HOW I LOST 15KG IN JUST 12 WEEKS: LOSE FAT & GET SHREDDED FAST

This is how I lost 15kg in just 12 weeks... 

During Covid lockdowns, I ballooned up to a staggering 93kg, which is nearly 20kg over my healthy body weight. Like many people around the world, the restrictions and general doom and gloom of the pandemic got me down, and I often turned to food for comfort. 

Boredom also played its part, and being stuck indoors for months, it was too easy to overeat, and drink. The weight piled on, and before I knew it I was well over 90kg. I am around 5'11 in height, and my natural, healthy weight is around 75kg-78kg. Anything above 80kg I consider to be overweight, for me. 

So, after six months of heavy binging and constant snacking, I decided enough was enough, and that it was time to make a change. It was time to lose the fat and get as fit and healthy as possible. 

Now, I'm not the most patient of people, and so my aim was to try and lose the excess weight as quickly as possible. Losing weight quickly can be unhealthy, so caution is always advised. I would never compromise on my health, so everything I did on my weight loss journey was going to be healthy, without compromising on any aspect of my health. 

So, how did I lose 15kg (nearly 2 and a half stone) in only 12 weeks? Well, I won't lie, it was challenging, and there were some obstacles along the way, but once I overcame them, the reward was worth it. I am now at a lean 78kg, but even after the 12 weeks, the journey isn't over yet. 

Here, I'll go through some of the key things that got me through this weight loss journey, and helped me lose fat and gain muscle... 

Don't go in too hard, too soon.

I would consider myself to be a naturally fit and active person. I was quite fit before I put on so much weight, as I play a lot of tennis, and I also enjoy training, but it was still vital that I showed some patience during the early stages of my weight loss journey.  

I was nearly 20kg over my 'fit weight', therefore simple things like running and even push-ups were a lot harder than usual. I could feel the excess weight during my training, and this led to more pressure on many parts of my body, such as my knees and ankles. The good thing is, the initial weight drops off quite quickly, as it's mostly excess fat and water retention. Once that initial fat comes off, the journey gets easier. I managed to lose over 5kg in the first week, but after that, I lost no more than 1kg per week. So, expect a heavy drop at first, but don't expect that kind of drop to continue - just stay patient, and keep at it. 

Eat the right foods.

Weight loss journeys can't always go smoothly. You will, at some point or another, experience a lull in your performance, or a stall in your weight loss. This can be countered, but you've got to try and get to the bottom of the issue yourself, and identify what's causing the problem. 

In my case, I stalled at around the half way point of the journey (week 7). I got myself down to about 84kg after five weeks, but it wasn't budging from there. After some trial and error, I came to the conclusion that I was undereating carbohydrates, and therefore my body was lacking the energy to burn fat. I was also lacking energy and strength in my workouts, which was halting my progress. 

So, to fix this, I increased my carbs, and I also implemented 'cheat days' into my weekly routine. Having high-calorie weekends has helped take my progress and performance levels through the roof. I have more energy in my workouts (especially during the early part of the week), and the weight starting falling off. It's almost as if the cheat days kick-start the metabolism. 

Losing weight is not about how little you can eat. A good, structured diet throughout the week, with a cheat day thrown in, can do absolute wonders for your fat loss and muscle building goals. 

Intermittent Fasting

Around about the week 7 mark, I decided to give intermittent fast a try. Intermittent fasting, also known as intermittent energy restriction, is an umbrella term for various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period. Methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted feeding.

I found intermittent fasting to be hugely beneficial. I was losing fat quite rapidly, even though I was actually consuming more food than I was before. The difference is, I was consuming all my food into a five hour window, from Monday to Friday. Aldo, it didn't affect any of my muscle gains. 

I still fast five days a week, from Monday to Friday, with weekends off. This has helped me hugely. I have my first meal at around 3pm, and then a second meal at around 8pm. It might take a few days to get used to this method of eating, but once you adapt, you'll likely see the benefits very quickly. 

Be active! 

You can't solely rely on a healthy diet to get the weight off. If you want to get lean quickly, then physical activity is an absolute must! Try and push your body physically, and remember, the fitter you get, the faster your metabolism will work. 

Adding resistance training and endurance sessions to your weekly routine, will speed up the weight loss journey dramatically. I like training, but I understand that not everyone does. To keep your training interesting, and fun, mix it up - do a HIIT workout one day, and then perhaps a long walk the next. Sprints one day, with a long jog the next. Keep your body guessing, and keep it active. With a good diet, the weight will fall off, and you'll notice changes in your physique very quickly. 

To learn more about my weight loss journey, head on over to my YouTube channel, it's an Omar thing. The whole 12 weeks were documented, so you'll get a good idea how I manged to lose the weight so quickly. 

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HAIR TRANSPLANTS: WHAT ARE THE OPTIONS?

 

Hair loss affects over 60% of men by the age of 45, some more severe then others. As we age, our hair gradually thins. But, for some men, the thinning can be more severe, which can lead to excess shedding, receding hairline, and balding crown. This is known as male pattern baldness.

unfortunately, for most of us, there isn't much of a solution for male pattern baldness, and, without a cure, there are very few options to take. However, all is not lost, because there are treatments that can minimise the effects of shedding, and of course, there is the option of hair surgery.

Should I consider a Hair Transplant? 

Having a hair transplant isn't necessarily something that will work for everyone, but it is definitely an option if you are determined to try and restore some of your lost hair. 

The question is: How do you know if a hair transplant is the right thing to do for you? Here, we'll go through some key points that will allow you to identify if hair surgery is the right avenue for you to go down.

Can you afford a Hair Transplant?

Firstly, we should talk abut money. Getting a hair transplant is not cheap, and prices can vary from £3000 to £30,000, depending on a number of factors, like how much hair you want transplanted, what your donor area is like, and where you get the procedure done.

If you're looking at getting a minor procedure done, like filling in the frontal hairline, for example, you'd still be looking at around 2500 grafts, which would amount to around £3000-£5000 in cost, depending on your case. You can get it for less, but you would have to travel abroad to do so, and many patients are reluctant to do that, as the best procedures tend to be in the UK or US. 

Do you have a good donor area for a Hair Transplant?

Hair transplants vary in quality, but that's usually because each and every case is different. We all have different hair to one another, and some of us have better hair for a transplant than others do. So, what makes a good donor area? 

The hair donor is typically taken from the back of your head, where the hair is strong, and then transplanted to the desired areas at the top of the scalp. The better your donor area, the better chance you'll have of having a good procedure. If your hair is thin at the sides and back, then it's unlikely you'll have good results, but if you have thick hair in those areas, they'll work better when transplanted to the top of the head. 

How bald do you have to be to get a Hair Transplant? 

Like with any treatment for baldness, the earlier you tackle it the better. It's no different with hair transplants. Obviously, the less areas there are to fill, the more packing (implant of many hairs in a small area) can be done, which gives the hair a thicker, and more dense look. 

A receding hairline is usually a lot easier and better to fill than a thinning crown, but cases vary from person to person. If you are completely bald up top, then fear not, because a full transplant can still be possible if you have a good donor area. Again, it depends on your case individually, but expect to pay at the top end for such a procedure. 

Does your hair fall out after a Hair Transplant? 

Many people assume that once you get a hair transplant, you are going to have the restored hair for the rest of your life. Unfortunately, it doesn't quite work like that. Once you get a transplant, as good or bad as the procedure is, you will still lose hair. 

The restoration of hair is only prolonging the time of which you have hair. Your will continue the balding process, just as it was before you had the transplant.  Hair transplants do not stop hair loss, they simply restore the hair, but the restored hairs are not immune to DHT. They will still fall out, over time.

What treatments to take AFTER a Hair Transplant?  

Treating hair loss is complex, and for most men (and women), it's a near impossible task. After your hair transplant procedure, you will be prescribed Finasteride (Propecia). This is the only medically approved treatment pill for male pattern baldness. 

Many men take this drug at the very early stages of baldness, and it can help slow down and stop the hair loss process. However, it can come with some nasty side-effects, which is the reason most men want to avid taking it. Common side-effects from Finasteride include; Headaches, dizziness, mental health issues, skin rash, low libido, and erectile dysfunction. 

If you don't want to take Finasteride, then there are safe and healthy alternatives, the most popular being multi-vitamin hair supplements. Multi-vitamin hair supplements like HR23+ work at the cause of hair loss, and can help prevent hair loss and promote healthy hair growth.

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HOW TO TACKLE BALDNESS DURING SUMMER SEASON

Hair loss affects over 60% of men by the age of 45, some more severe then others. As we age, our hair gradually thins. But, for some men, the thinning can be more severe, which can lead to excess shedding, receding hairline, and balding crown.

Seasonal hair loss affects most men (and women), and it can be very noticeable and confidence-sapping. Seasonal hair loss occurs during a certain time of the year (the time of year varies from person to person), which is a case of severe hair shedding and thinning.

Seasonal hair loss can be particularly severe for men who already suffer from some stage of male pattern baldness. The excess shedding can add to the case, speeding up the balding process.

When does seasonal hair loss happen? 

Seasonal hair loss varies from person to person, but the most common time of the year for excess hair shedding tends to be in spring and autumn seasons. However, many people also suffer from thinning hair during summer season.

Why is summer season shedding worse than other seasons?
Summer is often seen as the worst time of year to suffer from thinning hair, due to a number of reasons. Firstly, the sunlight is the worst thing for someone with thin hair, as bright lights on the scalp can show exactly how thin the hair is. Thinning areas and bald patches are far more noticeable when the scalp is exposed to the bright sunlight and harmful UV rays.

Secondly, summer season is the most damaging time of the year for your strands. The sun light can damage the strands, and cause breakage and split ends. Also, the heat makes us sweat more in summer, making the hair sticky and moist, which in turn can cause excess shedding.

How to best treat summer shedding

Losing excess amounts of hair is a pain in the backside, but it's not hard to treat. Because seasonal hair loss is temporary, most men are not overly bothered about it, but for guys who already suffer from thinning hair, it can be a real concern.

Shampoos and topical serums don't generally tend to help with excess hair shedding. Because the cause is fragile, the strands should be treated with absolute care. Always opt for a natural solution, rather then the harsh chemically based solutions like Minoxidil.

Head & Shoulders Men Ultra Anti-Dandruff Shampoo helps protect your scalp from Itch, oiliness and dryness to give you up to 72 hours of dandruff protection and great looking flake free hair (itch related to dandruff; visible flakes, with regular use). It's infused with Caffeine, for stronger hair and a deep clean scalp (hair fall related to dandruff and/or breakage).

Multi-vitamin hair supplements are becoming increasingly popular among men (and women) who are looking for ways to slow down and stop hair loss. These types of supplements can help slow down the cause of thinning hair by blocking the formation of DHT, whilst promote healthy hair growth, and in some cases, hair regrowth.

Multi-vitamin hair supplements offer a safe and natural alternative to the harmful prescription drugs like Finasteride. They can also be just as effective.

HR23+ hair restoration supplement is Europe's #1 multi-vitamin hair supplement, designed to help prevent excess hair shedding and support the function of healthy hair growth in men and women suffering from early stages of baldness and thinning hair.

HR23+ contains key B vitamins (Biotin, Folic Acid, Niacin, Pantothenic Acid) that are primarily responsible for the development of hair cell growth, as well as the skin cells and nails. Ginkgo Biloba contains natural qualities which help generate hair growth by providing more nutrients to the hair follicles.

Other cost-free things you can do to help prevent shedding are:

• Eat healthy - eat high-profile foods, as well as fruits and vegetables.
• Drink water - and plenty of it.
• Be active - get out, exercise, and be fit. Your hair will thank you for it. 
• Scalp massage - stimulate blood flow to the scalp with regular head massages

While we all experience some amount of daily hair shedding, you might start noticing that you're shedding more than usual during the summer months. The hair follicle is then shed when the hair follicle root re-enters a new growth cycle.

Shedding during certain parts of the year is a perfectly normal process, and you should not panic. However, if you already suffer from early stages of male pattern baldness, you should definitely consider trying the suggested treatments listed in this article. Hair shedding can be stopped, if tacked early and efficiently.

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COVID-19: HOW TO FIGHT THE CORONAVIRUS

With a wide spread and growing concerns about COVID-19, Coronavirus is on everybody's minds at the moment. Here, in a special article, we look at some products on the market that can help you either fight off or minimise the effects of the COVID-19.

1. Vitamin C

COVID-19 can be harmful if the contractor has a poor immune system. That's why Vitamin C, a great immune system booster, is a great vitamin to take.

Using vitamin C to treat the common cold was an idea popularised by double Nobel Prize-winning chemist, Linus Pauling, and further promoted by the dietary supplements industry. The immune system depends to a significant extent on the intake of nutrients. Vitamin C is an antioxidant that helps prevent and treat the common cold. Many infections lead to the activation of phagocytes, which in turn release oxidizing agents, also known as active forms of oxygen.

2. Vitamin D

Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.

Vitamin D won't cure COVID-19, but you should definitely take it daily, for overall health. The healthier you are, the less chance you will suffer from the dreaded virus.

3. Folic Acid

Folic acid helps your body produce and maintain new cells, and also helps prevent changes to DNA that may lead to cancer. As a medication, folic acid is used to treat folic acid deficiency and certain types of anemia (lack of red blood cells) caused by folic acid deficiency.

Again, if you're looking for an overall health booster, then folic acid is definitely something to consider taking.  

4. Home-made De-sanitising Remedy 

With hand-wipes and many other anti-bacterial cleaning products hard to find, there's always the option of creating your own remedy. Get a jug/container, and add one cup of water, one cup of vinegar, 12 drops of lavender oil, five drops of essential oil, two teaspoons of detergent, mix in well, and you're ready to go. 

Be sure to wash your hands regularly, and have hot showers. Heat kills the virus, so the hotter the better. Just try not to burn yourself.

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YOUR COMPLETE HAIR CARE GUIDE FOR SPRING SEASON

As men, our hair is most commonly our biggest asset. In fact, hair is the largest sector of the men's grooming industry. We spend more on our hair than on any other part of our body. 

The thing is, as seasons change, so too does our hair. The way our hair grows depends on the season. We tend to experience different growth patterns at different times of the year.  The texture of the hair varies, and you also have to take into account other key factors, such as seasonal shedding.

So, to get the very best out of your hair during spring season, here's our complete guide. Follow these steps for bigger, stronger, and healthier hair...

Dont' wash your hair every day

Too many of us wash our hair far too often. There's simply no need for it. Spring tends to be a season where we typically shed more hair than normal, and so over-washing your hair can do more damage than good. Limit washing to twice orIf you have quite naturally thin hair, then avoid conditioners.

Dry your hair gently

Wet hair tends to be weaker and vulnerable to damage, so, avoid rubbing your hair after washing, as it will lead to excessive breakage, which you don't really want. Instead pat dry it to avoid stress on scalp, and avoid heavy rubbing and patting.

Keep thinning hair short

If you have thin hair, or are thinning, then be sure to keep your hair cropped in a tidy style. Growing your hair will only accentuate the problem. Short and tidy does the trick. Spring season is the perfect time to get a nice short cut look.

Use an egg based conditioner 

Egg is loaded with proteins and essential minerals like sulphur and choline that your hair secretly craves for. Harness the goodness of egg by conditioning your hair regularly with egg yolk. Let the egg yolk penetrate deep into your scalp so as to strengthen your follicles from within. Protein is a vital attribute for strong hair growth, so your strands will appreciate the extra dosage during the season when we tend to lose the most hair.

Less is more

Using too much of hair gel, hair wax, hair spray or any other hair product can make your hair look unnatural and heavy. Use minimalistic amount of these products when it comes to styling your hair the right way. Your hair will benefit for less product, and be sure to go for naturally formulated styling products.

Use a stimulating shampoo

Hair thickening shampoos are becoming increasingly popular with men in their 30s and 40s. There are many to choose from, including caffeine base shampoos too. Some of the best ones include Head & Shoulders Endurance, Alpecin C1, and OGX Biotin & Collagen.

Wash, don’t repeat

An article on men’s hair care would not complete without clearing the myth about using a shampoo twice. Basically don’t get fooled by the television ads that tell wash, rinse and repeat. Washing your hair once is enough. But make sure you use right shampoo and conditioner (see previous tip).

Avoid heat styling products

Heat can be hugely damaging to your locks. Avoid using hair dryers for drying your hair. Let them dry naturally. Also, try and avoid hair straightens, as they can be massively damaging to your strands.
Trim it

Take cool showers 

Avoid cold and hot showers. Cold showers actually blocks the blood capillaries in the scalp. These blood capillaries carry essential nutrients and need to be active for optimum effect. But this doesn’t mean you shower your hair under piping hot water. It will completely mess up your hair by pulling out all the natural oils from scalp. Ideally try and wash your hair with lukewarm water. That is the healthiest option, especially during the spring hair shedding season.

Be healthy 

Your hair health is a reflection of your lifestyle. Hair care for men means you need to eat well, get plenty of exercise, drink water, get enough sleep and try to stay positive. It's no secret - the better you live and eat, the better chance you'll have of having great hair.

Take vitamins

Multi-vitamin hair supplements like Viviscal and HR23+ can help prevent hair shedding, as well as support healthy hair growth. These types of supplements contain all the vital nutrients and minerals your hair needs to thrive. They are also safe, risk-free, and a great alternative to chemically based drugs.

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TRX2® MOLECULAR HAIR SUPPLEMENT REVIEW

By Cedrick Mitchell

I started experiencing hair loss at around the age of 25. I am now 32. It wasn't a severe case of thinning, but it was noticeable enough for me to be worried.

I started finding hairs on my pillow every morning, and more in the bath plughole after having a bath or a shower. This was not something I had experience before, and I suspected this could well be the early stages of male pattern baldness.

I quickly looked for solutions, and how I could best treat the issue and make it go away. Unfortunately, there still isn't a cure for baldness, which I find absolutely incredible, especially when you consider the fact we can stick a man on the moon!

Medically Approved Hair Loss Treatments

Having checked out some treatments online, I came across two treatment options that looked interesting.  The first one I considered was Finasteride (Propecia), which is a medically approved prescription pill for treating male baldness. However, after looking into Finasteride in greater detail, I noticed that it can come with some pretty horrific side-effects, which include low libido, skin rash, erectile dysfunction, and mental health problems. This was not a risk I wanted to take. 

So, I decided to try Minoxidil, which is another medically approved hair loss treatment, but this time a topical solution. However, I wasn't all that happy about using it, simply because of the negative side-effects that come associated with it. I have used Minoxidil on and off for the best part of a decade, experiencing only minor side-effects, such as headaches and dizziness, which were undesired, but certainly not to the scale of Finasteride's potential side-effects.

Despite using Minoxidil, my main aim was to find a treatment that was safe to use, and didn't have any negative side-effects associated with it. That's when I stumbled across TRX2. Its 'science' looked interesting, and the early reviews looked promising, so, I ordered three bottles with much anticipation.

What is TRX2®?

Developed in Oxford, and manufactured in Germany, the company Oxford Biolabs introduced the hair supplement, TRX2, which contained Potassium chloride, Carnipure, Niacin, and Biotin. It claimed its naturally-based ingredients could benefit the hair and scalp by stimulating potassium channels and improving blood circulation, and that those experiencing hair loss and thinning could expect to see results within just six months.

Does TRX2® Work?

It was around my late twenties when I started using TRX2, and although I tried to remain as realistic as possible, I'd be lying if I said a big part of me wasn't excited about what this supplement could do for my hair. I was at the early stages of hair loss, and so I think I had a fair basis to be optimistic.

I started with the three bottles, but I wanted to give the supplement a fair trial period of at least six months. The thing is, I'm not a wealthy man, and at over £50 per bottle (one bottle gives you one month supply), TRX2 wasn't really something I could afford. I was desperate though, so I decided to go for it anyway.  As far as I was concerned - my hair was my happiness, and if there was a fighting chance of keeping it, I was always going to take it.

In short, I experienced very little to zero improvements in my hair during a one year period of taking TRX2 continuously.  I was tempted to stop taking TRX2, after seeing no visible improvements in my hair after six months, but, I clung onto the hope that it still might work, and gave it another six months. To say I was disappointed would be an understatement.  I think I'd actually given up mentally by the six month mark, and all hope quickly drained away from there on in.

What To Expect From TRX2®

Oxford Biolabs may have told us to expect one thing, but I can assure you none of that happened with me. My hair continued to thin at the same rate as it was before I started using TRX2®. I saw zero change in my hair, and I would certainly not be able to call this supplement a treatment for baldness - not in a million years.

I think, what disappoints me most, is the claims Oxford Biolabs makes with regards to the performance of TRX2. I have since been through hundreds of reviews by men and women who have used TRX2, and like me, have been left hugely disappointed with it.  You'd think, with the price of such a supplement that, at the very least, I'd notice some slowing down of the thinning, or maybe some thicker texture to the strands, but no, nothing.

With all that said, it does say that results will vary from person to person, so, who knows, maybe TRX2® has a better chance of working on someone else than it did for me. I guess that's completely irrelevant to me, because it didn't work for my hair, and it left me over £50 per month down, financially.

What Are The Better Alternatives to TRX2®?

After my disappointment with TRX2, I decided to try more fact based supplements. So, rather than trust in flaky 'potassium theories', I went for multi-vitamin supplements that contained a broad range of proven hair beneficiary ingredients. I tried Viviscal Hair Growth Support Supplement, which helped prevent thinning to some extent. I also tried various others, but I found HR23+ Hair Restoration Supplement to be the most effective.

I have been using HR23+ for just over one year, and I have noticed visible improvement in my hair. I don't lose anywhere near as much hair as I used to, and it has also added strength and texture to my strands. I can say, from my personal experience, that HR23+ is far superior to TRX2. 

If you're looking for a treatment for hair loss, then I would strongly recommend researching the market before deciding on a treatment.  There are many treatments out there, but in reality, most of them don't work. And although hair loss can't be cured, your realistic aim should be to treat it, and minimise it as soon as possible.  

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HAIR THICKENING PRODUCTS TO COMBAT BALDNESS & SUPPORT HAIR GROWTH

Baldness is the biggest issue for men. Well over half of us will suffer from thinning hair by the age of 40, and without a cure, baldness can be a very tricky problem to tackle, head on.

In this article, we'll be going through some of the very best hair loss treatments for men (and women), to help give you a fighting chance of beating hair loss, or to minimise the problem, at the very least.

So, here are the best products on the market for minimising hair loss...

A - Derma Roller
The derma roller can be an effective way to promote hair growth, and with its success rate, it is easy to see why so many hair loss sufferers are now using about this device. The derma roller is commonly used for anti-ageing on the facial skin, but users have discovered it can also work to combat hair loss. This device is particularly good for treating the crown area, as well as the receding temples. Just roll the pins along the desired area of your scalp once or twice a week for about 1-2 minutes.

B - Fagron Neogen NeoWash
This potent shampoo contains rosemary essential oil which strengthens the hair, limits the fall and paves the way for healthier, shinier growth. The addition of juniper essential oil provides a tonic that activates the shoot, thus leading to healthier strands. Tea tree essential oil helps revitalise and strengthen the hair strands, and lavender essential oil works hard to slow down excess shedding. It is regarded as one of the best anti-shedding shampoos on the market.

C - Collagenius Hair Growth 180 Laser Helmet
The Collagenius Hair Growth 180 Laser Helmet is a clinically proven laser technology to treat hair loss and thinning. 180 lasers diodes - more than twice the nearest competitor to provide the best results. This device penetrates deep into the scalp to stimulate hair growth at the root of your follicles, providing you with a natural and safe solution with zero side effects

D - Supplement - HR23+
There are many multi-vitamin supplements on the market, but none are as good as HR23+. This potent, yet safe, formula is made from 23 key ingredients that combine together to work at the root of the cause. Expect to see less hair fall, and added thickness and texture to the hair from using HR23+. This supplement is rated as the best of its kind on the market, with an 88% male user satisfaction rating, and a 91% female user satisfaction rating, respectively.

E - Biolopic Regrowth Serum
Combat receding hairline, widows peak and bald spots with our acclaimed regrowth serum for men. This serum is formulated to help tackle more difficult areas of hair loss and is an excellent compliment to our Follicle Plus 27™ spray formula. Hair regrowth nutrients including: caffeine, anagain, liposomes, anti-DHT and hair vitamins. Use the precise pump applicator to directly apply serum onto fingers and apply to problematic areas on along hairline and/or scalp.

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