Health & Fitness
Maximizing Results in the Gym: The Power of Patience
No matter where you are on your fitness journey, staying patient can often feel like one of the biggest challenges. The desire to fast-track your progress, to reach that finish line—whether literally or figuratively—as soon as possible is a common one. After all, who doesn’t crave the sense of accomplishment that comes with hitting new personal records or seeing tangible results in the gym? But as the saying goes, “There’s no magic pill for immediate gratification.” If achieving your fitness goals were easy, it wouldn’t be called “work.”
It’s easy to feel discouraged if the results you’re after don’t appear immediately. However, it’s important to recognize that many positive changes are happening behind the scenes, even if they’re not visible just yet.
The timeline for seeing results from a workout routine varies widely from person to person. “There are numerous factors that contribute to these timelines,” says Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance. “Factors such as genetics, age, gender, type of training program, and lifestyle indicators can impact how soon someone will see changes.”
How Long Does It Take to See Results from Working Out?
One might assume that seasoned gym-goers see results faster because of their experience, but this isn’t always the case. Ellis explains that beginners often experience quicker results than more advanced athletes due to their lower baseline fitness level and training age. If you’re a beginner, think of it like starting at the bottom of a ladder with more rungs to climb, each representing progress. On the other hand, advanced athletes may have already reached some of those rungs, meaning they have less distance to travel to reach new heights.
In the early stages of strength training, beginners often experience what’s known as “newbie gains,” which are rapid improvements in strength and, to a lesser extent, muscle growth. However, these gains are temporary, and progress will naturally slow down as you continue training.
A commonly referenced study from 2009 suggests it takes at least 18 days for someone to form a habit after deciding to change their behaviour. This applies to athletes of all levels, so consider this timeframe your first benchmark for progress. Deciding to make a change and sticking to it is an accomplishment worth celebrating in itself.
Typically, tangible changes, such as improvements in body composition or resting heart rate, become noticeable within two to six weeks, according to Ellis. For beginners, this timeframe is roughly two to four weeks, while for more seasoned athletes, it can take four to six weeks or more. Again, the concept of “newbie gains” plays a role here, with beginners seeing rapid strength improvements initially, followed by a plateau where progress continues but at a slower rate.
Signs You’re Getting Fitter
Weight loss might be a common goal, but the number on the scale isn’t the only metric that matters. There are many other signs that you’re getting fitter, even if the scale doesn’t reflect it right away.
1. Neurological Adaptations
The initial results from your workouts often happen at an imperceptible, cellular level. When you challenge your body with new or difficult tasks—whether it’s trying a new sport, learning a yoga pose, or starting a workout routine—your brain creates new neural pathways to signal your body to perform in ways it hasn’t before. These neurological adaptations are critical for improving strength, coordination, motor learning, and overall performance.
Ellis emphasizes that “neural plasticity,” or the brain’s ability to adapt and evolve, allows you to continue developing new pathways throughout your fitness journey. To strengthen these neural pathways, it’s beneficial to incorporate a variety of movements and training stimuli into your routine.
2. Increased Energy
One of the earliest changes people notice after starting a fitness routine is an increase in energy levels. Just as strength training causes microtears in your muscles that help them grow stronger, exerting yourself during a workout signals your body to produce more mitochondria—the powerhouses of your cells—boosting your overall energy levels.
3. Improved Mood
Exercise is well-known for its mood-boosting effects, thanks to the release of endorphins, the body’s “feel-good” hormones. While all forms of physical activity trigger endorphin release, research is still evolving on which types of exercise and intensities produce the most significant effects. A 2017 study published in the journal Neuropsychopharmacology suggests that high-intensity training might be particularly effective for achieving that coveted “exercise high.”
4. Better Sleep
Another benefit you might notice fairly early on in your fitness journey is improved sleep quality. Adequate rest is crucial for maintaining motivation and long-term success in any training program. According to a 2013 study, sleep plays a significant role in overall health and fitness progress.
Quantitative Benchmarks to Track Progress
In addition to lifestyle improvements like increased energy and better sleep, more measurable benchmarks can help you track your fitness progress.
For strength training, tracking progress against absolute strength—often measured by the one-rep max (1RM) test—is a common method. This involves lifting the heaviest weight you can manage in a single exercise, such as a bench press or squat, for one full repetition with proper form. If you’re new to strength training, you might opt for a three to five rep total instead, using a training load chart to estimate your one-rep max.
For those with endurance and cardio-focused goals, VO2 max is the standard metric used to measure progress. VO2 max assesses how efficiently your body uses oxygen during exercise. While accurate tracking typically requires lab equipment, many fitness trackers and smartwatches now offer VO2 max estimates, allowing you to monitor your progress over time.
The Importance of SMART Goals
Setting SMART (Specific, Measurable, Attainable, Realistic, Time-bound) goals can make a significant difference in your fitness journey. “Athletes typically see long-term, sustainable results when they include process goals along the way to their big-picture goals,” says Ellis.
Achieving a goal like getting stronger or building muscle requires more than just working out. “Highlighting the importance of sleep quality, proper nutrition, and community support can set habits that change your overall well-being for the better,” says Ellis. By viewing your workout routine as just one part of a comprehensive healthy lifestyle, you’ll find it easier to stay patient and motivated.
Health & Fitness
How to Know If You Have a Vitamin B12 Deficiency—and What to Do About It
Vitamin B12 may not always get the spotlight like vitamin C or D, but it plays an essential role in keeping our bodies running smoothly. From neurological function to red blood cell production, a deficiency, known as Vitamin B12 Deficiency, in this crucial vitamin can lead to long-term health problems if not addressed quickly. This article dives into the signs, causes, and actionable solutions for B12 deficiency—tailored for a modern UAE lifestyle.
What Is Vitamin B12 and Why It Matters
Vitamin B12 (cobalamin) is a water-soluble vitamin vital for three primary functions:
- Red blood cell formation
- DNA synthesis
- Neurological function
It is naturally found in animal-based foods, which means those following plant-based diets are more susceptible to deficiency. B12 deficiency can cause a condition known as megaloblastic anaemia, where the body produces unusually large and dysfunctional red blood cells. But more critically, long-term deficiencies can impact cognitive performance, mood stability, and nerve health.
Who Is at Risk of B12 Deficiency in the UAE?
Several demographics are particularly vulnerable:
- Vegetarians and Vegans: Without animal products, dietary B12 becomes nearly impossible to obtain naturally.
- Older Individuals: Ageing reduces the stomach’s ability to absorb B12.
- People with Digestive Disorders: Conditions like Crohn’s disease or celiac disease can impede absorption.
- Long-term Medication Users: Proton pump inhibitors and metformin have been linked to lower B12 absorption.
- Heavy Alcohol Consumers: Alcohol impairs nutrient absorption and damages gut health.
According to Sophie Trotman, a registered nutritionist, “Long-term use of certain medications, such as proton pump inhibitors or metformin, and excessive alcohol intake can also lead to B12 deficiency.”
Recognising the Symptoms: Are You B12 Deficient?
A Vitamin B12 deficiency doesn’t usually develop overnight. It can creep in over time, with symptoms often mistaken for other health issues. Common signs include:
- Chronic fatigue or weakness
- Numbness or tingling in hands and feet
- Difficulty walking or maintaining balance
- Memory loss or cognitive decline
- Pale or jaundiced skin
- Mood changes such as depression or irritability
Dr Lapa, a UAE-based nutritional health consultant, adds: “In extreme cases, B12 deficiency can lead to severe and potentially irreversible symptoms including nerve damage and significant cognitive decline.”
The Science: How Does B12 Deficiency Happen?
Vitamin B12 from food is bound to protein and must be released through stomach acid. It’s then absorbed in the small intestine with the help of intrinsic factor, a glycoprotein. If any part of this chain breaks, such as low stomach acid or damaged intestinal lining, deficiency may follow.
This makes it especially important in the UAE, where high-stress lifestyles and gastric issues are common. Overuse of acid-reducing medications, prevalent among expats and locals alike, also plays a contributing role.
Can You Get Enough B12 From Diet Alone?
Yes—and no. If you consume a diet rich in animal products, you’re likely safe. Foods high in B12 include:
- Organ meats (especially liver)
- Shellfish such as clams and crabs
- Fatty fish like salmon and tuna
- Eggs
- Dairy: milk, yoghurt, and cheese
For vegetarians and vegans, fortified foods become essential:
- Plant-based milks enriched with B12
- Fortified cereals
- Nutritional yeast
However, Trotman notes, “It’s challenging to obtain sufficient B12 from plant-based sources alone,” suggesting supplementation for those following a strict vegan or vegetarian diet.
Supplementation: When Food Isn’t Enough
If you’re showing symptoms or fall into an at-risk group, supplementation may be necessary. Options include:
- Oral Supplements: Cyanocobalamin and methylcobalamin are common forms. Methylcobalamin is more bioavailable but pricier.
- Sublingual Tablets: Absorbed under the tongue, bypassing the digestive tract.
- Nasal Sprays: Quick and convenient, especially for those with absorption issues.
- Injections: Administered intramuscularly, these are used in severe cases for rapid correction.
Wedgwood, a clinical nutritionist, explains: “B12 shots bypass the digestive process entirely, allowing for more immediate absorption. Many patients feel a boost in energy and mental clarity within a week or two.”
How to Get Tested in the UAE
Blood tests for B12 levels are widely available in the UAE through private clinics and hospitals. If you experience symptoms or fall into a high-risk category, request a blood test that measures:
- Serum B12
- Methylmalonic acid (MMA)
- Homocysteine levels
These biomarkers offer a fuller picture of your B12 status. Testing is quick and affordable, and often covered by health insurance.
The Risks of Ignoring a Deficiency
Left unchecked, a deficiency in Vitamin B12 can lead to:
- Irreversible nerve damage
- Severe anaemia
- Cognitive impairment
- Mood disorders, including depression and paranoia
- Heart issues due to elevated homocysteine levels
As Dr Lapa puts it, “If left untreated, these symptoms can result in permanent nerve damage and substantial impairment in daily functioning.”
Prevention: A UAE Lifestyle Guide
To maintain healthy B12 levels, consider the following steps:
- Eat B12-rich meals regularly
- Monitor alcohol consumption
- Avoid unnecessary use of antacids
- Consider annual blood tests, especially if you’re vegan or over 50
- Use supplements if advised by your doctor
In a fast-paced country like the UAE, where brunches, travel, and high-pressure jobs are common, burnout symptoms might be masking something more serious, like a B12 deficiency.
Final Thought
Vitamin B12 may be the unsung hero in your nutritional line-up, but it’s one you can’t afford to ignore. Whether you’re a wellness aficionado or just trying to stay energised through the working week, keeping your B12 in check is a smart move. With simple dietary adjustments, routine tests, or strategic supplementation, staying on top of this essential nutrient is easier than ever.
Health & Fitness
Strides for Good: A Marathon Challenge with a Purpose
A Vision Born from a Challenge
What happens when two determined individuals, united by a shared passion for adventure and making a difference, come together? Strides for Good is the result. James, a seasoned endurance athlete, and Paris, a renowned adventurer and storyteller, have teamed up to take on an extraordinary challenge: seven marathons on seven continents in seven days. This isn’t just about pushing their physical and mental limits. It’s a mission to raise $200,000 to support underprivileged children through transformative programs.
For Paris, who has spent his career exploring the world and inspiring millions through his TV shows, and James, whose charity work is rooted in his deep commitment to helping children, this challenge represents a unique opportunity. They combined their talents, passions, and resources for a cause close to their hearts. Together, they are proving that with determination, teamwork, and a clear purpose, no goal is out of reach. Strides for Good is more than a marathon—it’s a movement to change lives.
What Inspired the Challenge?
James has always embraced challenges that push his physical and mental limits. While running has not always been his preferred sport—rowing and other endurance events have historically taken precedence. However, this marathon challenge offered something unique. Running across seven continents, including the icy landscapes of Antarctica, and raising $200,000 for children’s charities presented an opportunity too meaningful to pass up.
Over the years, James has participated in gruelling endurance activities like 24-hour rowing marathons, ultra-endurance events, and more. However, this endeavour surpasses anything he’s attempted before. Beyond the physical toll, the chance to directly support children in need adds an unshakeable sense of purpose, turning this personal challenge into a global mission.
An Unprecedented Feat
The World Marathon Challenge is no ordinary race. Organised by a global body specialising in extreme sporting events, the challenge takes participants on an incredible journey. They travel through seven continents in just seven days. For Strides for Good, the itinerary begins in Antarctica. Then, marathons in Cape Town (South Africa), Perth (Australia), Dubai (UAE), Madrid (Spain), Fortaleza (Brazil), and finally, Miami (USA) follow.
Each location presents its own set of challenges, from the icy extremes of Antarctica to the humid tropical climate of Brazil and the unpredictable February weather in Dubai. Competitors must contend with jet lag, physical fatigue, and diverse terrains, all while recovering quickly enough to be ready for the next marathon within 18-19 hours. To ensure smooth logistics, the event organisers have chartered specialised planes, including an aircraft designed for Antarctic conditions.
Preparing for the Unthinkable
James and Paris have spent over 10 months preparing for this challenge. They have been gradually increasing their training intensity. Weekly mileage has reached 180km, and it will exceed 200km as the event approaches. Their preparation involves a mix of endurance running and strength training for key leg muscles. They also cross-training through rowing and swimming to build stamina while minimising joint impact.
To simulate race conditions, James has trained during international trips, running immediately after long-haul flights and in diverse climates, from the humid streets of Hong Kong to the freezing temperatures of Riga, Latvia. This rigorous approach has helped him develop the mental toughness required for such an extreme undertaking.
Sponsors like 1847 have been instrumental in aiding recovery, providing massages and other solutions to ensure peak physical performance. James and Paris are also working with brands like Asics to secure high-performance gear, including specialised clothing for Antarctica.
Overcoming Challenges
Despite meticulous preparation, the challenge comes with potential hurdles. For James, a past rugby injury that left him with drop foot and limited mobility remains a concern. This condition will test his endurance. He will tackle over 290km of running during the event.
Additionally, jet lag, recovery, and proper nutrition will play critical roles in the duo’s success. With limited time between marathons, they’ll rely on ice baths, massages, and carefully timed meals to sustain their energy and reduce fatigue. Their ability to adapt and stay focused on the cause will be key to overcoming these obstacles.
Fundraising for a Noble Cause
Strides for Good aims to raise $200,000 for two exceptional organisations: The Sparkle Foundation and The Sovereign Art Foundation. Both charities focus on improving the lives of underprivileged children through education, healthcare, and art therapy.
Art therapy, in particular, has proven transformative. It offers children a safe space to recover from trauma and build brighter futures. Many participants in these programs have gone on to achieve incredible success, becoming lawyers, doctors, and professional artists.
To amplify their fundraising efforts, James and Paris are producing an eight-part docuseries, which will air on platforms like Netflix, Apple TV, and Emirates Airlines. Additionally, a Gala Dinner in January 2025 will further boost donations while providing corporate sponsors with invaluable exposure.
Paris Norriss: The Adventurer and Storyteller
Paris Norriss, co-lead of Strides for Good, is no stranger to pushing boundaries. Known for his adventurous spirit and storytelling skills, Paris has made a name for himself through his TV shows, including the popular “Guy in the Sky” series. From diving to lost shipwrecks and paragliding over ancient citadels to rowing across the Pacific Ocean, Paris’s adventures inspire millions.
In 2023, Paris completed a 4,800-kilometre rowing challenge across the Pacific Ocean, raising over £150,000 for The Blue Marine Foundation. As a global ambassador for brands like Land Rover, Tag Heuer, and Oakley, Paris uses his platform to advocate for environmental conservation and adventure sports. His shows, broadcast in 123 countries, reach over 22 million viewers on platforms like Amazon Prime and Apple TV.
Balancing Passion and Profession
Despite their demanding schedules, James and Paris have found ways to balance their professional responsibilities with rigorous training. Early mornings, late evenings, and cross-training sessions have become part of their routine. James credits his employer, Sovereign Group, for their unwavering support, both financially and through workplace flexibility.
Post-Marathon Recovery
Following the final marathon in Miami, James and Paris will focus on recovery. Anticipating soreness and fatigue, their plan includes massages, swimming, and ice baths to restore flexibility and rebuild muscle tone. These recovery efforts will be crucial for returning to their normal routines and maintaining long-term health.
A Call to Action
Strides for Good is more than a marathon challenge—it’s a movement aimed at making a tangible difference in the lives of underprivileged children. By supporting this initiative, sponsors and donors have the opportunity to contribute to life-changing programs while gaining valuable exposure on global platforms.
For more information or to get involved, connect with
Strides for Good on Instagram: @stridesforgood
or
LinkedIn: Strides for Good.
Health & Fitness
TRT Is Making More Men Bald
Male pattern baldness, or androgenic alopecia, affects a large portion of men worldwide. For those undergoing testosterone replacement therapy (TRT), the concern of accelerated hair loss looms larger due to the link between testosterone, its derivative hormones, and the health of hair follicles. In her latest video, urologist Dr. Rena Malik offers a comprehensive breakdown of the science behind TRT and its effects on hair loss, exploring whether men on TRT is making more men bald.
What Causes Hair Loss?
Hair loss is a multifaceted issue influenced by:
- Genetics: A significant determinant of baldness. A family history of hair loss can be an early indicator of susceptibility.
- Hormonal Imbalances: Testosterone and its byproducts, particularly dihydrotestosterone (DHT), play a pivotal role.
- Stress and Lifestyle Factors: Poor nutrition, certain medications, and grooming habits like tying hair tightly can weaken follicles over time.
- Age: The risk of hair thinning and baldness increases with age due to the cumulative impact of hormonal changes and environmental factors.
How Does Testosterone Affect Hair?
Testosterone, a vital hormone for male health, is partially converted into dihydrotestosterone (DHT) within the body, typically at a rate of 6 to 8 percent per day. DHT is essential during puberty, contributing to the development of secondary sexual characteristics like body hair and pubic hair.
However, as Dr. Malik explains, DHT’s relationship with hair is not straightforward. While DHT is responsible for promoting hair growth in some areas, it can contribute to hair follicle shrinkage and eventual loss on the scalp.
Key Points:
- Men genetically predisposed to hair loss are more likely to experience male pattern baldness due to DHT.
- TRT, by increasing testosterone levels, may also raise DHT levels, potentially accelerating hair loss in those already susceptible.
- Research indicates that among transgender men undergoing TRT, only 5 to 17 percent develop alopecia in their first year, and most cases are mild.
Reports suggest TRT is making more men bald
Is Hair Loss a Guaranteed Side Effect of TRT?
Hair loss is not inevitable for all men on TRT. According to Dr. Malik, while TRT can increase the risk of male pattern baldness, it primarily affects men who are already genetically predisposed. The extent of hair loss varies widely, influenced by individual genetic factors and hormonal responses.
For men concerned about hair loss, it’s essential to weigh the benefits of TRT—such as improved energy levels, libido, and overall well-being—against the potential cosmetic side effects.
Managing Hair Loss During TRT
If hair loss becomes a concern, there are steps you can take to address it:
- Consult a Dermatologist: A specialist can help identify the underlying causes of hair loss and recommend treatments.
- Medications: Options like finasteride or minoxidil may slow down or reverse hair thinning by targeting DHT or stimulating follicle activity.
- Lifestyle Adjustments: A healthy diet rich in vitamins and minerals essential for hair health can make a difference.
- Alternative Therapies: Emerging treatments like platelet-rich plasma (PRP) therapy and low-level laser therapy offer additional avenues for hair restoration.
Balancing Benefits and Concerns
Dr. Malik underscores that the benefits of testosterone replacement therapy often outweigh the potential for hair loss, particularly for those who are already predisposed to baldness. She recommends that men who notice signs of hair thinning, whether on TRT or not, seek professional advice to explore viable treatment options.
Ultimately, TRT is a personal decision. Understanding the interplay between testosterone, DHT, and hair health empowers men to make informed choices about their bodies and well-being.
Stay informed on the latest health trends and insights at What’s Hot in UAE.
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