of a nice little Muslim boy from Leicester who ran with the Baby Squad.

It attempts to explain what that was like, to put what he did in those years into some sort of context. There was a justification for it, he says.

“There is no justification for the thinly-veiled racism you see in the EDL, though,” he says.

And what if one of your sons comes home and says, ‘Dad, I want to be a casual, a football hooligan?’

“I won’t allow that,” he says. “I know what happens. I’ve seen it. I don’t want that for them.”

• Khan – Memoirs of an Asian Football Casual, published by Countdown Books is out on December 15 and is available at HMV in Leicester, priced at £7.99.

 

NFL’s Abdullah Brothers Featured on NBC and CNN – MuslimMatters.org

NFL’s Abdullah Brothers Featured on NBC and CNN – MuslimMatters.org.

Cristiano Ronaldo donates ‘Golden Boot’ worth €1.5 million to Palestinian children | The News Tribe

From www.thenewstribe.com

London: Real Madrid iconic forward Cristiano Ronaldo has donated €1.5 million to Palestinian children in Gaza, the Arabic version of the club’s Classico network reports.

The star forward gave his Golden Boot which he earned in 2011 to the Real Madrid foundation, RT.com reports. The Spanish giants in their turn sold it at auction and will now donate the funds to schools in Gaza, Palestine.

According to various reports, the Real Madrid Foundation has helped to build 167 schools in 66 different countries.

Real Madrid Foundation (FRM) had recently signed a Memorandum of Understanding (MoU) with the Aman Foundation at the Santiago Bernabeu in Madrid under which they will establish two sports schools in Pakistan.

No confirmation has come yet from Ronaldo’s official Twitter handle or from Real Madrid’s official site but it’s not the first time Ronaldo has given to charity. Last year he sold most of his sports shoes at a Real Madrid Foundation auction which was also dedicated to raising funds for schools in Gaza.

Ronaldo became the most expensive footballer in history after moving from Manchester United to Real Madrid in a transfer worth €93.9 million. In addition, his contract with Real Madrid, in which he is paid €12 million per year, makes him one of the highest-paid footballers in the world.

 Ronaldo donates ‘Golden Boot’ worth €1.5 million to Palestinian children | The News Tribe.

FIFA Champions Female Player Rights By Lifting Hijab Ban

On July 6th, FIFA, Soccer’s decision governing body, overturned its ban on the female headscarf or hijab.

The ban, which was imposed on the grounds of safety concerns, was lifted partially due to the development of a more safe and standard design that includes velcro, should the hijab be pulled from the head during play.

Last year, Prince Ali of Jordan, vice president of FIFA, led a campaign to ensure female soccer players’ rights to don the hijab, which is worn as part of the players’ uniforms in Saudia Arabia and Iran. 

This is good news for competitive, hijab wearing athletes who felt punished for wearing hijab.  As Sheikha Naima al-Sabah, the president of the women’s sporting committee for Kuwait’s football federation, told one news agency:

“It brings justice to female players. Its positive impact will be direct on women’s enthusiasm to play football.”

FIFA’s decision is “going to promote women’s sport in Arab and Islamic countries, which have top-notch soccer players who are unable to compete because of the veil ban”, said Adel Marzouq, coach of the women’s football team from Bahrain.

“This wise decision will encourage footballers to play their chosen sport without embarrassment,” he added.

Muslim Surfer Girls Just Wanna Have Fun Too

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Muslim women are catchin’ waves and making a splash while doing so. Cassie Williams’ piece in the Huffington Post highlighted efforts being made to expose Muslim females to the sport of surfing as well as their growing role in the sport. Kate Sikorski, an MFA candidate at the University of California, Santa Barbara, recently ran a class to teach Muslim women how to surf in California and featured images of Muslim women surfing in her exhibit “Blackies to Seal and Everywhere in Between,” referencing the different surf spots in North OC.

Said Sikorski: “I’m interested in women who are socially brave, and who just put themselves out there even if they trip and fall, they’re going to do it anyway because it makes their lives more rich.”

Part of her motivation was to soften the image of Muslims from the typical images seen in the media. “I feel that people are still kind of angry and afraid of Muslims right now,” she said. “I guess the best way to portray Muslims to be what they most often are in Orange County is to put them in non-threatening situations like surfing, which is super nonviolent; it’s women having fun.”

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The burkini is a full body swimsuit made out of breathable material that is designed to allow women who follow religiously mandated rules of modesty to enjoy water while honoring their religious beliefs. Previous to the burkini, there was no comfortable option for women who covered and wanted to enjoy the water. For some time now, however, the burkini has been accepted and can even be found in the dictionary. So next time you see a colorfully adorned woman on the beach surfing or at your local pool – don’t be alarmed and don’t believe the hype – she’s probably the coolest, hippest and trendiest girl in the spot in her new yellow polka-dotted burkini.

Arabian dreams: Abu Dhabi celebrates Manchester Citys title triumph – CNN.com

Arabian dreams: Abu Dhabi celebrates Citys title triumph – CNN.com.

Sergio Arguero kicks winning goal against QPR.

Sergio Arguero kicks the winning goal for Manchester City (above)

Manchester City owner Sheikh Mansour bin Zayed bin Sultan Al Nahyan

NFL: Mohamed Sanu Drafted By Cincinnati Bengals

Growing up, his dream was to one day play in the NFL – and with stats like he had in 2011 as a stand-out wide receiver and leader on the Rutgers Scarlet Knights (115 receptions, 1,206 yards, 7 touchdowns) that dream was not far from reality.  So when he received a call from a known phone number stating he had been drafted number 27 by The Cincinnati Bengals, he had no reason not to believe it.  Upon finding out that it was a hoax, Sanu was devastated but never lost his composure… and was eventually picked by the Bengals with the 83rd pick in the 3rd round.  You can watch ESPN’s coverage of Sanu’s draft here and also here.

Sanu, originally from New Jersey, also spent time in his parents’ native Sierra Leone as a child.  Returning to New Jersey in 2009, Sanu dedicated himself to school and sports.  His college career was marked by many accomplishments.  He was the first true freshman to start as wide receiver under Coach Greg Schiano, who now coaches the Tampa Bay Buccaneers.  He won the MVP award at the 2009 St. Petersburg Bowl and twice broke Big East records for catches in a game.  In 2011, Sanu broke the Big East single-season reception record with 115 receptions, a record previously held by Larry Fitzgerald.

Even prior to his being drafted by the Bengals, much praise was given to Sanu for his excellent attitude and work ethic.  As reported by The Daily Targum, senior wide receiver Mark Harrison said “He came out to be one of the greatest.  I feel like he has the ability to be anywhere on the field at any time.”  At Rutgers, Sanu averaged 92.5 yards per game and made it look easy.

We look forward to seeing Sanu win on and off the field as a great wide-receiver and role model.

USA’s First Female Muslim Fencer: Ibtihaj Muhammad

I was on Facebook  and I noticed a name that sounded awfully familiar commenting after me on a friend’s post.  My mind started to search through it’s memory bank and it recalled my days of fencing classes at NJIT.   I remembered reading about a remarkable Muslim fencing talent named Ibtihaj Muhammad.

Ibtihaj is the first female Muslim Fencer to have competed for the U.S.A. internationally.  She is a two time U.S. National champion and a Gold Medalist in the 2011 XVI Pan American Games.

Winning!

She is a New Jersey native and received an academic scholarship to Duke University.  She graduated in 2007 with a double major and was a 3 Time All-American.

She seems to be a bright, athletic, muslim sister.   Oh and fellas,  she can probably whoop you with a sword.  Now that’s cool!

Her sword of preference is the sabre.

Ibtihaj is truly an inspiration for many people around the world.  She is in London this weekend for the Women’s British Sabre World Cup.  We wish you the best of luck!

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