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Author Topic: Phil Parkinson abuses millions of dead  (Read 10092 times)

Trull

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Phil Parkinson abuses millions of dead
« on: January 08, 2012, 12:24:52 PM »



The DailyMail criticizes a Dubai based owner of a bodybuilding company because of his insane abuse of the fate of the prisoners of the concentration camp in Auschwitz in WWII.

Obviously, parts of the article are not read with the necessary scrutiny.

The DailyMail says:

http://www.dailymail.co.uk/news/article-2083174/Dubai-gym-slammed-using-Nazi-death-camp-Auschwitz-promote-weight-loss.html

[*quote*]
Gym slammed for using picture of Nazi death camp Auschwitz to promote weight loss... but owner says it's been great for business

By Lee Moran

Last updated at 6:28 PM on 6th January 2012

A gym has come under fire for using a picture of a Nazi concentration camp - where millions of Jews were starved and gassed to death - to promote weight loss.

The Circuit Factory, in Dubai, sparked controversy by using a photograph of Auschwitz to kick-start potential new members into losing a few pounds.

It shows train tracks leading up to the death camp with the caption 'Kiss your calories goodbye' underneath.
...
Gym founder Phil Parkinson removed the advert and apologised on Twitter and Facebook for any offence.
 
Slammed: The Circuit Factory owner Phil Parkinson

He said that 'the guy who created it isn't with us any more'.

But, despite being labelled as 'grossly offensive' by web users, Parkinson said the publicity gained from the incident had been 'great for business'.

He told arabianbusiness.com: 'A huge number people have researched or Googled.

'Our YouTube channel has shot up, our group page has got an hundred extra members in minutes and we have had about five times as many enquiries as before.

'It has got to the point I am nervous that I can't cater for demand.'

...

The gym only opened five months ago in August 2011.
[*/quote*]


What do we learn from this?

A) The article is late. The fire lit up at Twitter two days before.

B) Phil Parkinson is receiving POSITIVE reactions in Dubai. His company is enrolling more people than he can manage.

C) Phil Parkinson is sorry.

D) Phil Parkinson fired the guy who made the advertising campaign.

But is that really true? Who checked the facts?

Concerning Twitter statements the complete Twitter chat is protocoled below. See for yourself.
« Last Edit: January 08, 2012, 04:25:01 PM by Trull »
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Trull

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The DailyMail article bases on quotes with Twitter and on quotes published by the UAE newspaper arabianbusiness.com.

http://www.google.com/search?q=circuit+factory+site%3Aarabianbusiness.com&hl=en

These are the first comments following an article by the arabianbusiness.com, appearing on 4.1.2012 on spot:

http://www.arabianbusiness.com/dubai-gym-in-holocaust-furore-fires-ad-creator-438430.html?tab=Comments&page=2

[*quote*]
Jewface
 Wednesday, 4 January 2012 5:52 PM - UAE

Phil creates these images himself, there is no creative team. You think a professional would do this kind of sick joke? My wife is Jewish and she lost members of her family during the Nazi reign. Just disgusting.

Reply
Slightly annoyed
 Wednesday, 4 January 2012 4:06 PM - UAE

 "I can't really do much more than apologise about this. I wish I could, but I can't.?

Well Phil, if you're reading this there is......by making a very large public donation to one of the related/relevant charities. Also from what I can tell your company is a SME, so you would/should have had final say in what is/isn't published/advertised. Take it like a man......and kiss your business goodbye!!!

Reply
Astonished how that slipped through
 Wednesday, 4 January 2012 4:06 PM - dubai

Kiss your reputation goodbye!
[*/quote*]


This is the original article by arabianbusiness.com:

http://www.arabianbusiness.com/dubai-gym-in-holocaust-furore-fires-ad-creator-438430.html

[*quote*]
Dubai gym in Holocaust furore fires ad creator
By  Shane McGinley
Wednesday, 4 January 2012 12:50 PM
 
The Circuit Factory runs fitness classes in Dubai

The founder of a Dubai-based fitness firm said he had ditched his marketing team after the company spurred outraged by using images of a notorious Nazi concentration camp in advertising campaign.
...
 
“Apologies for the insane poster campaign that was put up this morning... If it caused offense it was not our intention,” said Phil Parkinson, who runs the Al Quoz-based Circuit Factory.

“If it caused offense it was not our intention. I can't really do much more than apologise about this. I wish I could, but I can't.”

The company “won't be using the creative guy” behind the advertising campaign again, he said.

...
[*/quote*]

So this seems to be the content the DailyMail uses. And others use the contents of the DailyMail. But who checks the facts?
« Last Edit: January 08, 2012, 01:57:22 PM by Trull »
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Trull

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Abusing the Auschwitz contentration camp boosts business of Phil Parkinson
« Reply #2 on: January 08, 2012, 12:26:18 PM »

One day after the initial article the arabianbusiness.com adds a second one. It states:

http://www.arabianbusiness.com/dubai-gym-reports-boost-from-holocaust-ad-backlash-438574.html

[*quote*]
Dubai gym reports boost from Holocaust ad backlash

By  Shane McGinley
Thursday, 5 January 2012 8:59 AM
...

The Dubai fitness firm at the centre of a social media backlash over its use of Holocaust images in an advertising campaign has reported a rise in bookings amid the adverse publicity.
...

"A huge number people have researched or Googled… our YouTube channel has shot up, our [Facebook] group page has got an hundred extra members in minutes and we have had about five times as many enquiries as before,” he said. “It has got to the point I am nervous that I can’t cater for demand."

But Parkinson said the seven-month-old company was deeply apologetic for the promotional campaign, which he described as “insane”.

“I am mortified and extremely sorry and it was wrong... I should not have put that campaign up. I am very upset about that,” he said.
...
[*/quote*]

Did arabianbusiness.com have a second interview with Phil Parkinson? We do not know. Did they have any interview with him at all? We do not know. But one thing we do know for sure: Phil Parkinson is a liar.

If Phil Parkinson really were sorry, what would he be sorry for? Sorry for his aggression? Sorry for his sadism? Or simply sorry for not having had that great advertising idea earlier?


What did the DailyMail not check? What did (so it looks) the arabianbusiness.com journalists not check? They did not go further up the tracks leading to Phil Parkinson's sadistic camp. They did not follow his other advertising.

The picture causing the public fire was uploaded on 4.1.2012. That is FOUR DAYS ago.

Four days. Today we have 8.1.2012. Four days Phil Parkinson had time to think. Four days Phil Parkinson had time to repent.



http://3.bp.blogspot.com/-YhkykTjlOzg/TwK2uiW0RKI/AAAAAAAAAe8/KgZtu7fJ9Mk/s640/Repent.png


Easy to find: the domain of the "Circuit Factory" run by Phil Parkinson:

http://www.circuitfactory.ae/who.html



[*quote*]
WHO WE ARE...
The Circuit Factory promises incredible fitness and an incredible physique; that's why every Circuit Factory trainer is in elite physical condition. Our trainers are passionate about exercise; this isn't just a day job - it's something they genuinely love to do.

PHIL
JOST
LINA

©THE CIRCUIT FACTORY, 2011. All rights reserved.
[*/quote*]

All rights reserved? The rights for what!? For abusing the death of millions of people?

And, there it is: the advertising by Phil Parkinson, today on 8.1.2012.

The link (in the left row) pointing to a blog by "Phil" leads here:

http://www.philfitdubai.blogspot.com/#!/2011/12/crossfit-versus-circuit-factory.html

There is, on 8.1.2012, this picture:

http://4.bp.blogspot.com/-7M4JlLuuZSQ/TuR-uODkBbI/AAAAAAAAAdM/xLxvwecAPCo/s640/execution.jpeg

Here is the screenshot taken today, 8.1.2012:




There is no sign at all that Phil Parkinson in any way repents his deed. He still abuses millions of dead for advertising his shabby sadist camp.

.
« Last Edit: January 08, 2012, 03:57:00 PM by Trull »
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Trull

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Phil Parkinson's abuse of millions of dead, part 1
« Reply #3 on: January 08, 2012, 12:27:06 PM »

Piece of proof, found on 8.1.2012.

This is how it begins:

http://www.philfitdubai.blogspot.com/#!/2011/12/crossfit-versus-circuit-factory.html

[*quote*]
Introduction
Hi Guys and Girls,

Welcome to my fitness blog. My aim is for this blog to become well known as a place where you can go to find the truth about exercise. If you want to hear about how you can foam roll your way into great shape, then you have come to the wrong place. This blog is about functional and forthright exercise advice - the stuff that works. And 99 times out of 100, the stuff that works is the stuff that hurts.

Hope you enjoy the blog.

Peace,
Phil
Posted 16th July 2010 by Phil Parkinson
[*/quote*]


The full thing, as found on 8.1.2012:

http://www.philfitdubai.blogspot.com/#!/2011/12/crossfit-versus-circuit-factory.html

[*quote*]
The Ultimate Fitness Blog EFFECTIVE exercise information
Classic Flipcard Magazine Mosaic Sidebar Snapshot Timeslide Jan
3   New Poster Campaign


 Posted 5 days ago by Phil Parkinson
   

 Add a comment  Dec
11   CrossFit versus Circuit Factory


 It’s about the time of year where fitness writers with nothing original to say start puking out articles like the “12 healthy snacks of Christmas”, or the “Don’t end up looking like Santa” workout. So predictable. So cliché. I’ve never been any good at doing things by the book and therefore I’ve decided to write about something a bit more interesting. This month I want to run a comparison between CrossFit and the biggest thing ever to hit the Health and Fitness industry; the Circuit Factory.

Definition:
 CrossFit is a constantly varied high intensity workout that develops all types of different systems; strength, power, balance, explosiveness – The goal of CrossFit is to make you incredibly fit.
 Circuit Factory is a high intensity group exercise class. The goal of Circuit Factory is to strip fat off your body in ridiculously short timescales.

Accessibility
 Circuit Factory. The video campaigns, in-class and social media vibe, easy-going trainers, movements and exercises; it’s pretty damn obvious that this is a class for everyone. People in their twenties, thirties, forties, fifties, South Africans, Emirates, Bulgarians, mums, dads, cousins, Jack Russell Terriers. Even my dead Nan with the false leg is smashing it. It doesn’t really matter what level you’re at; Circuit Factory is more accessible than Boy George’s shitter.

 CrossFit, not so much. Everyone talks about “The cult of CrossFit” and I have to agree; it definitely does have a cult-like feel to it. I get the feeling that CrossFitters think everyone who is using a gym is a complete wanker. It’s like there’s an invisible wall between CrossFit and the rest of the Health and Fitness universe. In addition, the movements are quite technical - double-unders, muscle ups and Olympic lifts are common. I would argue that CrossFit is definitely for advanced gym-goers. I may not be the fittest cat in the litter tray, but I do know where the litter tray is; I’ve shat in it a good few times. I have a decent fitness level and I can do most of the moves, yet CrossFit still feels daunting to me. To absolute newbies, it must be downright terrifying. Imagine the prospect of being aggressively fucked up the ass by every member of the Kenyan National Rugby Union team for an hour and a half, AMRAP – that’s how scary CrossFit is.

 Circuit Factory does well because it takes a lot of the good stuff from CrossFit - intensity, addictiveness, constant variation, progression - and makes them available to everyone. This is where the Circuit Factory scores big time.

Building fitness
 CrossFit. Anyone who has seen those guys compete in the CrossFit games must recognize the extraordinary levels of fitness they possess. They are not just fit… they are absolute beasts. Among the fittest people on the planet.

 CrossFit takes the toughest movements and then standardizes them. An example of this would be a squat onto a ball so that each squat is exactly the same depth. They create parameters for all movements so that every repetition is the same; in my opinion, this is the true genius of CrossFit. With exercises standardized, the doors to genuine competition are blown well and truly open. You can either battle against the clock or against other CrossFitters. Usually both. CrossFit has helped turn pure Fitness into a sport.


 The clock and the scores you achieve also give you constant feedback on your fitness levels. Every single time you perform a CrossFit workout, you should end up with a number that tells you straight to your face whether you are actually getting fitter.

 So many people go wrong in gyms because they stay in their comfort zone. The 20 mins on the bike workout or yet another identical Body Pump class. CrossFit puts your performance up in lights. If you aren’t improving, it’s pretty damn obvious you need to pull your bloody socks up. (CrossFit girls take this a little too literally and actually pull their socks up to their vaginas).


 I digress. What do you think is going to be more effective at building fitness? Body Pump – the same moves in the same order for the eighteenth time this month, or constantly varied workouts where you are battling to beat your previous best every time you train?

 Each Circuit Factory class starts with a run and although this wasn’t the most popular inclusion at first, now people actually really enjoy it. This isn’t because they enjoy the slow on-set of physical pain that running creates, but rather because your run time gives you a really obvious look at your fitness levels. The group page (www.facebook.com/groups/circuitfactory) is alive with threads about personal bests. CrossFit gives you this type of feedback, but across the entire workout. Clever… and very addictive.

 CrossFit may win in the fitness stakes, but anyone who says Circuit Factory is not good at building fitness is absolutely ignorant. In our short lifespan, we’ve delivered deep and powerful fitness into the lives of hundreds of people. I’ve had MMA fighters, tri-athletes, rugby players – some really fit people try the Circuit Factory; no one gets through without being tested. The World CrossFit Champion would take an absolute shoeing if he walked into Circuit Factory; it’s just an hour of weights and space. It’s very easy to make it very nasty. One of our fitter guys ran 11.2Km in a 50-minute class inside a gym. Think about that. Quarter of a marathon. Circuit training. Sexy.

Stripping body fat?
 Circuit Factory. The reason for this is simple. CrossFit’s goal is to make you fit and therefore ranks exercise first and diet second. Circuit Factory’s goal is to make you lean and therefore places diet first and exercise second. Getting your body to change shape is 80% food and 20% exercise so it’s pretty damn obvious that Circuit Factory will strip you down faster than CrossFit. This isn’t a negative on CrossFit; it’s simply making the point that the two systems have different goals.


 The reason why most CrossFitters aren’t ripped isn’t because they discount food; they don’t. They talk a lot about the Paleo diet, which is an incredibly healthy way to eat. The reason is because they eat the right foods in the wrong quantities. Facebook is awash with CrossFitters boasting about the 4.2 Kilograms of steak they just ate. If you want to get lean, eating big portions is like smothering your body in dog shit and going out on the pull. Counter-productive.

 When it comes to fat loss, the Law of Thermodynamics is the UFC Heavyweight Champion. When you eat or even what you eat will always be KO’d by good old calories in versus calories out. If you use more than you consume, you will lose weight. Simple stuff. Nuts can be nutritious, but if you eat a massive bag, those nuts will soon pack the same calorific punch as a tray of doughnuts. Paleo or not, a calorie’s a calorie and the more you shovel into your stomach, the more you have to execute before you shovel fat off your stomach.

 CrossFitters will counter by saying their system is not about delivering a beautiful body; it’s about building fitness. They care about how their body performs, not how it looks. When you take a look at some CrossFitters bodies, you have to agree with them.


 The reason why I mention the above is because I train for a good body first and fitness second. My gym values are therefore not aligned with CrossFit’s. Aesthetic and shape change are usually my goals in the gym. In my opinion, most people are in the gym to make their bodies look a certain way so they can increase their chances of sexy time. CrossFit rejects this notion, but are CrossFitters telling the truth about what they really want?

 Another reason why Circuit Factory is superior for fat loss is that one session will burn more calories than a CrossFit workout. CrossFit workouts are short, usually 10 – 25 minutes, whereas Circuit Factory takes an hour. CrossFit workouts may be more intense and therefore have a greater afterburn effect, but Circuit Factory workouts are pretty damn tough as well. The slight difference in intensity is not enough to account for the fact that one Circuit Factory is twice, perhaps three times longer in duration.

Variation
 This is a tie; both systems place a huge emphasis on variation. CrossFit has the Workout of the Day (WOD). I wonder if this was invented by the same guy who bought us “lol.” No two Circuit Factory workouts are ever the same. This is smart because anyone who understands exercise knows that the greatest gains are made by constantly shocking the body. That’s the main reason why Body Pump and Spin classes are so shite.

Ease of Critique:
 One of the reasons CrossFit has the “cult” feel is because if you say anything negative about it, CrossFitters will track you down and beat you up. After they have performed really high box jumps on your face (and of course posted a video of it), they will then track your family down and kill them as well.

 I'll give you a real world example. I just posted this up on Facebook, so the Dubai fitness industry has a chance to read it. Within a few short hours, here are the comments it has received from one CrossFit guy - These are separate posts by the same guy.
"I'm defending a faultless system against your utter bullshit lies"
"In your face clown factory."
"But have you actually read what classes as a fitness blog these days? It's ridiculous! Weather [that's how he spelt it] your pro-CrossFit or can't stand kipping pull ups and chalk that is absolute trash!!! And this small minded hypocrite is supposedly one of the top 5 PT's in Dubai?"
"The man's full of shit"
"I've held back for a very long time from bad mouthing your program out of respect, but for you to slate a program which works so well, when yours at the best times is poorly executed miserable attempts at functional movements (fault of no-ones but the instructors)."
 I told you guys... never, EVER question CrossFit.


Services to Health and Fitness
 CrossFit is the biggest movement ever to hit the Health and Fitness Industry. It’s gotten more people into gyms than any other fitness product or service in history. Anything that makes that many hearts bang that hard deserves a tip of the hat. The world is definitely a healthier place with CrossFit in it.

Calling people “Elite”
 CrossFit. They aren’t always elite, but they are always elite at telling you they are elite. I once met a CrossFitter who called his dog Elite so he could shout “elite” at the top of his lungs down at Safa Park. Apparently the dog got run over so he then told people in the park he had tourettes. Another CrossFitter called his son Eli to make his life easier. In CrossFit, if you fart near a chalk bag, you become an “athlete” – I may be outdated, but I reserve that name for the most finely tuned human beings. Without a doubt, some CrossFitters are athletes, but 99.99% of them are just people doing CrossFit.

Greatest chance of injury
 CrossFit. Heavy loads multiplied by intense workouts multiplied by a lack of properly enforced form standards makes CrossFit a potentially nasty little number. CrossFit definitely does recognize the importance of form, but let’s be honest… there’s a lot of dodgy CrossFit taking place out there. Anywhere you are expected to perform Olympic lifts against the clock is a recipe for disaster. Of course you can sustain injuries at Circuit Factory, as you can with all tough workouts, but it’s not in the same league as CrossFit.

Throwing things onto the floor:
 Circuit Factory classes are incredibly outdated in the sense that they actively encourage their participants to place their weights down on the floor in the traditional manner. In CrossFit, the goal is to launch the weights from the highest possible highs. I once heard a CrossFitter was given 100 burpees because he lowered his weights slightly before throwing them across the room. The CrossFit gym owner deemed that the height of the weight drop was not maximised and the guy was punished. Fair one.

Taking pictures of foods and posting them on Social Media.

CrossFit. CrossFit. CrossFit. A bag of seeds. Unwashed broccoli. Pictures of some uncooked chickens. CrossFitters are the world champions of posting up pictures of raw food. They are absolutely unstoppable at this.

Being Pro-war
 CrossFit is definitely pro-military. In the definition of CrossFit given on the website, in four very short paragraphs, they mention “tactical operations teams,” “military specialist operations units,” “combat survival” and “terrorist hunters.” What the fuck? I can’t quite wrap my head around the fact that the CrossFit community actually hold charity workouts and then give the proceeds to military-related groups. Come on guys, let’s engage our brain; does anyone really think that the armed forces have taken their warplanes and their machine guns to the Middle East for the sake of global good? Dropping bombs on a country to deliver peace? You have to have your head rammed 3 feet up your shitter to not recognize that we are killing, destroying, maiming and generally ruining people’s lives and futures for the sake of oil and military bases. What I find so offensive is a fitness movement has taken it upon themselves to provide support to this savage lunacy.

 CrossFitters I’m sure will argue that troops don’t start wars; they just get told what to do. Furthermore that they are supporting fallen heros and giving the proceeds to those wounded in military conflict. I would counter that by saying charities that support injured troops just perpetuate war. The more we fund anything related with the military, the more troops governments send. Yes, it’s devastating that these troops get maimed, but at least they chose to join Uncle Sam. What about the poor fuckers who live in Iraq and Afghanistan? They have no choice. The price tag of unjust, illegal, barbaric wars that are ripping apart the very fabric of humanity should be picked up by the monsters that send the troops in the first place, not by people doing Fran or Cindy.

Being annoying

 The house music that we bang out at Circuit Factory may suck length, but it really is a zit on the scrotum of CrossFit when it comes to being annoying. They’ve done scientific tests and revealed that CrossFit couldn’t actually get any more annoying. The swingy pull-up things, the chalk addiction, the fucking acronyms. When a CrossFitter needs to write “as many rounds as possible,” he will actually write AMRAP. If you think I’m joking, just Google it. Has the world gone completely insane? AMRAP? I know “cool” is pure subjectivity but please understand that writing AMRAP is pretty much the worst thing you can do as a human being.

Conclusion
 In all honesty, I started this blog with the intention of hammering CrossFit. The interesting thing is that during the writing process, my opinion kind of swung a total 180. (If you ever want proof that I talk absolute bullshit, then surely this is it?) What I actually came to realize is that my criticisms are nothing more than comical snipes at the culture of CrossFit. For sure, pictures of uncooked chickens are always going to be an easy target, but when you look at what matters: the results… CrossFit doesn’t just deliver – it smashes it out of the park.


 The fitness industry is saturated with products and services that promise the world and deliver fuck all. Look at Zumba; the dance class that will help you get in shape, or Bodybalance; the bracelet that will increase your balance and protect you from harmful airwaves. Rhino piss sold as champagne. CrossFit and Circuit Factory are definitely not rhino piss; they tell you they are going to do something, and they actually do it. Refreshing (more refreshing than rhino piss anyway).

 I actually think there are a number of commonalities between CrossFit and Circuit Factory.

 “An intense, highly addictive, circuit-based fitness system, using space and free weights that’s different every single time.”

 Which one am I talking about?

 At the end of the day, my advice would be to select one based on your personal goals. If you know your way around a gym and fitness is your number one priority, do CrossFit. If you want to cut fat and get ripped, choose Circuit Factory. Fitness or fat-loss, in my opinion, these are two things that everyone needs to know about.

 To learn more about CrossFit, check out www.crossfit.com - To learn more about Circuit Factory, check out www.circuitfactory.ae
 Posted 4 weeks ago by Phil Parkinson
   

 View comments  Nov
15   Transformations I have been a part of...

 www.circuitfactory.ae

 And this is just the beginning - Click here for loads more
 Posted 15th November 2011 by Phil Parkinson
   

 Add a comment  Nov
14   The Circuit Factory Challenge

 If you want to get in ridiculous shape in incredibly short timescales, this is how you should be training...
 Posted 14th November 2011 by Phil Parkinson
   

 Add a comment  Oct
21   Confucius - The Duck-munching Chinese Weirdo

Confucius was this mad old Chinese slapper who minced around 500 years before Jesus clocked in. He wasn’t a Chinese winker, but he was a Chinese thinker. A social philosopher. If there are a billion Chinese people alive on planet earth today, so imagine how many have lived in the last 2500 years. A touch of arithmetic will reveal that there have been LOADS of them. Of the many billions, Confushey baby is the smartest.

He was probably eating some crispy duck when he came up with his big idea.

He realized that nothing’s ever good or bad, but how you perceive it to be.

What that mad old anus was basically saying was that situations and events have no inherent meaning; the meaning is given to that situation or event by the person itself.

Is a sunny day good or bad? Loads of you will say it’s good, but others will say it’s bad. But the Duck-munching Chinese weirdo (DmCW) would simply argue that a sunny day is nothing more than a sunny day. What gives it value is your perception of it.

Take exercise as a more relevant example. You guys are loving the exercise at the moment; I have to fight with some of you to keep you out of the gym. I bet there was a time when the same people hated exercise. The Duck-munching Chinese Weirdo would say that exercise is just exercise. Running is still running. Squats are still squats and burpees are most definitely still burpees. Once you hated it. Now you love it. But nothing’s changed.

Yes it has. Your attitudes have changed.

Simple concept in theory. Remarkably powerful in practice.

Neurolinguistic Programmers are weird and talk an insane amount of boll*cks, but they call this a person’s “Map of Reality.” Everyone’s map is different, based on their personal beliefs, perceptions, attitudes and experiences.

The liberating thing about the Chinese weirdo’s philosophy is that no one has any control over your mind. Culture, society and the board of MacDonalds may try to shape your attitude, but it is yours and yours alone. They are making good progress, but they don’t quite have mind control sussed just yet. You are free to think what you want about any given situation.

I now want to apply the Duck-munching Chinese Weirdo’s philosophy to the area of health and fitness that gets the most results. Let me rephrase – the area that stops almost everyone from getting results – Food.

If your attitude towards food is this:

- I LOVE FOOD.
- I’m a total foodie.
- Food is a massive part of my life.
- I can’t live without the taste of great food.

Guess what? The chances of you getting in shape are slim (I should say fat) to none. Put that more politely: your chances are FU*K ALL. Your life and long term happiness is governed by the short-term gratification and you get by putting a piece of cake in your mouth. How sad.

This is my attitude towards food:
- Food is simply a substance I use to keep myself alive.
- I value a great body and physical health WAY WAY above the 2 seconds of pleasure I get from my taste buds.
- To succumb to sh*t food is to be weak. I am not weak.
- I live my life (as far as I am able) according to natural law.

Natural law is basically the law of the wild. It’s doing what your genes tell you. We are all animals and we all have animal instincts. We are driven to eat, sleep, sh*t and have sex.

In any situation where a man-made construct seeks to control or govern NATURAL human behaviour - by that I mean any man-made rule that tries to overcome natural law - there will always be huge problems. Political ideologies, religious institutions, international borders, money, marriage; none of it is natural. It’s all man-made and that’s why the above almost always ends in complete and utter disaster.

Whenever man gets involved in anything, he screws it up. They say nothing’s perfect, but I disagree with that statement. I believe that life is perfect and that whenever man gets involved and tries to change anything, he fu*ks it up. Back to food.

Take a piece of broccoli and eat it raw – It is perfect food – at it’s most nutritious. Lightly steam it – It loses some of it’s nutritional value – It becomes imperfect. Boil it – it loses a lot of value.

Man invents a steamer and he puts his bloody foot in it. Man invents a boiling pan and he’s gone and screwed everything up. And that’s just broccoli.

What about taking refined sugar and then mixing in fat enzymes, E-numbers, transfats, colourings, emulsifyers, stabilizers and loads of other “izers” – Can you imagine exactly how much goodness is in a Mars Bar or doughnut? If you let natural law dictate your diet, you stay away from this crap because you understand that the more man gets involved with food, the less it’s going to do for you and the more it’s going to convert you into a beached whale.

Attitude determines what world you inhabit. Get your attitude right and the world of food will instantly become a very different place indeed.

Lots of love,
Phil xxx
 Posted 21st October 2011 by Phil Parkinson
   

 Add a comment  Oct
20   Nasty Fat Burners

Those who read my trash will recognize that I am old skool when it comes to physical exercise. Show me a “revolutionary” new fitness product and I will attempt to wipe my bottom with it. That’s why fat burners have been around for ages and I’ve never taken one. That all changed recently and here is my story.

Three months ago, a local PT called me over to his box of tricks and told me about this amazing new supplement: “Oxy Elite.”


He likened it to substances that would get parts of my body cut off in Saudi Arabia. This guy had madness in his eyes. He looked like he hadn’t slept all week and had just committed a double homicide. I knew I could trust him. I gave it a shot.

Let me begin by saying that I have no clue how this thing is legal. It doesn’t just give you an energy kick; the surge it delivers is completely off the charts.

It’s like taking a decahedronic (10) shot of coffee, reducing it down on a camping stove and then launching it straight into your eyes. Sleep is now obsolete. I actually found myself running between the weights machines. Imagine watching a guy in the gym who is doing heavy weights (I call them heavy, but I am so feeble, for the sake of journalistic integrity, I probably should be calling them medium weights.) Anyway, imagine watching a guy finish his set on the bench and actually jogging to the dumbbells. You think that’s normal? Well that’s what I was doing.


At one point, I actually had to stop myself from pulling a moony at another personal trainer in the gym. Consider this, I was training a client and so was he. As I was counting my clients’ reps I was trying to work out how I could expose my bum to another man without either of our clients seeing. At that moment I knew that this was a groundbreaking supplement.


I stripped down. I have a deep and storied history of taking photos of my mid-section - usually in black and white, under intense spotlights, leaning backward, tensing so hard I could simultaneously give myself piles and cause irreparable damage to both my testicles. That’s what I’m all about. My greatest ever ab shot was taken a few weeks after starting my Oxy adventure – it looked like I’d been eating rocks. The ironic thing is I hadn’t actually eaten a thing; I literally gave up food. And it wasn’t just my appetite that shrunk. Three words: disinterested field mouse.

I began believing that fat burners were the answer to all of life’s problems. If someone was on a plateau. Oxy. If someone wanted to get stronger. Oxy. Flat tyre? Oxy. Marital problems? Oxy. I saw a blind man begging on the side of the Sheikh Zayed Road and I found myself trying to rub the contents of some Oxy capsules straight into his eyes. I made the last one up, but you get the general idea.

I’d have no problem double dropping Oxy Elite on the dance floor of Pacha, Ibiza. I want to be topless. I want glow sticks. I want hard trance and my jaw cellotaped to my forehead. I want to tell people I hardly know that I really respect them; that they are good good people. My life was now a personal Utopia. I was euphoric. I was the second coming. Right? WRONG… I couldn’t be more wrong.


These things massacre all of your body’s natural biorhythms. You could stroll past an utter pig in the street and have to take a minute to compose yourself. One day I passed water on twenty-eight separate occasions. You rush into the cubicle feeling like your bladder is literally about to rupture. A huge wave of relief washes over you as two tiny drips exit your person. You wash your hands and just before you finish drying them, you’re bursting to go again. It’s absolutely ridiculous.

I became jittery as hell. After you’ve shot your conversational bolt of thirty thousand words in eight seconds, you find interactions ending in abrupt and awkward silences. Of course, the problem lies with them as you literally skip off to open the next stranger. It’s very hard to focus on anything for more than 0.4 milliseconds. My body-fat went, but so too did my hard-earned muscles. I began resembling a hunger-striking, terminally ill marathon runner. Emaciation isn’t sexy. A month after I started taking them, the drugs stopped working - even triple the dose. I became as low as I have ever been since arriving in Dubai. Yes you can drop a bit of fat, but the cost you pay for this is incredibly high. Fat burners are a product designed for people who are so lazy that they would sacrifice their quality of life rather than get off their arses. Avoid them at all costs. My old skool approach was right in the first place; there is no short cut. Training hard and eating clean really is the only effective way of reducing body fat.


If you want to get in the shape of your life, come train at The Circuit Factory www.circuitfactory.ae - Dubai’s most effective group exercise class.
 Posted 20th October 2011 by Phil Parkinson
 Labels: "Fat burners" "Oxy Elite" "Circuit Factory" "Phil Parkinson"
   

 View comments  Sep
11   Socrates had a wonderful beard

I wrote this to the people currently taking part in the September Fitness Challenge, but I wanted to share it with a larger audience.

Socrates lived a couple of thousand years ago, but he was generally considered to be a pretty smart guy. That is if you consider pretty smart to be the greatest and most important philosopher who ever lived. A mad old tart who refused to accept that things were the way everyone seemed to think they were. The Godfather of freethinking, he absolutely refused to conform. More important than all of this: he was the owner of an absolutely wonderful beard. This wasn’t just a flash in the pan beard; this was a great wall of hair, cemented to the front of his face. The guy was the Gillette Anti-Christ with some serious bush volume. And good for him; very often these days we're lured into the trap of sporting a bit of stubble. George Michael opts for a goatee and we all know what happened to him; so it's reassuring that one of the wisest men on the planet decided to use this wisdom to grow a facial structure that early records estimate to be four cubic metres. So large was Socrates' beard that he was said to have the strongest neck muscles in all of Ancient Greece. Socrates in German translates loosely to "neck like an angry bull."

If you compared people of a few hundred years ago to today, you would think they were pretty primitive. No machines to do stuff, slaves knocking around… no one really knew what was going on. Just 500 years ago, people still thought the world was flat. Just imagine then how twisted stuff must have been a few thousand years ago. They didn’t even use biros. And Socrates didn’t come up with stuff that solved problems present day; many of his theories were timeless. How great must a man have been then to develop a system of logic that lawyers use everyday almost two and a half THOUSAND years later? The fact that everyone knows Socrates today and you can’t name the Prime Minister 50 years back is testament to just how much of an intellectual powerhouse this guy was. Yeah, Socrates knew his dump, and apparently, he stank of dump. But when you’re that clever, you don’t need to bother with personal hygiene; you can smell like an Alsation’s colon and still do well with the ladies. I bet his body odour was captivating.

Socrates didn’t just contribute to systems of logical questioning; he had deep and powerful ideas on a huge number of areas of human existence. I credit Socrates for coming up with my favourite ever quote about health and fitness. Not quite as genius as MacDonald’s "I’m lovin’ it," but pretty damn clever all the same.

He said:

"No man has the right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."


How cool is that? Socrates clearly knew the benefit of physical training and no doubt would have been a regular at The Circuit Factory. Heaven knows what would have happened to his Toga when he was performing a vigorous set of half-burpees on the medicine ball.

Anyway, if you take his words on surface level, it basically means that it's an absolute disaster for a person to live their life without training hard. This is all well and good, but it’s hardly groundbreaking stuff, even back them. However, if you read a bit more around Socrates and also his student Plato and his mate Aristotle, you come to realize that with many of his ideas, he was actually thinking a little deeper. His underlying hypothesis was, in fact, that man would never knowingly destroy himself. I.e. Self-preservation is both highly instinctual and is also an insanely powerful driving force within us all.

If we extrapolate that out a bit, Socrates was suggesting that for a person to harm themselves, they must be doing so because they are unaware of the consequences of their actions. Now just have a think about what’s happening in almost every single developed country in the world today. Our diets and our lifestyles are so sick. We are finishing ourselves en masse.

And this is where I would like to seamlessly tie in The Circuit Factory Fitness Challenge and the associated Diet. (For those of you who are reading this who do not know, TCF Challenge it’s a month long commitment, bound by written contract whereby people promise to carry out a vast amount of physical training whilst maintaining a clean and healthy diet). Before they entered, I think a large number of challengers were proving Socrates correct two thousand years on. Living on sludge and junk; not exercising anywhere near the volume or intensity required to promote genuine health and well-being. I believe that if they could see the truth and consequence of their actions, there is no way on Earth that they would allow this lifestyle to continue. The fast food giants spend billions of Dirhams each year encouraging us to believe that it’s perfectly fine and that we are only being “a little bit naughty,” but if you take Socrates’ theory as the truth, then what we are actually doing is putting ourselves down. This is why I feel very strongly about what we are doing right now. In a few days, every challenger who needed an unapologetic kick up the botty, has turned the ship around and is now firmly chugging in the opposite direction.

If you are interested in turning your life around, please drop me a line. phil@circuitfactory.ae or check the website – www.circuitfactory.ae

 Posted 11th September 2011 by Phil Parkinson
   

 View comments  Aug
30   The Lifestyle



In the month of August, a group of Dubai residents completed the first ever Circuit Factory Fitness Challenge. The signed a contract with us to say that that for the entire month, they would train at the Circuit Factory a minimum of 4 times a week, complete a range of grueling exercises every single morning and follow the CF Diet to the letter.

I contacted the group by email every day; sometimes to prescribe some physical punishment, other times to offer some words of encouragement. As the challenge was drawing to a close, I sent them an email. I read it back and felt that some of the stuff contained within had value to anyone interested in getting in shape. I therefore decided to whack it on the blog:

The Lifestyle

There is so much ignorance in the fitness industry; when you lift the veil and reveal the truth, it’s nothing short of shocking. Each year, billions of words are written, in millions of articles, in thousands of health magazines. Copy that would wrap the world a hundred times over and it never, ever says anything that hasn’t been said a trillion times before.

Companies build machines that vibrate, and promise us great bodies if we stand on them. Ginger skinned yanks tell us that the Met-RX Windy-Bollocks Pro-Lite Deluxe RT4 will “swing the fat off your body in just 5 minutes a day.” Do a Youtube search on “shake weight.” Sod it, just paste this link: http://youtu.be/xbsSeVr5NSI. It’s basically a dumbbell you hold with both hands, that shakes and basically makes you look like you are having a bloody big wank. It’s ironic that the health and fitness industry is now starting to sell us products that actually make us look like tossers.


Speaking of looking like a tosser, you can now pick up a pair of shoes with rounded soles - I’m sure you’ve all seen them. The marketers tell you that they make walking more challenging so you activate more leg muscles. What they actually do is make you walk like a twat. Do they work? Quite possibly, but am I being just a bit too whacky by suggesting you do 5 more lunges in the gym and don’t wear shoes that make you walk like a twat?

The executives of the companies that produce these “revolutionary” products are laughing in your faces. Not only are you making them rich, but they also must find it amusing to witness the insane levels of ignorance you display when you plug in to their rubbish. There is but one exercise that the entire multi-trillion dollar health and fitness industry is based upon. Many of you will think it’s the squat, but it is, in fact, an exercise called “reinventing the wheel.” That’s right. The whole thing is one giant smoke screen baby; cleverly designed and continually repackaged to keep the truth hidden from your beady little eyes. The secret to obtaining elite physical health and wellbeing can actually be summed up in four monosyllabic little words.


And that’s it; everything else is superfluous hyperbole. For those of you who are smart enough not to know what “superfluous hyperbole” means, allow me to translate: excessive bullshit.

Training hard and eating clean is all that has ever worked and is all that ever will work. It’s so fucking simple, it’s almost unbelievable. As much as you might want to buy it and as much as these companies might want to sell it to you, there is no short cut. THERE IS NO SHORT CUT. No potion, pill, powder or product will eliminate the requirement of hard training and clean food. It’s all just gimmicks produced by people whose goal is to make your bank balance lean, not your stomachs. Whenever you are in the gym and you hear the words uttered: “have you heard about this new…” rest assured, someone else has just been duped.

Speaking of being duped, I have a confession to make. If you think the idea behind The Circuit Factory Challenge is a tough month so at the end you can say: “I did it!!” then I’m sorry to report that you have been tricked again. The challenge isn’t four weeks long. The challenge is for the next forty years, or however long before you are old and battered.

Every day I am asked the question: “How do I get in shape?” I always answer that you need to train hard most days and eat clean every day. The reason why I don’t give a timeframe is because the timeframe is forever. The problem is that these words represent too big of a challenge for almost anyone to handle. The mountain of elite physical condition is so vast, that most people don’t bother trying to climb it. Where the hell would you begin?

Right here:


A set of behaviours, bound by contract, that, when followed, will represent a few giant strides up that mountain. If I had taken each of you for a coffee on August 1st and asked you if you wanted me to get you in ridiculous physical condition, 100% of you would have said yes. If I then told you what you would have to do to achieve it, 100% of you would have walked out. But as I sit here typing this, none of you have bolted; 100% of you are doing it. Not only are you doing it; most of you are absolutely smashing it.

I always say that 99% of people on planet earth don’t know what real fitness is. Of the 1% that do, a far smaller fraction are training hard enough to ever achieve it. And of that tiny percentage, fewer still are complementing their training with a diet that will maximum the results in their bodies. Thanks to the fitness challenge, you are now a member of an absolutely miniscule group of people who “get it.”

Consider this: You wake up and burpee your body into oblivion. You watch what you eat all day and then in the evening you come and take an almighty ass whipping at TCF. You then go home, eat chicken and vegetables and haul your ass into bed. Then you do it all again. Compare this to your lifestyle before you signed on the dotted line. Progress?

The idea behind this thing was to introduce you to a much bigger concept than a 4-week challenge. I wanted to show you what “train hard, eat clean” actually looked like, and to prove that this is the only way to generate the results that you so badly want.

The challenge was only ever meant to be a catalyst for change; four weeks of hard work to get the ball rolling. If that hard work is all you are prepared to give, then within a few short weeks, you will be right back where you started. Just a few memories of a fitness competition you once took part in. But if those four weeks lead you to adopt a new lifestyle, in which you embrace the principles of elite physical health. Now that’s a recipe for huge fundamental change, which will remain with you until you are indeed, old and battered.

Some questions that may spring into your pessimistic little minds:

“Holy shit, this is really tough, how on earth can I go on doing this?”

Well let me answer your question with some questions: Are you doing it now? Are you enjoying it? Do you feel fitter, stronger and more agile than you ever have before? Do you have more energy? Are you sleeping better? Are you more confident in your body? Do you feel more positive? Are you happier? Genuine fitness accesses so much good stuff, why would you let the ride come to an end?

You are currently doing what 99.9% of human beings on the planet can not and will not do. This is why at this very moment in your lives; your bodies are doing what 99.9% of bodies are not doing. Getting better. Why would you ever deposit yourself back into the 0.1%? You’ve taken the red pill. Don’t puke it back up now (unless you’ve done too many burpees).

“But what about overtraining?”

The reason why the majority of you guys got into this challenge is because you got good at undertraining. Things are different now. You used to think training was going to the gym 5 times a week. Now training is getting beaten up 5 times a week; anything else and you are undertraining. Of course we must always listen to our bodies, but for you to be even using the word “overtraining,” then you must have taken several big steps in the right direction. The point of this challenge is for you to ratchet up every aspect of your health and fitness regime. Even if you curtail stuff back a bit at the end of the month, you are still in a far better position than when this thing began.


“Yes, but this 5 times a week stuff is just an excuse for you to get more money out of us.”

Well; here’s the thing guys. After the challenge, you don’t need to train at The Circuit Factory; you can train wherever you want. This isn’t about where you spend your money; it’s about where, or more specifically, how you spend your energy. Not all workouts are created equal and the reason why The Circuit Factory is so good is that each time you pass over your 60 Dirhams, you can be sure that you will be receiving a nasty, unceremonious kick in your nuts (or the gender-based equivalent). If you can find another place to regularly rearrange your genitalia then, by all means, go and do that. From a far more boring and “let’s all grow beards, play guitar and join Greenpeace” perspective, I hope that you realize that I don’t get a buzz from making money; I get a buzz from a Powerplate. Joking. I get a buzz from seeing people get better. That’s far more rewarding to me than the car I drive (Toyota Yaris, 1.3 litre LX.)

So if you see this four-week gig as a chance to drop a few pounds before you go back to normal, I’m sorry to break it to you, but your body and fitness levels will also be going back to “normal.”

A few weeks back, “normal” could have been regular brunches and late nights in 400, with the occasional sub-standard workout. Perhaps now you will consider a future where normal consists of regular mind-blowing workouts, with the occasional sub-standard brunch or night out at 400.

There used to be an advert on UK TV depicting a starving African man. The advert continues: “give a man a fish and he will feed himself for a day, but give a man a net and he can feed himself and his family for generations.”

If you complete the challenge and then lapse back, you will be the African who gets a few fishes. You will post it on your Facebook. Go out and get pissed. Tell everyone about the few Kg’s you lost and just how great The Circuit Factory is. Kick back, relax and watch the whole lot pile back on.

If you complete the challenge and accept this as your new lifestyle, you get the net. You can post it on your Facebook. Go out and get pissed. Tell everyone about the few Kg’s you lost and just how great The Circuit Factory is. Then, after you have sobered up, you can get back in your car and head on down to Al Quoz to continue your journey.

So there it is. Four weeks or the rest of your life? The choice is yours.

As I type this, the first Circuit Factory Challenge is now over. 28 people started and 17 finished. Those 17 people dropped a combined weight of 57.5 Kgs or 126.5 pounds. They are also all much fitter and healthier as a result. In my biased opinion, there is no better way available right now to build fitness and cut body fat than the Circuit Factory. A new challenge starts on the first Sunday of every month. If you want to book your spot, send an email to info@circuitfactory.ae

Eid Mubarak x
 Posted 30th August 2011 by Phil Parkinson
   

 View comments  Aug
24   The No Hoper


I have worked as a Personal Trainer for quite some time. My experience has allowed me to recognise the existence of a quite remarkable species of human being: “The No-hoper.” The Oxford English Dictionary defines a No-hoper as: “the end of a bell that visits the gym, but never gets any results whatsoever.” No-hopers have such a strong aura, I don’t even need to see them in a gym; just give me a couple of minutes mano-a-mano and I will tell you the score. No-hopers come from all walks of life, and yet, they all share a number of common traits:

 A No-hoper hasn’t got the slightest idea what a tough workout is; it’s been so long since it’s done one. The last time it did any real training, the hair below its belt line was a few shades lighter.

A No-hoper skips workouts whenever possible; it always has an excuse. This could be anything, except for the sentence: “Because I’m a lazy slob.”

No matter how long it’s been working out, a No-hoper’s squat will always resemble a disfigured piece of human waste. In fact, technique across all movements will be a total embarrassment. Correct form makes an exercise harder and is therefore completely unwelcome information to the No-hoper.

A No-hoper prioritizes everything over health and fitness. Work, social life, holidays, food, pets, family, 24, sexual health; as long as it’s loosely recognized as a facet of human existence, it automatically comes higher than exercise.

A No-hoper thinks “I do a lot of walking,” is an acceptable answer to the question: “do you do any exercise?”

No-hopers are incapable of maintaining a healthy eating plan, but, somewhat ironically, are always trying out a new diet. The No-hoper cliché of “I’m really committed to it this time” usually means a week of clean food, but that’s as good as it gets. A no-hoper is about as consistent as a tramp with diarrhea. They’re always asking about some obscure foodstuff. “How good are pomegranate seeds?” Let’s break this one down. Here we have someone who is morbidly obese, hasn’t exercised for 20 years, living on junk food and yet they are asking if pomegranate seeds will benefit them. Do you vindicate this lunacy by giving a genuine answer, or do you just turn around, bend over and put on a stupid voice and pretend your backside is giving the answer? I genuinely believe the latter is a more sensible course of action.

A No-hoper will never make any serious improvements in its fitness. Watch one jog a kilometer, it will get the same time it did 12 months earlier and will clock the same time 12 months from now.

No-hopers never have good bodies. If they have great genetics their bodies will be average. Anything else and their bodies will be downright nasty.

A No-hoper is called Derek, Gary or Angela.

A No-hoper thinks “train hard, eat clean” is a new restaurant in Marina Metro Station.

No-hopers think fat burners are a form of cardio. They don’t care that they haven’t had a good night’s sleep or a solid meal in six weeks. They don’t care that they are turning into Amy Winehouse. They don’t even care that they look like they have had a Dyson hose wedged into their person and all their organs sucked out. As long as each time they grace the scales, the “results” improve, they couldn’t give a toss. The best part is that the No-hoper will post the weight-loss up on Facebook and think it deserves the praise that follows. You didn’t actually do anything; you took some pills. Amazing!!! You are an inspiration.

The longer I work as a Personal Trainer, the more I come to realize how blatantly simple this game really is. The secret to obtaining elite physical health and wellbeing can be summed up in four monosyllabic little words: Train hard. Eat clean. It’s so basic; it’s actually ridiculous. If you can relate to a number of points in this article, it’s because you have failed to grasp the importance of those four little words. Screw train hard, eat clean, you train moderate and eat dirty; and your results speak for themselves. You need to accept that you’ve got this thing wrong and then take action to fix this mess. Personal Trainer, Group exercise class, TRX, Kettlebells, Olympic lifting, sprint track; it doesn’t matter which poison you choose, as long as you are necking it hard 4 or 5 times a week. Compliment that with a prudent and intelligent diet and you can kiss goodbye to your No-hoper label, for good. If you are stuck in a rut and can’t seem to get any traction, head on down to the Circuit Factory (www.circuitfactory.ae) in Al Quoz and in one beautifully painful hour of your life, we will change your relationship to exercise, forever.


 Posted 24th August 2011 by Phil Parkinson
   

 Add a comment  Jul
18   The Circuit Factory Mobile Workout


So you have been training your butt off at The Circuit Factory and following TCF diet. You have started to see results in both your physical appearance and your physical performance. Because you’re Hollywood, every now and then you have to travel.

Trips abroad, whether business or pleasure usually follow exactly the same format. You’re doing so well with your exercise and motivation is at an all-time high. You pack your running shoes and promise yourself that whatever happens, you will keep up your exercise while you're away. Life is good.

You touch down in your destination and immediately do the exact opposite of everything you planned. The steam off your piss gets more attention than physical exercise. You strengthen the rebellion by shoveling mountains of crap food into your mouth.
With fitness levels back to square one, you return home 3Kgs heavier; you are an absolute disgrace.

The purpose of this document is to provide you with an efficient and effective kick in the ass. Perform this little number as many times as you can while you're away and you may just come back in slightly better shape than when you departed; but we doubt it ☺. Just like the Circuit Factory diet, this exercise plan is as functional as it gets. All you need is a stopwatch, some space and some bottle.

A few points I would like to add:

- If you regularly attend The Circuit Factory, you will be familiar with all these moves, so I won’t waste my time explaining them. If you do have any questions, just ask.
- The idea is that you perform this workout as quickly as possible, but you must maintain correct form. If you cheat the move just to get through the workout, then you are cheating yourself. You increase your risk of injury and you will reduce the results. Keep the correct form and take short breaks rather than half-arsing every move just to rush through this.
- When you have to take breaks, strictly follow the 5-second rule. Count to 5 in your head and then carry on.
- Don’t save energy to get to the next exercise. Push yourself until you can do no more, count to 5 and then continue.
- Time the workout. Each time you do it, you should be looking to beat your previous time.
- Don’t forget that for physical results to really manifest, you need to get your diet right. The Circuit Factory diet is just what you need and can be found on the previous blog post, or our Facebook group page (www.facebook.com/groups/circuitfactory).
- If you take this workout on, please post up your thoughts, ideas, suggestions and comments on the FB group and fan page – As with everything TCF related, we are always looking to get better at what we do.

Pick your level: There are 3 levels to choose from "Ouch - Level 1", "The Beast - Level 2" and "The Monster - Level 3"

- If you are new to exercise or consider yourself "quite fit," start off with Ouch; i assure you, this is not easy.
- When you can complete Ouch without stopping too many times, then it's time to move on to The Monster.
- Beware of "Suicide" - it is exactly that. Only the fittest of the fit will be able to complete this workout. I just attempted it and pulled out half way through the lunge / burpee stations (I'm going back in tomorrow). Don't attempt the monster without a bucket.

--------------------------------------------------------------------------------------------------
Level 1 - "Ouch"

Run a mile (1.6K) as fast as you can (If you can’t measure a mile, then run as fast as you can for 8 minutes).

2 minute break.

50 squats plus 400 metre run
(repeated twice with no break)

2 minute rest

50 Lunge walk steps plus 20 burpees with press-ups.
(repeated twice with no break)

2 minute rest

30 half burpees with a press-up
30 high jumps
30 press-ups
60 hill climber steps
60 jump steps
-------------------------------------------------------------------------------------------------
Level 2 - "The Monster"

Run a mile (1.6K) as fast as you can (If you can’t measure a mile, then run as fast as you can for 8 minutes).

2 minute break.

50 squats plus 400 metre run
(repeated 3 times with no break)

2 minute rest

50 Lunge walk steps plus 20 burpees with press-ups.
(repeated 3 times with no break)

2 minute rest

30 half burpees with a press-up
30 high jumps
30 press-ups
60 hill climber steps
60 jump steps
(repeated twice with no breaks)
-------------------------------------------------------------------------------------------------
Level 3 - "Suicide"

Run a mile (1.6K) as fast as you can (If you can’t measure a mile, then run as fast as you can for 8 minutes).

2 minute break.

50 squats plus 400 metre run
(repeated 5 times with no break)

2 minute rest

50 Lunge walk steps plus 20 burpees with press-ups.
(repeated 5 times with no break)

2 minute rest

30 half burpees with a press-up
30 high jumps
30 press-ups
60 hill climber steps
60 jump steps
(repeated twice with no breaks)

Reach for the bucket and let it all go.

Good luck with your training.
Phil x
 Posted 18th July 2011 by Phil Parkinson
   

 Add a comment  Jul
8   The Joy of Circuits

 I want to start this article with a word of warning. This post is absolutely littered with swear words. I read it back and was completely shocked at just how bad my potty mouth had been. Rather than clear it up, I would just like to say that if you wear socks with your sandals to prevent chafing or you are offended by adult themes or colourful language, please close this window and move along.

 If reading about a dick or two doesn’t put you off your oats, then please continue.


 Last month I started a group exercise class from 24 Fitness in Al Quoz; it’s called the Circuit Factory (www.circuitfactory.ae). In my opinion, it’s one of the most challenging, dynamic and effective workouts that you can do. It is of course based around the principles of circuit training. For those of you who don’t know your asshole from your elbow, circuit training is where you stack exercises back-to-back and perform them with little or no rest in between. The process of designing, refining and administering a circuit training class thrice daily has given me a great insight into this stuff. I’m gonna share the best bits with you now.

 Now before I start droning on about the joys of circuit training, I need to make a very basic yet crucial point. The information I will distribute here is only true in the presence of a calorie controlled diet, rich in healthy foods and absent of saturated fats and simple carbohydrates.

No matter how hard you train, you cannot out-train a bad diet. I cannot stress this point enough.

 If you are looking to get in shape and you’ve started training like an absolute psycho, you will see precious little physical results if you cannot get your diet right. Check out these posts for more detailed information about what you should be sticking in your mouth:

 http://philfitdubai.blogspot.com/2011/06/this-diet-will-strip-you-of-body-fat.html
 http://philfitdubai.blogspot.com/2010/07/lets-talk-about-food.html

 Now let’s get back to the topic in hand.

 There’s plenty of time for me to bore you with theory and opinion, but I also wanted to outline the changes I have seen on a personal level after adding regular intense circuits into my training regime. I used to train heavy weights 4 times a week and use short sharp runs for my cardio. I would run 3-5K as fast as my little legs would carry me as often as I could. Now I train weights 3 times a week, circuits 3 times a week and run maybe once or twice a week.

 So what changes did I see?

 Let’s start with performance. I have seen massive gains in my muscular endurance. I can do more reps and more sets. When I put weights down, I am ready to go again in much shorter timescales. You can define fitness in many different ways, but in this key metric, I am surging ahead. I have also noticed real strength gains across all the major movements. I am squatting, benching and overhead pressing more than I ever have before. The endless squats and press-ups I have put myself through in The Circuit Factory has definitely made me a stronger human being.

 With gains in both strength and muscular endurance, I am able to lift more weight, more times; I can breakdown more muscle and expend more energy. My ability to “work” has improved and so therefore has the quality of my workouts. So let’s tie this in to the area in which we are all interested; the physical.

 Please bear in mind that I was not in bad shape when I started eating circuits - changes would be a lot more dramatic if I was a fat banger. Despite this, I am happy to report that Circuit Training has delivered real tangible changes in my physique. I am now much leaner. Not the type of leaner where you need a machine to tell you that you’ve dropped 0.4% body fat. The type of leaner where I lift my top up and it looks like I’ve been eating rocks. My core is ripped. I’m going to post a picture coz I’m a vain prick. My abs have never been in this good shape before. (Please do bear in mind that when I took this photo, I am leaning back, tensing hard and standing under a light to create shadowing. If I was really smart, I would have gotten someone to photoshop this badboy.


 Of course with a decrease in body fat across my stomach, I’m also looking better all over. My legs, arms, chest, back and shoulders are all carrying less body fat. With nothing else changing in my exercise / diet, this noticeable drop in body fat is due to the incorporation of regular hardcore circuit training in my workouts. Pretty good hey?

 And I'm not the only one who's getting leaner. Skim through our FB group wall for all sorts of empirical evidence of how this shit is transforming people's bodies - http://www.facebook.com/groups/circuitfactory

 Muhammad Sheikh - 4Kgs in a month
 Claire Noble - 3Kgs in 6 weeks
 Dina Sami - 7Kgs in a month
 Bahar Rakshan - 4.5Kgs in a month

 These aren't cheesy twats with perma-tans on an American shopping channel - these are real life people undergoing real life body changes at the hands of this powerful form of exercise.

 One of the pre-requisites of being a Personal Trainer is that you must be full of shit. I score well in this regard. You would therefore be well within your rights to turn your nose up when I say that in my opinion, Circuit Training is by far and away the most effective form of cardiovascular exercise you can do. Other traditional forms of CV exercise include running, rowing, cycling, the cross trainer (ha ha) and swimming.

 So how does it fare when you pit it against the daddy of all cardiovascular exercise? Running. Not too bad actually.

 When you run, you are only really working your heart. Yes runners have low body fat, but their muscles don’t really get a look in. That’s why all decent runners look like Moby, but with even more AIDS. If the emaciated and thoroughly underdeveloped look is what makes your boat float, then please be my guest, but it’s not for me. Decent circuit training uses weights and resistance and goes at your entire body, so all the muscles get a proper seeing to.

 If you want running to have serious positive impacts on the size and shape of your body, you need to do it to a decent intensity and for a decent period of time. If you are doing it properly, running is a form of pain that starts from the moment you press “go” and then gets worse and worse. Most people don’t like that pain. Most people therefore run for very short periods of time. Most don’t even run; they jog. They will of course tell you that they run… but they most certainly do not run. They will also tell you that they eat clean, while they shovel Johnny Rockets into their gobs 3 times a week. They do everything necessary to keep that nasty pain out of their body; to stop it from inconveniencing their workout. I hate to break this to you, but that nasty little pain that you diligently avoid is actually the only part of the “run” that’s doing you any good. I can’t be arsed to explain why – Just take my word for it (remember that all PT’s are full of BULLSHIT). Running is therefore usually done at an incorrect intensity or incorrect timeframes for it to be truly effective – this is most certainly true for people who are relatively new to cardiovascular exercise and have not built up a decent level of fitness.

 So up saunters circuit training to the urinal and pops out it’s dick – and it’s a whopper.


 When you train circuits, you only have to get one minute of an exercise out of the way and then you get a 5 second break before you move onto the next. This tiny detail has massive implications.

 Think about it. You run, it starts to hurt, so you hit stop, crack one out in the shower and go home thinking you just killed it. A monster 8-minute workout. Yes the 8 minutes is great and yes you will get a good calorific after-burn if you ran hard, but in all honesty, it’s too short. Very few people push themselves really hard on a run and then get back on the treadmill and go again.

 With circuits, you start an exercise, it hurts, you might keep going or you might give up, but sooner or later, someone’s gonna call ‘change’ and that means you get the chance to breathe, your heart rate can drop a little, you get that tiny break you need before you pick up the next dumbbell and crack on. This is why my Circuit Factory classes run for an hour and people almost always finish – whatever their fitness levels. Beginners might not spend the entire hour smashing it to pieces, but it’s certainly a whole lot better than a short run and a wank. Intense physical activity for longer periods of time means that more calories are burned overall – which is of course exactly what we want.

 Furthermore, because you are being active for longer periods of time, you are working on your overall fitness levels. This is a virtuous cycle guys – the fitter you are, the more work you can do when you workout, the more calories you burn the sexier you look in the buff. My classes build physical fitness quicker than any other form of exercise I have ever seen. I’ve literally seen zeros become miniature heroes in a matter of weeks

 Another slightly pedestrian point is that running is not actually that good for your knees and joints. Back to the urinal analogy and it looks like circuit training is pissing all over it.

 Now let’s take a pop at rowing. Fans would argue that “rowing is a full body exercise and it’s very tough.” Yes you are right and from a muscular toning perspective, it is superior to running, but rowing is just the same muscle groups over and over – so your body does adapt and then the true toning effects on your upper and lower body diminish. Did you see the British Olympic rowing team a few years back? They looked like a bunch of fucking alcoholics. I couldn’t work out whether they were cracking up because they were number one on the planet or because they were laughing at one another’s bodies. No thanks.


 Rowing is also really boring. I mean running is hardly test-driving Ferraris with prostitutes on cocaine, but multiply the boredom of running by 117 and say bonjour to the world of rowing. That stupid machine that never goes anywhere and that bloody movement – over and over and over. Do the rowing move 10 times and you’re fed-up. If rowing were a sexual position, it would be straight missionary – no leg up, no funky rhythm, just plain old missionary. Rowing is like reading a German dictionary in a library in Sharjah during Ramadan. Like all forms of cardio, it works if you do it long enough and hard enough, but hardly anyone ever does.

 If an activity is mind-bendingly dull, we are much less likely to do it and indeed keep on doing it. Quality circuit training uses loads of exercises. In a standard one-hour Circuit Factory class, we usually use more than thirty different exercises. Quite frankly, it’s just a bit more interesting than that stupid rowing move. I believe this is one of the fundamental reasons why our classes are always busy and why people keep coming back. Nothing against rowers, you’re just a bunch of twats xxx

 And onto cycling. Cycling suffers from many of the same issues that rowing does in that it’s just so bland. It’s also very hard to really smash yourself to pieces on a stationary exercise bike. People climb off the bike covered in sweat and make out like they can’t walk for 30 seconds. The reality is, they did sod all. Come and do a Circuit Factory class and then tell me if you pushed yourself on that bike.

 Cross Trainer: Every now and then I get a misguided soul telling me that the cross trainer is a superior form of exercise because it uses the arms and the legs. I’m sorry… actually, no I’m not sorry, cross trainers are a fucking joke. They were invented for people who like to pretend that they are exercising. Even though you may find my next sentence comical, I swear on my life I mean this: “I reckon I could actually masturbate myself into better shape than using cross trainer.” It may take a bit of logistical creativity, but I think I could do it.

 Just ask yourself this question: Do you think it’s a simple coincidence that you never see anyone who is serious about health and fitness on a cross trainer?


 The fact that most cross trainers have a place for you to read magazines should be a pretty solid clue that they shouldn’t be taken seriously. They should be treated like an olden day witch – shoved on a pile of wood and set on fire. More space for things that work.

 Swimming: If cross trainers weren’t invented, swimming would be the biggest joke of the lot. There’s something about swimming that stimulates your appetite more than any other form of exercise. It creates a deep, insatiable hunger, so you get out of the pool and feel compelled to stuff your face. Yes, swimming does use a shit-load of calories, but if you complete the activity and then eat a shit load of calories, from a “let’s get ripped perspective,” the activity is completely pointless. Yes, you will get the benefits of cardiovascular exercise, but your body will not change shape. For a more detailed breakdown of why swimming is such a sub-standard fat burning activity, please see my previous blog post, eloquently titled: “Swimming is Shite.”

 As you have probably already guessed, I’m now a pretty big fan of circuit training.

 One of the reasons why we hit stop during the traditional forms of cardio is that the only way to stop the pain is to give up. In a Circuit Training session, each exercise lasts for a set period of time; so there is always an end in sight. When you are absolutely hammering it, you know that very shortly, you will move onto something new. Mentally, you are therefore able to push yourself harder in that moment. Then when you are down and almost completely out, you drag yourself to the next station, pick up yet another weight plate and start again. Effective exercise is all about taking yourself into that pain zone. In my experience, circuits are a whole lot better at taking you to that rancid place.

 Another salient point is that quality circuit training mixes up body parts, so you might do legs, then core, then explosive full body, then something else. So when one muscle group is exhausted, the next station hits something different. Once again, this enables you to keep going where in another exercise situation, you would probably give up. You can squat jump your legs into oblivion because you know that very soon the pain will be over (but it never really is). The only muscle that doesn’t get a rest is the heart, which is of course the most important muscle to work when you are battling your bitch-tits.

 I’m a big fan of the law of thermodynamics. In simple terms this just means that cutting fat really just comes down to burning more calories than you consume. The law of thermodynamics and The Circuit Factory are very good friends indeed. They are actually in a long-term relationship – yes they are sexually active. Obviously individual fitness levels determine the amount of work you can do and the calories you burn, but we have calorie counted a few sessions in The Circuit Factory and on many many occasions, we have broken the thousand-calorie mark. This is an insane amount of calories for one workout. To put this in perspective, an average man running a mile at an average pace would burn 150 calories. Now try running a mile (1.6K on a treadmill) – it’s quite a way. 1000 calories guys.

 One of the reasons quite a lot of guys have issues with circuits and indeed all forms of cardio is that has the potential to take away their beautiful, sexy muscles. Most guys are shit scared of this. To rectify this issue, all they do is lift weights. In the absent of a 14 year old Angolan marathon runner’s metabolism, what you are left with are big, bloated men. Strong guys with big muscles, covered in body fat with the functional fitness of a kitchen toaster. They are inflexible, they cannot run, they cannot jog, they can hardly walk. They have terrible muscular endurance, awful recovery and all the cardiovascular ability of a rather nasty heart attack. In short, they’re fucked.


 The problem is, they kind of have a point. Cardio is pretty catabolic (it eats up muscles.) So it would appear as though they are stuck. Cardio = whippet’s finger and heavy weights = big mess. But let’s flop that circuit training cock out one last time. In Circuit Factory workouts, I would estimate 75% of exercises are done with weights. It’s not the same as doing 8 reps on the bench and then waiting 3 minutes to go again, but it is vastly superior to cardio in which no muscles are pumped. For this reason, I would argue that circuit training is one of the best ways to strip fat and keep muscle.

 So there you have it. In my opinion, circuit training is pretty damn cool.

 Now just because you are getting laid doesn’t mean you are having good sex; and the same can certainly be said for circuit training. For all of the above to come true for you, you must seek out and attend a class of the utmost quality. If you are in any doubt as to the quality of The Circuit Factory, I will leave you with a couple of quotes from people who really should know what they’re talking about.

 This month, Dubai held a Fitness Challenge to find out who the fittest people were in the UAE. Lina Sami won the women’s competition while Paul Hymers took the men’s title.


 “It’s the best workout I’ve ever done. I’ve never seen this many results. I’ve never seen it.” ~Lina Sami

 “If I was limited to training only once a week, that one session would be at The Circuit Factory." ~Paul Hymers

 www.circuitfactory.ae
 Posted 8th July 2011 by Phil Parkinson
   

 Add a comment  Jul
1   The Circuit Factory Diet


This diet will strip you of body fat and make you lean as fast as your body can handle. All men and women looking to lose body fat should follow this diet. Guys who are lifting heavy weights to build muscle mass, but who also want that shredded / defined look, should use this, but add in 2 extra portions of lean protein each day - this could be a chicken breast, a can of tuna, a salmon steak etc.

I smash my head against a brick wall trying to get this message across because no matter how many times I say it, people either don't listen or refuse to accept the fundamental importance of food when it comes to getting in shape. They think that 4 or 5 hard training sessions a week means that they can relax their eating habits a bit. THIS IS COMPLETELY UNTRUE. If you don't nail your diet, no matter how hard you train, you will not see results. You can't out-train a bad diet. When getting in great shape, food is 70-80% of the problem. Stop a minute and think about that as a percentage of the whole. 70-80% is a fucking huge chunk. Are you getting it? Not 2 good meals a day, just a few burgers a week, pasta every now and then. If you can’t find it in yourself to eat a clean diet almost all of the time, then you will never have a great physique. Read the above paragraph back 100 times, print it out and leave a copy everywhere you go, tattoo it on your wife’s forehead – embrace this message and you will be ahead of almost everyone.

Let me labour the point even more. A girl called Claire Noble found the Circuit Factory and fell in love. She immediately started to train 5 or 6 times a week. Her fitness went through the roof. She was absolutely smashing it. She was running every day and then destroying herself on round after round of brutal circuit training. After one month, she had not lost an ounce; I actually think she gained weight. Imagine being in this girl’s skin. She has a goal. She finds exercise she enjoys and she thinks she’s found the elixir. She trains fanatically; up at 5.30am every morning, she gets amazing results in her form, endurance, fitness and recovery. After tens and tens of brutal sessions - nothing happens. Pretty demoralizing stuff. If you could see just how hard Claire trains, you would be in utter disbelief at her lack of progress.

I put her on this diet. She cut out the shit. No junk, low carbs, no diet fizzy drinks. Just clean, simple food. After one week, she dropped 2Kgs, after 2 weeks, she’s more than 4Kgs down (that’s a lot guys). She’s lost inches of fat across her arms, her legs, her waist and her hips… she’s on her way. The determining factor over Claire’s success or failure comes down to what she puts in her mouth (don’t be rude). GET YOUR FOOD SORTED.

Please note: This diet is not going to end up in a tasty eating guide anytime soon. This is about clean nutrition for establishing powerful results - If you are looking for food that tastes really nice, then you can kiss your abs goodbye. Healthy eating is not exciting eating - you just need to figure out which is more important for you.

In my experience, the more complicated you make a diet, the harder it is to follow - that's the reason why this diet is designed to be ridiculously simple. It's low on variation and high on repetition - There can be no excuses like "I didn't understand" - That's a cop out because there is so little to understand.

Before I outline what to eat, I am going to repeat my first point – yes I know I’m being an annoying prick, but I think it’s justified. You can get fitter, stronger and bigger by training hard and eating shit, but if your goal is a good-looking body, you simply cannot attain this without eating a consistently clean diet.

Drum roll:

- Breakfast - Oats, all bran and skimmed milk - Small portion of oats and all bran (mixing them is better). If you find this tastes a little bland, you can add a handful of strawberries, raspberries or blueberries.
- Snack - One piece of fruit or half scoop protein shake or 10 plain almonds
- Lunch - Tuna salad or chicken salad from a costa / starbucks - no sauce / dressings.
- Snack - One piece of fruit or half scoop protein shake or 10 almonds
- Evening - One chicken breast / small salmon steak / tuna steak / turkey breast grilled and plenty of green veggies.

But what about balsamic vinegar, is cous cous allowed?? Look guys; stop trying to cheat before you have even started. This restrictive diet isn’t for the rest of your life – this is to get you from A to B in the fastest possible time. When you get there, add shit back in. My diet is pretty slack because I am the size and shape I want to be. Now I can eat what I want. When you are in great shape, dietary mistakes have much less impact as well.

You are allowed one cheat day where for 2 out of 3 meals you can eat what you like.

Your favourite drink is now water - no fizzy drinks alcohol – DIET DRINKS ARE DEFINITELY NOT ALLOWED. If you hate the taste of water, squeeze and chuck lemons in it.

If the above doesn't seem like much, that's exactly right. You are going to be hungry 2-3 times a day - this is exactly what you want. When you are hungry, the body is eating itself to give you energy to function. You will get better at dealing with hunger - rather than it getting you down, it will become tolerable as your stomach begins to shrink. Hunger is a powerful tool to use when you are looking to cut weight. When you are following this diet, you should be hungry 90 mins before lunch (and hold it), 90 mins before dinner (and hold it) and before bed (and of course, hold it). When you are hungry, picture your body stripping down from that unsightly body fat – because this is exactly what is happening.

Look at snacks as something to take the edge off hunger – They are very small meals to enable you to make it through to a mealtime.

In terms of what you need to get ready to do this:

- You need plenty of boxes of oats and all bran - They don't go off for weeks, so you may as well have loads - keep boxes at work and at home – NEVER EAT A SHIT BREAKFAST AGAIN. If you hate the taste, add in a dozen blueberries, raspberries or blackberries.
- At least one fresh piece of fruit a day - where are you going to get this from.
- Dinner - Buy 7 lean pieces of protein from supermarket and freeze whatever will go off - leave as much out as you can.
- Veggies - Order them in from noodle room / kcal - so you don't have to prepare them - If you don't have those restaurants, who else will bring a portion of fresh steamed veggies round?
- You buy salad on a daily basis from the same place - Make damn sure they save one for you everyday - ask them to do this and always make sure you get it.
- Almonds - Always have a small bag of 10 almonds on you. They are very calorific, which is why I said 10.
- Protein Shake - Syntha 6 is OK - Use half a scoop plus water (remember, this is just to take the edge off hunger until next meal) - Chocolate or vanilla are best - Don't get used to these because they are calories - Don't eat protein bars at all - they are insanely calorific junk food.

Here’s a little hint about where you should all be training: http://youtu.be/xt1BxgNX-iM

If you want to come and train at The Circuit Factory, you are certainly more than welcome. Opening times, picks, videos and other details can be found on our new site - www.circuitfactory.ae. There is also some pretty dynamic content on our FB group (http://www.facebook.com/home.php?sk=group_168892893164896) and fan page (www.facebook.com/circuitfactory).

Now let's get planning our weekly food x
 Posted 1st July 2011 by Phil Parkinson
 Labels: diet food circuit factory
   

 View comments  Jun
5   Sprints - Mark 2

 Cardiovascular exercise and skinning cats have a lot in common. Obviously, the foremost commonality is that there is more than one way to do both. In the cat sphere, I prepare a sink full of Syntha-6 protein shake, submerge the animal and the skin just dissolves away; in actual fact, everything dissolves away. Judging by the pungency of my wind, my protein drink of choice, marketed as a “health-food beverage”, is doing exactly the same to my small intestine. With the cats drowning in cookies and cream, I move on to my cardio; I move on to sprints.


 Now let us be abundantly clear from the get-go; performing sprints is rancid. If sprints were a television celebrity, they would be that female judge on Dragon’s Den. It’s futile trying to glam them up; they’re absolutely rank.

 Taking this into consideration, the benefits you get from sprint training are absolutely amazing. Whether you want to improve your fitness levels (lie), do better in sports (another lie) or get ripped so you do better in nightclubs (the truth), put your trust in sprints, and sprints will see you through.

 Why is it that almost every professional athlete, that requires an elite level of physical fitness, incorporates sprints into their training regimen? The answer is very simple: because they work.

 1. AFTERBURN. The best thing about sprints is the Excess Post-exercise Oxygen Consumption (EPOC). It’s not just the calories you burn during exercise that count; it’s what happens after. The more out of breath you are, the higher your heart rate, the harder your body is working to bring everything back to a resting state. With sprints, EPOC is extremely high, so you go on burning calories for hours after you finish training.

2. BODYSHOCK – Your body is pretty damn smart; it would whip Simon Cowell on University Challenge. The body’s so clever that it actually adapts to the demands you place upon it. If you go blind, your hearing improves. If you lift weights, your muscles grow. If you run 5K twenty times, your twentieth outing will be much easier than your first. Your body adapts and works out the most efficient way to produce the energy for you to complete the run. Efficiency diminishes the EPOC and with it, the effectiveness of the exercise. Sprints really shock your system and the body finds it incredibly difficult to adapt.

 3. GUN SPARING – Have you ever noticed that sprinters look like Gods and long distance runners look like they have more HIV than Michael Stype of REM? This is because long, endurance runs are catabolic. After food and fat stores the body starts to breakdown muscle to produce energy. How out of order is that? You spend hundreds of hours lifting metal so you can be massive. Then when you want to strip down and show off, you shrink. Thankfully, sprints are much less catabolic and therefore allow you to get ripped and keep your pecs. Yaaaaaaaay!! (Probably the most repulsive expression in the adult male lexicon).

 4. JOINTS – Do you ever stop to think about the similarities between the joints of long distance runners and the Korean DVD ladies of Jumeirah Lakes Towers? I do.


 - Runner’s joints get used a lot. So do the Korean DVD ladies of Jumeirah Lakes Towers.
 - Runner’s joints face problems later in life. So do the Korean DVD ladies of Jumeriah Lakes Towers.
 - Runner’s joints take an unrelenting, merciless pounding. So do the Korean DVD ladies of Jumeirah Lakes Towers.

 Sprints require a fraction of the steps and are therefore much better for the joints of your lower body.

 PRECIOUS TIME – If you find it extremely hard to fit exercise into your busy schedule, firstly, your priorities are wrong and secondly, sprint training is perfect for you. I’ve yet to meet a human being that can comfortably handle more than 20 minutes of intensive sprint training. 3 x 20 minute sessions to tick your weekly cardio box? It’s nothing. Hours of your life are freed up to browse through strangers’ wedding albums on Facebook (we all do it).

And another thing; effective cardio is deeply uncomfortable. Imagine you are sat in a towel, in the middle seat of a very small sauna. In walks Elton John, who drops his towel to the floor and squeezes himself in beside you. Just as you come to terms with the fact that Elton’s bottom is resting on your forearm, in bursts David Furnish, completely naked; nothing but a grin and a bottle of olive oil. That’s how comfortable cardio should be. Why prolong the pain? Get it over with. Sprint.


 One place where we provide sprint-training day in day out is my group exercise class: The Circuit Factory. In my worthless opinion, I believe that workouts we deliver are the fastest and most effective way to strip fat without losing muscle. Check www.circuitfactory.ae, search “The Circuit Factory” on Facebook, or go to www.facebook.com/circuitfactory to find out more. I’m off to Jumeirah Lakes Towers to get myself a DVD from a very helpful young Korean gentleman called Hung.
 Posted 5th June 2011 by Phil Parkinson
   

 Add a comment  Mar
26   PhysiotheRAPISTS

I’m very excited to announce that I am starting a new business here in Dubai. It’s a subtle fusion of organic cuisine and recycling: “Dump Box.”

I’m going to sell piles of waste from the side of the Sheikh Zayed Road. Nothing flashy, just a few kilos of dump, served in a pizza box - 300 Dirhams a pop. Although demand is difficult to predict, with my gut-wrenching commitment to whey protein, I am pleased to report that supply is looking extremely healthy. When Dump Box takes off, I am going to throw profits straight back into my next venture, “Gas Hand.” (Please get in touch if you would like to find out how Gas Hand can help your business).


I’m sure there are plenty of naysayers out there, ready to tell me my idea is crap. “No one is going to buy you’re your dump in a box Philip. Who is going to pay good money for a service that provides no value whatsoever?”

Well then, can someone please explain to me how physiotherapy has become a multi-billion dollar global industry?

Physio visits are like Groundhog Day. Whatever your injury, you will be taken through exactly the same process and you can expect exactly the same result.

You walk in. They ask you to take your top off and turn around. They instruct you to hold your arms up and tell you to push against theirs. They tell you that your body is misaligned.

They show you a model of a rubber skeleton. Proud as punch, they pop that sucker down in the middle of the desk, sit back and bask in their unquestionable brilliance. In my career, I have seen literally hundreds of rubber skeletons. Not once have they provided me with relief from my symptoms. They are completely impotent of all functional utility and yet the guy sat opposite me behaves as if the presence of a pasty, beige, plastic torso will miraculously rectify every problem facing mankind in the 21st Century.

Once the skeleton has landed, they will point to an obscure muscle in the general area of the injury, name it in Latin, look you straight in the eye and tell you that this is where the problem lies. Oh, so I have a tight Rectumonimfidius, causing tension in my Superspinatus? Thanks so much for everything you’ve done.


After the stupid tests, the stupid skeleton and the stupid diagnosis, come the stupid stretches. Perhaps I am somewhat of an idealist, but I like to think of this as a moment of honesty between physiotherapist and client - the metaphorical confession. Let’s take Machiavelli’s advice and just get real. The point of the stretches are not to heal an injury. These absurd moves are the physio’s way of saying:

“Look mate, I haven’t got a clue what I’m doing or what’s wrong with you and most importantly, I do not care. The only thing I know with absolute certainty is that I’m going to take your money.”

There’s a palpably awkward moment when he confirms your commitment to the inane stretching regimen. As you nod enthusiastically, you both know that whatever happens, from this moment forward, the last thing you will be doing is any of those stretches.

What would you do if I told you that it gets even more pointless? Impossible right? Why don’t you have a dollop of jelly smeared on your shoulder and invisible, silent, ultrasound waves fired into you? Look out, it’s acupuncture time!! With a few needles in your arm, you can lay back, relax and start coming to terms with the fact that the last part of your treatment will be spent paying for your physio to have a cigarette out the back.


To be fair, physio’s aren’t the only profession with which I have a problem; I could easily have written a piece on personal trainers, magicians, chiropractors, builders, bouncers and so on. The fact is; if you provide a service, there is a high probability that you aren’t very good. This is why when you find a competent physio, cling to him like Mubarak clang to office. Get so close to this man that when he breaks wind in Abu Dhabi, you know what he had for lunch. This is how you ensure that when something goes pop, you know exactly what to do.

If anyone wants personal training, or some dump in a pizza box, please don’t hesitate to get in touch.
 Posted 26th March 2011 by Phil Parkinson
   

 View comments  Mar
26   Swimming is FUCKING useless

 If we were biologically hardwired to find legions of messed up blubbering bodies attractive, I would spend my days in a permanent state of arousal. I certainly wouldn’t be wearing anything with pleats (thanks Ron Burgundy).


 Just take a look around you; perhaps take a look in the mirror, everyone is packing it on. Dubai is home to so many spare tyres; they should call it “Goodyear.”

 Slightly more encouraging than our appetite for cheeseburgers is our appetite for health and fitness. Unlike most of America, we haven’t given up; it’s clear we want to do something about the state of our stomachs.

 A close friend of mine, (for the sake of anonymity, let’s call him Derek), chooses to swim. He absolutely loves it. Derek spends more time in the pool than George Michael does in the bushes. I have lost count of the number of times he has strutted past me in his “Russian at a beach club,” skin-tight Lycra swim shorts because, “that’s what serious swimmers wear.”


 The only thing that tops the rancidity of his swimwear are the dynamics of his body. His torso is pasty, underdeveloped and bereft of all definition; he looks like a slightly undercooked boiled egg. His shoulders look like they belong on a seven-year old anorexic marathon runner while his nipples look like they belong on the underside of a heavily pregnant rescue dog. For a man who swims for 45 minutes every day to keep trim, it really is quite something to behold. How can one man get so many facets of human existence so badly wrong? No wonder his girlfriend is so harrowingly battered.


 Every time I try to explain that swimming is one of the worst forms of exercise for cutting body fat, he counters with the “it uses every muscle in the human body” argument and promptly minces off.

 I could use the “I’m right because I have normal nipples” argument, and that would, of course, be more than enough to claim victory. On this occasion however, I’m going to take things a step further.

 Let’s start with the Journal of Swimming Science. Their research concluded that runners had an average 5% less body fat than swimmers; that’s a lot.

Professor Burke, Head of Nutrition from the Australian Institute observed that competitive swimmers typically have higher levels of body fat than runners and cyclists who expend a similar amount of energy when they train. He also noted that many female swimmers have well publicized battles with body fat levels and are often prescribed running / cycling in addition to swimming to keep it under control.
« Last Edit: January 08, 2012, 04:22:10 PM by Trull »
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Trull

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Phil Parkinson's abuse of millions of dead, part 2
« Reply #4 on: January 08, 2012, 12:27:48 PM »

 The American Journal of Sports Medicine published a report that found swimming had no effect on weight loss. Professor Grant Gwinup conducted a three-month experiment looking at walking, cycling and swimming. He found that those walking and cycling lost 17 and 19 pounds respectively, while the swimmers actually gained 5 pounds. That’s right, they exercised everyday and gained weight. What a bunch of idiots. How can this be?

 The answer is: food.

 This is the fundamental problem with swimming; it makes you extremely hungry. Yes you use a lot of muscles and therefore burn a lot of calories, but when you finish, you turn into Oprah Winfrey at an all-you-can-eat buffet. So you stuff your face, and in doing so, replace all the calories you just burned. From a weight-loss perspective, this renders the exercise completely useless.


 Compare this to running or rowing. When you finish your workout, food is the last thing on your mind. These forms of cardio actually suppress your appetite. Calories are burned and not immediately replaced, thus creating the all-important calorific deficit required for burning body fat.

 I am not saying that swimming is completely useless. If you own a weak set of knees, or an elderly person’s bus pass, then exercising in water could be just what you need. Likewise, if the alternative is a season of 24 and your hand down your boxers, then of course you should do it.

 My point is this. Out here, we are spoilt for choice. We can box, we can body-pump, we can bootcamp and we can burpee. There are literally hundreds of activities that we can do to lose weight and get in shape. Swimming is not one of them. Anyone doing it for that reason is wasting his or her time. If your goal is to get stripped, ripped and lean, you need to be engaging in exercise that doesn't involve your Speedos.

 If anyone is interested in getting out of the water and doing some effective exercise, please get in touch.
 Posted 26th March 2011 by Phil Parkinson
   

 Add a comment  Nov
6   Dying to look good?

Give or take a few protein shakes, I would wager that the overwhelming majority of men reading this are following exactly the same diet:

High protein and low refined carbohydrates (white rice, pasta, noodles, potatoes and bread).

A refined carbohydrate is a carb that’s been gang-raped. In order to make it more palatable for Joseph public, much of the Fibre, Phytonutrients, Vitamins and Minerals are removed, thus transforming it into undercover junk food. Carbs spike blood sugar levels, triggering insulin, which drives excess sugar out of the blood. Unfortunately for your sex-life, insulin also tells the body to store unused calories as body fat. Limited nutritional benefit and they make you fat. Brilliant. They are about as useful as the brace position in horrific aeroplane accidents. I might start calling them Sarah Palins.

Ditching our Sarahs leaves us with a hole in our dinner plate; a hole, of course, we stuff with protein (don’t be rude). An extra chicken breast tastes good, it fills us up, it’s low in fat and most importantly, it builds our biceps. It’s the perfect solution, right?

Not so fast.

Generally speaking, if I say “protein,” you think “meat.” We have been sold on the idea that if we want a nice body, we need to eat loads of meat. Our entire world must revolve around eating meat. Meat will create world peace. Meat will solve the 3rd world debt crisis. When God returns to save humanity, don’t be surprised if he arrives in the form of a tray of smoked turkey.


But Houston, we have a slight problem. It’s actually a bit of a bombshell. Gym-rats all over the galaxy, please cover your ears.

Meat isn’t actually very good for us.

In his quite excellent book Eat to Live, $14.99 from all good bookstores, Dr Joel Fuhrman observes that a whacking 3500 scientific studies involving more than 15,000 research scientists report a relationship between the consumptions of meats, poultry, eggs and dairy products and the incidence of heart disease, cancer, kidney failure, constipation, gallstones, diverticulosis and haemorrhoids.

So meat turns us into constipated, renally retarded, pile ridden cancer patients. If lamb chops carried a warning: “this food will turn you into Michael Stype of REM fame,” I doubt I would have bothered. But that’s what we are all doing. Every time we stuff another portion of dead hen in our mouths, we take a step toward becoming Michael.

With all our other food options being green, it looks like we are in a dietary checkmate. Fear not my children, your king is safe. There is another way.

What contains more protein: broccoli or steak? Don’t try to be quirky by picking the wrong one. You were going to pick steak; I know you were. It’s what everyone has been brainwashed to believe. In actual fact, per 100 calories, broccoli has almost twice as much protein as steak – 11.2 grams versus 5.4 grams.

Just look at the largest animals on planet earth: gorillas, elephants, giraffes and hippos. They’re vegetarians and they don’t have any problems getting big.

Broccoli doesn’t just take steak in the protein department; it also contains more Calcium, Iron, Magnesium, Potassium, Phytochemicals, Fibre and many many more vitamins essential for good health. Steak wins in the saturated fat and cholesterol battle; it may not be very nutritious, but at least it makes you look battered and increases your risk of heart attacks.


And it’s not just steak versus broccoli; the results are the same whenever animal and plant protein go head-to-head. The former does all the nasty things I mentioned earlier while the latter lowers cholesterol, protects against cancer, promotes bone strength and is packaged with life preserving nutrients and anti-oxidants.

In my utopian wonderland, I will visit a large white marble toilet twice a day and with violinists playing, I will create things that will disrupt shipping lanes across the globe. It’s not just a feeling of immense pride when we create something special in the pan; it’s also a sign of great health. In order for this dream to become a reality, we need to ensure we are eating enough fibre.

You may be well versed in constipation, but did you also know that fibre slows the rate of glucose absorption into the blood, controls the rate of digestion and helps to lower cholesterol? Fibre deficiencies can lead to haemorrhoids, varicose veins and diabetes. Furthermore, numerous studies have shown how high fibre foods reduce the risk of colon cancer. So not only does it allow us to do bigger poos, but it also helps keep our bottoms healthy so we can go on pooing for longer. A veritable double whammy.

The Journal of the American Medical Association even released an article arguing that fibre intake was better at predicting weight gain and other cardiovascular risk factors than the total amount of fat in the diet. That’s how good it is. Fibre is highest among natural plant foods such as fresh fruit, vegetables and beans while meat and dairy products contain hardly any.

The capitalist paradigm in which we live uses money and profit to structure society. This is a double-edged sword. On the upside, money motivates us to get out of bed and do stuff. We work jobs so we can pay the rent and buy protein shakes.

On the downside, money creates a nasty little phenomenon called moral perversion; people engage in unethical activities in order to get it. Most aberrant societal behaviours can be explained in this way. On one end of the scale, a salesman may lie to you to close a sale. On the other end, a government may lie to its people in order to take the country to war. (Cough 9/11 cough). Whether it’s a pair of jeans or international military conflict, one thing remains constant; everyone’s trying to make a buck.

That’s definitely what drove Dr Robert Atkins to unleash the questionably titled “Dr Atkins’ Health Revolution” – it certainly wasn’t out of concern for the health of the general public. His food plans average 60-75% of calories from fat and contain no whole grains or fruit. Animal products make up more than 90% of the calories in the diet. The good Doctor even goes so far as to advocate bacon cheeseburgers and heavy cream.

Just stop for one second and consider the absurdity of this situation. You have a Nutritionist telling you to eat a high-fat, meat-based, low fibre diet with little or no fruit, starchy vegetables or whole grains. Do we really need PhD’s to see that this diet is going to wreak havoc somewhere down the road? It’s bloody obvious; and yet, of course, we follow in en masse.

We need to recognise that the foods we eat have an internal as well as an external effect on our bodies. Our diets must change. I’m not going to waste my time telling you to become vegetarian (even though you will live longer, healthier lives as a result). I am merely attempting to gently ram down your throat the fact that our current obsession with eating meat is unhealthy. All the protein, vitamins and minerals we need can, and should, be obtained through a varied diet of plant-derived natural whole foods. Eating in this way not only avoids a plethora of life threatening diseases, it also prevents and repairs the damage caused by our carnivorous endeavours. Quite frankly, if you don’t reduce your intake of animal protein, constipation or no, something’s going to end up hitting your fan.
 Posted 6th November 2010 by Phil Parkinson
   

 Add a comment  Oct
20   How to find a good Personal Trainer

 Disclaimer – This article contains adult themes and some colourful language. If you wear socks with sandals or are easily offended, please don’t read this article.

 If you have a need, you can usually pay someone to meet that need; just ask Wayne Rooney. Although he may not use the exact same words, the Roo-dog will also confirm that in industries with few barriers to entry, the general standard of service providers can be devastatingly poor.


 Just look at the Personal Trainer situation in Dubai. Omnipresent and yet omni-awful; the blind leading the chunky.

 You are going to spend hundreds of hours with, and thousands of dizzlers on this person every year, so it makes sense to get them right. Use this six-step guide to help you track down someone worthy.

1. Referrals – Do you honestly think Mr Rooney would have made the same choices if he used the Manchester United list of preferred suppliers? Don’t answer that; Wayne has proved a number of times that he is capable of doing “things” that would back Chuck Norris up. The smartest way to conduct the search is to let other people do it for you. Nothing beats personal experience, so ask around and find out who knows whom.


2. Try before you buy – Trainers give discounts if you buy sessions in groups. Buying a group before you test the trainer is like a proud mother calling her newborn son Helmet; it makes no sense. Always trial a session before you make a serious financial commitment. So how do you know if they’re good? The most important factor is that you were genuinely pushed. You should be made to exercise harder than you ever have on your own; that’s what you are paying for. Post workout, you should feel like you have gone five rounds in the UFC, with handguns. Good trainers are passionate about exercise, answer all of your questions in language you understand, prioritise exercise over chat, display a deep knowledge of diet and nutrition and the only time you see them on their Blackberry is when they are timing a circuit or showing you a photo of their abs (yes I have actually done this).


 3. The Product – Would you let Steven Hawking teach you how to squat? MJ isn’t welcome in the nursery and he’d probably stink the place up a bit anyway. Can you see where I am going with this? In this game, the product is a good-looking body. If your trainer doesn’t have the knowledge or determination to give it to himself, how on earth is he going to give it to you?


 4. Connection – Some people use the acronyms: OMG, LMAO, ROFPMSL. Some girls use Facebook status updates to tell 500 people they hardly know the intricate details of their personal lives: “Men are useless… LOL!!! ” Some men think it’s impressive to talk about how much weight they can “push.” (First time a guy did that to me, I thought he was talking about the size of his shits). My point is: some people are retarded, and a lot of these retards are PTs. Yes, we are all God’s children, but no we don’t all get along. You will be spending a lot of time with this person, so you are the retard if you choose someone you don’t connect with.

 5. Do they qualify? – I arrived in Dubai a few months back and was amazed that I could start training people without having to show any form of qualification. Truth is, qualifications don’t teach you how to be a good PT; the reason they are crucial is because it is impossible to gain a qualification without taking a course in Cardiopulmonary Resuscitation (CPR). This is the stuff you perform when someone falls onto the ground and starts to violently convulse. It may not be rock and roll, but it’s comforting to know that there’s much less chance of you dying if you are selfish enough to have a heart attack during your class.


 6. References – Good trainers will have a plentiful supply of customers who are more than happy to give a glowing review of their services. Ask for a couple so you lessen the chance of being given a mate’s phone number.

 At the end of the day, it’s your money and there’s plenty of choice. You have final decision on who you do and do not work with. There really is no reason why you should end up with someone disgusting. Perhaps someone could let Wayne know?

 Posted 20th October 2010 by Phil Parkinson
   

 Add a comment  Oct
20   A few good snacks...


Three meals a day went out with pagers. It is now widely believed that five meals, three mains interspersed with two smaller snacks, are the way forward. The constant ingestion of food keeps the factory furnace, a.k.a. your metabolic rate busy, enabling you to process and promptly execute those nasty calories in the most efficient manner.


So we now have two extra “what do I eat?” headaches a day, right?


WRONG. Read on.


1. Edamame Beans – With half a cup containing 11 grams, these little suckers are packed with low-calorie vegetable protein (healthier than the animal variety). Fibre in Edamame will take out bad cholesterol while a nice big dose of healthy fat Omega 3’s will help keep your heart and circulatory system in good nick.

Where: Sushi outlets
Cost: 15-20 AED


2. Unsalted Almonds – Back in the dark ages, most people considered Almonds too fatty to be regarded as a healthy snack. Chemists, laboratories and plenty of truth seeking nerds have shown us the light. We now know that 90% of the fats in almonds are unsaturated and therefore help to lower cholesterol. Protein: check, fibre: check, antioxidants: check; this philanthropic little nut also prevents osteoporosis and regulates blood pressure – bloody marvellous. With 15 almonds exceeding 100 calories, go easy on the portion size.

Where: Supermarkets
Cost: 25-30 AED for 300 grams

3. Wheatgrass – This is one of the most potently healthy substances on planet earth. A shot of freshly squeezed wheatgrass packs the same nutritional punch as 1kg of leafy green vegetables. It is a complete protein, meaning it contains all the amino acids the body needs to repair itself and function smoothly. Wheatgrass helps to make blood, cleanse the body and protect against illnesses. Get some.

 Where: Juice Bars
 Cost: 15-20 AED


4. Berries - Rich in vitamins and antioxidants, you don’t need to be Stephen Hawking to conclude that fruit is healthy. However, a wheelchair and electronic voice box may enable you to deduce that fruits are capable of a dietary cou d’etat by injecting you with a hefty dose of sugar that you may want to avoid. Thank the Lord then for berries. Heavy on the upside: Vitamin C, Carotenes, Zinc, Potassium, Iron, Calcium, Magnesium and Fibre. Light on the downside: sugar; Raspberries, Strawberries and Blueberries are a great snack. A dash of low fat natural yoghurt will add protein to help keep those guns primed.

Where: Supermarkets
Cost: 15-30 AED per portion

5. Protein Shake – Old faithful, clocking in. Although technically synthetic and made in a factory in Sharjah, a decent protein shake will provide you with a highly convenient, near-perfect shot of nutrition just when you need it. BSN’s Syntha-6 is readily available and is as good as anything available on the market right now. A gentle word of warning; this stuff will hammer your guts. You will start taking at least 14 shits a day and some of them will be no bigger than a match-head. Every shit will feel like it's going to be a killer whale. You will begin laying down smells that can literally turn gay men straight. Seriously pokey stuff, but if you can deal with the intestinal-disruption, then everything else is a cake-walk.

Where: Health-stores
Cost: 200 AED for 30 servings
 Posted 20th October 2010 by Phil Parkinson
   

 View comments  Sep
24   Your Physical Panacea? Plateaus (Part 2)

Disclaimer – This article contains adult themes and some colourful language. If you wear socks with sandals or are easily offended, please don’t read this article.

 In Part 1, I argued that 99% of people who visit the gym aren’t really progressing because they are unknowingly marooned on one giant plateau. An annoyingly common phenomenon in which the body gets used to the same old workout routines that we always fall back into.

 The body thinks it’s pretty clever, and it is. It adapts to activities we subject it to, finding the most efficient way of delivering the resources we need to complete the activity. From a biological or survival perspective, this is fantastic, but from a “look good in the shower perspective,” it’s a pain in the shitter. When it comes to building muscle and burning calories, efficiency is our enemy; we want maximal caloric expenditure and maximal muscle destruction.

 As the exercise gets easier, the positive effects of the exercise diminish and hey ho, we find ourselves stuck; exercise Groundhog Day. The overwhelming majority of people don’t even know they are there. They went through the painful first month of exercise to reach the point where 40 minutes is actually quite pleasant; so this is where we will stay.

And this is where people go wrong. As I say in almost all my articles: effective exercise isn’t pleasant. Orgasms are pleasant. Porsches are pleasant. Exercise should be about as pleasant as licking out the inside of Michael Jackson’s glove (the one he was buried in).

 I mentioned this in the first part of this article, but this is such a crucial point I am going to make it again. If you can consistently find ways to shock your body; so that exercise never stops getting harder and harder, you will join an elite and miniscule club of human beings who actually get it. The rewards for being a member of this club are fucking amazing. Your health will improve, your body will transform; your whole life will change for the better.

The Buddha was a reasonably switched on guy; he made one or two insightful observations about life. One of these was that the human condition is to suffer. So we are all a bit miserable; it’s not the end of the world... you could be Bulgarian.

 Exercise is one of the very few things in which you can constantly be moving forward. Whatever substances may be hitting the fan of life, with exercise, you have positivity on tap: 3, 4, 5 times a week.

 I digress. The purpose of this article is to outline ten common sense and effective ways in which you can decimate the plateau you are sitting on and start making real gains in size, strength, body fat reduction… whatever.

 Before I begin, I want to make the point that although the body is clever, it’s not a miracle worker. The techniques I am about to explain will only work if you give them a decent trial. I therefore advocate selecting one or perhaps two ideas and implementing them into your exercise regime for one month. At the end of 30 days, assess where you are and the impact the changes have made; then perhaps trial a few more.

1. Journal – I know I’m not going to be winning the Nobel Prize for innovative thinking by suggesting this, but I honestly believe that this is one of your most effective weapons in the War on Plateaus. Keep track of your exercise achievements. You don’t need to be one of those geeks who scribbles into his little book at the end of each set; just use your mobile phone. Save your best 3K and 5K times, interval running information as well as the weights you lift.

 Exercise is very similar to pornography; after a few months, the same stuff just doesn’t have the same effect. Keeping track of your gym performance reduces the chances of plateaus because your targets are constantly on display. Each time you step foot in the gym, your goal is simple: to improve on your previous performance.

2. Plan – The majority of people turn up to the gym and then make their workouts up as they go along. I used to turn up in the gym with loads of enthusiasm and energy. The pain and boredom kicks in, the workout tails off and I would leave. That’s because I am a creature of logic and unless it’s a really bad blow-job, if something hurts, I’m not going to carry on. The problem with making stuff up in the moment is that you’re not going to choose to do more when you are in the middle of an unpleasant or painful activity.

 If you plan what you are going to do before you hit the gym, you can give it the Billy big bollocks. It’s easy to do a lot of exercise when all you are doing is typing it into a note in your phone. When you hit the gym, all you have to do is follow the plan. Even if you don’t always finish, you will get a lot more done if you do things my way. Over the course of a year, you will do thousands more reps, you will run or row so many more miles and you will literally burn tens of thousands more calories as a result.

3. Dirty compound day – When it comes to heavy weights the majority of men split the body up into six parts and then smash one or two parts per session. Chest and biceps, back and triceps etc. While this method undoubtedly works, the repetition of the same movements and lack of variation make it susceptible to plateaus.

 Over a one month period, each time you visit the gym, instead of splitting it up, look to smash the entire body using some really stinky compound moves. Try doing 4 sets of squats, deadlifts, clean and press, weighted pull-ups and bench press. Go as heavy as you can in each of the 20 sets.

 The benefits of this are numerous:

Firstly, it will dump enough testosterone into your blood to give Hilary Clinton a big thick beard. Yes I know she has an impressive moustache already, but I said beard. Testosterone is the male growth hormone; it synthesises proteins and builds muscle by repairing muscle fibers damaged by resistance training. Lower testosterone levels therefore limit size and strength gains. Big multi-joint, compound movements release more testosterone into the blood than single joint, isolation moves because they stimulate a larger amount of muscle mass simultaneously.

 Try to get away from the “if I don’t hammer one or two body parts, I’m not working anything hard enough to make it grow” mindset. Open your eyes to another way; these workouts will make your entire body grow.

 Bodybuilders love their muscles, but they don’t seem to care about the most important one. Without this muscle, they would drop down dead. I am of course talking about their penises. Only joking; I am talking about their hearts. They like to spend 3-5 minutes resting between sets and are usually totally allergic to cardio because of its catabolic effects (tendency to break down muscle). Big muscles with a big appetite for oxygen, but a weak heart to supply is clearly a recipe for disaster. Compound moves smack your muscles, but they also smack your heart.

 When you get into weights, you soon recognise that the goal is to smash your muscles as hard as you can. This can become quite a tricky task when your body adapts to the split routine method. If you aren’t trained to take it, nothing smashes your body and mind harder than a dirty compound day. The sensation is totally different from a “regular” weights session; it's like you’ve been drugged, then buggered. You don’t even need to look at the scientific evidence that proves it works, the muscular exhaustion you experience is so deep; you know it’s doing you some serious good.

 Overtraining can be a problem with this type of exercise. I would recommend 3 heavy compound weights sessions per week; 4 if you are in excellent condition. If you get big energy crashes in the day or feel completely exhausted in the mornings, you need to ease up a little.

4. Legs – When you train your legs, you aren’t just building muscle in your legs. Leg exercises and specifically squats release 70% more testosterone than any other compound movement. As discussed, testosterone is the human growth hormone and is one of two well know substances that are made in your balls. The busier your balls, the more growth hormone in your blood, the faster your muscles will grow. Unless you have some assistance, very few activities makes you balls work harder than a heavy legs workout.

 This is why steroids are made up of derivations of testosterone. Morons with no idea about the potential health implications or indeed what a good body actually looks like then take steroids as pills or inject them into their bottoms. In this way, bodybuilders are similar to George Michael, except George uses an alternative type of needle. If I was a cheesy twat who liked using puns, I would probably say something like "Wham… straight in."

 The brain detects the presence of extra testosterone in the blood and gives a chemical signal to the balls that says something like: “Oi, lads. Not quite sure what’s going on but we’ve got a shit load of testosterone up here, can you chill out a bit?” The balls obey and because their workload is reduced, they promptly begin to shrink. So the next time you see a bigorexic musclehead wearing ripped fabric tops and baggy 80s trousers, spend 45 minutes thinking about his balls. As well as having the shoulders of a Silverback gorilla, he will also undoubtedly have the testicles of a domestic gerbil. Well done.

Because they don’t have the pulling power of the chest or guns, legs are the most undertrained muscle group. If I work with a guy who is a “hard gainer” (someone who finds it incredibly difficult to add muscle mass), I will put his legs through hell. The resultant hormonal change creates the environment where your entire body is growing. If you are stuck on a plateau and don’t train your legs, change your ways.

5. Sprints, sprints, sprints – I’ve already written a big article on sprints and their relative benefits, so I will just summarise here (if you want the full rundown, check out my blog article). In my opinion, they are far superior to longer traditional endurance runs. They create a calorific “afterburn” effect (EPOC), they are less catabolic and will spare muscle, kinder on joints, great for your heart and lungs and raise your cardiovascular efficiency / fitness levels as quick as anything else will. With the exception of Steven Hawking, everyone should be doing sprints.

 Interval training is exercise in stages that alternates between high and low intensity. This is another excellent form of cardio that yields many of the benefits of sprint training. If you are struggling to beat your best 3K time or you can’t seem to make an impact on the spare tyre, ditch the long endurance runs. Do 10-15 sets of 200m sprints up a hill every other day for a month. Everything will be different by the end of that.

6. Jump training – Also referred to as “plyometrics,” it involves jumping by creating the most amount of force in the shortest possible time. A much under utilized form of exercise, which can yield quite excellent results.


 Plyometrics improve neuromuscular efficiency. Whereas weight training makes your muscles bigger, plyometrics help ensure that the muscle is in excellent working order. Benefits include: improved muscle response time, increased muscle tone, improved balance and flexibility leading to a reduction in injuries and a massive calorie burn.

 The reason why I like this form of exercise is because it’s an absolute killer. It's unique because you can give your absolute maximum effort to each repetition. Your heart rate and caloric expenditure goes through the roof as you literally toss yourself around the gym (perhaps not literally). I don’t like the thought of my pecs getting any smaller, so I like to combine these exercises with weights. My favourite two moves are jumping squats with heavy dumbbells and bench jumps with a 10-20Kg plate.

 Try supersetting these with your traditional workout. At the end of each “normal” set, add in 10 squat jumps or bench jumps. At the end of the workout, you will be in a very bad way.

Be careful during landing. Potential for injury is highest when the body meets the ground. Like Elton John in the changing room of the Australian women’s netball team, your joints must not be stiff. Land like a cat; allow the legs to work like shock absorbers with the force smoothly transferred up the leg.

7. Goals – Whether it’s a bodybuilding show, the Men’s Fitness Cover Model Competition or just a triathlon, the most motivated people are working towards something. Human beings thrive on setting and breaking goals. If the above ones are a bit dramatic, do something closer to home: 16 workouts in a month, an inch on the guns or 30 seconds off your 5K time. Get a goal, write it down and then do everything in your power to achieve it.

8. Prioritise – If you are male and you go to a gym, I bet you prioritise weights over cardio. Get away from the idea that a month of cardio is going to destroy all your hard work, it won’t. You may lose a tiny bit of muscle, but you will also strip back the layer of fat that stops anyone from ever seeing them. Big bloaty bodies are rank. This may sound like a wanking euphemism, but you’ve spent so much time and effort building it up, why not polish it off?

9. Nutrition - If you regularly exercise, the likelihood is you keep one eye on your diet; try using two. Eliminate Maccy Ds. Make a conscious effort to up your intake of whole fruits and vegetables. Eat massive clean salads full of leafy greens as many times as you can. Give up fruit juice. Ditch desserts. Remove Olive Oil from your diet; it's 100% fat and doesn’t contain any of the goodness you have been told it does. Stop getting pissed; i apologise, reduce getting pissed. Get rid of useless white carbohydrates; they are not born white, they are refined so that more people want to stick them in their gobs. Problem is, it rids them of fibre, phytonutrients, vitamins and minerals. Processing is the culinary equivalent of cutting off Casanova’s length.

 I don’t like to get too technical with this stuff, but I thought this makes the point quite well… Compared to whole wheat, white bread and pasta are missing the following:

 - 62% of the Zinc
 - 72% of the Magnesium
 - 95% of the Vitamin E
 - 50% of the Folic acid
 - 72% of the Chromium
 - 78% of the Vitamin B6
 - 78% of the Fibre

 Low fibre, refined carbs are almost as damaging as white sugar. Carbohydrates are to nutrition what the brace position is to horrific aeroplane accidents; absolutely useless. The difference between a good body and a great body is almost always dietary dirtiness. Food plays a pivotal role in body metamorphosis and wellbeing in general, so perfect your diet for a month and see where it takes you.

10. Personal Trainer – Yes it’s annoying, yes they cost money, yes most of them are dicks, but if you get a good one, they are worth their weight in gold. Professional athletes and sportsmen know more about exercise than almost anyone on the planet and they still have trainers and coaches. This is because it is an irrefutable fact that you cannot push yourself as hard as someone else can. If you are having problems finding a good PT, I have an article in October's Mens Fitness that will help you out. Book 3 times a week for one month. Budget for it. Tell the PT you want to see what is possible in 30 days. Make it a challenge. Tell them you want to be tested. Enjoy.

 As I just mentioned, I'm about to start a column in Mens Fitness. The articles will be different from ones on my blog (If they weren't, I would obviously be arrested). If you enjoy the blog, please show some love and pick up a copy of the magazine. I had my photos taken a few days ago and rest assured, I look like a complete and utter twat.

 Peace, love and see you in Barasti.

 Phil x
 Posted 24th September 2010 by Phil Parkinson
   

 View comments  Aug
27   The truth about six-packs


 What am I?

 - The women of Africa wash their knickers on me.

 - You can’t buy me during Ramadan.

 - I have more pulling power than Justin Timberlake driving a monster truck on kerosene, wearing a crotch-less sequin thong.

 - I am rarer than a steak that’s been cooked with a hairdryer; one of those travel ones.

 - I am the most ubiquitous symbol of elite male health.

 - You want me, I want me; our Nan’s aren’t bothered.

 I am of course talking about the fabled six-pack.

 Now be honest: Is your gut repulsive? Can you count your packs on one finger? Do you lean back and tense in photos? Do you now need a mirror to catch a glimpse of your little friend?

 If you answer yes to one or all of the above questions, then the next few thousand words might just help you out.

 It is now a criminal offence to publish a men’s magazine without putting these words on the cover: “Get a six-pack in 4 weeks.”

 You would have thought with all this information so readily available, it would be easy to park one of these on the front of your body… it’s not.

 Why?

 Firstly, the emphasis of these articles is wrong. They seem obsessed with explaining the latest weird and wonderful core movements. This perpetuates the misconception that if you do enough abdominal / core exercises, you will get a six-pack.

 That’s not right. It’s wrong. It’s kissing your grandfather and slipping in the tongue wrong.

 Core development is important, but equally vital, if not more so, is the reduction in body fat percentage. It doesn’t matter how developed your abs are, if they’re cloaked in a pub gut, no one’s ever going to make their acquaintance. Conversely, you can have a six-pack without doing a single sit up if you are lean enough.

 If you are one of the three billion men on planet earth who wants one, you need to recognise that it’s not just about working your core for ten minutes at the end of each workout. The wise man performs an abdominal spit-roast and attacks from both ends: muscle on, body fat off.

 The next turd in the punch bowl is the fact that after a very short period of time, core and abdominal exercises won’t actually yield size gains.

 It’s seems a little counter intuitive to suggest that if you do 1000 sit-ups a day your abs won’t actually grow a great deal. Or is it?

 In order for muscles to grow, they need to be put under a certain level of stress. Under heavy weights, muscles are broken down. The body uses proteins to repair them and incorporates more muscle fibres, thus they grow in size and strength. This is the basic principle behind bodybuilding.

 It’s relatively simple when you are growing your biceps or pecs. Lift heavy weights to break muscle down. It grows back bigger and stronger to adapt. Increase the weights to overload the muscle again and force it to continually grow.

 The problem becomes more complex when we switch to the midsection. It is extremely hard to add weight to the abdominal move without putting an unsafe level of stress on the lower back. As of yet, no one has been able to figure this little quandary out. If we want to burn those muscles out, our only option is to do 30, 40, 50, 1000 repetitions in one sitting. High reps will lead to gains in strength and efficiency, but not size.

 If you want a sex-pack, you need to achieve excellence in three key areas: core plan, cardio plan and food plan.

 Core plan:

 We can’t really grow it. We can get a six-pack without exercising it. Why train it?

 Running, walking, sitting, standing, pushing, pulling, masturbating; your core plays a fundamental role in almost every common functional movement. It stabilises the body and enables force to be transferred to your limbs. The stronger your core, the heavier the weights. The heavier the weights, the bigger the guns. Let’s get crunching.

 A strong, efficient core will improve posture and stabilise your spine, thus reducing the occurrence of physical injuries. Low back pain effects 80% of people at some point in their lives and accounts for more sick leave and disability than any other medical condition. If you want to be in the 20%, train your core.

 Train abdominals first - Most people who lift heavy weights will train their core at the end of the workout, after they have given all their strength to their chest and biceps. Heavy weights aren’t exactly rock and roll, but your core is probably the most boring body part, which is why so often it receives neither the time nor effort required. Most people just want to get the hell out of the gym. Training core at the start of the workout will ensure you hit it when strength and motivation are high, so you have maximum chance of tearing it a new starfish.

 Superset - Not just one or two, but seven, eight, nine exercises. Do forty if you can. Back-to-back with no rest period. Work until the only thing stopping you from throwing up is the fact that you can’t physically bend over. This is for several reasons. Firstly, your abdominal muscles have great muscle memory and are extremely strong. After a few weeks of ab training, it becomes hard to give them a proper seeing to. Aggressive supersets will up the intensity at which they are made to work. Secondly, there are more than just abdominals that make up the core; the more movements you perform, the greater the chance of working everything. Thirdly, the endless repetitions that come with consecutive exercises burn more calories, which will at some point, come from fat.

Hang off stuff – Hang off a pull-up bar and raise your knees to your chest; slowly lower and repeat. To make it harder you can raise your knees to your elbows. Harder still is to raise straight legs until they are perpendicular in front of you. Even harder is to then twist those straight legs left and right like a car windscreen wiper; they are an absolute killer. Hanging movements are the most effective core exercises. Very tough and therefore very good for you. This is because the legs and pelvis you raise from a hanging move are heavier than the head and shoulders you raise in a more traditional abdominal move. Your core is therefore worked harder without putting extra stress on the lower back. Leg-dominant abdominal movements help to target the tough to hit lower abdominals, giving you those carved out bits that seem to work like Viagra for women.

 Hanging off things is also extremely difficult. You work your grip, forearms, biceps and shoulders as well as use loads of calories just by hanging onto that bar. Try to use your natural grip, as this is harder, but if you find yourself slipping from the bar before your abs are beaten, get some hooks / grips.

 Squats and deadlifts – King and Queen of exercise movements. Most people are now aware that they are not just a leg move and in fact, strengthen and sculpt your entire body. Most people are unaware that they are excellent for abdominal development. So good, some experts believe these big compound moves are superior to the more traditional isolation moves, such as sit-ups or crunches.

 Your core is made to work extremely hard to transfer the massive forces required to perform squats and deadlifts. Touch a mate’s core when he is performing a heavy squat and you will see what I mean. Make sure he knows why you are touching him though; you don’t want him getting the wrong idea and inviting you to do some “stretching” together in the steam room.

 These full body moves are absolutely exhausting and therefore burn a lot of calories. Anything that does this while smashing the core to pieces is an essential part of any six-pack routine.

 Ab Ripper P90x – Type that into youtube and you will be greeted by the finest ab workout I have ever seen. Add in a few hanging exercises and you will have a core routine that’s bigger than Jamie Oliver’s tongue.

 Mix it up – a quick youtube search will reveal that there are more exercises for core than any other body part. Use this to your advantage and regularly mix your core moves up. Don’t be one of those people that repeat same tired moves every time you exercise. Your core will adapt very quickly and the effectiveness of those moves will diminish.


 Cardio Plan

 If you want a six-pack, you need to be leaner than a whippet’s ankle. Nothing rids the body of fat like intense cardiovascular work. I know cardio sucks, but it’s something we have to do. There’s more chance of Gordon Ramsay calling his next cookery book “The Secrets of Smooth Skin” than you getting a six-pack without doing cardio.

 Sprints – These are at the top of the CV tree. EPOC stands for Excess Post-exercise Oxygen Consumption; it’s like a calorific afterburner in which the body continues to use energy to bring it back to a resting state when you finish exercising. The more intense the workout, the greater the EPOC; sprints make you work harder than a pornstar with a mortgage. Forget all the technical stuff and have a go yourself. Perform ten sets of sprints and see how long it takes for your body to bring you back to a genuine state of rest. No laboured breathing, sweat or red face.

 Sprints shock the body and forced it to use tons of calories to bring everything back under control. The most important muscle, your heart, gets a real workout every time you exercise in this way. Sprints are also less catabolic and therefore will not eat into your muscles the same way longer endurance runs will; this is why marathon runners look like they need a bloody good meal and sprinters look like Gods.

 For the reasons listed above, interval training (alternating periods of high intensity and recovery) is also an excellent form of cardiovascular training. Prioritise sprints and intervals over slower paced, endurance type runs.

Try to train in this way at least three times per week. If that seems like a lot of cardio, it is; and if you are serious about getting that six-pack, you will do it. Most men need to raise the priority of their cardio in their exercise plan. Many guys get hooked on weights at the expense of cardio and end up looking big, bulky and bloated. You will end up in a pair of those baggy material trousers, wearing a bum bag. You will start to talk like you have actually had your brain removed from your head and you will begin to believe there is a link between the size of your manhood and how much you bench. Don’t fall into this trap; they are “bigorexics,” and they look rank.

 Progression – The body will adapt even to sprints or intervals. When it does, the all-important EPOC and therefore total calorie burn will reduce. It is therefore crucial that you continually raise the intensity and volume of your cardio. Increase sets, reduce the rest periods, add in a gradient or just run faster. Always make a note of what you did and next time, try to beat it. Get creative and be brutal; six-packs gravitate towards people with a nice big pair of cardio balls, not a nice big pair of 80’s gym pants.

 Test - Run 5K once per week as a fitness benchmark; your goal is to beat your previous time. If your sprints and intervals are hard enough, it will reduce every time you hit the treadmill.

 If you have knee, lower back or other injuries that prevent you from running, after consulting your GP, you should try the rowing machine or the bike. The same principles behind intervals and sprints can be applied to all forms of cardio equipment. I choose the treadmill because it’s the hardest, but in reality, the machine’s irrelevant; what’s important is that you are absolutely smashing yourself.

 Food plan

 Stomach fat is some of the most stubborn and if you are going to shift it, you need everything working in your favour. Expecting a six-pack to appear while you’re making Makky D’s disappear is about as intelligent as Mr Helmet calling his son Cheesy.

 Fifty magazines aren’t big enough for a complete resource on diet and nutrition. The topic is vast, so I’m going to concentrate on a few concepts that will give you the most bang for your Dirham.

 Carbs - Reduce your carbohydrate intake as the day progresses. If you are going to have a carb-heavy meal, make it breakfast. Carbohydrates are the body’s first source of energy, and at no time in the day does the body need energy more than when it awakes from the 8-hour starvation period we call sleep. Taking on carbs this early gives your body all day to use them up, so they don’t get left in your stomach and turned into a flAB barrier.

 Begin to taper carbs off at lunch. Swap the mashed potato out and an extra portion of vegetables in. Or do what I do: order an extra portion of veg and give your mashed potato to a friend; it’s great fun watching others get fat while you are stripping down. Motivating too.

 Reduce simple carbs, or preferably, eliminate them altogether; no white rice, pasta, bread, potatoes or noodles. Eating carbs in the evening is particularly unnecessary because your body doesn’t need energy to go to bed and rest. I know we do things in the bedroom that do require energy, but the wrist doesn’t use up that many calories.

 Try to make the majority of your main meals follow this basic model: A portion of lean protein and plenty of vegetables. Good proteins are: chicken, turkey, tuna, salmon, white fish and eggs. In terms of vegetables, as a general rule, dark green ones are the best: Kale, Spinach, Green beans and Broccoli are superior to their lighter-coloured counterparts. They are full of complex carbohydrates, releasing energy over time, giving you sharper mental focus, a stronger immune system and healthier skin and bones.

 Cut out rubbish - Cakes, sweets, truffles, ice creams, flans, soufflés etc. they are all the same; dietary suicide, lard on a plate. Very few foodstuffs can undo the tireless hours of graft you put in the gym as quickly as a melting slab of chocolate brownie.

 They contain masses of sugar, so every bite is brimming with calories that you then have to burn off to get back to where you were before you ate the thing. They have little or no nutritional benefit and also have a low satiety value. This is a posh way of saying: these evil little meals don’t even have the common courtesy to fill you up. Mr Kipling is a moron.

 Portion Control - Huge servings of all the right foods will still make you fat. The Japanese have a custom where they eat 80% of their food and leave the rest. Westerners, dance to a slightly different tune; they eat so much that they cannot move, and then they order dessert. Take the average Westerner and stand him next to the average Jap; what do you see? If you want your abdominals to see the light of day, better take a leaf out of the Japanese guidebook.

 Beware the beverage - Sugary drinks and sodas should be avoided like the plague. They are full of calories and have no nutritional value; they are what we gym rats call “empty calories.” If you love the taste of fizzy drinks, switch to diet. The best drink is water because it’s the life-blood of the human body and it contains no calories. When god put us together, he intended for us to live exclusively on bottles of Evian.

 Question: Why do you think fruit juice tastes so good? Answer: Because it’s full of sugar. Gulp for gulp, there is more sugar in a cup of organic apple juice than there is in red can Cola. If you have to drink juice, switch to Watermelon; it’s the lesser of many evils. Avoid Starbucks and coffee shops in general; they will serve you huge milky / chocolatey drinks such as cappuccinos, lattes, mochas and frappucinos. These are full of fat and contain anything from 200 to 500 calories.

 Alcohol – You will struggle to get a great physique if you drink heavily. An average alcohol binge is roughly 3000 calories; more than your average daily requirement from food. Considering the most intense hour-long workout will burn around 800 calories, it is very hard to progress if you are a bit of a booze-hound.

 Booze doesn’t just ram you full of calories; it’s kind enough to generate a number of additional issues:

 - Post bender, your blood sugar levels drop and you will crave high sugar/simple carbohydrate foods such as bread, butter, cakes, biscuits, chocolate, kebabs, chips etc.
 - Alcohol is the first source of fuel your body will burn, ahead of protein, fat and carbohydrate. This means that if you eat and drink at the same time, even the good sources of food may be digested too late and are therefore more likely to be stored as fat.
 - It affects the quality of your sleep. You don’t get deep sleep (Rapid eye movement), so your muscles do not get the full repair they need.
 - It makes you tired the following day and means your performance in the gym is likely to be affected.

 Alcohol is a quadruple whammy, so if you want to start saying yes to your abs, then you better start saying no to Barasti.

 Conclusion: Be realistic; sculpting a sexy midsection takes time. Don’t fall for the 4-week promise and then get disheartened when a month later you aren’t quite ready for the front cover of Men’s Fitness. If you aren’t able to demonstrate month upon month of discipline in the areas of core, diet and cardio, then you might as well keep polishing that mirror.

 Peace, love and see you in Barasti.
 Posted 27th August 2010 by Phil Parkinson
   

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9   Exercising with a fanny


 I was recently contacted by a beautiful young woman with a fanny; she was interested in an article I had written about diet and nutrition. Quoting from her message:

 “The food stuff I think girls really relate to, tell a girl what to eat over doing sit-ups… they will.”

 This of course insinuates that in the quest to look good on the beach, girls are more likely to diet than exercise.

 This got me thinking.

 The points I am about to make could be perceived as controversial, so to limit the fall-out and prevent absolute annihilation of a pretty pedestrian sex-life, I am going to kick things off with a disclaimer:

 Although I regularly get off with loads of guys and have actually penetrated my best mate’s anus, I am in fact straight. I love women; they are my favourite type of human being. If I was washed up on a desert island, I would go straight to the lady cave. When admission is declined and then declined again, I would chill with the gay men (chill, not drill), then straight men, then lesbians… everyone hates lesbians.

 Even though I find puns absolutely pathetic, I would still say: I’m a big fanny fan.

 Now I’m going to decimate any brownie points I may have just notched up.

 A lot of women see eating the right foods, or worse, not eating food at all as a legitimate way to get in shape. I wonder how many girls reading this believe in the: “why do I need to exercise when I can just have air for lunch?” approach.

 Exercise cuts fat but so does starvation.

 True. But this is also true:

 YOU CANNOT GET A GREAT BODY THROUGH CLEAN DIET AND STARVATION.

 Sorry to be the bearer of bad news ladies.

 Anorexia, bulimia, skipping meals or even healthy eating choices will at best deliver to you a skinny body. As you age, if you stay ultra strict with your food, you can expect your skinny body to become a skinny and loose body.

 Don’t expect a nice set of legs, a great arse or a genuinely flat stomach to miraculously appear just because you cunningly manage to dodge three square meals a day. Without youth in your corner, or a ridiculously fortuitous set of genetics, it is physically impossible to get a tight, fit body without engaging in regular exercise.

 From a behavioural perspective, there are few things in life less attractive than a girl who doesn’t eat. I digress.

 While your diet is important, using food as a weapon in the “Battle for Size 6” smacks of a shortcutting mentality.

 Look for short cuts when you are getting your bikini lines sorted, not when you are trying to sort out the contents of your bikini.

 Male or female, most people are totally clueless when it comes to exercise, but, in my opinion, girls get it more wrong than guys.

 A lot of women fall into the trap of wanting to get in shape for a specific period of time. There always seems to be a birthday, wedding or holiday that they need to lose a few pounds for. As with a lot of “womanisms,” this leaves me scratching my head.

You have let yourself go to the point where you feel you need to do something about it. You have chosen a specific day in which you want that something to have been done. You hit the gym with gusto; using a potent combination of uphill walking and the cabbage leaf diet to guaran-god-damn-tee you look like a whippet on your cousin’s big day.

 Just a few questions:

 What happens the day after? Does your desire to stay in shape suddenly evaporate because you looked good for 6 hours? What about the next 30 years? Are you happy to let the weight pile back on, or are you going to do the smart thing and wait till Summer 2011, 4 weeks before your next birthday to go on your next fitness crusade?

 Getting in shape is not a part-time gig; it needs to become a part of your life, for the rest of your life. 3 to 5 ass kickings a week, 52 weeks a year (give or take the odd bender in the South of France). While this may be a bitter little pill, if you want to sort your body on a more permanent basis, I assure you, it’s a pill you need to swallow. Always swallow.

 Another mistake a lot of women make is to rely on youth to keep you in shape. I’m sure we can all relate to the fact that when we are young, it’s a lot easier to stay in shape. I used to be able to eat 3 junk meals a day, do little or no exercise and still have a decent physique. I could literally lose weight through masturbation alone; technically I still can. The problem with relying on your age is that we don’t stay young forever. Every year we stick a mile on that clock, our metabolism slows just that little bit more; it gets harder and harder to get or even stay in shape.

 I know so many women who have reached their mid twenties who are now really struggling because their bodies have suddenly slowed down. Weight starts to pile on and they have no idea what to do about it. Exercise is completely alien to them, so they don’t have the tools to correct the situation. This wouldn’t happen if they made exercise a part of their life from the start. Even if you are 18 and you feel and look great, you should still be exercising at least 3 times a week. If not for aesthetic, then all the other benefits that I will list later on. Look at it as the greatest investment you will ever make.

 On with the persecution.

 When a new piece of technology comes out, there is usually a small sub-set of society that rushes out to buy it. Marketers call them “early adopters.” When the iPod was launched, early adopters rushed out to tech-stores, picked one up, told the world that they were good and then everyone else piled in. New tech early adopters tend to be male, aged 18-30.

 Every now and then, a “revolutionary” new piece of technology finds its way into the health and fitness arena. Another bright orange American, caked in Lycra, claiming you can annihilate your bingo wings while getting a manicure. The both side up “BOSU” ball, the running shoe with the unstable heal, the power plate and so on. Interesting to note that the early adopters for this type of product are still 18-30, but this time, they have breasts.

 Is this phenomenon borne out of a genuine desire to experience these latest technologies, or are the girlies way more interested in finding that elusive shortcut? I think it’s the latter. The problem you have is that new tech exercise gadgets are usually about as useful as shit flavoured ice cream; gimmicks designed to shed your wallet of dollars, not your body of fat.

 These products aren’t just useless; they also perpetuate the myth that there are easy ways to get in shape. There aren’t.

 Leave your novel at home and forget about the preposterous fat burning zone. Determination, commitment, sweat and your pain threshold; these are the things you should be test-driving. Hard work gets results, and it’s this hard work that a lot of women try their best to avoid when they hit the gym. You are only cheating one person.

 Effective exercise is like anal sex: something you dread, excruciatingly painful during and delighted when it’s all over.

 While there are a number of reasons why people exercise; for me there is only one. I want a nice body. It makes me feel good every day and when I feel good, I am more positive, productive, proactive and anything else that starts with the letter ‘p.’ I’m just a better version of me. It’s nice to know I can run 5K and my chances of dropping down dead from illness are much less but those are just happy bi-products to me. I want a ripped back, arms that girls want to have sex with and those bits at the bottom of your abdomen that made a gay guy once shout at me from across the street:

 “Nice cum-gutters mate.”

 Thank you sir.

 I think the majority of us are the same; we are an aesthetically driven people. And while some people (usually chunky) would argue that a good body is just a vacuous pursuit and there are more important things in life, I would disagree.

 I believe that our creator had a very specific idea of how he wanted our bodies to look. He made everything else look pretty damn fine, why not us? Guys should have bodies like Brad Pitt in Fight Club and girls should look like Ukrainian gymnasts.

 But there was a problem. He didn’t just bless us with our bodies; he was also kind enough to throw free will into the equation. Free will to create and inhale Crispy Crème doughnuts by the tray. He gave us hops and yeast so that we could invent Barasti. And while he intended us to be legging it about the place killing wild boars and sacrificing virgins, he also allowed us to create offices, phones and situations where we could sit in the same place for 9 hours and jerk off to Microsoft Excel.


 It’s no wonder then that the most of us don’t look the way God intended. In my humble opinion, it’s one of life’s great tragedies that we have allowed ourselves to desecrate something so beautiful.

 Take a look at the world around you guys; everyone is packing it on. When I walk through the Dubai mall, I know there is more chance of seeing a Chinese Snow Leopard giving birth than one human being who isn’t bent out of shape.

 In a world where men are just as likely to be bent, why am I picking on the girlies?

 At the risk of sounding a bit sexist; I believe it’s more important for girls to look good than it is for guys.

 Just look at our biology. The guy (or girl ;) who created us was pretty smart. So smart, they inserted some behavioural coordinates deep into our DNA. These behaviours are hardwired into us, so no matter how much wisdom we ingest from the likes of MTV and Heat Magazine, there will always be certain overriding forces in our lives. In this case, the coordinates help to ensure reproduction and the continuation of the human race.

 Women are programmed to look for a dominant, alpha types who can give them good strong genes and protect their children.

 Men are programmed to look for beauty, both in face and body.

 The testosterone coursing through our balls also ensures that we are suitably promiscuous to help continue God’s work. It’s a holy pilgrimage girls; we are simply doing God’s work.

 As unfair as this may seem, we live in a world in which one half of the human race experiences the first and most powerful shot of attraction based on aesthetics.

 The evidence to support this is all around us.

 Magazines are saturated with pictures of female sex symbols. Marketers use pretty promotional girls to extract information from you in shopping malls. If Derek from Clapton approached you in a shell-suit and asked about your purchasing habits, you would quite rightly tell him to get lost. If Charlotte from Colchester came over in a short skirt and a low-cut top you’d volunteer your pin code before she even opened her mouth.

 You sell a product to a woman by accessing her emotions; you sell a product to a man by accessing his balls, or at the very least suggesting that if he buys a product, he will increase his chances of emptying them. Sex sells. Men are suckers for this and always will be; not because we are inherently stupid (although of course we are), but because we are genetically programmed to find this stuff overwhelmingly attractive.

 I can think of two professions in which women regularly out-earn men: porn and professional modelling. Successful female models can be millionaires many times over; the earning potential of male models pales in comparison. This is simple supply and demand economics; more men want to look at pretty women than women want to look at pretty men.

 Have you ever seen a beautiful woman on the arm of an average looking man? Why then don’t you see good-looking men hanging onto absolute rotters? Interesting isn’t it?

 Although the laws of attraction may seem a little brutal, they are absolutely necessary. Men must be horny little devils; the continuation of the human race needs us to run around trying to put it about a bit. It’s a tough job, but someone’s gotta do it. Without the overwhelming urge to do really rude things to every attractive woman they come across, there wouldn’t be 6 billion human beings on earth today.

 So a woman’s looks are very important; and whether they are conscious of this or not, they seem to be more than willing to operate within this paradigm.

 Sunbeds, fake-tan, false eyelashes, synthetic nails, stiletto heels, two bras, chicken fillets, hair colours, hair extensions, breast extensions, lips fillers, face-packs, manicures, pedicures and we haven’t even started on make-up or clothes.

 It’s a smart move too. Looking good increases the chances of them successfully completing their genetic mission: to find a man who will protect them and give them good quality babies

 Compared to men, women truly are masters of the aesthetic universe; a fact which leads me to one very simple question:

 Why do you happily pour all of your resources into perfecting every single detail of your appearance, and then let your most powerful asset fall into disarray?

 I hear this sentence all the time:

 “I don’t have time to exercise, I’m too busy.”

 Let me get this straight. You can spare hours in the mall hunting down that killer dress, hours in the treatment room with your face covered in cucumbers while your nails get glued on. Time for multiple applications of fake tan, an afternoon to get your hair cut, coloured, blown dry and let’s not forget, the hours of face-paint application where the entire masterpiece is bought to a crescendo at 8pm on a Friday night. It’s hardly a wonder you can’t find time to exercise.

 You spend a day a week making sure you look good for a couple of hours on a Friday night and at the end of the night, the majority of your “work” ends up in the sink, or if you’re lucky / unlucky, on someone’s pillow.

 I think most women have got their priorities wrong.

 If looking good is your bag, you should make time for an activity that will make you more attractive than any single product you could strap, glue, weave or paint onto your face, head or body. This asset will also stick around long after those fake eyelashes have found a home in the bathroom bin.

 I know we’re talking looks, but an honorary mention should go to this little lot:

 - Exercise will prevent and cure diseases that kill more people on planet earth than any other; stuff like heart disease and obesity.
 - Exercise will improve strength, flexibility and balance and thus reduce the number of times you get physically injured.
 - Exercise will give you more freedom to put what you want in your mouth (don’t be rude).
 - Exercise releases endorphins; endorphins feel good.
 - Exercise can be a constant source of positivity in your life. It’s hard not to be happy when you are developing the arms of an athlete and your arse looks like it belongs on a thoroughbred racehorse. It feels seriously good knowing that each day you are waving goodbye to that layer of body fat that makes you sad every time you look in the mirror.

 For whatever reasons there is often a fundamental disconnect in communication between men and women.

 These questions: “Have I put on weight?” and “What do you think of this dress?” are always met with the following answers: “No” and “You look lovely.”

 But what if your girlfriend has clearly put on 10 pounds and her dress is disgusting? I bet my Toyota Yaris that the above answers will not change. The truth is sidelined for the words the man thinks the woman wants to hear.

 I therefore want to close this article with a bit of straight talk; clearly there hasn’t been enough already.

 Whether you admit it or not, you all dig attention from guys. Who doesn’t like to know that other people find them attractive?

 Girls, do you honestly know how attractive a girl with a great body is to a guy? It’s like Elton John finding out that David Furnish has got an extra bottom. It jams our senses and makes us want. Do you not want that level of attraction? The evidence suggests that you do; so why then do so many of you not do the necessary to secure it?

 Our genetic differences means that women find it easier to attract men but harder to keep them whereas men find it harder to attract women and easier to keep them. Of course, there’s way more than just how you look determining whether your man will have to “work late,” but it won’t do any harm if you have the best arse on the street.

 I know exercise hurts; pain isn’t pleasant; but life is full of sacrifices. You make them everyday.

 - Do you enjoy the intense boredom of sunbathing?
 - Do you enjoy having to fly home to attend your Goddaughter’s christening?
 - Do you enjoy being put under general anaesthetic, having your chest cavity sliced open and filled up with silicone bags?
 - Do you enjoy your office job, being told what to do by your David Brent boss?

 You put up with inconvenience of the above because in your eyes, the ends justify the means. Tanned skin, social duty, massive boobs and money clearly have enough intrinsic value for you to go through the “pain” of acquiring them.

 What about having a body that makes you feel good rather than shit every time you look in the mirror? What is that worth to you? If you aren’t prepared to put the effort in, you have no right to moan or get upset when your body doesn’t look the way you want. Life is one giant series of actions and consequences; if your actions are inactivity plus Burger King, then the consequence is that you become the Whopper. The irony is, you always do “have it your way.”

 With the utmost respect, if you don’t exercise regularly, you are an idiot. This decision will have a negative physical and emotional impact, if not now, somewhere down the road. If you are using the gym but not getting results, you probably fall into the “10 minutes on the treadmill, 10 minutes on the cross-trainer and a load of crunches” gang, then you deserve praise, but you must know that you are still somewhat wasting your time.

 Although business development was not my intention, in the money you would drop on a new handbag and the time it takes you to get your hair done, I can show you how to completely change your relationship with exercise, forever.


 So what’s the purpose of this article? I hope it’s obvious that it is NOT to take a cheap shot at women. It would be great if this article provided a catalyst to get more women exercising. I would argue that over a decent period of time, exercise is one of the most important keys to leading a happy and balanced life; it really is that powerful.

 And besides, the fitter you all look, the more of you there are to chase around the bar.

 Peace, love and see you in Barasti.
 Phil x
 Posted 9th August 2010 by Phil Parkinson
   

 View comments  Jul
24   Your Physical Panacea? Plateaus (Part 1)

 Plateaus are like oversized suppositories; a massive pain in the arse.

 One of the keys to an effective exercise program is that it is constantly progressing; it should never stop getting harder. There is a very good reason for this.

 The body is a clever piece of kit; it’s an adaptation machine.

 When you lift heavy weights, your muscles are broken down. The body uses proteins to repair this muscle. When it reforms, it incorporates more muscle fibres, therefore growing in size and strength. So clever is your body, it actually facilitates muscle growth in order to better deal with the demands placed upon it. As long as the weight puts the muscle under significant stress, tissue will be broken down and, with correct nutrition, it will reform bigger than before. This is the basic principle behind bodybuilding.

 However, once the muscle has adapted, the same weight will stop having the same effect. The body has done its job and doesn’t need to adapt any further; your muscles will stop growing. Bummer.

 The same applies to cardio. Do a 3K run at the same speed 20 times in 40 days. At the end of your first run, you lurch off that treadmill and you feel a delightful mix of overwhelming nausea and juvenile incontinence. You fall on the floor, soaked in sweat, desperately struggling to catch your breath and hold your lunch in your body. Your heart rate is through the roof, signifying that your body is using a lorry load of oxygen to bring itself back to a state of rest.

 Fast forward to the end of run number 20 and you literally leap off that treadmill. “Is that all you’ve got?” Light sweat on the brow, a few deep breaths and you are good to go again (but of course you never do).

 Adaptation is a powerful thing indeed.

 And while it may be powerful, from a hot body perspective, adaptation is also problematic.

 The more we adapt, the less effective that exercise becomes. While it may seem preferable to leap rather than fall off the treadmill, somewhat ironically, the exercise that is going to make us look like Jenifer Aniston is in fact the exercise that leaves us feeling like we have just gone down on Margaret Thatcher.

 “Push through the wall,” “Embrace the burn,” “No pain, no gain.” All recognisable and cheesy exercise clichés, but here’s the thing: a cliché becomes a cliché because it’s a repetition of the truth; and this is the truth:

 Effective exercise should be about as comfortable as being caught masturbating by your mum and dad (this has happened to me).

 The stuff that hurts IS the stuff that works.

 With the above holding true, it is therefore most unfortunate that, as rational human beings, we automatically move towards pleasure and away from pain. This is why, when we exercise, we welcome the plateau with open arms; because a plateau signals a reduction in pain.

 For me, Fitness First represents a big collection of people who are out of shape, who want to get into shape, but have no idea how to go about it, so they do what everyone else is doing and hit the cross trainer. Fitness First is just a microcosm of society as a whole. For those millions, if not billions of people across the globe, I genuinely believe the next few paragraphs could be your physical panacea. If I can make this penny drop, your lives and bodies will change forever.

 If you want really good results, you need to change your behaviours and start moving away from pleasurable exercise. “Push” heavier weights, run faster times, take shorter rest periods or do more repetitions. You need to find ways of smashing yourself each and every time you step foot in the gym. You should leave each workout with your tail between your legs because you don’t actually have enough energy to lift the damn thing up.

 Experts talk of a magic fat burning zone that comes when we exercise at a moderate level for longer periods of time. So let me ask you a simple question that no one seems to ever ask:

 “Why aren’t the moderate exercisers ever in good shape?”

 If they have the key to burning fat, why aren’t they burning it? The “do nothing, burn fat zone” concept was invented by the same people that put backs into the seats on cycling machines and book holders onto cross trainers. That’s my personal favourite. BOOK HOLDERS on exercise machines… ha ha ha. So you can find out what’s going on at Hogwarts while you are striding your way into peak physical condition? Really?

 So desperate are we to avoid the burn, that we abandon all logic and follow this advice. We make the exercise easier and expect to get more out of it.

 It’s delusional.

 When in life, do you gain anything of value by reducing the effort involved? Do you think a 6 pack is any different?

 All the body wants to do is adapt. The more you overload her, the harder she has to work in order to do so. The harder she’s working, the faster the magic of body metamorphosis is taking place, the sooner we can all get naked, together.

 Einstein was quite a smart chap. He said the definition of insanity was repeating the same behaviours and expecting to get different results.

 So does it take an Einstein to explain why you are not getting the results you want? I think it’s pretty bloody obvious. It’s because you are stuck on a giant plateau. You are doing the same things again and again, preying for a miracle that’s never going to happen.

 You need to mix it up.

 So how can you ensure that you are moving in the right direction and never left stuck with a suppository up your ass? Funnily enough, that is part 2 of this very article and will be with you as soon as I finish writing it.

 In closing, I want to leave you with a video of me doing one day of the Shire Horse Workout. The point of this video is not to demonstrate the workout, but more to give you an idea of what a high intensity workout might look like. If you aren’t working out at this level, then use this video as a target and get to work ;)

 Peace, love and see you in Barasti.
 Phil x

 Posted 24th July 2010 by Phil Parkinson
   

 Add a comment  Jul
16   The Shire Horse Workout


Hi Guys,

Here is an exercise program I put together for this month's Mens Fitness. If you want something to take to the gym, then buy the magazine. For those of you who are cheap, or who don't live in the UAE, print this bad boy out.

I call this workout "The Shire Horse" because, quite simply, after you have completed each day, it feels like you have been taken from behind by a very LARGE country Shire Horse.

This exercise program is designed to be VERY tough. It will whip you into shape as quick as anything you can do. Most of you will not be able to complete this in it's entirety, so apply a bit of logic. Drop the weights, reps and distances and increase the rest periods. Do whatever you need to do to finish it. Write down what you did and then every time you hit the gym, try to get a little bit closer to the whole thing. Use this as your ultimate goal, find your levels and then start working towards it.

Girls, you can use this workout too, just pick lighter weights.. and every time you see 10 reps, double it. Lighter weights and higher reps along with the other parts of this workout will strip you down at quite a pace.

If you do this for one month and eat sensibly, you will see obvious changes in your physique.

Good luck guys,
Peace,
Phil
050 544 1824
-------------------------------------------------

This is a hybrid exercise program designed to build muscle, cut body fat and develop real explosive power. Dirty compound moves with heavy weights build size and strength. Ballistic / jumping movements develop speed, agility, power and, along with sprint training, send your heart rate through the roof, maximising calorific expenditure thus ensuring you look ripped to the breasts.

Exercises are performed in “superset” fashion, stacked back-to-back in groups of three or four. Each set of exercises incorporates upper and lower body explosive moves; this utilizes different energy systems and to use the scientific term: “smashes your body to pieces”… Which is what you need to be doing if you want to go from zero to action hero in a very short space of time.

To do this workout, you have to have massive balls; it’s NOT easy… but if you can stick to it, you will transform your body in timescales that will make your head spin.


Day One – Chest

Perform exercises back-to-back and rest for 2 minutes at the end of each set.
Perform each set of exercises twice.

Set 1
1. Ballistic Bench Press (10 Reps) – This exercise develops explosive pressing power in the chest and shoulders.

Technique: Place a flat bench under a Smith Rack and load the bar. Lie flat on the bench and adopt a comfortable position. Push your feet into the ground and press your lower back onto the bench. Perform a normal bench press and at the top of the move throw the bar into the air as high and as hard as you can. Catch the bar and lower it in a slow and controlled motion. Repeat. Tip – make sure the safety pegs are in use, to catch the bar in case you don’t!

2. Jumping Squats with heavy dumbbells (10 Reps) – This exercise has it all. It builds both mass and explosive power into your lower body. Squats release 70% more of the male growth hormone testosterone than any other exercise –this will lead to size gains in all areas. They send your heart rate into the stratosphere thus increasing calorific expenditure and also improve agility by conditioning your landing mechanics. If you are doing this move correctly, at about rep 6, you should want to drop to your knees and weep.

Technique: Stand with feet shoulder width apart with a dumbbell in each hand. Sit down with your hips back keeping the weight through your heels. Stick your butt out and look up to ensure a strong posture. When you reach the bottom of the squat, explode upwards as hard and as fast as you can. Land softly and straight into your next rep. TIP – Resist the temptation to make this exercise easier by doing shallow squats; the dumbbells should reach the level of your ankles before you explode upwards.

3. Press-ups to failure – Everyone knows how to perform a press-up!! Do as many as you can until you can’t lift your body off the floor.

4. 400m dash – Run as fast as your little legs will carry you for 400 metres. These quarter mile sprints strengthen your heart and improve your cardiovascular efficiency. They also create Excess Post Oxygen Consumption (EPOC), which means that your body is continuing to use oxygen after you have stepped off the treadmill. Think of this as a calorific afterburner. Fast intense dashes are also non-catabolic and will therefore not cut into your guns in the way that longer endurance runs will.

« Last Edit: January 08, 2012, 04:18:57 PM by Trull »
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Phil Parkinson's abuse of millions of dead, part 3
« Reply #5 on: January 08, 2012, 12:37:06 PM »

Set 2
1. Ballistic Press-ups (to failure) – Develops power and agility in the upper body.

Technique - Place 2 dumbbells on their sides one metre apart. Place one hand on each and adopt a classic press-up position. Perform one press-up and then jump your hands off the dumbbells and land shoulder width apart in the space between them. Perform another press-up and on the upward motion, explode so that your hands leave the floor; catch them on top of dumbbells. Repeat.

2. Burpees (20 reps) Exhausting compound movement that uses the majority of muscle groups within the body. Great for cardiovascular conditioning and cutting body fat. Burpees also involve an explosive jump and a controlled landing, therefore over time will yield power and agility gains.

Technique - Lower body in a squatting motion. Place palms shoulder width apart and spring out feet into a push-up position. Jump feet forward into squatting position (thus completing one Squat Thrust). Jump high, straight up and place arms above head in one smooth motion. Land feet together and repeat the move.

3. Flies (10 reps) – Sculpts the outer chest by increasing width of pectoral muscle.

Technique - Lie on a flat bench. Hold a dumbbell in each hand overhead. With straight arms, slowly lower the dumbbells out to your sides in a controlled motion. At right angles, raise the dumbbells back into starting position. Tip - When arms are raised into the 10-2 position, begin to lower them again; any farther and the stress is not on the chest.

4. 400m dash


Day Two – Strength and Conditioning

1. Burpee Press-ups (3 sets of 20 with one-minute rest period)

2. Clean and Press Squat Thrust Press-ups (3 sets of 20 with one minute rest period)

Technique - Place a barbell on the floor in front of you, close to your shins. Squat down and take the bar with a wide overhand grip. Squat thrust, jumping your legs out, stopping in the press-up position. Perform a press-up on the bar. Jump your legs back in to the squat position again. With a straight back, straight arms and head up, drive up with your legs. As the bar moves past your waist, flip your hands under and catch the bar on top of your chest. Press the barbell overhead. Slowly lower the barbell down and at the top of your chest, flip your hands back to an overhand grip. Allow your arms to straighten. Squat down and return the barbell to the floor. Repeat.

3. Jumping Squats with heavy dumbbells (3 Sets of 10 Reps with one minute rest period)

4. Sprints – 6 sets of 150 metre sprints.

Technique - Sprint the distance at 100% capacity and then walk back to the start and repeat.

Day Three - Rest Day

Day Four – Back

Perform exercises back-to-back and rest for 2 minutes at the end of each set.
Perform each set of exercises twice.

Set 1
1. Reverse Grip Pull-ups (to failure) – Pull-ups strengthen and build all the muscles of the back in particular the Latissimus Dorsi and Trapezius. This is a compound move and therefore also develops the grip, forearms, biceps, triceps, shoulders and core.

Technique – Position hands on the bar with an overhand grip, just wider than shoulder width apart. Bend your legs behind you and hang with your arms straight. Keeping your chest up at all times, pull yourself up until your chin is above the height of the bar. Slowly lower your body back into starting position. Tip – Try to concentrate on engaging your Latissimus Dorsi muscles (wings) rather than your biceps as this will ensure maximum stress is placed on the muscles of your back.

2. Squat Jumps with heavy dumbbells – As above

3. Seated Cable Rows (10 Reps) – Builds and strengthens the middle of your back.

Technique - Sit a seated cable row machine. Place both feet flat on foot-board and bend your knees slightly. Grab handle with both hands and with a straight back and chest out, pull it into the stomach. Slowly return to extended position and then repeat. Tip – Resist the temptation to use your body weight to assist with the move; just focus on your back and arms.

Set 2
1. One-arm Dumbbell Rows (10 Reps) - Strengthens and increases upper back. Also stresses biceps, rhomboids and core.

Technique - Place one hand and the same knee on a bench. Pick up a dumbbell with your free hand so that your arm is fully extended. Your back should be completely straight. Keeping your upper body as still as possible, pull your arm up and past your body in a vertical plane. Lower the dumbbell in a slow and controlled motion. Repeat. At the end of the set, swap arms and go again. TIP – Resist the temptation to lift the weight by swinging your body; try to use your arm only, as this will ensure maximum benefit for your back muscles.

2. Bench Jumps with 10Kg plate (10 Reps)

3. Lat Pull-down (10 Reps) – Builds your Latissimus Dorsi muscles. These are the wings of muscle that give your torso an attractive “V” shape.

Technique - Sit on a lat pull-down machine take a wide overhand grip on the bar. Look up at the bar and lean back slightly. Without swinging your body, pull the bar down to the top of your chest and squeeze your back muscles together. Keep your back muscles engaged as you slowly allow the bar to return to the original position. Repeat.

Set 3
1. Bent Over Rows (10 Reps) – BIG move, working the entire muscle group for a big, thick, muscular back.

Technique - Place a barbell on the floor in front of you. Bend at the waist and grasp the bar with an overhand grip just wider than the shoulders. Adopt a “bent-over” position with your back parallel to the floor. Looking upward will help to maintain a straight back. Bend slightly at the knees. Pull the weight up until the bar touches your stomach. Hold for one second and squeeze all your back muscles together. Lower the bar to the starting position in a slow and controlled motion. TIP – Resist the temptation to overload the bar. If you put too much weight on this exercise, your form will suffer; it will have less impact on your back and will dramatically increase the chance of injury.

2. 20 Burpees

3. Bent Over Rows (half weight until failure).

Run 3K in your best possible time – This is a classic fitness test that should be performed once a week. Your goal is simple: beat your previous time by as much as possible.

Day Five – Shoulders

Perform exercises back-to-back and rest for 2 minutes at the end of the set.
Perform each set of exercises three times.

Set 1
1. Dumbbell Shoulder Press (10 Reps) - Compound move building size and strength into the entire shoulder. Also works the abs, lower back, glutes and upper thighs.

Technique - Sit on a full upright bench. Pick dumbbells up and hoist up so that your forearms are at right angles to your upper arms. Press the dumbbells up and above your head in a smooth “A” shape. Control the movement by tensing the shoulders at all times. Slowly lower the weight back to starting position. TIP – Don’t allow the weight to drop much below shoulder height on the downward motion as this can stress the ball and socket joint and lead to rotator cuff injuries.

2. Lateral Raise (10 Reps) – Builds the shoulders, but also works the upper back, spine, biceps and neck.

Technique - Stand with feet shoulder-width apart with dumbbells in each hand. With straight arms, slowly raise the dumbbells in a lateral motion until they are perpendicular with your torso. Lower your arms in a controlled motion until the weights are back in the starting position. Repeat.

3. Rear Delt Flies (10 Reps) – Develops the rear shoulders and the upper back.

Sit with your butt on the end of a flat bench and your legs out at right angles in front of you. Lean over so that you chest is over your thighs and your arms fall underneath the gap between your legs and the bench. Keeping a straight back, pick up two dumbbells and raise your arms up and out like wings. Lower the weight in a slow and controlled motion back to the starting position. TIP – Try to avoid jerking your body to raise the weight as this will reduce the effectiveness of the exercise.

4. Shrugs (10 Reps) - A much under-used move, targeting the Trapezius muscles to give you a neck and upper torso a defined and powerful shape.

Technique - Pick up two heavy dumbbells and let your arms hang by your sides; palms facing in towards your body. Slowly raise your shoulder blades to your ears in a classic shrug or “I don’t know” pose. Hold for one second at the top of this move to maximise engagement of the trap. Lower your shoulders back to starting position and repeat. Tip – The plane of motion should be up and down only. Avoid the temptation to roll the shoulders back while you shrug the weight as this could lead to injury.

Set 2
1. Military Press (10 Reps) - Compound move working every head of the shoulder muscle.

Pick a barbell up with a wide overhand grip. Stand upright and rest the bar on your chest. Keeping your back straight, your chest out and your core tense, press the bar overhead. Lower the bar slowly to the starting position and repeat the move. TIP – Don’t allow the lower back to arch excessively throughout this move as this could lead to injury. Tense your core to maintain a neutral spine position.

2. Frontal Raise (10 Reps) – Builds strength and size into the front portion of the shoulder.

Stand up straight with a dumbbell in each hand. Keeping the arm straight, raise it up and out in front of you, until your arm is perpendicular to your body. Slowly lower the weight back to the starting position. Repeat with the left hand.

3. Cable upright rows (10 Reps) – Builds the rear and medial portion of the shoulder as well as working the Trapezius muscles in the back and neck.

Stand in the upright position and lean back slightly. Keeping back straight and head up, pull the bar upwards with your arms until the bar is below your chin. Slowly lower the bar back to the starting position and repeat.

4. Shrugs (10 Reps)

Day Six - Conditioning

10 sets of 150 metre sprints with 5 burpees at the end of each sprint – Finishing the week’s exercise in style with a massacre of the senses

Day Seven – Rest Day
 Posted 16th July 2010 by Phil Parkinson
   

 View comments  Jul
16   Let's talk about food...


 I wanted to write an article on food… It’s far more glamorous (and I would argue important) to document the nasty exercise principles that we need to adopt in order to look sick naked, but with food being 60 maybe 70% of the puzzle I think it’s important to create a solid resource for diet and nutrition.
 There is so much information out there on food… It’s everywhere. So much repetition and it can get pretty dull.

 We are the first generation to live in the “information age,” a smart google search will tell you everything you need to know in 0.0013 seconds. And with so much knowledge readily available to us, why do so many of us still get it so badly wrong.

 We all know that white pasta is not your friend when you are in the hunt for a six-pack BUT… Did you know that there are 10 teaspoons of sugar in a glass of apple juice? The same as in a bright red can of Coca-Cola.

 When we are talking about weight loss, technically, sugar is irrelevant – it all comes down to calories. The “Law of Thermodynamics” when broken down basically means that as long as we have a calorific deficit, (we burn more calories than we consume), then the body will meet that deficit with body fat and we will all get skinnier and sexier as a result.

 Although it may sound ridiculous, you could lose weight on a diet of Oreo cookies and Haagen Dazs, provided the number of calories in those delicacies equal less than the calories you use to get through your day.

 So I was trying to dazzle you with the sugar content of a glass of apple juice, when I should actually be asking a very basic question: “what has more calories?”

 The answer is the glass of apple juice? If you think that a factory-generated tin of synthetic sugar syrup carries more calories than the equivalent amount of pure organic apple juice, then you would be wrong.
 So, gulp-for-gulp, apple juice will actually put more weight on you than a full-fat coke…
 Mad isn’t it?

 And that is just a single beverage… Clearly food can be an absolute minefield.

 - What makes for a healthy breakfast?
 - What do you eat at night when you’re absolutely starving?
 - Why should we be eating 5 meals a day and how on f**k are 5 meals better than 3?
 - How can we eat 12 Kit Kat Chunkies every day and still lose weight?

 The answers to the first three questions (and much more) are contained within the following article. The answer to the 4th question is “bulimia.”

 Now… I drive a 1.3 litre Toyota Yaris, SPORT… If I filled the tank up with piss, it wouldn’t work. However, if I filled it up with premium gasoline, when I floor it on the Sheikh Zayed road, my Yaris roars into life… I daren’t go anywhere near the “sport” button… It’s just a little too dangerous.

 In this cliché analogy of car and gas, your body is a Toyota Yaris and the gas is the food you put in your mouth.

 So what do you put in your Yaris??? How clean is your diet? and how important is eating well in your quest to attain a beautiful body?

 The short and sweet answer is: it’s imperative.

 Unless you are 20 years of age, you simply cannot get a ripped / toned physique if you don’t eat the right food. And that last sentence holds true even if you train like an absolute animal (something that pretty much no one does anyway :).

 If you pick up any Health and Fitness or lifestyle magazine, I guarantee that you will find at least a double page spread on a diet that promises to deliver you the body of your dreams.

 Sometimes the information is correct, sometimes it’s BS, but what is constant is that it’s pretty limited in terms of value.

 This is because these articles make a few assumptions that are not true:

 - Firstly, they assume that we can all cook – we can’t.
 - Secondly, they assume that we have endless spare time and the required desire to knock up a “spicy tofu salad on a bed of rocket with a ginger and balsamic vinaigrette”… for lunch??? I mean seriously, how passionate am I going to be about “wok-tossed seasonal greens” when I have never used a wok… let alone tossed some seasonal greens in one?

 A magazine diet may contain all the right food-groups in all the right quantities… it may look great on a glossy double page and be endorsed by Jenifer Aniston, but people aren’t going to follow it…

 An eating plan that people can’t follow is about as useful a windscreen wiper on a goat’s asshole. A nutritional program is only ever going to work if it is simple AND realistic… You have to understand it, BUT most importantly, be able to live by it.

 So without further ado… Let’s get to the food…

 Breakfast is VERY important.

 Some people are under the opinion that skipping meals is a smart move in the battle to cut fat and get in shape. The “starvation diet” seems perfectly logical. Less food = less chub.
 In the cold light of day however, the starvation diet is a false economy. Not only is it limited in terms of results; it also very bad for you.

 A factory furnace takes in coal, burns it up and this releases energy… Your body is EXACTLY the same; tirelessly breaking down whatever you put in your stomach to release the valuable stuff inside and give you the energy you need to make it through the day.

 A key component of a sensible weight-loss strategy should be to open the furnace for business as soon as possible. You need to turn your body into a calorie-smashing machine from the moment you rise to the moment you fall.

 Your metabolic rate is the speed at which your body turns food into energy. If you deny your body food, your metabolic rate will slow down. When you do finally succumb to the pangs of hunger, (and you will succumb), instead of being dealt with in lightening quick time, the lumps of coal you put in your stomach will turn into horrible, rank globs of fat and park themselves straight on the front of your sexy gut.

 I would wager that aesthetic progression is the most popular goal for people who read health and fitness articles, but there are several other useful benefits of eating breakfast:

 To put it nicely, eating makes you shit… Shit is the toxic waste your body doesn’t need... That’s why my grandmother, Lana used to tell me to: “Shit hard and shit early.” Breakfast will give you “the push” you need to follow my grandmother’s advice.

 A good breakfast will also release energy right through the day. You need energy for the obvious stuff like getting out of bed or running on a treadmill, BUT… you also need it for more random stuff, like mental alertness and fighting diseases.

 For all of the above reasons, make sure you’ve got enough coal in your furnace.
 Now we’ve established that breakfast truly is the most important meal of the day, what should we be eating??

 Half a cup of milled oats, the same of All Bran, a handful of strawberries and some skimmed milk is the Michael Jackson of breakfasts. (I’m talking metaphorically about his contribution to Pop Music and not Macaulay Culkin’s bottom).

 The oats and All Bran are complex carbohydrates; not only do they satisfy your appetite, but your body processes them to release energy slowly throughout the day. All Bran is pure fibre, which provides motility in your gut so we can all stay nice and regular. Fibre also binds to bad cholesterol in your blood and helps you to, quite literally, dump it out of your body. As with most fruits with “berries” written on the back-end, Strawberries are excellent; they are also the one part of the breakfast that doesn’t taste like cardboard.

 If the above is too bland for you, you can add some low fat yoghurt or aspartame sugar such as Candarel. If you are a boy and regularly lifting heavy weights, you could substitute the milk for a protein shake… BSN’s Syntha-6 tastes amazing. You won’t need to use sweeteners if you substitute milk for Syntha-6. The best flavour is Chocolate. Girls, you could do the same, but use half the portion because your training regimen will be different and you don’t need as much protein if you don’t possess a penis.

 Some of the things you want to avoid at breakfast, and indeed in general:

 - Cheeses are lumps of body fat waiting to happen.
 - Jams and spreads are just Mars Bars in jars.
 - Toast will make you fat; if you have to have bread, make sure it’s wholegrain and keep the slice count under control.
 - Milk should always be skimmed.
 - Full English breakfasts… what do you think?
 - Croissants and pastries are so bad. They are simple carbohydrates, highly calorific and they don’t even have the courtesy to fill you up.
 - Avoid sugary cereals such as Coco Pops, Frosties, Muesli etc… they are junk food. The high sugar levels in these instruct your body to produce insulin, which tells your body to start storing calories as fat.

 Try to stick to the oats, bran, fruit and skimmed milk combination… It’s easy and very good for you.
 A special mention must go to eggs. Gram-for-gram, these little suckers are quite excellent. They are rammed full of quality protein as well as essential vitamins and minerals. Cook them in a clean way; boil and poach don’t scramble or fry. Eat one yolk for every three eggs you consume. Yes I know the yolks the best bit, but that’s exactly the reason why the yolk makes you fat. Boiled eggs are a great snack; egg white omelettes are a great meal.

 Have a snack at about 11am as this keeps the furnace active. A low fat yoghurt, a few slices of chicken / turkey breast, a protein shake, a handful of plain almonds or a piece of fruit are fine.

 A word of warning about fruit: It is of course natural and full of vitamins and minerals, BUT don’t fall for the age-old misconception that fruit is a dietary panacea… It is not. Why do you think it tastes so sweet? Don’t eat more than two pieces a day. Rhubarb, Raspberries, Blackberries and Cranberries are excellent - they have the lowest sugar levels and are therefore the best fruit to snack on.
 Strawberries, Papaya, Watermelon, Peaches, Nectarines, Blueberries, Honeydew - Melons, Apricots and Grapefruits are very good.
 Next up are Plums, Oranges, Kiwifruit, Pears and Pineapples.
 You should avoid or severely limit Tangerines, Cherries, Grapes, Pomegranates and Mangos and surprisingly… Bananas – they have enough sugar in them to make a can of 7-Up blush.

 Lunch should represent meal number three and your second main meal of the day. It would be wonderful if we could wilt some spinach at 1pm, but life doesn’t work like that. We need to work with what is available. I believe, the more effort you have to make to eat a healthy meal, the less likely you are to eat healthy meals over an extended period of time. Let’s stick to the sentiments of this article and keep things simple and realistic. Sandwiches are good provided they fulfil a few key criteria.

 1 – Wholemeal / Brown bread, not white.
 2 – No sauces / processed sandwich fillings – e.g. egg mayonnaise.
 3 – Contain clean protein salmon, tuna, chicken or turkey.
 4 – Preferably with salad.

 If you want to be really clever, you can take off the top slice of bread. Some would say that is too taking things a little too far; your call. Pret a Manger do a zero carb sandwich, which is essentially just the filling… The problem is, this doesn’t fill you up and you will want to eat again an hour later. Zero carb sandwiches are therefore just another goat’s asshole / windscreen wiper situation waiting to happen.
 “Salads are very healthy, ” true or false? That depends on what’s in them.

 If it’s deep fried chunks of bread, pungent shards of Parmesan and a creamy sauce, then you will be on the wrong end of a Caesar salad. It’s about as healthy as having unprotected sex with a popular lady boy; calorifically speaking, this type of salad is similar to eating a Whopper.

 From a dietary perspective, the best salads are leaves, cucumber, peppers, tomatoes, onions, herbs… all the basics. My tip of the century is to ask for all dressings to be bought out separate to the salad. Most dressings involve Olive Oil; in which there are 100 calories per tablespoon. If you can’t conceptualise the magnitude of that, try running off 100 calories on a treadmill; it’s like running a mile at pace… and that’s not a short distance. All to make your salad taste less like rabbit food?

 I would personally rather be a rabbit, but if you are repulsed by another bowl of dry lettuce, you can add lemon juice, balsamic vinegar or mustard. If you simply cannot live without Olive Oil, use it sparingly.
 If you are lucky enough to occasionally eat lunch in restaurants, practice these words:
 “What is your fish of the day?”

 Unlike meat, most fish are good quality lean protein. They are also usually cooked very simply. A beautiful lean piece of steak cooked in a decent restaurant will almost always be totally bastardised via the brick of butter that it’s pan-fried in. Fish will usually just be grilled with a dash of oil and served with the ultimate dietary dressing: lemon juice - you don’t need to throw a heart attack on it to make it taste nice.
 Have another small snack mid-afternoon. As before, lean protein, almonds, low fat yoghurt or protein shake are fine.

 Your evening meal should ideally consist of lean protein and plenty of vegetables.
 Turkey, chicken, eggs, salmon, tuna and white fish are good and should be eaten regularly. Beef and ham are okay provided they are lean. Lamb, pork and duck should be avoided; they taste great, but are exceptionally fatty meats. Just like you would in Barasti, prioritise breasts over legs (and wings).

 In terms of vegetables, as a general rule, dark green ones are the best: Kale, Spinach, Green beans and Broccoli are superior to their lighter-coloured counterparts. They are full of complex carbohydrates, releasing energy over time, giving you sharper mental focus, a stronger immune system and healthier skin and bones.

 Simple carbs such as white rice, pasta, potatoes, noodles and bread are completely unwelcome. Eating them during an evening meal is a major faux pas because you don’t give your body a chance to break them down. Carbohydrates yield more energy than any other macronutrient… But very few of us need or use the extra energy at that time of night; unused energy is converted into body fat; this is bad. Eating carbs late at night is like filling your car up with gas and then going on holiday. If you simply cannot live without carbohydrates, try to limit the portions and make them complicated: wholemeal rice, bread, pasta etc. E.g. swap white potatoes for Sweet potatoes.

 If you get hungry before bed or you wake up in the middle of the night and are starving, avoid carbs and fat and have a small portion of lean protein; slices of chicken or turkey breast are good.
 I need to say something that is so blatantly obvious I can’t quite believe I am going to write it…
 “Don’t eat desserts.”

 Cakes, sweets, truffles, ice creams, flans, soufflés and so on and so on… they are all very similar; dietary suicide… shit on a plate. Very few foodstuffs can undo the hours of disgusting graft you put in the gym as quickly as a melting slab of chocolate brownie.

 Desserts contribute to healthy diets what George Bush contributed to the world… the sum total of f*ck all. They contain masses of sugar, so every bite is brimming with calories that you then have to burn off to get back to where you were before you ate the thing. They have little or no nutritional value and they also have a relatively low satiety value. This is a posh way of saying: they don’t fill you up… so when you decide to have a midnight feast on cakes and sweets you have to eat loads before you start to feel satisfied. Wrong, wrong, wrong.

 I read somewhere that doughnuts were the number one worst food you could eat. With so much misinformation circulating about food, I’m not sure if this is correct. BUT… What I do know is that although he may make exceedingly good cakes, Mr Kipling is a total asshole.

 Rant over.

 Quick word on drinks to finish this off. Drinks are dangerous. They often contain vast quantities of calories and don’t really fill you up. The best drink is water because it’s the life-blood of the human body and it contains no calories. When god put us together, he intended for us to live exclusively on Evian. We are clever little buggers and have invented loads of other stuff to lead us into temptation.

 Sugary drinks like Coca Cola, Sprite and Fanta should be avoided like the plague. They are full of calories and provide no nutritional benefit; they are what we gym rats call “empty calories.” If like me you absolutely LOVE the taste of fizzy drinks, switch to diet.

 As I mentioned earlier, be careful of fruit juice; it’s full of sugar – avoid apple, orange, grape and grapefruit juice – they are simply too calorific. Watermelon juice is OK, but I would advise staying away from fruit juice because of the sugar content. Also avoid Starbucks and Costa coffee shops; they will serve you massive milky / chocolatey drinks such as cappuccinos, lattes, mochas and frappucinos. These are full of fat and contain anything from 200 to 500 calories with hardly any nutritional benefit. If you must have them, ensure milk is skimmed, use aspartame sugar and do not cover them in cream or chocolate powders.

 If you, like me, find drinking water really boring, buy yourself a load of lemons. Every time you need a drink, squeeze half a lemon into a big glass of water. It tastes much better and doesn’t add calories.
 I think most people fail with food not because they can’t recognise the difference between good and bad food, but because they get their mindset / attitude wrong; they don’t know how to structure their lives to make eating clean a pleasure rather than a chore.

 First issue I want to address is the mindset that by eating clean food, you are now on a diet. The word “diet” screams out this message:

 “I’m going to use my will power to give up all the foods I like in order to drop a dress size so that I can then get right back on the foods that made me need to go on a diet in the first place.”
 It sounds ridiculous when it’s put so bluntly, but so many people are on this hamster wheel. Diets send you into battle, pitting you and your will power against Ronald McDonald.

 How much are you prepared to sacrifice and for how long?

 The “diet” mindset is a fundamental reason why most people do not succeed. As long as you see it as a diet, your brain will create a link between food and sacrifice and you have set yourself up to fail.
 You diet for a period of time to achieve a specific goal. I’ve never heard anyone seriously tell me that they are going on a diet for the rest of their lives. So what’s gonna happen when you come off that diet? Now that you are back to that illusive size 8, is the weight just going to magically stay off?

 Diet out, chunk in… Diets are like my dick after nineteen banana daquiris… they don’t work.

 We can only say NO to bad food for so long before we can abstain for now longer, so we dip our toes in the lake of iniquity. Then the floodgates open and we end eating more crap than we were before the diet to make up for the fact we ate good stuff for a few months.
 Eating clean should be like a new LIFESTYLE… It is NOT a diet… it’s about changing the way you think about food.

 A much more sensible and empowering mindset is to think of eating good food as a new lifestyle. You are simply making the decision that from this point forward you are going to eat healthy food.
 All diets end in failure. Lifestyles become a part of you and carry on in perpetuity.

 Although the above is quite a subtle distinction, it is remarkably powerful in its application. Looking at food through a new lens represents one big step in the right direction. Don’t even use the word “diet” anymore; bin it… along with the Doritos. From now on, we are all “eating clean.”

 The next point I want to make is one of priority. If you are going to wage and win the battle with food, you need to decide what is more important in your life:

 The ability to eat what you want, when you want OR a decent looking body

 For me, there is no competition; I prioritise having a good body over food; and that mindset helps me to stay on the straight and narrow. I don’t have a diet like a nun’s sex life, I do eat some stuff on the shit-list, but when I am presented with good or bad foods, I will almost always choose the healthy option as I have a very clear idea of what is important to me. (Interestingly, the only thing about me that is like a nun’s sex life is my sex life).

 So the next time you are staring down the barrel of a King Size Mars Bar, ask yourself what’s more important to you… “Your taste buds or your waistline?” Step away from the Mars Bar.
 In my humble opinion, eating bad food is nothing more than short-term gratification… It’s weakness. All you are really getting is a moment on the lips and from then on, it’s nothing but negatives.

 Short-term perspectives signify a lack of self-control and rarely lead to anything of value… “Go ugly early” would evidence this. Make a commitment to mix it up and start looking a little further down the road.

 In Dubai, everything comes easy. We get our cars parked for us. Our dry cleaning is picked up and dropped off to our apartments. Pick up and carry our own shopping? Forget it. People pump our gas. Our food is always just a phone call away. Fucking hell… we don’t have to press the buttons on the machines to give us our car parking tickets. You don’t even need to wipe your arse out here; super technology anal jets are always on hand to spray you clean. I’m convinced in the next 12 months they are going to introduce a service where someone manually does the spraying, so you won’t even have to hold the hose;

 I digress.

 Dubai is an amazing town, we are truly spoiled here, but it does have a tendency to make us a little bit inert. This lazy mindset filters down through our lives and into our stomachs.

 What is easier, to eat badly, or eat well? So what do most of us do?

 We need to change our mindset towards food and accept that like anything worth having in life, it is going to take a bit of effort. Put that effort in and the rewards will give you a giant erection (a metaphorical one ladies).

 I’m not an expert on the female urinary tract, but I know how a guys works. If you go out, you can drink 5, 6, 7 Corona without problem. Then you need to take a piss, so you do so and then suddenly you are like a tap. Every half a bottle of beer and you are back in that queue, fidgeting with a slight doubt in your mind “am I going to make this.” It’s what I call “breaking the seal.”

 Food works on a similar premise. You eat well for a period of time… Everything seems easy. But one day you come across a particularly nice looking Twirl, head height in a fridge. You immediately rationalise the situation. “I have been good for so long, I deserve this Twirl,” so you damn well eat it. From that moment on, your diet spirals out of control… You find yourself eating mayonnaise at breakfast.
 With food as with drinking Coronas in Barasti, it’s far better not to break that seal.

 Cheat days are good because they reset you. Let us be honest… a good diet can be boring. I have never met anyone who is able to avoid all the saturated fat that life has to throw at you for 365 days a year.

 Burgers do actually serve a purpose. So on the 7th day, do as the majority of the Western world does for the previous 6 and stuff your face with shit. When the sun rises, you should feel a little bit naughty, but ultimately refreshed and ready to go again.

 One additional point I would like to make about cheat days. Just because you are on a cheat day doesn’t mean that everything you eat has to be bad for you. Be loose with your food selection, but don’t lose the plot. Remember that everything you put in your mouth has a calorific price tag. The more you spend, the more sweat you have to expend on that rancid treadmill.

 This tip is solid. Take an hour to work out where you can find good, clean, healthy food. If you have no clue, what is going to happen when you get hungry? You’re going to do what’s convenient; that rancid egg mayonnaise sandwich from the petrol station. It is remarkably challenging, scratch that, IMPOSSIBLE to eat well if you have no idea where to go to do so.

 In the hunt for clean food, the cards certainly aren’t stacked in our favour. Off the top of your head, how many places do you know that serve wholesome nutritious food? Now, how many places can you name that serve processed, refined junk?

 You’ve got your Chilis, your Burger Kings, your Taco Bells, your KFCs, your Mackie D’s. Wagamamas will put enough MSG inside you to sterilise Mick Hucknall. Wendy’s a total slag. Go Indian, Chinese or Thai... Fuck it… Go Vietnamese and you’ll still be packing it on.

 Clearly, there is a veritable proliferation of outlets that do food fast, while there is a distinct lack of places that cook and deliver the right types of food. BUT, and this point is key: the latter do exist. The problem is... you don’t know where they are. The solution is… GET OFF YOUR ARSE AND FIND THEM.
 If you actually took some time to collect the names of food establishments that serve the right food, then you could actually avoid that twice a week lunch-time sensation of feeling like a grimy loser because you gobbled down a bargain bucket and a litre of Fanta.

 In Dubai, French Connection will make and deliver really decent sandwiches to order, bowls of soup and egg white omelettes. You can get a clean sub from Subway. Sushi is pretty clean food… Just go steady on that white rice. Dajan will deliver Shish Taook (grilled chicken cubes with grilled vegetables). In fact, countless Lebanese restaurants will bring grilled chicken to your desk – you just have to put a bit of effort in and find out who does what.

 Guaranteeing that you eat the right foods every day of your working week must be worth a 5-minute Google search and a quick ask around the office? Get your priorities straight.

 As you may be able to guess “Carb-tapering” is the act of reducing your carbohydrate intake as the day progresses. If you are going to have a carb-heavy meal, make it breakfast. Carbohydrates are the body’s first source of energy, and at no time in the day does the body need energy more than when it awakes from its 8-hour starvation period aka sleep. Taking on carbs this early gives your body all day to use them up so they don’t get left in your stomach and turned into body fat.

 Begin to taper carbs off at lunch… don’t eliminate them, just curtail them. Take off the top slice of bread on a sandwich, switch from white to wholemeal or from wholemeal to wholemeal rye. Swap the mashed potato out and an extra portion of vegetables in. Or do what I do… Order an extra portion of veg and give your mashed potato to a friend; it’s great watching others chunk up while you are stripping down. Motivating too.

 Remove simple carbs altogether for your evening meal – No white rice, pasta, bread, potatoes or noodles. Eating carbs in the evening is pointless because your body doesn’t need energy to go to bed and rest and we all know where unused energy ends up don’t we? I know we do things in the bedroom that do require energy, but from an energy perspective, the wrist is remarkably economical.

 “I exercise so I can eat what I like.” WRONG.

 Exercising loads and eating shit signifies a total disregard for logic.

 If you want to be a Casanova, there’s no point having razor sharp chat if you stink, you are sporting a shell suit, you are 25 Kg overweight and your barnet looks like a wig made from pubic hair. More often than not, you are going to crash and burn. You have soooo much more success if you combine a great image with great chat.

 It’s the same with getting in great shape… If you work out like a banshee and you pollute your body with rubbish, you’ll never find your abs.

 If you want to maximise your results and in a reasonable timescale, you need to get this handled from both sides. Regular effective exercise as well as the right foods. Poor dietary decisions will only slow you down and in most cases make achieving the body beautiful an impossible task.

 “I can eat myself to a great body.” WRONG.

 I’m sorry to break this to you girls, but the perfect diet will only keep you slim, it will not give you the tight cover model physique that we are all so keen to acquire. To get that, you have to hit the gym… HARD.

 Here’s something you might want to think about: A craving for junk is usually a passing thought. If you can recognise this and do something else for a split second 9 times out of 10, you can dodge the bullet. Whenever I am about to eat something bad, I visualise the rancid, intense pain of the last K in a 5K run. Loss of feeling in the legs, sweat dripping into the eyes coz your eyebrows are sodden, overwhelmed with the intense heat and unable to breathe.

 I regularly put myself through that to acquire a body that a woman might actually want to go to bed with. Am I really going to let a bar of Dairy Milk deny me of my prize? Don’t be ridiculous.

 Disclaimer: the above is a total fallacy… Abstaining from 1000 bars of Dairy Milk isn’t going to help me to get laid – It might make my body look pretty, but my personality is far to off-putting and will out muscle even the finest physique. I just wish there was an eating regimen I could adopt that would make me less socially abhorrent, but what can you do?

 Portion Control. If you ate huge portions of all the right foods, you would still get fat; two pieces of grilled sea bass contain twice as many calories as one piece.

 The Japanese have a custom where they eat 80% of their food and leave the rest… Westerners, however, dance to a slightly different tune… they eat so much that they cannot move… Then they order dessert. Take the average Westerner and stand him next to the average Jap. What do you see?

 The body is just one big adaptation machine; it’s the big man’s way of ensuring that we will survive wherever we end up. If you train your biceps, they will adapt… they will get bigger, stronger and more efficient. If you regularly eat until your stomach is completely distended, over time, your stomach will grow; adapting to the barbaric thrice-daily stretching you subject it to.

 The size of your stomach dictates the size of your appetite; the bigger it is, the more food it requires before it feels satisfied. This is why people who are bigger can eat bigger meals… their stomachs are well trained to take a LOT of food. More food unfortunately means more calories. A calorie is a calorie, irrespective of who eats it; if it doesn’t get burned off, then it will be stored as fat. So quite literally, the fat do get fatter.

 Another basic principle that can have a profound effect on your diet is to only stock your house with quality clean foods. Most people have a dedicated junk food zone; for a treat or a guest or whatever. But what about when you come back pissed or wake up starving in the middle of the night and you have easy access to a 24 pack of Oreo’s, are you really going to stop at one?

 My best friend, Ahmad is very much into his health and fitness; he prides himself in maintaining an excellent diet. He lives with a man who goes by the name of “The Kestrel” because he has an ENORMOUS hook-nose. This weather-faced bird of prey is a bit of a joke… none more so than when it comes to food. He has his own special cupboard where he keeps trays of cake bars and bags and bags of sweets and crisps. Every morning and evening “Kesty” will visit his cupboard and stuff his face with the shite contained within. Usually he will wash this all down with a bottle of beer (150 calories or a mile on the treadmill) or a 7Up and Orange Juice (same).

 A couple of times a week I will get a call or a message from Ahmad informing me that he himself is tucking into his third bag of crisps or his 3rd Flake bar. The guy who will tirelessly pick the potato from a Tuna Nicoise salad for fear of it ending up as back fat will overload his body with the worst foodstuffs known to man. Do you think Ahmad would behave in this way if it wasn’t for the Kestrel’s rank stash?
 The message here is quite simple: irrespective of your will power, if you have a cupboard full of sweets, sooner or later, that cupboard will take you down.

 Much love,
 Phil
 Posted 16th July 2010 by Phil Parkinson
   

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16   The power of SPRINTS

Not all exercises are created equal. It’s a shame, but bicep curls will not yield the same returns as jumping squats. In the painful world of cardiovascular training, sprints sit right at the top of the Premier League.

Now let’s be very clear; performing sprints is absolutely rancid… there is no way to glam this up… they hurt… BUT, the benefits you get from this type of training are absolutely AMAZING. Whether you want to improve your fitness levels, perform better on the rugby pitch or strip down to look sexy in your Speedos, put your trust in sprints and sprints will see you through.

I would be willing to bet that pretty much every professional athlete that needs an elite level of physical fitness incorporate sprints into their regular training. WHY?? Put simply… It’s because they work… they work on so many levels:

AFTERBURN. The best thing about sprints is the EPOC – Excess Post-exercise Oxygen Consumption. This is a fancy way of saying that when you finish working out, you keep using oxygen (and therefore calories) to bring the body back to a resting state. When are you more out of breath? After a 30-minute run at a comfortable pace OR when you have just ran 150 metres as fast as you can for the 10th time. Sprints leave you gasping for air; this means your heart rate is through the roof and this means you are burning pesky calories at a very high rate.

BODYSHOCK – Your body is pretty clever. Even if mankind continued to push forward the boundaries of technical endeavour for the next 10,000 years, your body would still easily be the most advanced piece of machinery on the planet. So clever is the human body, it actually adapts to the demands placed upon it. If you go blind, your hearing will improve. If you lift heavy weights, your muscles will grow. If you run 5K 20 times, the 20th time you will find MUCH easier than the first. When you cross the line that last time, you will catch your breath within seconds. This is because your body has adapted to that run and has worked out the most effective way to deliver the energy for you to complete that run. The all important afterburn effect (EPOC) diminishes with every run and so to do its weight-loss benefits. When you sprint, it’s like being beaten up with a cricket bat - it shocks the body. You use loads of calories to perform the sprints, and then loads more while your body is scrambling to bring everything back to a resting state.

HEALTHY HEART – Your heart is a muscle… It’s the most important muscle in the human body. When you exercise, your muscles get stronger and more efficient. Sprints give your heart a REAL workout.

SPARE YOUR GUNS – Have you ever wondered why long distance runners look like beanpoles and sprinters look like Men’s Health Cover Models? The answer is that endurance runs are catabolic... this basically means that your muscles are being broken down to provide energy for the run. So the guns you spent many hours patiently sculpting, slowly get eaten away as the kilometres slowly tick by on the treadmill. Thankfully, sprints are much less catabolic and therefore allow you to get ripped and keep your pecs at the same time.

JOINTS – Every time you take a step, pressure is put on the joints in your body; ankles, knees and hips all absorb a small amount of force. Long distance runners have to take lots of steps and this places a lot of stress on their joints. It is unsurprising that distance runners often experience joint problems for exactly that reason. Sprints require far less steps and are therefore much better for your joints.

PRECIOUS TIME – If you find it extremely hard to fit exercise into your busy schedule, firstly, you need to give more priority to it and secondly, sprint training is the perfect exercise for you. With sprints, you can do in 20 minutes what it would take 40 minutes to do on a treadmill - if not more. And another thing… EFFECTIVE. CARDIO. HURTS… apart from a few deviants, I don’t know many people who enjoy pain. So why draw it out? Just get it over with.

REAL FITNESS - Most people believe that ”fitness” is a measure of how much physical exercise you can perform. Your fitness level is actually measured by your ability to recover from physical activity; how fast your heart rate returns to a normal level. Sprints are an excellent way of building fitness because that is exactly what you are practicing; your body’s ability to do work and then recover before your next sprint.

If you run middle distances it’s very easy to hit a plateau... That time you just can’t beat. Try doing sprint training for a month and then go back and run that run. I bet you any money you will run a better time; such is the effectiveness of sprints of improving fitness levels.

Before you get out there and start running around like a psycho… please consider a few more things:

1. STRETCH – When you sprint, you go from resting to 100mph in seconds. At these levels of activity, the chances of you pulling / tearing a muscle is increased. Help protect yourself from injury by running your first sprint at 50% and then thoroughly stretching your upper and lower body.
2. ANCHOR – An anchor is something that elicits an emotional response. It could be a song or smell that takes you back to a time and place. It could be an item that you carry that makes you feel a certain way. A mate of mine runs a Mixed Martial Arts club in Brighton, UK. He once gave me a rubber wristband with “Push Yourself” written on it. I now use this as an anchor. Whenever I am in the middle of some disgusting cardio training, I look at my wrist… See that band and it always gives me the boost I need to push through. Get yourself an anchor and make a commitment that you are never going to reduce it’s motivational power by quitting when you use it.
3. MUSIC – It works.

There are SO many reasons why sprints are better than long slow runs. So why is it that 99% of people stick to the same old stuff? The answer to that question constitutes a separate article. It’s also the reason why 99% of gym goers aren’t in great shape. There is exercise and then there is EXERCISE. What do you wanna do?

SPRINTS ROCK. But don’t just take my word for it... Go outside. Pick a 150 metre distance ahead of you (preferably up a hill). Run it as fast as you can... 100%. Walk back and repeat… 10 times. Then read this article again.
 Posted 16th July 2010 by Phil Parkinson
   

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16   Do planks burn calories?

I just had a mate message me the following question:

"Do planks burn calories?"

(A plank is the core exercise where you lay on your stomach and then hoist yourself up on your elbows and hold in position, tensing everything for dear life.)

The answer to her question is yes... they burn a lot of calories...

But the question made me think about something and I want to make a point that I think may help a few people.

OK... A calorie is a unit of energy. Like a kilometer is a unit of distance. It's a way of quantifying how much energy is in a piece of food. An example would be.... In a tablespoon of olive oil, there is 100 calories (hint... stay away from olive oil if you are looking to lose weight).

Very simply... in order to lose weight, you have to burn more calories than you consume. If you consume more than you burn, the excess calories (energy you haven't burned off) is converted into fat and stored in your body.

So back to the main question, do planks burn calories? Do planks require energy?

Answer.... YES... Shit loads, so do they burn calories??? The answer is YES.... Shit loads.

Now... Do you need energy for your lungs to work when you sleep? Again the answer is yes... So you are actually burning calories when you are sleeping.

BUT... Because planks require more energy than sleeping... it's better to do planks than sleep if you want to lose weight.

Now let's translate this into exercise:

The moves in the gym that require the most energy, burn the most calories. So if you are looking to lose weight, then you should be performing the most exhausting, high energy moves.

You should be doing sprints on a treadmill, squats with jumps, burpess, 10 ab moves back to back, interval rowing - These are exhausting moves... they therefore smash the calories... they therefore create a calorific deficit in your diet.. and the net result WILL be weight loss.

BUT... And this is the cold reality.

Most people in gyms go for low-medium intensity walks, 20 average minutes on the bike, 10 body weight squats, slow sets on heavy weights with MASSIVE breaks in between.

Why?? Because exhausting moves are uncomfortable and challenging. Low-medium intensity moves are more pleasant and give the illusion that you are getting on just fine.

If you want to get in great shape, you should be doing sick full body move after sick full body move... Not the moves that you enjoy or put you through the least physical discomfort.

Just because you are in a gym does not mean that you are getting in shape (in fact, I wager I can get better results and faster from 99% of people who use a gym with nothing more than a 100m stretch of road, but that is a different message altogether).

If you want a great physique, you need to step up and start performing movements that require a LOT of energy.

Einstein defines insanity as the phenomena where people expect to get different results from repeating the same behaviours.

If you have behaved the same way in the gym for a long time and your results never really change, get in touch with me and I assure you, I will show you how to get results in your body that you never thought possible.

All the best,
Phil
 Posted 16th July 2010 by Phil Parkinson
   

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16   Make things HARD

If you were going out to find the woman / man of your dreams, you would probably want to have a great tan, great body, be exquisitely dressed or preferably all three... the reasons why are plainly obvious; because with a tan, bod and snappy clothes, you are going to find it easier to pull - You want to make it as easy as possible.

With exercise, you want to do the exact opposite; why?

The body is incredible... They say that nothing is perfect, but the human body comes pretty close. We enjoy a phenomenon called General Adaptation Syndrome (GAS). This basically means that the body will adapt to the environment it is put in.

An example of this would be a bodybuilder. He overloads his body with heavy weights... The body is shocked and then finds a way to adapt - it grows bigger muscles so that he can continue to lift heavier and heavier weights.

Same with cardio... if you did a 3K run on the treadmill 3 times a week for a month. When you first make that run, you would come off the treadmill and you would be dying. Your heart would be beating out of your chest and it would take you ages for you to slow your body back to a normal comfortable state. After a month of doing the same run, you would step off the treadmill and you would hardly be out of breath. Your heart and lungs have strengthened, your aerobic capacity has therefore increased and you find the run much easier. Your body has adapted.

When you are trying to strip down and lose body fat, in terms of those two runs, the first run is much more beneficial than the run at the end of the month. Covering 3K at the same speed will burn the same calories on the treadmill, but after you get off the treadmill it is when you are completely wasted and gasping for air that the body is still using energy (burning calories) - and this is exactly what we want. Put scientifically, the more more calories you burn per workout, the faster you are going to want to start having pose-downs in beach bars.

The General Adaptation Syndrome is great because it means our body can develop incredible capabilities... we just have to overload it and it will adapt. Problem is... Once body has adapted, then the same exercise has less and less effect. And this is the penny that hasn't yet dropped in so many gym-goers and exercise enthusiasts all over the world.

- What's easier: a squat or a bicep curl? So what burns more calories?
- What's easier: a squat under body weight or a squat with weights?
- What about if you squat down, hold for 2 seconds and then come back up? That hurts right?
- What about if you squat with weights, hold at the bottom for two seconds, and then explode upwards and jump as high as you can into the air?
- What about if you do that last exercise 10 times?

What is more comfortable??? The bicep curl... And what is going to get you better results?? It's so obvious I'm not even going to type it. And so in the gym, why do you see so many people doing bicep curls and so few leaping around with weights in their hands. Why in a place that is specifically designed to get people fitter and stronger do we see so many "light sweats" and so few "physically exhausteds"?

Because we are genetically programmed to seek out the easy option? Move away from pain and towards pleasure... "Get away from the squat rack, we've all got curls to do." Isn't it therefore pretty obvious why most people in the gym aren't in good shape?

I wonder how many people on this group do cardio?? Sucks right? I hate it? But my mindset is simple: if i am going to do cardio, I may as well do the stuff that's going to get me the best results.

- Some people sit on the sofa and masturbate.
- Some people walk on treadmills for 30 mins.
- Some people run at 8K/hr for 20 mins.
- Some people run at 12K/hr for 30 mins.
- Some people run intervals.
- Some people do 10 sets of sprints.
- Some people do 12 sets of sprints up a hill.
- Some people do 12 sets of sprints up a hill with their nan on their back and at the end of each sprint do 5 burpees.

What is more pleasurable?? Masturbation or hill sprints?? So what is going to get you better results? Do we all want results?? So we all sprint more than we masturbate right??

Before you exercise, think about two things: "what am i going to do in the gym?" and "what am I going to do to make those things BRUTAL".

If you want me to show you first hand how to get results in your body and fitness beyond your wildest expectations, then please get in touch.

All the best,
Phil
 Posted 16th July 2010 by Phil Parkinson
   

 Add a comment  Jul
16   Introduction

Hi Guys and Girls,

Welcome to my fitness blog. My aim is for this blog to become well known as a place where you can go to find the truth about exercise. If you want to hear about how you can foam roll your way into great shape, then you have come to the wrong place. This blog is about functional and forthright exercise advice - the stuff that works. And 99 times out of 100, the stuff that works is the stuff that hurts.

Hope you enjoy the blog.

Peace,
Phil
 Posted 16th July 2010 by Phil Parkinson
   

 View comments 
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[*/quote*]
« Last Edit: January 08, 2012, 04:17:27 PM by Trull »
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Trull

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Phil Parkinson's abuse of Twitter, part 1
« Reply #6 on: January 08, 2012, 12:37:44 PM »

Phil Parkinson leads one of the most aggressive and most insane advertising campaigns ever. It is full of aggression, of sadism and masochism. And it is seriously dangerous. Weight-loss in the range Phil Parkinson describes imposes a seriously high risk of damage to body organs, even the risk of death. 

This is what Phil Parkinson wrote with Twitter. The important parts will later be highlighted.

http://twitter.com/circuitfactory

[*quote*]
Twitter

Circuit Factory
@CircuitFactory Dubai

Dubai's most effective group exercise class. More effective than a PT, quarter of the cost x
http://www.circuitfactory.ae
 
 Text follow CircuitFactory to your carrier's shortcode
 Follow 

Tweets
Favorites
Following
Followers

Lists
 
CircuitFactory Circuit Factory   
On the eve of the Circuit Factory Challenge, we'd like to wish everyone the very best of luck - we hope meet and exceed your expectations x
12 hours ago
 
CircuitFactory Circuit Factory   
youtu.be/hD06UD8M9IM
5 Jan
 
CircuitFactory Circuit Factory   
youtu.be/fr031I-JPOU - x
4 Jan
 
CircuitFactory Circuit Factory   
@Melody_mars @EmmaPinkyB Hey Melody Mars, while i appreciate you are trying to support us, it will only fuel the situation x
4 Jan
 
CircuitFactory Circuit Factory @   
@Raych__M @Melody_mars @EmmaPinkyB Hang on girls... Attack us for what we did. NOT what we have not done - we are not attacking anybody x
4 Jan
 
CircuitFactory Circuit Factory   
facebook.com/media/set/?set…
4 Jan
 
CircuitFactory Circuit Factory   
youtu.be/PbSeplt5M9g
4 Jan
 
Shamsi659 Mohammed Al Shamsi   
I miss the @CircuitFactory - must get beastin soon with the german power and mr.bean
3 Jan
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
5 days before this little beauty kicks off - youtu.be/Z39ABybzg5o - info@circuitfactory.ae
3 Jan
 
CircuitFactory Circuit Factory @   
@luzsalemv 100% - Don't spank us :)
3 Jan
 
CircuitFactory Circuit Factory @   
@luzsalemv
3 Jan
 
CircuitFactory Circuit Factory @   
@Raych__M I can't really do much more than apologise about this. I wish i could, but I can't. X
3 Jan
 
CircuitFactory Circuit Factory @   
@Raych__M He's just a guy who makes ideas / slogans. This one was wrong. It was posted without being properly checked. Apologies x
3 Jan
 
CircuitFactory Circuit Factory @   
@GeordieArmani the guy who created it isn't with us any more. Sorry for offence caused.
3 Jan
 
CircuitFactory Circuit Factory   
Apologies for the insane poster campaign that was put up this morning... The creative guy has been told where to go x
3 Jan
 
CircuitFactory Circuit Factory @   
@OriginalFitness @RoyceGracie We didn't use the Royce - Picture has been removed x
3 Jan
 
CircuitFactory Circuit Factory @   
@Gemma_Champ @AlisonLehr we are very sorry to have offended people with this. The poster has been removed. Very poor taste
3 Jan
 
CircuitFactory Circuit Factory @   
@sa7arfarooq We are very sorry to have caused offense - We won't be using the creative guys again. The picture has been removed.
3 Jan
 
CircuitFactory Circuit Factory @   
@AlisonLehr We have removed this poster... Very sorry to have upset you or anyone - It was not our intention
3 Jan
 
CircuitFactory Circuit Factory @   
@Hindoisms @AlisonLehr Very sorry to have caused offense with this. The advert is extremely tasteless and it has been taken down
3 Jan
 
CircuitFactory Circuit Factory @   
@Raych__M Sorry if it caused offense - it's been removed. The campaign remit was to provoke... not upset - Tasteless
3 Jan
 
CircuitFactory Circuit Factory @   
@rachelannmorris @BinduRai Hey there... Creative department went OTT - Apologies if it caused offense. It was not our intention
3 Jan
 
CircuitFactory Circuit Factory   
8 days to go!!!! xxx pic.twitter.com/Yf7gbdHp
30 Dec
 
CircuitFactory Circuit Factory   
Still time to get involved in the January Challenge - youtu.be/svesnEm4gHM x
22 Dec
 
CircuitFactory Circuit Factory @   
@EmmaSeymour2 hope you're training now Em x
13 Dec
 
CircuitFactory Circuit Factory @   
@Jay_Roach look at what the deficits have done to your body in 8 weeks... You should be beaming your ass off xxx
13 Dec
 
CircuitFactory Circuit Factory @   
@Jay_Roach well earned... Now let's - challenge final is on right now. Where are ya?? Insane results. You will be missed xxx
10 Dec
 
CircuitFactory Circuit Factory @   
@Master_Mind050 Hey, that's great news. Please send an email to info@circuitfactory.ae and we will send you the info!!! :-)
4 Dec
 
CircuitFactory Circuit Factory @   
@Jay_Roach that's awesome news J xxx
3 Dec
 
CircuitFactory Circuit Factory @   
@Jay_Roach Damn straight J-bomber.. and we aren't finished yet xxx
28 Nov
 
CircuitFactory Circuit Factory   
@MrDuncanJames Hello my bouncing beeza... How is your beeezing bottom??? Bounce bounce bounce - youtu.be/svesnEm4gHM
27 Nov
 
CircuitFactory Circuit Factory   
More power than a silverback gorilla - youtu.be/svesnEm4gHM
27 Nov
 
CircuitFactory Circuit Factory @   
@Jay_Roach fricking awesome... Now stay strict on this. Magazine cover... Here we come xxx
24 Nov
 
CircuitFactory Circuit Factory   
More effective than a Personal Trainer... 1/4 of the cost - eepurl.com/hfSsE
22 Nov
 
CircuitFactory Circuit Factory @   
@RashidAlRaqbani good question!!! X
22 Nov
 
CircuitFactory Circuit Factory   
Have you ever seen results like this? youtu.be/svesnEm4gHM - please RT to help spread the word. Thanks to all!! x
20 Nov
 
CircuitFactory Circuit Factory   
So guys, do you enjoy your workouts?
19 Nov
 
CircuitFactory Circuit Factory @   
@Stickie_Ikkie not at this time. We are producing a DVD tho... CF mobile. Will tweet when it's done x
16 Nov
 
CircuitFactory Circuit Factory   
We are more effective than a Personal Training session - 1/4 of the cost - youtu.be/NwTqo0uF-OY
16 Nov
 
CircuitFactory Circuit Factory   
I've just seen "Circuit Training Classes for Weight Loss and Improved Fitness" on dubizzle.com #dubizzle tnydu.biz/EHdgsm
16 Nov
 
CircuitFactory Circuit Factory   
Can any of you guys relate to Manisha? Please retweet this if you can - youtu.be/OefVDGRIqp0
11 Nov
 
CircuitFactory Circuit Factory   
Have you unleashed the BEAST inside you?
10 Nov
 
CircuitFactory Circuit Factory @   
@Jay_Roach it's coming... It depends on whether u can keep the food clean xxx
10 Nov
 
CircuitFactory Circuit Factory @   
@altayeruae normal times King Al T... 6.30am, 6.30pm and 7.45pm x
8 Nov
 
CircuitFactory Circuit Factory   
Every week, the list of people who have lost 10Kgs in weight or 10cms grows bigger - facebook.com/groups/circuit… -
7 Nov
 
CircuitFactory Circuit Factory   
Only a few places left for the November Challenge - youtu.be/CM1qLfb07h8 - Lose more weight than you ever thought possible x
7 Nov
 
CircuitFactory Circuit Factory @   
@Jay_Roach such a waste of time j-bomb. Challenge is back in 7 days... It's time to turn it back on x
6 Nov
 
CircuitFactory Circuit Factory @   
@Jay_Roach 168 hours in wk. U spent 2 burning cals = 1.1%. OR 98.9% packing cals on... Not very good really j-bomb x
6 Nov
 
CircuitFactory Circuit Factory   
FOOD, form, ferocity, frequency - the 4 pillars of Circuit Factory - do them all, you get results. Do 3 or less, you get NOTHING x
6 Nov
 
CircuitFactory Circuit Factory @   
@Jay_Roach how many times did u train last week?
6 Nov
 
CircuitFactory Circuit Factory @   
@Jay_Roach sure is girl... U coming down?? X
6 Nov
 
CircuitFactory Circuit Factory   
Eid mubarak to all you BEASTS out there!
6 Nov
 
CircuitFactory Circuit Factory   
Running on treadmills suck. SO BORING! - RT if you agree
4 Nov
 
CircuitFactory Circuit Factory @   
@Traknotz @DjHaidz @IAMHUMZI @Saif_T glad you liked it!
4 Nov
 
RashidAlRaqbani Rashid Al Raqbani   
Need to get back to @CircuitFactory soon ! Extremely addictive
3 Nov
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Who's in for todays beasting sessions?
31 Oct
 
CircuitFactory Circuit Factory   
These are the results all in one video, enjoy - youtube.com/watch?v=tGzMzL…
29 Oct
 
CircuitFactory Circuit Factory   
To beast - is to set new boundaries
28 Oct
 
RashidAlRaqbani Rashid Al Raqbani   
Doing the October challenge @CircuitFactory was the wisest decision I've take all month. Amazing results achieved, highly recommended !
28 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
We have only a few places left for the last ever Fitness Challenge. Starts Nov 7th. Lose insane weight and get fit - youtu.be/Z39ABybzg5o
26 Oct
 
CircuitFactory Circuit Factory   
"SiiiickToTheMaxInsaneBrainBrothaFromAnothaMothaBeastinKilla!!" - Jost Trenker when hyper.
25 Oct
 
CircuitFactory Circuit Factory @   
@diavik congraaaaaaaaaaaaaats vikraam!
25 Oct
 
CircuitFactory Circuit Factory   
VOTE: would you like the run to be AFTER the circuit or BEFORE it? #CircuitFactory
25 Oct
 
CircuitFactory Circuit Factory   
VIDEO: Me demonstrating the perfect squat - youtube.com/user/TheCircui…
24 Oct
 
CircuitFactory Circuit Factory   
bEASTING here at the factory - ppl are getting to their peak endurance, stamina, strength! esp their physical body shape - get involved!!!!
24 Oct
 
CircuitFactory Circuit Factory @   
the circuit factory misses you too salem, come in for some smashing x @salembj
23 Oct
 
CircuitFactory Circuit Factory @   
@HumaidAlsuwaidi you're a beast out there, keep on smashing x
23 Oct
 
CircuitFactory Circuit Factory @   
You can always watch the highlights - but there are no highlights for a smashing session at the factory! x @Binzaal
23 Oct
 
CircuitFactory Circuit Factory @   
@abhay2112 @Uaezmostwanted we're sexy, and we know it x
23 Oct
 
CircuitFactory Circuit Factory   
BEASTING - ALL DAY ALL NIGHT!
21 Oct
 
CircuitFactory Circuit Factory @   
@Abindhaher yes it is! i want to see you SMASH IT abdulla x
21 Oct
 
CircuitFactory Circuit Factory @   
@Jay_Roach great work J can't wait to have you back in class! X
20 Oct
 
CircuitFactory Circuit Factory @   
@3bd_Alr7manK that's what friends are for... @HumaidAlsuwaidi and u are killing it at TCF
20 Oct
 
CircuitFactory Circuit Factory @   
@R_Alansari heyy - email me phil@circuitfactory.ae
20 Oct
 
Abindhaher AbdullaBinDhaher   
@CircuitFactory what a Day !!! Soo exhausted and great workout
19 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@KimKardashian kimmy kimmy kimmyyy can you do more burpees? x
19 Oct
 
sampdxb Sam Pohlner   
Good session @CircuitFactory. Signed up for the Nov challenge. No backing out now!!....
19 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@sampdxb thatsss the waay to goo! all you need is 3 things: Commitment - Focus - Beasting.
19 Oct
 
CircuitFactory Circuit Factory   
Lovin the energy at the Factory! - everyone pushin it to the MAX! - setting new boundaries alldaaaaay everydaaaaaay!
19 Oct
 
CircuitFactory Circuit Factory @   
@Abindhaher glad you liked it bro!
19 Oct
 
CircuitFactory Circuit Factory @   
@HumaidAlsuwaidi that's proper beasting
19 Oct
 
OTheFirst #   
I could tell you one thing for sure.. A man with a 6pack is a committed man that puts pain over pleasure
18 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
potential UNLOCKED - workout DONE - feeling CONFIDENT - results AMAZING - REPEAT! (beasting routine.) #CircuitFactory
18 Oct
 
CircuitFactory Circuit Factory   
The one feeling you get after a bloody workout with us is - DOMINANCE!
18 Oct
 
CircuitFactory Circuit Factory   
Time for the BEASTLINE!
18 Oct
 
CircuitFactory Circuit Factory @   
@Abindhaher Weekdays: 6.30 AM, 6.30 & 7.45 PM - Weekends: 10 AM & 6 PM.
18 Oct
 
Almurr7 Almurr Almarri   
HYPED FOR @CircuitFactory ! Give me all you got ! Cause I aint stopping ! Yeeah BOI !
18 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@Abindhaher yes there is a 7.45 session
18 Oct
 
CircuitFactory Circuit Factory   
Athletes & Exercise newbies - they're all welcome at the factory
18 Oct
 
CircuitFactory Circuit Factory   
6.30 AM class 2mrw - taking the word "beasting" to a whole new level - join us!
17 Oct
 
CircuitFactory Circuit Factory   
VIDEO: talking about the factory, clients included as well, check it out at - youtube.com/watch?v=u415A8…
17 Oct
 
CircuitFactory Circuit Factory   
Achievement is a product of "struggle" - nothing great comes easy
17 Oct
 
CircuitFactory Circuit Factory @   
@abhay2112 thaaat's what i'm talking about! BEASTIN TO THE MAX! X
17 Oct
 
CircuitFactory Circuit Factory @   
@Abindhaher glad u liked it bro! bring in some friends we'll smash em x
17 Oct
 
CircuitFactory Circuit Factory @   
@AlSayyah just come at these times - it's a pay as you go method - first session is free x
17 Oct
 
HumaidAlsuwaidi Who Maid!?   
EVERY.DAY. RT @CircuitFactory : Beast with us today at 6.30!
17 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@AlSayyah we're located at 24 Fitness gym in Al Qouz & our classes are 6.30 AM, 6.30 & 7.45 PM weekdays.
17 Oct
 
CircuitFactory Circuit Factory   
Beast with us today at 6.30!
17 Oct
 
CircuitFactory Circuit Factory   
This is what it's all about - youtu.be/u415A8halCk - Get involved and in a month you'll be have lost 40Kgs in 8 minutes - # INSANE RESULTS
16 Oct
 
Abindhaher AbdullaBinDhaher   
@CircuitFactory. Planning to goin this week ! Can't w8
16 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@Marwanalmarri @AlShaibaniMarwa If there's enough demand for a womens class, we will consider for sure.
16 Oct
 
AlShaibaniMarwa Marwa Al Shaibani   
I watched @CircuitFactory on DubaiOne yesterday.. Great interview !
16 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@AlShaibaniMarwa thanks a lot!
16 Oct
 
CircuitFactory Circuit Factory   
If you can find a path without obstacles - it probably doesn't lead anywhere
15 Oct
 
CircuitFactory Circuit Factory   
You can have whatever you are willing to struggling for
15 Oct
 
Mbinhendi MBH/محمد بن هندي   
You give us money we beat you up you thanks us. `Smart' @CircuitFactory, I like it !
15 Oct
Retweeted by CircuitFactory
 
Jay_Roach Janine Roach   
Girl power at this mornings @CircuitFactory .Love it!!
14 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
We changed the run a bit for those who run sub 6.30 - It's getting intense
13 Oct
 
CircuitFactory Circuit Factory   
An arabic video will be uploaded soon - stay tuned!
12 Oct
 
CircuitFactory Circuit Factory   
I need a Web developer in Dubai who is smart, sharp & has great communication skills - Please RT
12 Oct
 
CircuitFactory Circuit Factory   
Does anyone know any good web developers in Dubai? Good communication skills, sharp and fast?? Hook us up!!!
12 Oct
 
CircuitFactory Circuit Factory @   
@KimKardashian come in for a workout x
12 Oct
 
CircuitFactory Circuit Factory   
I can do burpees - I can do faster squats. #CircuitFactory
11 Oct
 
CircuitFactory Circuit Factory @   
@BijuDamodarS in al qouz, dubai, in a gym called 24 Fitness. here's the map to clarify - circuitfactory.ae/where.html
11 Oct
 
CircuitFactory Circuit Factory   
It's not easy - It's not convenient - It's not a quick fix - it's all about RESULTS. #CircuitFactory
11 Oct
 
CircuitFactory Circuit Factory   
The journey to ELITE fitness - only starts here. #CircuitFactory
11 Oct
 
CircuitFactory Circuit Factory   
We would like to announce - that Scott Bunce is now an official trainer at the Factory!
11 Oct
 
M7md_Says Mohammad HM   
New Personal Best!!!!!! 8:50 Thank you @CircuitFactory
11 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
I train hard because _________________. (Fill in the blank)
10 Oct
 
CircuitFactory Circuit Factory   
BEASTING in 10 minutes.... GET INVOLVED!
10 Oct
 
CircuitFactory Circuit Factory   
The #1 rule to a successful life - PROPER BEASTING!
9 Oct
 
CircuitFactory Circuit Factory   
399 Group members on our Facebook page!
9 Oct
 
abhay2112 Abhaysingh Chawan @   
@CircuitFactory had my first session yest wid Jost and had a blast!! Can't stand or sit widout feeling the burn & pain! TCF Roxx!
9 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
We are now taking bookings for the November Fitness Challenge - youtu.be/Z39ABybzg5o - To confirm your place, email info@circuitfactory.ae
9 Oct
 
CircuitFactory Circuit Factory   
Amazing energy this morning! October Challengers were giving all they got! amazing stuff x
9 Oct
 
Jay_Roach Janine Roach   
Looking far from glam all for the love of @CircuitFactory ..WEEK 2, BRING IT!!! yfrog.com/hw1vfokj
8 Oct
Retweeted by CircuitFactory
 
HumaidAlsuwaidi Who Maid!?   
Completing my 1st week of the @CircuitFactory's challenge today.
8 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Who's beasting at 6 PM today?
8 Oct
 
PrernaSS Prerna Shewakramani   
Lookin forward to my workout this evenin @CircuitFactory, after a 2 day break,really miss it, never thought id ever say that abt workin out!
8 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
We are officially expanding to Meadows! VIDEO: bit.ly/qtAW7f
7 Oct
 
CircuitFactory Circuit Factory   
Big news for Circuit Factory - youtu.be/u415A8halCk - please retweet and help us spread the word x
7 Oct
 
CircuitFactory Circuit Factory   
2mrw our beasting sessions would be at 10 AM & 6 PM.............. get involved pppl! x
6 Oct
 
CircuitFactory Circuit Factory   
The only way to predict the future - is to invent it
6 Oct
 
Jay_Roach Janine Roach   
Awesome wake-up call thanks 2 @CircuitFactory
6 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Meet Jad Salman aka "Road Runner," one of the true beasts at the Factory! a1.sphotos.ak.fbcdn.net/hphotos-ak-snc…
5 Oct
 
CircuitFactory Circuit Factory   
The difference between try and triumph is just a little "umph" !
5 Oct
 
Jay_Roach Janine Roach   
2 more days 2 go and week 1 of the @CircuitFactory October challenge done....DA-YUM!!!!!
5 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Proper beasting session here at the Factory - The challenge is absolutely rocking! x
5 Oct
 
CircuitFactory Circuit Factory   
Add motivation to your mistakes & subtract excuses. #CircuitFactory
5 Oct
 
CircuitFactory Circuit Factory   
JOB OPPORTUNITY - We are looking for someone smart, charismatic, ripped and dedicated to train large group of ppl - DM me if your interested
5 Oct
 
CircuitFactory Circuit Factory   
Obsessed is a word the lazy people use to describe the dedicated
5 Oct
 
CircuitFactory Circuit Factory   
To get something you never had - you must do something you never did
5 Oct
 
M7md_Says Mohammad HM   
Jus got to @CircuitFactory , Let's hope there's no morning surprise LOL
5 Oct
Retweeted by CircuitFactory
 
Jay_Roach Janine Roach   
Rise n Shine, time to get physical! its @CircuitFactory time...what a positive way 2 start the day
5 Oct
Retweeted by CircuitFactory
 
amna_alhaddad Amna Al Haddad   
The desicion is not going to be easy - on anyone - but it must be taken.
4 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Energy and persistence conquer all things
4 Oct
 
CircuitFactory Circuit Factory   
Strive for progress - not perfection
4 Oct
 
CircuitFactory Circuit Factory   
I have to exercise in the morning before my brain figures out what I'm doing
4 Oct
 
CircuitFactory Circuit Factory   
Movement is a medicine for creating change in a person's physical, emotional, and mental states
4 Oct
 
CircuitFactory Circuit Factory   
Join us - Beasting 2mrw morning at 6.30 AM! x
4 Oct
 
CircuitFactory Circuit Factory   
Taking your body to the next level
4 Oct
 
CircuitFactory Circuit Factory   
Fitness - if it came in a bottle, everybody would have a great body
4 Oct
 
CircuitFactory Circuit Factory   
If it was easy - every1 would be doing it
4 Oct
 
CircuitFactory Circuit Factory   
Almost 400 members on the Facebook community group page - Join us at facebook.com/groups/circuit…
4 Oct
 
CircuitFactory Circuit Factory   
Are you prepared to give it ur all?
4 Oct
 
CircuitFactory Circuit Factory   
Only the top 5% of the worlds population are capable of beasting to the max - are you one of them?
4 Oct
 
PrernaSS Prerna Shewakramani   
Time to get my ass kicked @CircuitFactory!
4 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@7amoOd91 that's how the beasting system works x
4 Oct
 
CircuitFactory Circuit Factory @   
@KBinhendi when are you coming back bro? we'll be waiting for u x
4 Oct
 
CircuitFactory Circuit Factory @   
@HumaidAlsuwaidi that's a beast right there! x
4 Oct
 
CircuitFactory Circuit Factory @   
@PrernaSS and did you love the ass kicking? x
4 Oct
 
CircuitFactory Circuit Factory @   
@Jay_Roach Ha ha ha ha! well if it doesn't hurt, you did not do it properly, beast it to the MAX x
4 Oct
 
CircuitFactory Circuit Factory @   
@M7md_Says @KhalifaBH I know much about p90x, i wouldn't say its not good, but training with a group is far more motivating & enthusiastic x
4 Oct
 
fitnessindubai Paul Hymers   
Very pleased that I gave 100% at @CircuitFactory this morning. Though my legs disagree, they're sulking and refuse to move.
4 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@fitnessindubai Ha ha ha!!! That's beasting at its finest! x
4 Oct
 
AbdullahSaeed_ عبدالله   
Learn to not take any shortcuts learn to take the hard long way since its the only way to success
3 Oct
Retweeted by CircuitFactory
 
Almurr7 Almurr Almarri   
Just finished todays @CircuitFactory session ! Can't wait for tomorrow ! #HYPED !!!
3 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@Nnunucha we would love to have you with us! x
3 Oct
 
CircuitFactory Circuit Factory   
Determination - consistency - beasting
3 Oct
 
CircuitFactory Circuit Factory @   
@salembj bro... Follow the diet plan u have been sent. All the information is in the document on food. It tells u what u can eat for lunch
3 Oct
 
CircuitFactory Circuit Factory @   
@salembj no to wine leaves salem, they contain too much oil. eat grilled chicken breast, oatmeal etc. cut off the carbs x
3 Oct
 
CircuitFactory Circuit Factory @   
@salembj good job salem, I want u to smash it even harder! x
3 Oct
 
AliBeljafla Ali Beljafla   
BEASTIN!!!! "@CircuitFactory: Describe "The Circuit Factory" in just one word"
2 Oct
Retweeted by CircuitFactory
 
Jay_Roach Janine Roach @   
@CircuitFactory rewarding
2 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Describe "The Circuit Factory" in just one word
2 Oct
 
Almurr7 Almurr Almarri   
@CircuitFactory =D hyped for the fitness challange !! YEAAAH BOI !
2 Oct
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Nice to see everyone all excited about the October Challenge - Bring on the BBEEAAASSTTIINNGG! x
2 Oct
 
CircuitFactory Circuit Factory   
Because life's more fun when you're ripped
2 Oct
 
CircuitFactory Circuit Factory   
Your success is 80% mental - 20% physical - THE GAME IS PLAYED IN YOUR MIND
1 Oct
 
CircuitFactory Circuit Factory @   
@KhalidAlAmeri completely agree
1 Oct
 
CircuitFactory Circuit Factory @   
@NatalieSabel we operate everyday. Weekdays: 6:30 AM, 6:30 & 7:45 PM. Weekends: 10 AM & 6 PM. If you need help with the location plz tell me
1 Oct
 
CircuitFactory Circuit Factory   
ARTICLE: "The creative brain on exercise" - fastcompany.com/1783263/the-cr…
30 Sep
 
HumaidAlsuwaidi Who Maid!?   
@CircuitFactory I agree to put my heart & soul into each and every aspect of this challenge and never ever quit no matter how hard it gets.☑
30 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@umerahmed82 when trying to lose weight, cut off some carbs from your food & eat at smaller portions. eliminate "simple" carbs and sugars...
30 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach Ha ha ha!!! sunday it is! x
30 Sep
 
CircuitFactory Circuit Factory @   
@IvanPeric9 thanks bro! x
30 Sep
 
CircuitFactory Circuit Factory   
The physical state of our bodies can either serve or subvert the quest to create genius
30 Sep
 
Jay_Roach Janine Roach   
OMG! My bro & his wife just completed @CircuitFactory challenge and he lost 5kgs, and she 8cm off her waist!!I'm so stoked!!cray-cray!
30 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Congratulations to September challengers. Results - 30 people - 200 cms off waists. And 26 people, 1018 seconds off run times!!! AMAZING x
30 Sep
 
3bd_Alr7manK abdalrhman kharbash   
Countdown to october challenge with @HumaidAlsuwaidi, we will beast it at @CircuitFactory !!!
29 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Awesome beasting sessions today!
29 Sep
 
CircuitFactory Circuit Factory   
Set your
29 Sep
 
CircuitFactory Circuit Factory   
Good morning tweeps
29 Sep
 
CircuitFactory Circuit Factory @   
@djdavidcraig pain is weakness leaving the body bro! Its time to take ur fitness to the next level! x
28 Sep
 
CircuitFactory Circuit Factory @   
@RashidAlRaqbani don't worry bro - what's important now is taking your fitness to the next level! x
28 Sep
 
CircuitFactory Circuit Factory   
Drill this in your mind - PAIN IS NOTHING BUT WEAKNESS LEAVING THE BODY!
28 Sep
 
CircuitFactory Circuit Factory   
To beast is to look forward to struggle - to love the pain - to destroy the comfy zone - to be explosive - till the very end of our lives!!
28 Sep
 
CircuitFactory Circuit Factory @   
@AliBeljafla that's how its done ali !!!!!!!!
28 Sep
 
CircuitFactory Circuit Factory @   
@hparnian good to hear that bro! I wanna see a master beasting in you today bro x
28 Sep
 
CircuitFactory Circuit Factory @   
@HumaidAlsuwaidi awwwwwesome! I wanna see balls of steel today bro x
28 Sep
 
CircuitFactory Circuit Factory   
Still spaces left at 6:30am for the October Fitness Challenge! Email info@circuitfactory.ae Here's to a month of hardcore training!!
27 Sep
 
CircuitFactory Circuit Factory @   
@aisha_alm sure! your first session will be free x
27 Sep
 
Jay_Roach Janine Roach @   
@MarcMontemerlo uv just ruined muffins 4 me 4 life, I hate runnin!Doin a 1 mnth fitness challenge with @CircuitFactory, ul be so proud of me
27 Sep
Retweeted by CircuitFactory
 
HumaidAlsuwaidi Who Maid!?   
When your brain tells you that you can do NOMORE, that's when your balls takeover.#beastit @CircuitFactory
27 Sep
Retweeted by CircuitFactory
 
Barhoom_ Ibrahim AlGhanim @   
@Talmudhaf jogging is for Babys !! If u wanna burn Fat Try the @CircuitFactory. :D
27 Sep
Retweeted by CircuitFactory
 
djdavidcraig David Craig @   
@hparnian @CircuitFactory Looking forward to it . I think! Bring the pain..
27 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
@Almurr7 and @A_Seddiqi with Jost Trenker aka "Kinder Explosive" yfrog.com/h8a0wxjj
27 Sep
 
KhalidAlAmeri Khalid Al Ameri   
#MovingToDubaiTips - Drop the stereotypes, go out, meet
people & judge for yourself. #UAE
27 Sep
Retweeted by CircuitFactory
 
AbdullahSaeed_ عبدالله   
October, Challenge accepted.
27 Sep
Retweeted by CircuitFactory
 
HumaidAlsuwaidi Who Maid!?   
At the @CircuitFactory! Let's do this shit.
27 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
10 slots left for the October fitness challenge - first come first serve
27 Sep
 
CircuitFactory Circuit Factory @   
@Master_Mind050 oh that's a lot of work bro, goodluck man! then for sure i'll hold a slot for u @ the November challenge! x
27 Sep
 
CircuitFactory Circuit Factory   
If it was easy - everyone would be doing it
27 Sep
 
CircuitFactory Circuit Factory @   
@Zuzumohd2 now that's what i call imagination to the MAX! x
26 Sep
 
YousufAlHashimi Yousuf Al Hashimi @   
@CircuitFactory heard nothing but great things about u guys! Keep it up.
25 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Happy to announce that we have 55 challengers for October - It's gonna be MASSIVE! BEASTING TO THE MAX! x
26 Sep
 
CircuitFactory Circuit Factory @   
@Alexi13 @VirginRadioDXB HA HA HA HA HA AH!!!!!!
26 Sep
 
PrernaSS Prerna Shewakramani @   
@CircuitFactory I survived :-) and it was awesome! Will be back tomorrow for some more action!
26 Sep
Retweeted by CircuitFactory
 
AmanyRjb Amany Rajab   
@CircuitFactory: better than a shot of heroin.
26 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@PrernaSS that's really awesome prerna! glad u liked it x
26 Sep
 
CircuitFactory Circuit Factory @   
@AmanyRjb loved this one x
26 Sep
 
AliBeljafla Ali Beljafla   
Beasting in the beast line @CircuitFactory
26 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
7.45 session beastline victims are @m_alhai and @Rashid_Harib - master beastings as Jost may describe them 2day! RESPECT! x
26 Sep
 
CircuitFactory Circuit Factory   
Tweeps! The october fitness challenge registration is coming to an end - DM me if you wanna get hooked to it, hurry! x
26 Sep
 
CircuitFactory Circuit Factory   
(WHO) believes growing numbers of UAE nationals are becoming obese because - "they are being spoiled by their high incomes" - Any thoughts?
26 Sep
 
CircuitFactory Circuit Factory   
Great energy from the 6.30 session ! Now the 7.45 beasting session will begin!!! get involved ppl!
26 Sep
 
CircuitFactory Circuit Factory @   
@MamtaTahil ohh alright then mamta, if you need any fitness or health tips I'm always here x
26 Sep
 
CircuitFactory Circuit Factory   
Sweat - is weakness - leaving the body......... GET READY TO SWEAT!
26 Sep
 
PrernaSS Prerna Shewakramani   
excited and nervous to try out @CircuitFactory tonight at 6.30pm....:-) #mixedfeelings
26 Sep
Retweeted by CircuitFactory
 
rjaber Ramzi Jaber   
@CircuitFactory Great exercise yesterday.. gonna come back and finish it this time :D
26 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@PrernaSS Ha ha ha!!! Excitement exciiitteement! Get rdy to sweat prena x
26 Sep
 
CircuitFactory Circuit Factory @   
@rjaber smaash it next time broo! The game is played in your mind x
26 Sep
 
AlShaibaniMarwa Marwa Al Shaibani   
You don't wait for life-changing moments, you make them
26 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@AlShaibaniMarwa loved this one, u deserve a retweet for this x
26 Sep
 
CircuitFactory Circuit Factory @   
@KhalidAlAmeri totally agree with this x
26 Sep
 
CircuitFactory Circuit Factory   
Good morning tweeps
26 Sep
 
CircuitFactory Circuit Factory   
Pain everywhere - Weaknesses leave - Pride comes in - Confidence grows - Successful life - a2.sphotos.ak.fbcdn.net/hphotos-ak-ash…
26 Sep
 
Ahdaaf Ahdaaf Sports Club   
Theyab Awana, young #UAE football player passed-away due
to car accident. May he rest in peace.
25 Sep
Retweeted by CircuitFactory
 
Jay_Roach Janine Roach @   
@CircuitFactory let's do this!!!
25 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Drop weight, tone your body and have the experience of a life time: The CF Fitness Challenge will change your life - 3 DAYS LEFT TO REGISTER
25 Sep
 
CircuitFactory Circuit Factory   
Tick...Tock - Fatter? ... or Fitter? - Tick...Tock - Time is running out - October Fitness Challenge Registration ... YOU GOT 3 DAYS LEFT! x
25 Sep
 
CircuitFactory Circuit Factory @   
@IvanPeric9 oh alright ivan, hope you do well in your studies bro x
25 Sep
 
CircuitFactory Circuit Factory   
Few slots left to book yourself in the October Fitness Challenge! hurry up tweeeeps! ask me questions if you need to x
25 Sep
 
HumaidAlsuwaidi Who Maid!?   
At the @CircuitFactory for the 6:30 class. #Beastit
25 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@Alexi13 great bro, if u need help any info just ask me here or go to circuitfactory.ae/index1.html - bring a friend & ur first session is free x
25 Sep
 
CircuitFactory Circuit Factory @   
@Raych__M oh no no, just saw u active on my timeline, and shared some stuff :D
25 Sep
 
CircuitFactory Circuit Factory   
Super results means super commitment, dedication & will power. If you want results, book in 4 the October Challenge! - pic.twitter.com/gyGj8WuY
25 Sep
 
CircuitFactory Circuit Factory @   
@KTDubai ohh sorry to hear about the disc! hope you heal quick, thanks x
25 Sep
 
CircuitFactory Circuit Factory   
In 2 weeks of the September Fitness Challenge - 40 ppl dropped a combined 70 Kilos & 189 CM's of their waists - 3 DAYS LEFT TO REGISTER !!
25 Sep
 
CircuitFactory Circuit Factory @   
@Moe_Anabtawi Thanks bro =D, ask me if you have any questions about it
25 Sep
 
CircuitFactory Circuit Factory @   
@YousufAlHashimi thanks bro, highly appreciated x
25 Sep
 
CircuitFactory Circuit Factory   
@markwdubai @marianamarx @MissyMAYA thought u guys might be interested in booking 4our October fitness challenge-VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@SaeedBinKalban @hamishfs thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@AAAlhammadi @MohdBinLootah thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@AbdullaBnS @AbdullahRaqbani thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@YousufAlHashimi @FearlessinDubai thought u guys might be interested in booking 4 our October fitness challenge -VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@A_Seddiqi @PalaceTom @youseftuqan thought u guys might be interested in booking 4 our October fitness challenge-VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@A_AlGergawi @AnasBukhash thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@SaifBinKhalaf @Moodnous thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@angeltesorero @gcme1 @marianamarx thought u guys might be interested in booking 4 our October fitness challenge-VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@KBinhendi @Mbinhendi @MSHARIB thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@ihsanalmarzouqi @KhalfanSuwaidi thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@Moe_Anabtawi @MoadhBukhash thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@Master_Mind050 @YousifHaider thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@Alexi13 @pwashere @NatalieSabel thought u guys might be interested in booking 4 our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@Almurr7 @AlSayyah @Alkhajah thought u guys might be interested in booking for our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@MuneebMohamed @Ali_Luaibi thought u guys might be interested in booking for our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@DonAbdulla @MamtaTahil thought u guys might be interested in booking for our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@IvanPeric9 @youseftuqan thought u guys might be interested in booking for our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@ThatDudeRashid @TFalaknaz thought u guys might be interested in booking for our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@BooMayed @Raych__M @RashedZK thought u guys might be interested in booking for our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@FaridaA @TFalaknaz @LolaDubai thought u guys might be interested in booking for our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
@TBeeW @LeilaIsmail @KTDubai thought u guys might be interested in booking for our October fitness challenge - VIDEO: youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
Few slots left in the October Fitness Challenge - book ur slot for a crazy month - check it out - youtube.com/watch?v=Z39ABy…
25 Sep
 
CircuitFactory Circuit Factory   
Denial is unhealthy yfrog.com/o0g8skj
25 Sep
 
CircuitFactory Circuit Factory   
Good morning tweeps, how's your day going ?
25 Sep
 
CircuitFactory Circuit Factory   
Exercising needs to be perceived as something we enjoy, love, can't wait for - or we subconsciously avoid it
24 Sep
 
CircuitFactory Circuit Factory @   
@captain_khalid that's amazing! good luck bro! make your country proud x
24 Sep
 
CircuitFactory Circuit Factory @   
@captain_khalid oh alright then bro no problem. May i ask, what sports are you competing in? x
24 Sep
 
CircuitFactory Circuit Factory   
Around 40 challengers are competing for October Fitness Challenge. Massive fitness results. if anyone's interested in joining, lemme know x
24 Sep
 
CircuitFactory Circuit Factory @   
@MAlOlama sounds good bro x
24 Sep
 
CircuitFactory Circuit Factory @   
@captain_khalid yes you can bro, but if you were looking for long term results for the month, i would recommend the challenge x
24 Sep
 
CircuitFactory Circuit Factory   
@the__H__ A video of the Circuit Factory - LINK: youtube.com/watch?v=BVMNb4…
24 Sep
 
CircuitFactory Circuit Factory @   
@MAlOlama Thanks for the buzz bro, interested in competing? x
24 Sep
 
CircuitFactory Circuit Factory   
Important info about the October fitness challenge! plz read it & pass it on! @AbdullahSaeed_ @salembj @AliBeljafla pic.twitter.com/gSrhYogK
24 Sep
 
CircuitFactory Circuit Factory   
hey there @AlharithUAE - thought u might be interested in our October fitness challenge - massive results to expect! pic.twitter.com/ZjNBTP0E
24 Sep
 
CircuitFactory Circuit Factory   
THE most powerful weightloss available in Dubai. Just a few slots left for October. Contact us to book your place - youtu.be/Z39ABybzg5o
24 Sep
 
CircuitFactory Circuit Factory   
October Fitness Challenge contract, please read it & pass it on! @AbdullahSaeed_ @salembj pic.twitter.com/1rFoCDxX
24 Sep
 
CircuitFactory Circuit Factory   
Some important information October Challengers must know @Ozzy_Osman @MahmoodUAE @RashidAlRaqbani @Monqith pic.twitter.com/DvrOECpj
24 Sep
 
CircuitFactory Circuit Factory   
Hey guys, this is the contract of the "October Fitness Challenge" @Ozzy_Osman @Monqith @MahmoodUAE @RashidAlRaqbani pic.twitter.com/3RbjomyA
24 Sep
 
CircuitFactory Circuit Factory   
Posted here is the Contract of the "October Fitness Challenge" pic.twitter.com/AYeq6bxs
24 Sep
 
CircuitFactory Circuit Factory   
Even Chuck Norris couldn't handle it yfrog.com/nv5o4oj
24 Sep
 
CircuitFactory Circuit Factory @   
@m_alhai lovin the energy bro, come back for more x
24 Sep
 
CircuitFactory Circuit Factory @
 
@captain_khalid alright bro, we're also gonna do a fitness challenge at october, check it out - bit.ly/qi3Jwu
24 Sep
 
CircuitFactory Circuit Factory   
Your manboobs are in safe hands with us yfrog.com/kj29ntnj
24 Sep
 
CircuitFactory Circuit Factory   
Winning can be learnt - Start small, and work your way to bigger and bigger victories
24 Sep
 
CircuitFactory Circuit Factory @   
@IvanPeric9 that assist to milner, I can just say.... WOW!
24 Sep
 
CircuitFactory Circuit Factory   
Today our class is underway at 6 PM! Get involved ppl!
24 Sep
 
CircuitFactory Circuit Factory @   
@captain_khalid that's the spirit bro! You should try us out sometime x
24 Sep
 
CircuitFactory Circuit Factory   
Waking up everyday looking yourself at the mirror - what do you wanna see - a FITTER person? or a FATTER person?
24 Sep
 
CircuitFactory Circuit Factory   
The only way to predict the future - is to write it
24 Sep
 
CircuitFactory Circuit Factory   
Personal trainers are expensive - and let's face it, they're usually shit
24 Sep
 
CircuitFactory Circuit Factory @   
@Meera__94 hey meera, if you're comfortable with mixed classes, then you can try out a session here at the factory with us x
24 Sep
 
CircuitFactory Circuit Factory   
Everybody wants a great body - but who actually achieves it ?
24 Sep
 
CircuitFactory Circuit Factory @
 
@FaridaA oh alright... Farida, we can help you with your fitness goals. check out this video - youtube.com/watch?v=BVMNb4…
24 Sep
 
CircuitFactory Circuit Factory @   
@seanandthegang alright brown... What's happening? Give me all the gossip in the muff in the last 5 years... What's Gibbo and Ludders up to?
24 Sep
 
CircuitFactory Circuit Factory @   
@FaridaA your welcome farida :D ..... May i ask you about your fitness goals in general? i would like to hear x
24 Sep
 
CircuitFactory Circuit Factory   
Tweeps, our fitness challenges are life changing experiences. ppl dropped around 6-20 Kilos in a month... VIDEO: - youtu.be/Z39ABybzg5o
24 Sep
 
CircuitFactory Circuit Factory   
Good evening tweeps
24 Sep
 
Marwanalmarri Marwan G. Al-Marri   
I'm a dreamer, that's why I'm an achiever.
24 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
What are your fitness goals tweeps ?
23 Sep
 
CircuitFactory Circuit Factory   
@AbdullahSaeed_ Check this out bro - youtu.be/Z39ABybzg5o
23 Sep
 
CircuitFactory Circuit Factory   
Rome wasn't built in a day - neither will your body !
23 Sep
 
CircuitFactory Circuit Factory   
The Circuit Factory diet: Going to McDonalds for a salad is like going to a prostitute for a Hug
23 Sep
 
CircuitFactory Circuit Factory   
Reach your victory - leave your history! #Fitness
#Dubai
23 Sep
 
CircuitFactory Circuit Factory   
#IWannaSlap those ppl who don't believe in themselves,
thinking there are always limits to what they can acheive
23 Sep
 
CircuitFactory Circuit Factory   
#IWannaSlap those who take steroids and think they're fit
23 Sep
 
CircuitFactory Circuit Factory @   
@KhalidAlAmeri your welcome, looking forward to read more of your tweets x
23 Sep
 
CircuitFactory Circuit Factory   
Tweeeps, here's a video of our regulars (Shamis, The Rocket, Bahar) talking about their results at the factory - goo.gl/X2sVK
23 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach you will jaaay don't worry! the game is played in your mind x
23 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach @tarahtarantula @Boutique_1 @DubaiFashionWk @itsBurJuman @A_tQ Thanksss jaaaaaay x
23 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari Ha ha ha!! yes it is the happy weasel! x
23 Sep
 
CircuitFactory Circuit Factory   
We're an exercise company that does not feed you this - goo.gl/naU4r
23 Sep
 
CircuitFactory Circuit Factory   
When a warrior rises up each day, they have a masterpiece to paint - what's your masterpiece tweeps? x
23 Sep
 
CircuitFactory Circuit Factory   
Anybody can join the Circuit Factory - whether you're an excercise newbie or an explosive machine - YOU WILL GET SMASHED 4 SUUURE!
23 Sep
 
CircuitFactory Circuit Factory   
Mohammed Sheikh, a master beasting here at the factory, taking his workout to the next level! MUST SEE! - goo.gl/W4aQz
23 Sep
 
CircuitFactory Circuit Factory   
We are in the business of transforming your belly - no matter how big it is - into a ripped six pac
23 Sep
 
CircuitFactory Circuit Factory   
In simple terms - to get something you never had, you must do something you never did - there are no quick fix or shortcut to this! #Fitness
23 Sep
 
CircuitFactory Circuit Factory   
6.30 Morning class, peaceful? hmmmm, well, not when Jost is around! hahahah - goo.gl/qTMc8
23 Sep
 
CircuitFactory Circuit Factory   
The circuit factory is for everyone regardless of their fitness level - Whether you're a first timer or a pro athlete! - Get involved ppl!
23 Sep
 
CircuitFactory Circuit Factory   
Congratulations to @salembj for breaking his personal record at the 1.7 KM run..... Doing it at 6:54 seconds! #Proud
23 Sep
 
CircuitFactory Circuit Factory @   
@Moe_Anabtawi your welcome bro, congrats on the 3-1 VS chelsea! x
23 Sep
 
CircuitFactory Circuit Factory @   
@salembj don't worry bro x
23 Sep
 
CircuitFactory Circuit Factory   
The Circuit Factory dream team - goo.gl/nXRpK
23 Sep
 
CircuitFactory Circuit Factory   
A regular at the Circuit Factory happy after completing 60 squats in a minute - goo.gl/brRlL
23 Sep
 
CircuitFactory Circuit Factory   
Here is a video of our regulars, talking about their fitness results here at the factory- goo.gl/YrXTg
23 Sep
 
CircuitFactory Circuit Factory   
The October Circuit Factory fitness challenge will be underway very soon! Book your place with 34 other challengers! - goo.gl/AXXdb
23 Sep
 
CircuitFactory Circuit Factory   
My article published in Mens Fitness Magazine, damn i looks sexy - a8.sphotos.ak.fbcdn.net/hphotos-ak-snc…
23 Sep
 
CircuitFactory Circuit Factory @   
@Master_Mind050 Ha ha ha ha!! x
23 Sep
 
CircuitFactory Circuit Factory @   
@NojoudAB thanks a lot, highly appreciated x
23 Sep
 
CircuitFactory Circuit Factory   
Does excercise increase brain activity here at the factory? answer is here - goo.gl/TIA8R
23 Sep
 
CircuitFactory Circuit Factory @   
@sahyounk @RashidAlRaqbani Ha ha ha!!! you got that right karim x
23 Sep
 
CircuitFactory Circuit Factory   
The Circuit Factory - taking you from the 90's to the 2,000's - goo.gl/O0cet
23 Sep
 
RashidAlRaqbani Rashid Al Raqbani   
Will be signing up for the October fitness challenge @CircuitFactory ! Freaking out already
23 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @
 
@RashidAlRaqbani That's great bro! ask me if you have any questions :D! check this out - youtube.com/watch?v=Z39ABy…
23 Sep
 
CircuitFactory Circuit Factory   
#FF to @A_AlGergawi @YousufAlHashimi @Embegee
@MohdGhobash @QusayAlFarsi @Monqith @juliaspencerdxb @RashidAlRaqbani @MoadhBukhash
23 Sep
 
sahyounk Karim Sahyoun   
@CircuitFactory TCF challenge diet is so simple...pure genuis
23 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Danny training at the Circuit Factory - a4.sphotos.ak.fbcdn.net/hphotos-ak-snc…
23 Sep
 
CircuitFactory Circuit Factory   
#FF @Hamad_AlShirawi @harkous @hamishfs @FaridaA
@FayFoosha @FatmaSalim @RashedZK @RashidAlShirawi @RashidAlRaqbani @ThatDudeRashid
23 Sep
 
CircuitFactory Circuit Factory   
#FF to someone who i enjoy having conversations with on
twitter - @R_Alansari
23 Sep
 
CircuitFactory Circuit Factory   
#FF to ppl who tweets about the economy & stocks for 24/7 -
@SaifBinKhalaf
23 Sep
 
CircuitFactory Circuit Factory   
#FF to a philanthropic youth organization who I'm very proud of
their initiative, we need more ppl like them - @YoungEagerSteps
23 Sep
 
CircuitFactory Circuit Factory   
#FF to our regular at the circuit who joined Al Wasl Club youth
team - @m_alhai
23 Sep
 
CircuitFactory Circuit Factory   
#FF to ppl who are very passionate about football -
@OmarJ_23 @A_tQ @Ahdaaf @Sport_360 @DUPLAYS @Shamsi659 @AbdallaKherbash @Moe_Anabtawi
23 Sep
 
CircuitFactory Circuit Factory   
#FF to ppl who i enjoy their tweets - @AbdullaBnS
@TariqBinHendi @Marwanalmarri @angeltesorero @klaaspice @christoperry @marianamarx
23 Sep
 
CircuitFactory Circuit Factory   
#FF to some cool ppl i find on twitter! @ImanBenChaibah
@MahmoodUAE @NojoudAB @AILANBINKADFOOR @OmarButti @Moe_Anabtawi @amna_alhaddad
23 Sep
 
CircuitFactory Circuit Factory   
#FF to one of the brightest initiatives in the Middle east, who
are dedicated to foster innovation and talent! @ThinkUpGCC
23 Sep
 
CircuitFactory Circuit Factory   
#FF to my new followers, welcome! @AmmarAlwan
@Meera__94 @Rashed_Lootah @salembj
23 Sep
 
CircuitFactory Circuit Factory   
#FF to also some regulars here at the factory @sahyounk
@ZayedAlMaktoum @AbdallaKherbash @3bd_Alr7manK
23 Sep
 
CircuitFactory Circuit Factory   
#FF to some ppl i enjoy reading their tweets @AnasBukhash
@MAlOlama @BeeDazzeld_ @MSHARIB @KhalidAlAmeri @UssamaTaha @TheMartialPoet
23 Sep
 
CircuitFactory Circuit Factory   
#FF to the regular beasts at the factory! @Hussain237
@salembj @AliBeljafla @MAlOlama @MohammedM1 @Barhoom_ @Marwanalmarri @Sheikh_Muhammad
23 Sep
 
CircuitFactory Circuit Factory   
Chuck Norris would definitely have a hard time here at the factory
23 Sep
 
CircuitFactory Circuit Factory   
#FF to the regular beasts at the factory! @ShamisRS
@m_alhai @KBinhendi @Shamsi659 @Jay_Roach @hparnian @HumaidAlsuwaidi @Rashid_Harib
23 Sep
 
CircuitFactory Circuit Factory   
#FF @A_tQ @Ahdaaf @Afra_kb @Alexi13 @Almurr7
@AidaAlB @Amoon_JR @Alkhajah @AlSayyah @A_Seddiqi @AKAShirawi @abdulwahed @AAAlhammadi
23 Sep
 
TheMartialPoet Wael Al-Sayegh   
A QUARTER of the UAE'S population will be diabetic by 2025! This is far worse than I ever thought. gulfnews.com/news/gulf/uae/…
23 Sep
Retweeted by CircuitFactory
 
AnasBukhash AB أنس بوخش   
A loser is a person who has accepted losing.
22 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Into the weekend, yaaaaay! Let's eat junk (so not gonna happen)
22 Sep
 
CircuitFactory Circuit Factory   
Tweeps, if you guys r not happy with your weight now and ever since u were looking for ways to smash them kilos. Join our october challenge!
22 Sep
 
AliBeljafla Ali Beljafla   
Going for the 6:30 class @CircuitFactory
22 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
around 800,000 ppl in the UAE are obese, this should not be underestimated, and we are here dedicated to tackle this issue x
22 Sep
 
CircuitFactory Circuit Factory @   
@Ali_Alsabbagh that makes sense but in an akward way!
22 Sep
 
CircuitFactory Circuit Factory   
What are your plans for this thursday tweeps? x
22 Sep
 
CircuitFactory Circuit Factory   
2 weeks into the september fitness challenge. 42 ppl combined lost 189 CM's of their waists & 69.7 KG's. Book in for the october challenge!
22 Sep
 
CircuitFactory Circuit Factory   
Fitness is definitely not a quick fix, it's a life long journey. #CircuitFactory
#Fitness
21 Sep
 
CircuitFactory Circuit Factory @   
@ndakkak video doesn't work... don't worry though, jost & myself are always considering new crazy moves x
21 Sep
 
CircuitFactory Circuit Factory @   
@m_alhai see you on the beastline x
21 Sep
 
Mbinhendi MBH/محمد بن هندي   
Best record today Wohoo !
21 Sep
Retweeted by CircuitFactory
 
AbdullaAlYaquob Abdulla.AlYaquob @   
@CircuitFactory awesome
21 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
TABATTA SQUATS! hold a 5 or 10 KG plate for 1 min, then change. That's how its done! yfrog.com/me79ghj
21 Sep
 
CircuitFactory Circuit Factory   
People just smashed their timings at their circuit factory 1.7 kilometer run.... Amazing stuff!
21 Sep
 
CircuitFactory Circuit Factory @   
@TheMartialPoet we would be more than happy to have you in with us x
20 Sep
 
altayeruae M. Al Tayer   
If you saw a group of fit people running in Al Qouz streets stay away from them coz they are the @circuitfactory #TCF
20 Sep
Retweeted by CircuitFactory
 
3bd_Alr7manK abdalrhman kharbash   
signed up for the fitness challenge next month, it will be one hell of a month @CircuitFactory
20 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Having problems at losing those last stubborn kilos that are so f****** annoying? if you do, we are your ultimate solution x
20 Sep
 
Rashid_Harib Rashid Bin Harib   
When ur in a bad mood...workout! It helps trustt me !
20 Sep
Retweeted by CircuitFactory
 
HumaidAlsuwaidi Who Maid!?   
@CircuitFactory dis is what I'm talkin bout! yfrog.com/mmd0oazj
20 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
The 6.30 session is underway! BOOOOOOOOOMM!
20 Sep
 
CircuitFactory Circuit Factory   
Life changing experience, our fitness challenges, get involved ppl - youtu.be/Z39ABybzg5o
20 Sep
 
Jay_Roach Janine Roach   
#TCF 's in agonising pain on the beastline @CircuitFactory
yfrog.com/mfee7moj
20 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
High intensity with little rest. That's the way we do it
20 Sep
 
CircuitFactory Circuit Factory @   
@3bd_Alr7manK Ha ha ha!!! easy, pretend the pain was never there, the game is played in your mind x
19 Sep
 
CircuitFactory Circuit Factory   
Would you rather suffer the pain of discipline or the pain of regret?
19 Sep
 
CircuitFactory Circuit Factory   
Guys, any updates on the Merdif location x
19 Sep
 
CircuitFactory Circuit Factory   
Ppl here are smashing their 1.7 KM runs, huge difference in their times! Get involved ppl!
19 Sep
 
CircuitFactory Circuit Factory   
In August 2011, 17 people here at the factory lost a total combined weight of 57.5 Kilograms - youtube.com/user/TheCircui…
18 Sep
 
CircuitFactory Circuit Factory   
at our august fitness challenge... some people here at the factory literally lost around 6 to 20 kilos in just one month! RESPECT! x
18 Sep
 
CircuitFactory Circuit Factory @   
@michelle_dxb alright michelle, though its getting better and better everyday, make sure u beast it when its cold!!!! x
18 Sep
 
CircuitFactory Circuit Factory   
To get something you never had, you must do something you never did. Including reaching your peak fitness!
18 Sep
 
CircuitFactory Circuit Factory   
Weight loss results from the september fitness challenge are amazing!!! Get involved ppl!
18 Sep
 
CircuitFactory Circuit Factory   
Beasting session at 6.30 and 7.45. Get smashed!! Get involved ppl!!!!!
18 Sep
 
CircuitFactory Circuit Factory   
To be a warrior isn't a simple matter of wishing to be one. It's rather an endless struggle that will go on for the last moment of our lives
17 Sep
 
CircuitFactory Circuit Factory   
Beasting it today at 6.00 PM. Get involved ppl!!!!!!
17 Sep
 
Marwanalmarri Marwan G. Al-Marri   
To battle is the only way I feel alive.
17 Sep
Retweeted by CircuitFactory
 
GeorgesStPierre Georges St-Pierre   
"Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat." -Sun Tzu
16 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Winners find a way, losers find an excuse. #CircuitFactory
16 Sep
 
HumaidAlsuwaidi Who Maid!?   
A pair of balls beats everything.
16 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Life's more fun when you're ripped, don't you agree? x
16 Sep
 
CircuitFactory Circuit Factory @   
@TBeeW for more info about us (location etc) check out - www.circuitfactory.ae
16 Sep
 
CircuitFactory Circuit Factory @   
@TBeeW first session is free bro, the whole game is all played in your mind. Weekdays: 6.30 AM 6.30 & 7.45 PM. Weekends: 10 AM & 6 PM
16 Sep
 
CircuitFactory Circuit Factory @   
@RashedZK that's a bit harsh! x
16 Sep
 
CircuitFactory Circuit Factory @
 
@TBeeW come and join our classes here at the factory, check this video out to know more about what to expect - youtube.com/watch?v=BVMNb4…
16 Sep
 
CircuitFactory Circuit Factory   
It's all about what you want, and how bad you want it. #CircuitFactory
16 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach janiiiiiiineeee we're in the business of recycling your wardroobe! don't forget that x
16 Sep
 
CircuitFactory Circuit Factory @   
@_IAmLeAnne_ @Jay_Roach well, i must stress on the fact that, not all addictions destroy you x
16 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach @_IAmLeAnne_ Ha ha ha h a ha!!!!!!!
16 Sep
 
CircuitFactory Circuit Factory @   
@TBeeW believe it or not, mentally, yes you can concentrate much better and think clearer, gives you a positive energy x
16 Sep
 
CircuitFactory Circuit Factory   
Great session at the factory toady! More sweat to be released. More pain to be endured. Get involved people !!!!!!
16 Sep
 
CircuitFactory Circuit Factory   
You must begin to think of yourself as becoming the person you want to be. #Fitness
#Dubai
16 Sep
« Last Edit: January 08, 2012, 04:14:13 PM by Trull »
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Trull

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  • Posts: 10
Phil Parkinson's abuse of Twitter, part 2
« Reply #7 on: January 08, 2012, 01:02:32 PM »

 
CircuitFactory Circuit Factory   
Fitness - if it came in a bottle, everybody would have a great body
16 Sep
 
CircuitFactory Circuit Factory   
Those who think they have not time for a proper exercise will sooner or later have to find time for illness
16 Sep
 
CircuitFactory Circuit Factory   
It's all about what you want, and how bad you want it
16 Sep
 
CircuitFactory Circuit Factory @   
Jost all the way, everyday! kinder explooosive x @m_alhai @Shamsi659 @ShamisRS @Rashid_Harib
16 Sep
 
CircuitFactory Circuit Factory   
The pain of discipline is far less than the pain of regret.
16 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach your welcome! TEAM ROACH: it's always sexy time! x
16 Sep
 
CircuitFactory Circuit Factory @   
@Swaairah Ha ha ha! now you can build proper muscle *expecting a slap* x
16 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari your welcome bro x
16 Sep
 
CircuitFactory Circuit Factory @   
@MohammedM1 your welcome bro x
16 Sep
 
CircuitFactory Circuit Factory @   
@Barhoom_ that's the spirit brooo!!!!! keep beastin!! x
16 Sep
 
CircuitFactory Circuit Factory @   
@AKAShirawi your welcome bro x
16 Sep
 
CircuitFactory Circuit Factory @   
@7amoOd91 thanks bro x
16 Sep
 
CircuitFactory Circuit Factory   
#FF @Swaairah @Rashid_Harib @fitnessindubai
@Faris_Khalifeh @Faris_Khalifeh @Ferasawade @waleedatIIR @Almurr7 @AliBeljafla @AlharithUAE
16 Sep
 
CircuitFactory Circuit Factory   
#FF @YousufAlHashimi @LolaDubai @LesleyCully
@Jay_Roach @juliaspencerdxb @joeonnet @jamiewestley @HessaHH @Hussain237 @NaimaNaim
16 Sep
 
CircuitFactory Circuit Factory   
#FF @TariqBinHendi @TomCreateMedia @thatdubaiguy
@FayFoosha @FaridaA @FatmaSalim @SaeedBinKalban @OmarButti @Ozzy_Osman @OmarJ_23
16 Sep
 
CircuitFactory Circuit Factory   
#FF @ZayedAlMaktoum @BooMayed @NomairK @NojoudAB
@PurpleNaNo @sahyounk @KTDubai @klaaspice @KAlhabtoor @HaniAlawadhi @HHShkMohd @hamishfs
16 Sep
 
CircuitFactory Circuit Factory   
#FF @DeemAlbassam @EtchMohd @Embegee @qadeeros
@TheMartialPoet @R_Alansari @Marwanalmarri @MSHARIB @MohammedM1 @MohdGhobash @MoadhBukhash
16 Sep
 
CircuitFactory Circuit Factory   
#FF @KBinhendi @AbdullaBnS @AbdullaAlYaquob
@Abdulaziz__R @AbKalban @BaselAnabtawi @DubaiCares @DUPLAYS
16 Sep
 
CircuitFactory Circuit Factory   
#FF @AlSayyah @Alkhajah @ammar456 @A_AlGergawi
@Barhoom_ @MAlOlama @A_tQ @DonAbdulla @Essa_AlRafi @PurpleNaNo @PrernaSS @FatmaSalim
16 Sep
 
CircuitFactory Circuit Factory   
#FF @m_alhai @ShamisRS @HumaidAlsuwaidi
@3bd_Alr7manK @Shamsi659 @Amoon_JR @AnasBukhash @Moe_Anabtawi @amna_alhaddad @Sheikh_Muhammad
16 Sep
 
CircuitFactory Circuit Factory   
#FF @3bd_Alr7manK @AidaAlB @AILANBINKADFOOR
@7amoOd91 @AliBeljafla @abdulwahed @Ahdaaf @aliasgars @A_AlGergawi @AKAShirawi @BooMayed
16 Sep
 
CircuitFactory Circuit Factory   
Tweeeeps, join us at the 6 PM session today, get ready for some paaain x
16 Sep
 
CircuitFactory Circuit Factory @   
@MamtaTahil I like your enthusiasm!
16 Sep
 
CircuitFactory Circuit Factory @   
@HumaidAlsuwaidi how's the pain bro? X
16 Sep
 
CircuitFactory Circuit Factory   
10am and 6pm today people - Get involved in the most effective workout you can do in Dubai #weightloss
#uae
16 Sep
 
CircuitFactory Circuit Factory   
We offer one thing and one thing only #results - youtu.be/
BVMNb4qYX1w
16 Sep
 
CircuitFactory Circuit Factory   
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity
15 Sep
 
CircuitFactory Circuit Factory @   
@A_AlGergawi neither a ripped six pac! x
15 Sep
 
CircuitFactory Circuit Factory @   
@KBinhendi completely agree
15 Sep
 
CircuitFactory Circuit Factory   
On the scale of 1 to 10..... How much importance would u give regarding ur fitness & physical body? x
15 Sep
 
CircuitFactory Circuit Factory   
2 types of sweat in life. It's either tears, followed by regret. Or a bloody workout sweat, followed by dominance. Which 1 would u want? x
15 Sep
 
CircuitFactory Circuit Factory @   
@Swaairah I'm amazing right? x
15 Sep
 
CircuitFactory Circuit Factory @   
@A_tQ alright bro, perfect! X
15 Sep
 
CircuitFactory Circuit Factory @   
@Swaairah Weak*
15 Sep
 
CircuitFactory Circuit Factory @   
@Swaairah typpoooo
15 Sep
 
CircuitFactory Circuit Factory   
We're in the business of recycling your Wardrobe
15 Sep
 
CircuitFactory Circuit Factory @   
@m_alhai done! make bolt look like peanuts x
15 Sep
 
CircuitFactory Circuit Factory @   
@A_tQ at the moment yes, but we're considering expanding to merdif also. If you know any gym space to rent, plz tell us and Retweeet
15 Sep
 
CircuitFactory Circuit Factory   
Congrats to Ahmed Al Hai for busting his running plateu by running 1.7 KM in 6:02 minutes. He's a baddass. @m_alhai
15 Sep
 
CircuitFactory Circuit Factory   
Tweeps, any updates on the merdif gym location etc?
15 Sep
 
Jay_Roach Janine Roach   
Time 4 #TCF:) @CircuitFactory is not ur 'pretty' workout, let's
get naaaasty!!!
15 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@PurpleNaNo nooot hhheaaalllthhhyyyyy! x
15 Sep
 
CircuitFactory Circuit Factory @   
@KTDubai oouch! Have a nice weekend ! X
15 Sep
 
CircuitFactory Circuit Factory @   
@altayeruae Weekends are 10 AM & 6 PM bro.
15 Sep
 
CircuitFactory Circuit Factory @   
@altayeruae hey mohammed, thursdays are 6.30 and 7.45 PM! get involved broo x
15 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach yes it's on! sorry i didn't mention it x
15 Sep
 
CircuitFactory Circuit Factory   
We will undergo a beasting session at 6.30 today!!!! Get involved people !!!!
15 Sep
 
CircuitFactory Circuit Factory   
Plans for the weekend? (other than beasting with us)
15 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari thanks bro, enjoy yours as well x
15 Sep
 
CircuitFactory Circuit Factory @   
@IntrepidAdviser go out for 2 minutes under the sun to balance things out x
15 Sep
 
CircuitFactory Circuit Factory   
BECAUSE LIFE'S MORE FUN WHEN YOU'RE RIPPED. #CircuitFactory
15 Sep
 
CircuitFactory Circuit Factory   
Congratulations to Jad Salman! for beating his 1.7 KM run in 5:47... He is currently #4 / 300 ppl, behind Chris, Scott and @ShamisRS
15 Sep
 
CircuitFactory Circuit Factory @   
@NatalieSabel Alright then natalie. whenever you come, ur first session will be free, cuz i'm amazing x
15 Sep
 
CircuitFactory Circuit Factory @   
@Marwanalmarri 6:30 bro. Get ready for some pain x
15 Sep
 
CircuitFactory Circuit Factory @   
@NatalieSabel it's no problem natalie.... Ha ha ha!!!! you should try us out sometime, we will absolutely smash you x
15 Sep
 
CircuitFactory Circuit Factory @   
@NatalieSabel it's those random spams yeah? like those "I won 700$ see how u can...." ? x
15 Sep
 
CircuitFactory Circuit Factory @   
@MahmoodUAE alright bro, i'll c u tomorrow, get ready to sweat x
15 Sep
 
CircuitFactory Circuit Factory   
2 types of sweat in life. It's either tears, followed by regret. Or a bloody workout sweat, followed by dominance. Which 1 would u want? x
15 Sep
 
CircuitFactory Circuit Factory @   
@MahmoodUAE sure thing! we'll give you a free session to try. do you know the timings & location? x
15 Sep
 
Rashid_Harib Rashid Bin Harib   
The harder something to achieve, the more greater the reward and satisfaction.
15 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@Zuzumohd2 hahahh whyyyyy!? thursday's should be funnn x
15 Sep
 
CircuitFactory Circuit Factory   
#PeopleNeedToStop asking me for what supplements they
should take. They should first look at what junk they're eating.
15 Sep
 
CircuitFactory Circuit Factory @   
@Monqith talk to me when you come for a beasting session, i'll explain everything x
15 Sep
 
CircuitFactory Circuit Factory   
#PeopleNeedToStop paying 300 dirhams for a personal training
session. that's an ABSOLUTE RIP OFF.
15 Sep
 
A_tQ Ahmed Tariq Al Qemzi @   
@CircuitFactory "Yesterday You Said Tomorrow"
15 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@Monqith because if you just weight lift, your muscles wouldn't be funtional & you wouldn't have speed, stamina, endurance, agility.
15 Sep
 
CircuitFactory Circuit Factory @   
@Monqith If you want a lean muscle body and ripped, you would have to balance both weightlifting and circuit. 3 days circuit 3 days weights.
15 Sep
 
Ahdaaf Ahdaaf Sports Club   
Staying healthy is a continuous process and not a one-time-phase. #FB
12 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
#PeopleNeedToStop thinking there's a short cut to get those
ripped 6 pacs. Only way you get them is by "Training Hard. Eating Clean"
15 Sep
 
CircuitFactory Circuit Factory   
#PeopleNeedToStop setting barriers to what they can achieve,
especially in terms of their physical body.
15 Sep
 
CircuitFactory Circuit Factory   
#PeopleNeedToStop delaying their diets to the never ending
"tomorrow"
15 Sep
 
CircuitFactory Circuit Factory   
My better is better than your better. #CircuitFactory
15 Sep
 
CircuitFactory Circuit Factory @
 
@ahmedeltinai one last thing, every month we have a challenge going on, October will start very soon book your place - youtu.be/Z39ABybzg5o
15 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach Ha ha ha!!! i think that would be a great anthem, cuz in the tcf we're all sexy and we all know it x
15 Sep
 
3bd_Alr7manK abdalrhman kharbash   
My body is all sore from @CircuitFactory , but I'm so pumped up for more!!!
15 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@3bd_Alr7manK Ha ha ha !!! glad you liked it bro x
15 Sep
 
CircuitFactory Circuit Factory @
 
@ahmedeltinai Check out this video to know more - youtu.be/BVMNb4qYX1w
15 Sep
 
CircuitFactory Circuit Factory @   
@ahmedeltinai We use ladders, boxes, ropes, bands, bars, plates, dumbbells, tracks, mats; anything that gets results. Moves r never the same
15 Sep
 
CircuitFactory Circuit Factory @   
@ahmedeltinai sure bro, we workout using the methods of circuit training, meaning high intensity, high variation & little rest in between
15 Sep
 
CircuitFactory Circuit Factory @
 
@Master_Mind050 no bro, we offer that challenge! check this video out and u'll know more - youtube.com/watch?v=Z39ABy…
14 Sep
 
CircuitFactory Circuit Factory @   
@Master_Mind050 i'm good bro, how's life? x
14 Sep
 
CircuitFactory Circuit Factory @   
@Hadleyd that's something to expect from a team who has won the CL 7 times x
14 Sep
 
CircuitFactory Circuit Factory   
Whether you're an exercise newbie or a pro athlete. The circuit factory is for you, suitable to all fitness levels.
14 Sep
 
mrs_chappalmar Manisha Ahluwalia   
Suffering from @CircuitFactory withdrawal after one day of rest - upside: goal is to smash my turtle time on the run tomorrow!
14 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@pretty_petite I agree, brazilians are hhhooooot *drools*
14 Sep
 
CircuitFactory Circuit Factory @   
@mrs_chappalmar that's the spirit! x
14 Sep
 
CircuitFactory Circuit Factory   
The busiest day at the factory - a3.sphotos.ak.fbcdn.net/hphotos-ak-snc…
14 Sep
 
CircuitFactory Circuit Factory @   
@Monqith awesome... awesome
14 Sep
 
CircuitFactory Circuit Factory @
 
@MahmoodUAE @KBinhendi @mbinhendi come & try us out Mahmood - here's a video on what to expect - youtu.be/BVMNb4qYX1w
14 Sep
 
CircuitFactory Circuit Factory   
Don't even think about it yfrog.com/kf45nrfj
14 Sep
 
CircuitFactory Circuit Factory   
Don't tell us not to dream big, fat, hairy, audacious dreams. #CircuitFactory
14 Sep
 
CircuitFactory Circuit Factory @   
@MamtaTahil 2 hours? Damn that's too long!
14 Sep
 
MohdGhobash Mohammed Ghobash   
LOL love this gym! "@CircuitFactory: @HumaidAlsuwaidi your pain is our pleasure. (no homo)"
14 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Get ripped. Get _________. (Fill in the blanks)
14 Sep
 
CircuitFactory Circuit Factory   
We don't do TRX. We don't do crossfit. We don't do Swiss Balls. But when it comes to weight loss, we're in a league of our own.
14 Sep
 
CircuitFactory Circuit Factory @   
@HumaidAlsuwaidi your pain is our pleasure. (no homo)
14 Sep
 
CircuitFactory Circuit Factory @   
@Monqith Ha ha ha! Well maybe that's the pizza!
14 Sep
 
CircuitFactory Circuit Factory @   
@KBinhendi glad to hear that bro! x
14 Sep
 
Monqith Monqith Alazawi   
@CircuitFactory was epic yet very hard, I guess I picked the wrong day for pizza. Gonna join definitely
14 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@R_Alansari Ha ha ha!!! Well we wouldn't want any envy! But they are way too expensive for a workout!
14 Sep
 
CircuitFactory Circuit Factory @   
@Monqith Ha ha ha!!!! Glad u liked it. You did good today, just need to work on your squatting technique a bit! Pizza is always a no go
14 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari hey rashed! were looking for gym spaces, have you managed to find a location for us in merdif? X
14 Sep
 
CircuitFactory Circuit Factory   
Undergoing the 7.45 PM beasting session. Get involved ppl!!!
14 Sep
 
CircuitFactory Circuit Factory   
Busy day at the circuit factory. Get involved people! yfrog.com/kk9rvxvj
14 Sep
 
CircuitFactory Circuit Factory @   
@Monqith I'm waiting for you bro... :)
14 Sep
 
CircuitFactory Circuit Factory @   
@Monqith great to hear that bro ! x
14 Sep
 
CircuitFactory Circuit Factory @   
@HumaidAlsuwaidi come on humaid! We will smash yooooou x
14 Sep
 
CircuitFactory Circuit Factory   
Cristiano Ronaldo's body strength documentary. what an athlete! - youtube.com/watch?v=s7vYfK…
14 Sep
 
CircuitFactory Circuit Factory   
MORE EFFECTIVE THAN A PERSONAL TRAINING SESSION, 1/4 OF THE COST - youtube.com/watch?v=BVMNb4…
14 Sep
 
CircuitFactory Circuit Factory @   
@ThinkUpGCC Hi there, I must applaud you for the wonderful initiative of fostering innovation and creativity here in the GCC! Goodluck! x
14 Sep
 
CircuitFactory Circuit Factory @   
@NojoudAB I completely agree! X
14 Sep
 
CircuitFactory Circuit Factory   
"It pains me to say but the music this morning was rocking" - Scott bunce, on the facebook group page.
14 Sep
 
CircuitFactory Circuit Factory   
Helloo sweetnesses! Every month we change our moves to shock your body. Bear crawls to crab crawls to gecko to whatever brings you results.
14 Sep
 
CircuitFactory Circuit Factory @   
@Zuzumohd2 gymming is boring yeah? x
14 Sep
 
CircuitFactory Circuit Factory   
hey tweeeeeps, check out our website - circuitfactory.ae/index1.html
14 Sep
 
Rashid_Harib Rashid Bin Harib   
Dubai's most effective group exercise class 'The circuit factory' u guys must come nd try it !! Follow @CircuitFactory for more info !
14 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@AILANBINKADFOOR ohhh.. if you're speaking about endurance, that's what we offer best, try us out someday, first session is free x
14 Sep
 
CircuitFactory Circuit Factory @   
@AILANBINKADFOOR Great! what body part you're training?! x
14 Sep
 
CircuitFactory Circuit Factory   
Nothing great has been achieved with minimum work & laziness. Here we aim for greatness, that's why we absolutely smash you !! X
14 Sep
 
CircuitFactory Circuit Factory @   
@Monqith Ha ha ha !!!! We will take care of manboobs, no matter how big they are x
14 Sep
 
CircuitFactory Circuit Factory @   
@Monqith Obesity is at the top of the list! x
14 Sep
 
CircuitFactory Circuit Factory @   
@automaverick Exaaactllyy! couldn't stress any more about this point! especially when it comes to fitness, weight loss and diet x
14 Sep
 
CircuitFactory Circuit Factory @   
@pretty_petite Who was the most beautiful in your opinion? x
14 Sep
 
CircuitFactory Circuit Factory @   
@DonAbdulla i hope he does great! x
14 Sep
 
CircuitFactory Circuit Factory @   
@prosperogamiao i loved this one! x
14 Sep
 
CircuitFactory Circuit Factory @   
@Master_Mind050 good day bro x
14 Sep
 
CircuitFactory Circuit Factory @   
@Hadleyd very unexpected goal from pato and silva i might add!
14 Sep
 
CircuitFactory Circuit Factory @   
@michelle_dxb that's really impressive, in how many minutes did you do that? x
14 Sep
 
CircuitFactory Circuit Factory @   
@DebsFar i love it! esp the sunshiiiineeee x
14 Sep
 
CircuitFactory Circuit Factory @   
@Monqith soooooo truuuuue ! x
14 Sep
 
CircuitFactory Circuit Factory @   
@rajaajabr glad to hear emiratis are performing well, i hope them the best!
14 Sep
 
CircuitFactory Circuit Factory @   
@SaudAlQaydi they burn my garden down and I'll bury them under my garden hahahha
14 Sep
 
CircuitFactory Circuit Factory @   
@faisalhashmi Ha ha ha!!! they're still doing those final destination movies!?!?!
14 Sep
 
CircuitFactory Circuit Factory @   
@ahmedeltinai good morning to you too x
14 Sep
 
CircuitFactory Circuit Factory @   
@YousifHaider i must agree, it's a beautiful country! x
14 Sep
 
CircuitFactory Circuit Factory @   
@IvanPeric9 let me guess, palermo VS inter match?
14 Sep
 
CircuitFactory Circuit Factory   
Looking for a 2,000-4,000 square foot place we could rent by the hour. In Merdif, either gyms, conferences, sports hall. please RETWEET guys
14 Sep
 
CircuitFactory Circuit Factory   
A pic of a famous move here: Tabatta squat and hold the plate for a whole min! Feel the burn !!!! yfrog.com/h0zhuhqj
14 Sep
 
CircuitFactory Circuit Factory   
Good evening tweeps
14 Sep
 
CircuitFactory Circuit Factory @   
@MamtaTahil perfect combination! Although goa is a big far from spain
14 Sep
 
CircuitFactory Circuit Factory @   
@Allan_Vich limitless? Where's that?
14 Sep
 
CircuitFactory Circuit Factory @   
@1st_raindrop nice bro, we're thinking of expanding to Merdif cuz the demand seems huge, if u know any good place we can rent plz lemme know
14 Sep
 
CircuitFactory Circuit Factory @   
@m_alhai can't believe u have asked for harder workouts. #brave
14 Sep
 
CircuitFactory Circuit Factory   
Here at the circuit factory, sessions maximise work and minimise rest; every workout burns a huge number of calories. #Fitness
#Dubai
13 Sep
 
CircuitFactory Circuit Factory   
"The Circuit Factory: You will be in Pain. But that's just weakness leaving your body." - @hparnian on the facebook group!
13 Sep
 
CircuitFactory Circuit Factory @   
@1st_raindrop i love your enthusiasm!!!!, where are you from? x - here are more videos for you - youtube.com/user/TheCircui…
13 Sep
 
CircuitFactory Circuit Factory   
Tweeps, this is our regular Mohammed sheikh a.k.a "the pitbull," check out how we toned up his body - a1.sphotos.ak.fbcdn.net/hphotos-ak-ash…
13 Sep
 
CircuitFactory Circuit Factory @   
@Zuzumohd2 hahah thanks! i strongly beleive everyone should express their individuality in society x
13 Sep
 
CircuitFactory Circuit Factory @   
@altayeruae alright bro, goodluck x
13 Sep
 
CircuitFactory Circuit Factory   
Peak fitness can't be reached with minimum work & "convenience products," look at this product, RIP OFF BULLSHIT!?!? - img.uvip.com/asseenontv/fit…
13 Sep
 
CircuitFactory Circuit Factory @   
@MohammedM1 Ha ha ha!!! i'm no big football fan, but i must say that free kick was absolutely amazing x
13 Sep
 
CircuitFactory Circuit Factory   
"On the morning of Day 8 of the fitness challenge at TCF, i am down 2.5Kg and 3cm on my waist. Thank you guys!" - Karim Al Sahyoun
13 Sep
 
CircuitFactory Circuit Factory @   
@altayeruae thanks mohammed! where have you beeen!? x
13 Sep
 
CircuitFactory Circuit Factory   
The milan vs barca game was interesting, milan score at the first and last 20 secs of the game... what did you think of it? x
13 Sep
 
CircuitFactory Circuit Factory   
We use ladders, boxes, ropes, bands, bars, plates, dumbbells, tracks, mats; anything that gets results. No two workouts are ever the same
13 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach Ha ha ha ha ha!!!!!!!!! Exploooooooooosiiiivvvveeeee x
13 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari Ha ha ha!!!! glad you like it! spread it out bro, and btw it's the weaaaaasel not the beaver x
13 Sep
 
Jay_Roach Janine Roach   
@CircuitFactory thank u 4 the fantastic energy u guys put in. I havnt been able 2 come as much as Id like but already noticing less jiggle:)
13 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
meet one of our trainers. Jost trenker aka "Kinder Explosive" - He's a german badass !!!!!! yfrog.com/nvrdzxj
13 Sep
 
CircuitFactory Circuit Factory   
Get ready to sweat. The game is played in your mind - youtu.be/Z39ABybzg5o
13 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach Ha ha ha!!! you're welcome! "TEAM ROACH: IT'S ALWAYS SEXY TIME" x
13 Sep
 
CircuitFactory Circuit Factory   
check out @AliBeljafla training here at the factory. he's a beast in there! yfrog.com/ntnn6nj
13 Sep
 
CircuitFactory Circuit Factory   
The most effective workout in Dubai, based on the methods of circuit training. + Increase muscle mass. - Decrease body fat. #Fitness
13 Sep
 
Marwanalmarri Marwan G. Al-Marri @   
@CircuitFactory what a great session, I was ready for a double!! Thanks guys! See u again friday!!
13 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@hparnian we will consider both places, but merdif's demand seems huge x
13 Sep
 
CircuitFactory Circuit Factory   
Tweeeps, do you guys know any location that i could rent a gym space at? we are considering expanding our beasting services. please RETWEET!
13 Sep
 
CircuitFactory Circuit Factory   
What a goal pato! #AcMilan
13 Sep
 
CircuitFactory Circuit Factory   
AC Milan vs Barcelona right now! any prediction tweeps?
13 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad easy. you love the pump. it gives you a feeling. a triumph feeling. something like that. hard to explain. but it's awesome.
13 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari bro join our Circuit Factory community here, more insight, it never gets quiet though x - www.facebook.com/groups/circuitfactory
13 Sep
 
R_Alansari Rashid A. Al-Ansari @   
@CircuitFactory I sure will search, you guys are the real deal, not like those fakes "fitness first" all they want is money they don't care
13 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@Monqith perfect!
13 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari That's really awesome broo!! that's what we excel at! here at the factory the group energy is amazing ! #Respect
13 Sep
 
CircuitFactory Circuit Factory @   
@Monqith bro it's 6.30 PM and 7.45 PM, don't get mixed up hahahaha, you got the location>? x (24 fitness, al qouz)
13 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari that's exactly right, they charge high to break even with their equipment, luxury etc, and that's bollocks!
13 Sep
 
CircuitFactory Circuit Factory   
Tweeeeeeeeeeps, we are thinking of expanding our beasting services to Merdif! we're looking for a gym space to rent, any place u recommend!?
13 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari you're a beast man! thanks a million, please do and join the upcoming October fitness challenge, (guy drop 20KGS in a month) x
13 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari that's great! actually it's PERFECT!!! if you know any gym space that we could rent in merdif please tell us x
13 Sep
 
CircuitFactory Circuit Factory   
"TCF: You will be in Pain. But that's just weakness leaving your body." - Hamed Parnain, a regular at the circuit. Get involved ppl x!
13 Sep
 
Monqith Monqith Alazawi   
Folks i will be visiting @CircuitFactory tomorrow at 6:45 to try out their awesome workouts whoever wanna join www.circuitfactory.ae
13 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
@ShamisRS and @m_alhai today at the circuit factory, two beasts! Both run sub 6 mins. #Respect yfrog.com/nyxc4asj
13 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari we are thinking of expanding, nothing concrete yet, maybe JBR not sure, where do you live? x
13 Sep
 
CircuitFactory Circuit Factory @   
@Monqith that's perfect bro, buzz about us if you can, highly appreciated monqith x
13 Sep
 
CircuitFactory Circuit Factory @   
@Monqith here's the location - circuitfactory.ae/factory.html
13 Sep
 
CircuitFactory Circuit Factory   
MORE EFFECTIVE THAN A PERSONAL TRAINING SESSION, 1/4 OF THE COST. #Fitness
#Dubai
13 Sep
 
Marwanalmarri Marwan G. Al-Marri   
I was going to do a 2nd class from how fuckin PSYCHED @CircuitFactory Got me! You guys are awesome!
13 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @
 
@1st_raindrop check this out about the august fitness challenge - youtube.com/watch?v=Z39ABy…
13 Sep
 
CircuitFactory Circuit Factory   
tweeps, check out this video about the circuit factory, I'm really really proud of the results x - bit.ly/nBBsMg
13 Sep
 
CircuitFactory Circuit Factory @   
@Monqith that's great bro! Try us out tomorrow for free to know more about the program. Ill show you the contract etc. Get ready 2 sweat!!!
13 Sep
 
CircuitFactory Circuit Factory @   
@Monqith 60 people are competing in this september challenge, book your place for the october fitness challenge...
13 Sep
 
CircuitFactory Circuit Factory @   
@Monqith we track your food progress every week to see if you are eating right. If you're eating clean you can go on.
13 Sep
 
CircuitFactory Circuit Factory @   
@Monqith sure bro! Its a monthly challenge where u sign a contract pledging you will train hard and eat clean. Next one is starting october.
13 Sep
 
CircuitFactory Circuit Factory @   
@Monqith 60 DHS per session, first session is free, get involved bro x
13 Sep
 
CircuitFactory Circuit Factory   
Meet Jost Trenker's beastline. 4 minutes of hell! yfrog.com/klqd8bwnj
13 Sep
 
CircuitFactory Circuit Factory   
Jost Trenker havin some fun with @Marwanalmarri !!! Get involved people! Slash off body fat!! yfrog.com/h616600118j
13 Sep
 
CircuitFactory Circuit Factory   
The circuit is packed!!!!! Get involved ppl! Strip off body fat! yfrog.com/j25sgrj
13 Sep
 
CircuitFactory Circuit Factory   
Tweeps check out our website, i've been working my ass off to make it look absoloutely amazing x - circuitfactory.ae
13 Sep
 
CircuitFactory Circuit Factory   
WARNING TO ALL TWEEPS: our workouts may rearrange your guts. Check out our client results, proud of this video :") - youtu.be/BVMNb4qYX1w
13 Sep
 
CircuitFactory Circuit Factory   
The game is played in your mind
13 Sep
 
CircuitFactory Circuit Factory   
Results are rolling in every day. People getting faster, leaner, more toned. www.facebook.com/groups/circuitfactory
13 Sep
 
CircuitFactory Circuit Factory   
Hey tweeps, are you happy with your current weight? If not, well we're here to help. Check out this video - bit.ly/nBBsMg
13 Sep
 
CircuitFactory Circuit Factory   
After exactly 1 hour, we will start our beasting session; a 1.7 KM run, followed by 3 rounds of intense circuit training with little rest...
13 Sep
 
CircuitFactory Circuit Factory @   
@MoadhBukhash oh alright, thanks for replying though x
13 Sep
 
CircuitFactory Circuit Factory @   
@MoadhBukhash Where was that?
13 Sep
 
CircuitFactory Circuit Factory   
What will it be for today tweeps? Visa Barca or Forza Milan?!
13 Sep
 
CircuitFactory Circuit Factory @   
@Shamsi659 Ha ha ha!!!! is he? Well then rocket bring him in here, we will smash him & might rearrange his guts, free session for him x
13 Sep
 
CircuitFactory Circuit Factory   
Hey tweeps, get involved in our circuit training programs this evening at 6.30 & 7.45 PM, we will absolutely smash u, 1st session is free x
13 Sep
 
CircuitFactory Circuit Factory @   
@AnasBukhash Italian for sure, you? x
13 Sep
 
CircuitFactory Circuit Factory @   
@TFalaknaz Well I'm sure he's more confident after thrashing parma 4-1, even though he ddnt score x
13 Sep
 
CircuitFactory Circuit Factory   
WOOOOHOOOO!! Metallica are coming to Abu Dhabi at the 25th of octbober!! tweeeps, you guys are excited? i know i am ! x
13 Sep
 
CircuitFactory Circuit Factory @   
@MoadhBukhash i'm hoping for a draw at least... this barca side is too strong.
13 Sep
 
CircuitFactory Circuit Factory @   
@HaniAlawadhi everybody is hyped up by this today's match milan vs barca, who are you supporting? x
13 Sep
 
CircuitFactory Circuit Factory @   
@MayedAlShamsi i love their song "fuel"
13 Sep
 
CircuitFactory Circuit Factory @   
@sozmarra That's crazy! getting paid more money in a lower standard league, football industry should be regulated big time! x
13 Sep
 
CircuitFactory Circuit Factory   
"I tried some old clothes yesterday that i've been waiting to fit in for a LONG TIME, couldn't believe what i saw" - Lindie on the fb group!
13 Sep
 
CircuitFactory Circuit Factory @   
@MamtaTahil ohh, then i would suggest Italy & Spain, great places, really loved Barcelona x
13 Sep
 
CircuitFactory Circuit Factory @   
@Zuzumohd2 I love this one!
13 Sep
 
CircuitFactory Circuit Factory   
Hey tweeeeeeeps, from a scale of 1 to 10, how much importance would you give regarding your fitness & weight? x
13 Sep
 
Marwanalmarri Marwan G. Al-Marri   
Even though I'm supposed to rest today, I'm going to @CircuitFactory to die even more, MOTHERFUCK YEAH!
13 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@Marwanalmarri that's the spirit there marwan! I can feel the beast in you, bring a friend & ur first session would be free x
13 Sep
 
CircuitFactory Circuit Factory   
Our changing rooms suck, but the results we achieve are out of this world - youtu.be/BVMNb4qYX1w
13 Sep
 
CircuitFactory Circuit Factory   
+ Increase Muscle Mass - Decrease Body Fat. #Fitness
#Dubai
13 Sep
 
CircuitFactory Circuit Factory   
Places selling out fast people. Turn your life upside down in 4 weeks - youtu.be/Z39ABybzg5o #weight loss
#exercise
#UAE
13 Sep
 
CircuitFactory Circuit Factory   
We don't do calf raises. We don't do cross training. We don't do jogging. #CircuitFactory
13 Sep
 
CircuitFactory Circuit Factory @   
@HaniAlawadhi @RafaelNadal who's winning till now, djokovic?
13 Sep
 
CircuitFactory Circuit Factory   
The game is played in your mind. Get involved. Get smashed. Feel the burn & smile. #CircuitFactory
13 Sep
 
CircuitFactory Circuit Factory @   
@Ozzy_Osman Awesome! timings-Weekdays: 6.30 AM, 6.30 & 7.45 PM. Weekends: 10 AM & 6 PM. bring a friend & ur first session would be free x
13 Sep
 
CircuitFactory Circuit Factory @   
@OmarJ_23 aaaah i thought djokovic was better!? x
13 Sep
 
CircuitFactory Circuit Factory @   
@AbdullaBnS they should decrease military costs and instead increase love & laughter.
13 Sep
 
CircuitFactory Circuit Factory @   
@Ozzy_Osman I would highly recommend a combination to get the best out of both worlds. 4 Days pure weightlifting and 2 circuit is a good one
13 Sep
 
CircuitFactory Circuit Factory @   
@Ozzy_Osman The circuit won't bulk u up, it tones your body just like those football players you see, and gives you overall body strength.
13 Sep
 
CircuitFactory Circuit Factory   
Tweeps, 2mrw we will be beasting at 6.30 AM, 6.30 PM & 7.45 PM. The journey for a sexy body could start here. First session is free x
13 Sep
 
CircuitFactory Circuit Factory @   
@Marwanalmarri love the energy bro!!!!! x
12 Sep
 
CircuitFactory Circuit Factory @   
@Ozzy_Osman @Shamsi659 Ha ha ha! well i must say he's a true beast in there x
12 Sep
 
CircuitFactory Circuit Factory   
Working out doesn't have to be boring, like doing a homework. It should be exciting, fun, challenging and motivating. We offer the latter.
12 Sep
 
CircuitFactory Circuit Factory   
Our regualar Bill Chehabi has Dropped 20Kgs in a month at the circuit factory. I'M SO PROUD! have a look tweeps - youtube.com/watch?v=BVMNb4…
12 Sep
 
CircuitFactory Circuit Factory @   
@RashedZK who is playing better until now? x
12 Sep
 
CircuitFactory Circuit Factory   
Hamed Parmain has amazingly dropped 9 KGS in a month of training at the circuit factory. Sexy yah? Check it out tweeps youtube.com/watch?v=BVMNb4…
12 Sep
 
CircuitFactory Circuit Factory   
Julian Roach has successfully lost 7 KGS in 7 days at the circuit factory. Fucking Awesome!? Check it out here tweeps - youtube.com/watch?v=BVMNb4…
12 Sep
 
CircuitFactory Circuit Factory   
Our regular John Sander has dropped 4Kgs in a week just from training at the circuit factory. Sexy eh? Check it out - youtube.com/watch?v=BVMNb4…
12 Sep
 
CircuitFactory Circuit Factory   
Our regular Tarek Hendi has dropped 4.1Kgs in 7 days just from working out at the circuit factory. Check it out tweeps youtube.com/watch?v=BVMNb4…
12 Sep
 
CircuitFactory Circuit Factory   
@Shamsi659 has dropped around 8 KGS in a month just from beasting at the circuit factory. Have a peak tweeps youtube.com/watch?v=BVMNb4…
12 Sep
 
CircuitFactory Circuit Factory @   
@juliaspencerdxb EXACTLY!
12 Sep
 
CircuitFactory Circuit Factory   
Our reguar Ekta has slashed off 5 centimeters in 6 days - Take a look tweeps youtube.com/watch?v=BVMNb4…
12 Sep
 
CircuitFactory Circuit Factory   
Our regular Ben Rabot - dropped 5 Kgs down in 7 days just from beasting at the circuit factory. Take a look youtube.com/watch?v=BVMNb4…
12 Sep
 
CircuitFactory Circuit Factory @   
@angeltesorero thank you, much appreciated angel tesorero. kind regards, phil parkinson.
12 Sep
 
CircuitFactory Circuit Factory @   
@Moe_Anabtawi i don't have a clue about who these guys are. BUT I LOL everytime i remember "bashing a nerd" hahahaha x
12 Sep
 
CircuitFactory Circuit Factory   
Our regular Bill Chehabi - Dropped 20Kgs in 4 weeks just at the circuit factory. youtube.com/watch?v=BVMNb4…
12 Sep
 
CircuitFactory Circuit Factory @   
@Moe_Anabtawi i literally just laughed out loud at this!
12 Sep
 
CircuitFactory Circuit Factory @   
@angeltesorero that sounds interesting, where would be the location? Ill recommend it to couple of friends x
12 Sep
 
CircuitFactory Circuit Factory   
let's talk about the home based workout program "p90x". Effective? maybe. Running? nah. Boring? yeah. Group energy? Absoloutely not. #TCF
12 Sep
 
CircuitFactory Circuit Factory   
hey tweeps! check out the personal profiles of the trainers at the circuit factory - circuitfactory.ae/trainers.html
12 Sep
 
CircuitFactory Circuit Factory   
Burpees, with a pushup, for 60 secs, EXPLOSIVE, then change. Squats, go deeper for 60secs, EXPLOSIVE, feel the burn & smile. #CircuitFactory
12 Sep
 
CircuitFactory Circuit Factory   
Success doesn't come to you - you go to it. We provide physical success, it's all up to you to take the initiative - circuitfactory.ae/videos.html
12 Sep
 
CircuitFactory Circuit Factory   
Success is always a work in progress. Never set any barriers. Never settle for what's out there. Physical success here- youtu.be/Z39ABybzg5o
12 Sep
 
CircuitFactory Circuit Factory   
During Augusts fitness challenge, 17 people dropped a combined weight of 57.5 Kgs or 126.5 pounds in a month. #Acheivement
#CircuitFactory
12 Sep
 
CircuitFactory Circuit Factory   
In my biased opinion, there is no better way available right now to build fitness and cut body fat than the Circuit Factory. #Dubai
12 Sep
 
CircuitFactory Circuit Factory   
If you want what you do not have, you must do what you have not done. Take the initiative tweeps, try out the circuit - circuitfactory.ae/videos.html
12 Sep
 
CircuitFactory Circuit Factory   
What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.
12 Sep
 
CircuitFactory Circuit Factory   
Our greatest glory is not in never falling, but in rising every time we fall. This is exactly what i've seen from the September challengers!
12 Sep
 
CircuitFactory Circuit Factory @   
@7amad9afar lol really? how often does that happen? x
12 Sep
 
CircuitFactory Circuit Factory @   
@Raf_Corenergy ouch! I thought u live in Dubai x
12 Sep
 
CircuitFactory Circuit Factory @   
@Raf_Corenergy Ha ha ha! Well you should try it sometime, first session is free x
12 Sep
 
CircuitFactory Circuit Factory @   
@NomairK zawya i guess x
12 Sep
 
CircuitFactory Circuit Factory @   
@A_AlGergawi @Belshalat Ha ha ha! i have a local friend who has been telling me all about this "gamboo3a" trend in dubai, funny stuff x
12 Sep
 
CircuitFactory Circuit Factory @   
@Abdulaziz__R although i'm a brit & ppl back in town dislike that type of rapping, i really admire his lyrics and beats x
12 Sep
 
CircuitFactory Circuit Factory   
It comes down to a simple question: what do you want out of life, and what are you willing to do to get it? - youtu.be/NEpnAP3GN78
12 Sep
 
CircuitFactory Circuit Factory   
"This challenge is just awesome, and with phil, jost, lina and hanna, it's even better, i love it!" - Lameen K.Chebahi, challenger.
12 Sep
 
CircuitFactory Circuit Factory   
"Your past does not equal, nor does it dictate, your future" - The fitness challenge, a life changing experience - youtu.be/NEpnAP3GN78
12 Sep
 
CircuitFactory Circuit Factory   
Lunges, burpees, pushups, bear crawls, tabatta squats, half burpees, prisoner squat, walkouts, super plank & much more. #CircuitFactory
12 Sep
 
CircuitFactory Circuit Factory @   
@Hamad_Al_Ansari Ha ha ha! i wouldn't recommend that x. #CircuitFactory
#Dubai
#Fitness
12 Sep
 
CircuitFactory Circuit Factory   
What is the circuit factory? Answer is here tweeps x - circuitfactory.ae/index1.html#?w…
12 Sep
 
CircuitFactory Circuit Factory @   
@MAlOlama @YoungEagerSteps Beautiful! love to the youth giving back, amazing job you are doing there x
12 Sep
 
CircuitFactory Circuit Factory   
Trust us, this is the most effective form of exercise you can do; just come see for yourself. check this out tweeps - youtu.be/CvnbEed9h4U
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad i admire your enthusiasm!!!!!! i wish you all the best in there x
12 Sep
 
CircuitFactory Circuit Factory   
My world is expanding as my butt is shrinking! #CircuitFactory
#Dubai
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad Nice to hear! make them locals proud!
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad since you are competing then yes focus on crossfit! x
12 Sep
 
CircuitFactory Circuit Factory @   
@MAlOlama thanks for the buzz bro, really appreciated it, and may i ask what is YES? (in your bio) x
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad i think you are the first woman local to compete in it. how do you feel?
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad That's the spirit amna! love the energy! btw check this out maybe ull like this hahahahaha x 4.bp.blogspot.com/-T9qnlwMWxmg/T…
12 Sep
 
CircuitFactory Circuit Factory   
Nothing tastes as good as being thin feels, don't you agree tweeps? - youtu.be/BVMNb4qYX1w
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad WOW! i'm impressed! did you compete in the UAE's fittest woman championship?
12 Sep
 
CircuitFactory Circuit Factory   
One of the requirements for the circuit factory's October challenge - 4.bp.blogspot.com/-T9qnlwMWxmg/T…
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad Ha ha ha! wow girl you are hardcore! you're competing in any challenges?
12 Sep
 
CircuitFactory Circuit Factory @   
@DonAbdulla Unfortunately, i cannot read arabic. what is the blog post about? x
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad sooo true! do you mean reduced your training sessions? x
12 Sep
 
CircuitFactory Circuit Factory   
We use ladders, boxes, ropes, bands, bars, plates, dumbbells, tracks, mats; anything that gets results. No two workouts are ever the same.
12 Sep
 
CircuitFactory Circuit Factory   
Sessions maximise work and minimise rest; every workout burns a huge number of calories. #CircuitFactory
#Dubai
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad already did. loved the post of working out in ramadan, my clients had some trouble with that x
12 Sep
 
CircuitFactory Circuit Factory   
Funny how in magazines you'd see titles like this "DO THESE EXCERCISE & GET YOUR RIPPED 6 PACKS IN JUST SIX MINUTES!" #Fail
#iWannaSlapThem
12 Sep
 
CircuitFactory Circuit Factory @   
@AlSayyah Surprisingly i can't tell!
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad of course! keep reading it you'll enjoy it x
12 Sep
 
MAlOlama Mohammed S Al Olama   
Followers to know more about @circuitfactory watch this video youtu.be/BVMNb4qYX1w & other videos on youtube. #Amazing
12 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Misconceptions about the 6 pacs: thinking that doing crunches everyday for a month will get you those. #WRONG
12 Sep
 
CircuitFactory Circuit Factory   
Guys i spent all night editing this beast. the results have been quite amazing, check them out for yourself - youtu.be/BVMNb4qYX1w
12 Sep
 
CircuitFactory Circuit Factory @   
@AKAShirawi @acmilan Ha ha ha! tell her about seedorf, ibrahimovic and the rest x
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad oh do you mean reading them>? yea i think you should be following me in that case x
12 Sep
 
CircuitFactory Circuit Factory @   
@Raf_Corenergy I Love your energy towards fitness! ppl should learn that!
12 Sep
 
CircuitFactory Circuit Factory @   
@TheNishaVarman that's the best solution for your case. light intensity, nothing serious.
12 Sep
 
CircuitFactory Circuit Factory @   
@AliBeljafla True to that ali! never settle for anything, never set barriers x
12 Sep
 
CircuitFactory Circuit Factory @   
@TheNishaVarman Unfortunately. however, when you're able to do high intensity training try us out, first session is free x
12 Sep
 
CircuitFactory Circuit Factory   
Guys i regularly post new articles in my blog, check out my newest article "Socrates had a wonderful beard". Enjoy - philfitdubai.blogspot.com/2011/09/socrat…
12 Sep
 
CircuitFactory Circuit Factory @   
@TheNishaVarman hi there, the circuit training is not recommend for post or pre natal routines.
12 Sep
 
CircuitFactory Circuit Factory   
Highly dedicated and passionate coaches who know how to push you to your limits; this is how changes in fitness & body composition are made.
12 Sep
 
CircuitFactory Circuit Factory   
Guys, this is what i call proper fitness. Circuit training at its best. Here's a video to summarize our training - youtu.be/Z39ABybzg5o
 
CircuitFactory Circuit Factory   
Bulking, bulking, bulking and bulking, then ending up looking like a boiled egg. Do you think that's fitness? #Dubai
#Fitness
12 Sep
 
CircuitFactory Circuit Factory   
One of the simplest rules yet effective in my philosophy. "Train Hard. Eat Clean," Sorry, but there is no quick fix around this. #Fitness
12 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad Let me guess, heavyweight deadlifts?
12 Sep
 
CircuitFactory Circuit Factory   
+ Increase Muscle Mass. - Decrease Body Fat. #CircuitFactory
12 Sep
 
CircuitFactory Circuit Factory   
Circuit Factory is a revolutionary new exercise concept that just landed in Dubai. Fun, challenging & result oriented best describes us.
12 Sep
 
CircuitFactory Circuit Factory   
You can get fitter, stronger and bigger by training hard and eating shit, but if ur goal is a good-looking body, then it's a waste if time.
12 Sep
 
CircuitFactory Circuit Factory   
Every movement is modified dependent upon your level fitness level. If ur a fitness newbie, you'll get smashed. If ur ripped, also smashed.
12 Sep
 
CircuitFactory Circuit Factory @   
@AnasBukhash LOL! so true.
12 Sep
 
CircuitFactory Circuit Factory   
We use ladders, boxes, ropes, bands, bars, plates, dumbbells, tracks, mats; anything that gets results. No two workouts are ever the same.
12 Sep
 
CircuitFactory Circuit Factory   
Meet our trainers here... Jost = "Kinder explosive," Lina = "Happy weasel" & Phil = "The Ripped Mr.Bean" - circuitfactory.ae/trainers.html
12 Sep
 
CircuitFactory Circuit Factory   
"We're seeing and hearing about people's changes already, whether it's a quicker run time or 2 kilos down." - Lina Sami, trainer.
12 Sep
 
CircuitFactory Circuit Factory   
"fkn luv beasting it with Jost Trenker at 6:30 am!" - Faris Al Khatib, the winner of the August circuit factory challenge on the FB group.
12 Sep
 
CircuitFactory Circuit Factory   
Guys check out what our clients in Dubai say about our weight loss program - youtu.be/BVMNb4qYX1w. #Fitness
#Dubai
12 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari come on down here rashed and try us out! The group energy here is amazing, and the first session for you will be free x
12 Sep
 
CircuitFactory Circuit Factory   
1-on-1 personal training session. Effective? Maybe. Boring? Yes. Expensive? Absolutely. That's why we rely on the group energy. #GetInvolved
12 Sep
 
CircuitFactory Circuit Factory   
We have a person who has lost around 20 Kilograms during the holy month of Ramadan. That's an achievement, and it could be you.
12 Sep
 
CircuitFactory Circuit Factory   
We have the best weight loss programs in Dubai. Feel free to ask questions & check out what our clients say about us - bit.ly/qi3Jwu
12 Sep
 
CircuitFactory Circuit Factory   
The 60 september challengers are going through hard times right now, but the results will be worth it. Happy to see them determined.
12 Sep
 
CircuitFactory Circuit Factory   
Now she is a full time trainer here at the circuit factory. (Referring to Lina Sami) #PrevTweet
12 Sep
 
CircuitFactory Circuit Factory   
"it's amazing. I have never seen results like this" - Lina Sami, winner of the UAE's fittest woman championship. #CircuitFactory
12 Sep
 
CircuitFactory Circuit Factory   
Life is so much more fun when you're ripped. Get involved people! Feel free to ask me questions about our program.
12 Sep
 
CircuitFactory Circuit Factory   
Our program's normal burn calorie in a a 45 minute session is around 700 to 1,000 calories, while targeting every muscle in your body.
12 Sep
 
CircuitFactory Circuit Factory   
"You can cheat on your other half, but never on your Half Burpees" - Jamil Abu Wardeh, a regular at the circuit factory.
12 Sep
 
CircuitFactory Circuit Factory   
Okay. This is the best video I have ever done - I love this one & it makes me proud. Please share this badboy around - bit.ly/nBBsMg
12 Sep
 
CircuitFactory Circuit Factory   
Circuit training at its best. Today at 6.30 & 7.45 PM at 24 Fitness. WARNING: we might rearrange your guts. #CircuitFactory
12 Sep
 
CircuitFactory Circuit Factory   
My definition of insanity is: Doing the same thing again and again and expecting a different result... That's why we offer huge variations.
12 Sep
 
CircuitFactory Circuit Factory @   
@AJBawardi Oh sorry, my bad. if we had the opportunity to expand to the capital, you'll be the first to know about it x
12 Sep
 
CircuitFactory Circuit Factory @
 
@PrernaSS We would love to have you with us! slots are opening for the October challenge. check out this video - youtu.be/Z39ABybzg5o
12 Sep
 
CircuitFactory Circuit Factory   
"On the morning of Day 8 of the fitness challenge at TCF, i am down 2.5Kg and 3cm on my waist. Thank you guys!" - Karim Al Sahyoun
12 Sep
 
CircuitFactory Circuit Factory @   
@OmarButti @HHShkMohd I Highly respect him for his vision in Dubai, his accomplishments could be witnessed throughout the city.
12 Sep
 
CircuitFactory Circuit Factory @   
@MamtaTahil Sorry i get mixed up between the 2 eids, when is the big eid usually at which month?
12 Sep
 
CircuitFactory Circuit Factory   
Here is a recent video of our regular members talking about the circuit factory, and how they achieved their goals - youtu.be/BVMNb4qYX1w
12 Sep
 
ndakkak Nafez Dakkak @   
@CircuitFactory feeling dead after yesterday's killer circuit! great stuff!
12 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@ndakkak Ha ha ha! as they always say, no pain no gain, come back for more pain x
12 Sep
 
CircuitFactory Circuit Factory   
Good evening guys, how's your day going until now?
12 Sep
 
CircuitFactory Circuit Factory   
This is the best weight loss system available in Dubai - youtu.be/BVMNb4qYX1w #weightloss
#uae
12 Sep
 
CircuitFactory Circuit Factory @
 
@Jay_Roach I've been editing this beast - youtu.be/BVMNb4qYX1w
12 Sep
 
CircuitFactory Circuit Factory @   
@AliBeljafla absolutely bro!!!!!! That's where this game is played
11 Sep
 
CircuitFactory Circuit Factory @   
@AliBeljafla you got that right ali x
11 Sep
 
CircuitFactory Circuit Factory   
We will take care of your manboobs. #circuitfactory
11 Sep
 
CircuitFactory Circuit Factory   
Boiled egg shape macho man says "I'm fit, I can bench 150 Kilos easy." I smile, and ask him "Can you do 10 burpees non stop?" #Owned
11 Sep
 
CircuitFactory Circuit Factory @   
@altayeruae where the bloody hell have u been??? I even had to get on Twitter to track u down. Come on bro. We need u x
11 Sep
 
CircuitFactory Circuit Factory   
"September Challenge Day 8: I decided to burn loads of calories today, so I set a fat kid on fire" - Annabel Jane
11 Sep
 
CircuitFactory Circuit Factory   
Spend more time naked. #circuitfactory
11 Sep
 
CircuitFactory Circuit Factory   
"Not all addictions destroy you" - Check out this video x bit.ly/qA18hn
11 Sep
 
Mbinhendi MBH/محمد بن هندي @   
@circuitfactory Had fun today. Thanks guys !
11 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Amazing session at the 6.30PM class today! Packed up around 30 people. Now undergoing the 7.45! Amazing energy. Get involved people!
11 Sep
 
MAlOlama Mohammed S Al Olama   
People follow the best circuit class in town @circuitfactory. They take sports & endurance to a awesome level.#lovesIT ☑
11 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@MSHARIB well it's good to shock your body once a while, give it a try you will love it x
11 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach don't worry! With the effort you are putting in the class, you will improve day by day x
11 Sep
 
CircuitFactory Circuit Factory @   
@MSHARIB Something new? Perfect! how about trying a session here at the circuit factory? We will absolutely smash you x
11 Sep
 
CircuitFactory Circuit Factory   
The current #2 record holder of the 1.7 kilometres run at the circuit factory is @ShamisRS, with the time of 5:43. He's got balls. #Respect
11 Sep
 
CircuitFactory Circuit Factory   
Life is much more fun when you're ripped & sexy. Do you agree? I know you do... And we are dedicated to assist you with your fitness goals!
11 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari very glad to hear that rashed! come & try us out 6.30 & 7.45 PM weekdays, also book in for the october challenge as well!
11 Sep
 
AliBeljafla Ali Beljafla   
"Shut Up And Squat" @circuitfactory
11 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@AliBeljafla Ha ha ha! you've been taught well Ali, see you soon x
11 Sep
 
CircuitFactory Circuit Factory   
The current #1 runner at the circuit factory's 1.7 kilometer run is Chris, who has done it in 5:20 minutes. #Fitness
11 Sep
 
CircuitFactory Circuit Factory   
"Everybody on the track! NOW!!!" - Says Jost Trenker referring to the beastline.
11 Sep
 
CircuitFactory Circuit Factory @   
@Mbinhendi can't wait... 6.30pm or 7.45pm - bring 'em all... We will be ready for you!!!!
11 Sep
 
CircuitFactory Circuit Factory   
"I feel sorry for every fitness enthusiast who hasn't tried the circuit factory" - @ShamisRS
11 Sep
 
CircuitFactory Circuit Factory   
"THE LOVE HATE RELATIONSHIP"
11 Sep
 
CircuitFactory Circuit Factory   
Are you ready to take your fitness to the next level? Join our october fitness challenge - a video of what to expect bit.ly/qi3Jwu
11 Sep
 
CircuitFactory Circuit Factory   
"Why are we training like the olympics when we won't even compete?" - Faris Al Khatib
11 Sep
 
CircuitFactory Circuit Factory   
"Where virtue is measured by the depth of your squat."
11 Sep
 
CircuitFactory Circuit Factory   
"The game is played in your mind." - Join us today at either 6:30 or 7:45 PM, first session is free x
11 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad oh alright, goodluck then! Train hard. Eat clean x
11 Sep
 
CircuitFactory Circuit Factory   
"Bringing Burpees Back" - Get to know more about us at circuitfactory.ae
11 Sep
 
CircuitFactory Circuit Factory   
@amna_alhaddad here is a video just to see how it's like - circuitfactory.ae/videos.html
11 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad Thanx. btw i read your bio, if you're interested in trying out a new circuit training, we would love to have you with us x
11 Sep
 
CircuitFactory Circuit Factory   
Book in for the upcoming October fitness challenge! - here is a video from the august fitness challenge. Check it out! youtu.be/Z39ABybzg5o
11 Sep
 
CircuitFactory Circuit Factory @   
@hparnian Ha ha ha! that's what we excel at, see you hamed x
11 Sep
 
CircuitFactory Circuit Factory   
Get involved people, stay fit! come to the circuit factory today either 6:30 or 7:45 PM, and we will be more than happy to smash you!
11 Sep
 
CircuitFactory Circuit Factory @   
@amna_alhaddad True, I have a trapped nerve on my back, it's taking forever to heal x
11 Sep
 
CircuitFactory Circuit Factory   
Congratulations on the opening of the Green Line Metro Dubai. Wonderful job. #Dubai
#GreenLine
11 Sep
 
CircuitFactory Circuit Factory   
"5 circuits a week, Fine. Squats till your veins are popping out of your ass, Fine. Jost Trenker's beast line, WTF" - Hamed Parnain
11 Sep
 
CircuitFactory Circuit Factory @   
@LesleyCully nope, it's all fine here, try switching the modem on and off. Kinds regards, the circuit factory.
11 Sep
 
CircuitFactory Circuit Factory   
"Not only supermodels throw up" - Circuit Factory
11 Sep
 
CircuitFactory Circuit Factory @   
@SaifBinKhalaf Hahahaha! you should try it, first session is free x - Check out these videos circuitfactory.ae/videos.html
11 Sep
 
CircuitFactory Circuit Factory   
Hats off to Scott Bunce a.k.a "competitive dad", to run 1.7 Kilometers with a 10 KG Vest at 6:29 minutes. #Respect
#RealFitness
11 Sep
 
CircuitFactory Circuit Factory   
Do you want real fitness advice? read my articles at www.philfitdubai.blogspot.com #Dubai
#Fitness
11 Sep
 
CircuitFactory Circuit Factory @   
@AJBawardi Give it a try sometime soon, first session is free x
11 Sep
 
CircuitFactory Circuit Factory   
We stress on results. Those who are doing the september challenge must perform 400 squats as their "breakfast" workout. #getfit
#stayactive
11 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach nice one Janeeena xxx
11 Sep
 
CircuitFactory Circuit Factory @   
@AlharithUAE haha... Get ready to sweat old boy. @ShamisRS round up the guys, let's welcome Al Harith to TCF :)
11 Sep
 
CircuitFactory Circuit Factory   
This morning, the 6.30 AM session was absolutely rocking! Amazing energy!
11 Sep
 
Marwanalmarri Marwan G. Al-Marri   
Guys seriously give it up for @circuitfactory , these guys are doing one of the best things in this community, making you NOT A FAT ASS!
10 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@Marwanalmarri Your welcome! bring in some friends who are looking for some pain, free session for them as well x
10 Sep
 
Marwanalmarri Marwan G. Al-Marri   
"No citizen has a right to be an amateur in the matter of physical training" - Socrates
10 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@NomairK sorry to hear that x
10 Sep
 
CircuitFactory Circuit Factory @   
@Saood totally agree x
10 Sep
 
CircuitFactory Circuit Factory   
We don't do calf raises. We don't do jogging. We don't do cross training. And our balls aren't swiss. #circuitfactory
10 Sep
 
CircuitFactory Circuit Factory @   
@MAlOlama Great to hear that! see you soon x
10 Sep
 
CircuitFactory Circuit Factory @
 
@MAlOlama Circuit training? Try out our circuit training exercise class running everyday, first session is for free x. youtube.com/watch?v=VgiV3a…
10 Sep
 
CircuitFactory Circuit Factory   
Most effective exercise running everyday at 24 Fitness gym, Al Qouz. Try it for free. (Weekdays: 6.30AM, 6.30 & 7.45PM. Weekends: 10AM, 6PM)
10 Sep
 
CircuitFactory Circuit Factory @   
@Jay_Roach Ha ha ha! that's what i love to hear, see you soon x
10 Sep
 
Jay_Roach Janine Roach   
Totally agree! @circuitfactory ROCKS!
10 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@ZayedAlMaktoum see you on the beastline x
10 Sep
 
CircuitFactory Circuit Factory   
"It whips ass, that's what it does" - youtube.com/watch?v=VgiV3a…
10 Sep
 
CircuitFactory Circuit Factory   
WARNING: we might rearrange your guts. #getfit
#circuitfactory
10 Sep
 
CircuitFactory Circuit Factory   
Check out what our members say about the circuit factory. youtube.com/watch?v=tpOliR…
10 Sep
 
CircuitFactory Circuit Factory   
What is the circuit factory? Answer is right here. circuitfactory.ae/index1.html
10 Sep
 
CircuitFactory Circuit Factory   
Meet the trainers of the circuit factory. circuitfactory.ae/trainers.html
10 Sep
 
CircuitFactory Circuit Factory   
You've done weights for 6 years and have the definition of a boiled egg, smart. #circuitfactory
10 Sep
 
CircuitFactory Circuit Factory   
Doctors recommend 2-3 times light moderate exercise per week, we don't. #circuitfactory
#fitness
10 Sep
 
CircuitFactory Circuit Factory   
@R_Alansari here is the location x circuitfactory.ae/factory.html
10 Sep
 
CircuitFactory Circuit Factory @   
@R_Alansari @Shamsi659 Great! join us soon at weekdays either 6:30AM, 6:30 & 7:45PM. weekends at 10AM & 6PM. get ready for some pain x
10 Sep
 
Shamsi659 Mohammed Al Shamsi   
i couldn't ask for a better workout than @circuitfactory
10 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory @   
@AlharithUAE 6.30am, 6.30pm and 7.45pm bro - come on down. Bring some friends and we will attack you ;)
10 Sep
 
CircuitFactory Circuit Factory @   
@AlharithUAE much appreciated alharith, swing by sometime soon x
10 Sep
 
CircuitFactory Circuit Factory @   
@Mbinhendi Yes, weekends at 10AM & 6PM. weekdays at 6:30AM, 6:30 & 7:45PM. You can give it a try tomorrow x
10 Sep
 
CircuitFactory Circuit Factory   
A video of the August fitness challenge at the circuit factory. #getinshape youtu.be/Z39ABybzg5o
10 Sep
 
CircuitFactory Circuit Factory   
"Angolians can eat what they want and get ripped... YOU ARE NOT ANGOLIAN" #circuitfactory
#getinvolved
www.circuitfactory.ae
10 Sep
 
CircuitFactory Circuit Factory   
"Drug addicted to The Circuit Factory" - Maxime Bourget
10 Sep
 
CircuitFactory Circuit Factory   
We're a group exercise based in Dubai. We help people achieve their fitness goals, we stress on results. Check out circuitfactory.ae/index1.html
10 Sep
 
CircuitFactory Circuit Factory   
Dubai's most effective class, ¼ the cost. Check out www.circuitfactory.ae #getinvolved
#getfit
10 Sep
 
CircuitFactory Circuit Factory   
Are you ready to change your life? #getfit
#stayhealthy bit.ly/
qi3Jwu
10 Sep
 
fitnessindubai Paul Hymers   
If I was limited to training just once a week that session would be at @circuitfactory. Check this out, amazing! youtu.be/Z39ABybzg5o
31 Aug
Retweeted by CircuitFactory
 
Rashid_Harib Rashid Bin Harib   
What a workouuutt @circuitfactory #I♥
10 Sep
Retweeted by CircuitFactory
 
CircuitFactory Circuit Factory   
Big shout out to Avanthi Yerra this evening who managed to knock out 8 minutes of her 400 squats! from 18 minutes to 10 minutes! #RESPECT
10 Sep
 
CircuitFactory Circuit Factory @   
That's great to hear! You should try our classes sometime soon! x @Mbinhendi
10 Sep
 
CircuitFactory Circuit Factory @
 
Hey marwan,Shock your body from the safa park runs & try a free beasting session at the circuit factory youtu.be/Z39ABybzg5o @Marwanalmarri
10 Sep
 
CircuitFactory Circuit Factory @
 
Also check this video out about this upcoming october challenge! youtu.be/Z39ABybzg5o x @AlharithUAE
10 Sep
 
CircuitFactory Circuit Factory @   
We would be glad to have you in Hareth! here are our timings for tomorrow 6:30 AM, 6:30 & 7:45 PM at 24 fitness x ! @AlharithUAE
10 Sep
 
CircuitFactory Circuit Factory @   
You're a beast in there rashid! x @Rashid_Harib
10 Sep
 
CircuitFactory Circuit Factory   
"Rome was not built in a day, neither was your body"
10 Sep
 
CircuitFactory Circuit Factory   
We're taking in slots for the october fitness challenge! check us out on facebook! join the group facebook.com/event.php?eid=… - #getfit
#getripped
10 Sep
 
CircuitFactory Circuit Factory   
"We are an exercise company that does not feed you shit!" REAL RESULTS! check out the videos - youtu.be/CvnbEed9h4U
10 Sep
 
CircuitFactory Circuit Factory   
Check us out on our website www.circuitfactory.ae #kickassworkouts
10 Sep
 
CircuitFactory Circuit Factory   
Life is so more more fun when you are ripped, start your journey here at the circuit factory #ripped
10 Sep
 
CircuitFactory Circuit Factory   
We are an effective exercise company dedicated to help you with your fitness goal #fitness
#getripped
10 Sep
 
CircuitFactory Circuit Factory   
#GroupExerciseDubai A fitness company that really makes a
difference. The Circuit Factory - Get Involved! youtu.be/VgiV3anE_Nk
9 Sep
 
CircuitFactory Circuit Factory   
October Fitness Challenge...Change your life - sign up today : facebook.com/event.php?eid=…?eid=257110924319580
9 Sep
 
CircuitFactory Circuit Factory   
The Circuit Factory Fitness Challenge ; Experience of a Lifetime! Just ask our regulars... youtu.be/VgiV3anE_Nk
9 Sep
 
CircuitFactory Circuit Factory   
October Fitness Challenge... Change your life...Get Involved! youtu.be/VgiV3anE_Nk
8 Sep
 
CircuitFactory Circuit Factory   
We are now taking bookings for the October Fitness Challlenge. You can find more info at facebook.com/event.php?eid=…
8 Sep
 
CircuitFactory Circuit Factory   
Want real fitness advice? www.philfitdubai.blogspot.com
7 Sep
 
CircuitFactory Circuit Factory   
Are you ready to change your life? youtu.be/Z39ABybzg5o
7 Sep
 
CircuitFactory Circuit Factory   
We take ourselves very seriously - youtu.be/LM-4-y9VmyU - www.facebook.com/groups/circuitfactory
6 Sep
 
CircuitFactory Circuit Factory   
The most effective workout in Dubai - youtu.be/VgiV3anE_Nk - classes running very day. www.circuitfactory.ae
4 Sep
 
CircuitFactory Circuit Factory   
September Fitness Challenge is off to a huge start. Normal times resume this week as well. 6.30am, 6.30pm and 7.45pm x
4 Sep
 
CircuitFactory Circuit Factory   
youtu.be/Z39ABybzg5o
2 Sep
 
CircuitFactory Circuit Factory   
Our latest video - youtu.be/5vdjsl3zLtU - www.circuitfactory.ae
1 Sep
 
CircuitFactory Circuit Factory   
An insane video - youtu.be/Z39ABybzg5o - Everyone should be checking this out x
31 Aug
 
CircuitFactory Circuit Factory   
If you're still on Twitter and want to get fitter, swing by Circuit Facttory at 10am tomorrow morning x
31 Aug
 
CircuitFactory Circuit Factory   
Fitness Challenge was amazing - www.facebook.com/groups/circuitfactory
30 Aug
 
CircuitFactory Circuit Factory   
Join us for a sick workout and presentation of the winner of the August Fitness Challenge. 6.30pm today peeps x
29 Aug
 
CircuitFactory Circuit Factory   
20 new slots available for the Sept Fitness challenge. Email info@circuitfactory.ae if you want to take part in this: youtu.be/CvnbEed9h4U
28 Aug
 
CircuitFactory Circuit Factory   
Join our Facebook Group at www.facebook.com/groups/circuitfactory for all info on The Circuit Factory x
28 Aug
 
CircuitFactory Circuit Factory @   
@InnerFight I don't know. All I do on twitter is waste my life x
27 Aug
 
CircuitFactory Circuit Factory @   
@InnerFight words cannot express how much I hate twitter... X
27 Aug
 
CircuitFactory Circuit Factory   
Ramadan timings until Monday. Tuesday is no CF. Wednesday until next week is 10am only x
27 Aug
 
CircuitFactory Circuit Factory   
Your chance to change your life and win a complete body overhaul - facebook.com/mydubaimycity?…
20 Aug
 
CircuitFactory Circuit Factory   
Win a month's free unlimited Circuit Factory, 2 additional PT session and the your ideas up in print for all to see - facebook.com/groups/circuit…
19 Aug
 
CircuitFactory Circuit Factory   
Sat in between 2 very pungent gentlemen at the Dubai Economic Department... This is amazing!!!! X
18 Aug
 
CircuitFactory Circuit Factory   
We are getting ready for a massive 6.30pm class - the Happy Weasel will be there - youtu.be/uZZKt1iJn7o
16 Aug
 
CircuitFactory Circuit Factory @   
@Sheikh_Muhammad the peeeeeetttttbooooooooolllllll... Still unsure as to the point of all this Twitter stuff!! Xxx
16 Aug
 
CircuitFactory Circuit Factory @   
@PlanetFruitBat thanks for the shout out x
16 Aug
 
CircuitFactory Circuit Factory   
Now TCF are hooked up on Twitter, global domination is just around the corner (still can't work out why it's useful). HELP? X
16 Aug
 
CircuitFactory Circuit Factory   
The energy in the room in each workout is absolutely insane - www.circuitfactory.ae
15 Aug
 
CircuitFactory Circuit Factory @   
@MasterBrodrick Thanks bro... I use iMovie as well, but just put Final Cut on my Mac - It's about 1400 times more complex
15 Aug
 
CircuitFactory Circuit Factory   
Anyone interested to see what the CF challengers are going through each and every morning this week, check out this - youtu.be/jh1Ol3RpOEc
15 Aug
 
CircuitFactory Circuit Factory @   
@MasterBrodrick Hey bro.... I really like the start of this video - what software package did you use? x
14 Aug
 
CircuitFactory Circuit Factory   
I wish I knew how to use this Twitter. Do I stick a # key somewhere? All I know is that TCF is absolutely rocking the #workouts right now x
14 Aug
 
CircuitFactory Circuit Factory   
We are laying down some huge #workouts at the moment!!! x
12 Aug
 
CircuitFactory Circuit Factory   
If u want to check out Dubai's most effective group exercise class, you are in the right place x #Dubai
#UAE
23 Jul
 
CircuitFactory Circuit Factory   
it appears as though The Circuit Factory is alive on Twitter!!!! x
23 Jul
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« Last Edit: January 08, 2012, 04:11:20 PM by Trull »
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Trull

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am annoyed by the verification pics
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