Practical guides you can start today
Each guide has the numbers, the plan and the FAQs — by Coach Mohamed Khaled.
Cardio Workouts for Fat Loss: The Complete Practical Guide
Cardio is the fastest way to raise your daily burn without cutting food further. Here's the plan, the exercises and the numbers you need to start today.
Open guideIntermittent fasting16/8 Intermittent Fasting: The Complete Guide
Intermittent fasting isn't magic — it's meal scheduling that helps you eat less without tedious tracking. Here's the full plan and the real numbers.
Open guideBenefits of walkingBenefits of Walking: How Many Steps a Day Actually Work?
Walking is the cheapest fat-loss tool there is: suitable for any weight or fitness level, and it barely affects lifting recovery.
Open guideIdeal body weightIdeal Body Weight by Height and Age
Ideal weight is a range, not a single number. Here are the formulas that actually get used and how to set your real target.
Open guideChest workoutsChest Workouts: The 7 Best Exercises for a Bigger Chest
Chests grow from progressive overload and full range of motion, not exercise variety. Here's the right order and the plan.
Open guideDiet planA Diet Plan for Saudi Arabia: Lose Weight While Eating Your Usual Food
Any diet works when it creates a calorie deficit you can sustain. The point isn't banning rice and dates — it's knowing your portions. Here are the steps in order.
Open guideHealthy dietA Healthy Diet with Saudi Food: Easy Daily Meals
Healthy eating isn't strange or expensive food. You can eat from your usual kitchen with simple changes to portions and cooking.
Open guideWeekly diet planWeekly Diet Plan for Weight Loss: 7 Ready Days
This plan is a starting point. Keep protein in every meal and adjust rice and bread to your calories.
Open guide