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mohamed elsayih

  • Ask Your Fitness & Nutrition Coach — Get Personalized Guidance!

    Hi! Thanks for your question. Since you have a busy routine, it’s important to focus on compound exercises that can build strength in a short time. Here are 4 exercises that you can perform in just 15 minutes, either in the morning or evening:1. Squats – Lower Body Strength Target: Builds strength in the legs, glutes, and lower body. How to Perform: Stand with your feet shoulder-width apart, squat down as if sitting in a chair, then return to standing. Reps: 3 sets × 15–20 reps. Tip: Keep your back straight while lowering down, and make sure your knees don't go beyond your toes.2. Push-ups – Upper Body Strength Target: Strengthens the chest, shoulders, and triceps. How to Perform: Lie on your stomach, place your hands under your shoulders, then push your body up until your arms are straight, then lower down slowly. Reps: 3 sets × 8–12 reps. Tip: If regular push-ups are too challenging, you can start with knee push-ups or incline push-ups.3. Planks – Core Strength Target: Strengthens the abs, lower back, and shoulders. How to Perform: Lie on your stomach, then lift your body up onto your forearms and toes, keeping your body in a straight line. Duration: 3 sets × 30–60 seconds. Tip: Keep your body straight and avoid letting your hips drop during the exercise.4. Lunges – Leg and Glute Strength Target: Strengthens the legs, glutes, and improves balance. How to Perform: Stand tall, step one leg forward, lower your hips until both knees are at 90-degree angles, then return to standing. Reps: 3 sets × 10–12 reps per leg. Tip: Keep your front knee aligned with your toes and don't let it go past your foot.Tip: Perform these exercises in a circuit format, doing each exercise one after the other without resting in between. After completing the round, take a short rest (30–60 seconds) and repeat. This will enhance the effectiveness of the workout and help you build strength in a short time.Consistency is key – make sure to dedicate these 15 minutes daily or every other day, and you’ll start to notice improvement in strength over time. 💪If you ever need a personalized plan tailored to your goals and schedule, feel free to reach out to me here: ( https://www.fiverr.com/s/991RxWA )

    April 17, 2025
  • Ask Your Fitness & Nutrition Coach — Get Personalized Guidance!

    Hi! First of all, I completely understand your concern, and it’s great that you’re looking to stay active and maintain knee health. At 65, it’s important to approach exercise with care, especially if you have knee issues, but the good news is that it’s definitely possible to build strength without putting excess strain on your knees.Here are a few mild exercises that can help you strengthen the muscles around your knees while avoiding unnecessary pressure:Seated Leg Extensions:Sit in a chair with your back straight. Slowly extend one leg out in front of you until it’s parallel to the floor. Hold for 5-10 seconds, then lower it back down. Repeat 10-12 times for each leg. This helps to strengthen the quadriceps, which support the knee joint.Chair Squats:Stand with your feet shoulder-width apart and lower yourself into a squat position, as if you’re about to sit down, but stop just short of sitting. Hold for 2-3 seconds, then return to standing. This is a great way to activate the muscles around your knees without too much strain.Calf Raises:Stand behind a chair, holding onto it for support. Slowly raise up onto your toes, then lower back down. Repeat for 10-15 reps. This exercise helps strengthen the lower leg muscles, which also assist in stabilizing your knees.Side Leg Raises:Lie on your side with your legs straight. Lift the top leg upward, keeping it straight, and hold for a few seconds before lowering it back down. Do 10-15 reps per leg. This targets the hip muscles that help support your knee joints.Additionally, low-impact cardio exercises like swimming, cycling, or walking on a treadmill with an incline can be beneficial for maintaining overall leg strength without too much stress on your knees.That said, I highly recommend consulting with a physical therapist or a specialized trainer who can design a personalized workout plan tailored to your needs and condition. A well-rounded program that includes strength training, flexibility exercises, and recovery will help you build knee strength while avoiding injury.If you need help finding a professional or would like more guidance, feel free to reach out. I’m happy to assist! You can also contact me for a personalized training plan through this link ( https://www.fiverr.com/s/WEm8P5d ) .Take care, and keep going strong! 💪

    April 17, 2025