The Three Pillars of Health and Nutrition

“Dear Sir,

I need your help. I can’t decide if going to the gym is necessary? It will cost me $1000 a year for my membership. Some people are telling me to exercise at home. I became overweight after long devastated relationship, so you can say I ate my emotions out. Now I am about 90KG all in lower areas. I don’t think all that weight will leave with no aerobic class or running to the gym away from temptation, what should I do? Also can you help me with good ways to lose weight in the lower body part?”

Thank you!

Tammy Naim
Jeddah, Saudi Arabia

I love to see questions in my inbox from other Arab person! So let me start by saying, “Salaam Aliakmon.”

To help decide if you need to go to the gym, in your case gym membership is a waste of money. This doesn’t include the gym enthusiast who attends maybe five times a week for an hour or more and makes full use of all the facilities, including classes, saunas or any other extras offered. Enthusiastically, signs up to an expensive contract, with little or no chance of canceling it and attend regularly for a month but then never go again.


Gym’s can be amazing on one hand but on the other they can be very expensive.

Furthermore, if you try to get out of your contract you are likely to be hit with a hefty cancellation fee. Gym contracts are notoriously unfair to the consumer some have been challenged in court. Believe me, I use to own a gym and it’s a business and this is how gyms make their money. They sign up as many people as possible, tie them into a contract and assume (probably quite accurately) that a sizable majority will not attend regularly, if at all. You have just handed a gym $1000 a year for nothing. In your situation just want to lose weight and lose your lower body fat, walking, jogging or running will be enough to do. The gym doesn’t apply to you.

In order to achieve your ultimate goal, whether it’s muscle building or weight loss, you must adhere to the three pillars of health and fitness. 1-Diet, “Food Consumption.” 2-Exercise. 3-Supplementation.

For some women, losing weight from the hips, buttocks and thighs is difficult. This challenge is even greater when you gain fat along these areas of the body first. While there’s no way to spot-reduce the hips, buttocks or thighs, you can lose inches by utilizing some of the more common methods of weight loss, particularly using the three pillars, diet, exercise and nutrition supplements.

Fat accumulates in your midsection.

Fat accumulates in your midsection.

First of all, your body stores fat in your midsection (your abdomen, hips or buttocks) due to basic biomechanics. The midsection of your body is the best place to store extra energy because it takes less energy to carry it around. Remember, fat storage is a survival strategy, so your body wants to maximize energy efficiency in the creation, storage and use of body fat.

Secondly, from an anthropological point of view, the placement of your body fat also has some implications for mate selection. This is especially true in women, where fat stored in locations like the hips, buttocks and breasts to actually create a more attractive physical body in order to attract to potential mate. In this way, the fat is stored in predetermined locations on your body for much the same reason that a male peacock has brightly colored feathers — it’s part of the mating game, so to speak. Exaggeration of physical traits is a common evolutionary strategy for mate attraction in primates, including humans. And body fat can be use cosmetically to pursue this strategy (Of course, it all happens automatically. You don’t have to “think” about why you might sometimes feel attracted to another person.)

Thirdly, your body stores fat wherever you have fat cells. This may sound obvious, but it’s actually interesting when you realize that people who undergo liposuction to remove fat cells from their body end up causing a redistribution of fat to other locations that might be less desirable.

You must create a calorie deficit if you want to lose body fat, what’s the best way to create this deficit? Should you decrease calories with your food consumption, increase physical activity, and gives it a push with supplementation.

A calorie is a unit of energy, Specifically, calorie is the amount of energy it takes to raise the temperature of one kilogram of water one degree centigrade.

The word calorie is used interchangeably to describe the amount of energy in food and the amount of energy stored in the body as adipose tissue (body fat).

When it comes to calories and weight loss, if you burn more calories than you consume, your body will tap into stored body fat for energy to make up for the calories deficit and you”ll lose weight, If you consume more calories than you burn, your body will store the surplus calories as body fat and you”ll gain weight. Some foods may get stored as body fat more easily than others because of the way they affect your hormones or blood sugar, but too much of any food will get stored as body fat.

A fat loss nutrition plan is based on cutting back on calories, not on drastically reducing them. It’s also based on you as an individual — your body type, your metabolism, and what mix of protein, carbohydrate and fat works best for you. A fat loss nutrition plan is not a temporary way of eating like a diet is, it’s a healthy way of eating that can be followed for a lifetime.

A fat lose exercise routine that includes aerobic exercise enables you to lose body fat without losing lean muscle mass and without slowing down your metabolism. There are also plenty of health and fitness benefits associated with aerobic exercise.

A very low calorie diet can produce quick weight loss, but what happens once the diet ends? Most people go back to the same old way of eating that caused them to be overweight in the first place and end up gaining back any lost weight. I lived it with my Palestinian mother. The reality is that very low calorie diets almost never result in permanent weight loss.

Balance your diet with fruits, vegetables and whole grains, Eating these types of foods more the other types can help you feel fuller on fewer calories. This can help cut calories from your diet and generate the caloric deficit needed to lose weight, including the weight on your lower body.

Limit the amount of food you put on your plate. This method of cutting calories from your diet allows you to continue eating some of your favorite foods, but just less of them. As with eating more fruits, vegetables and whole grains, this can help generate the deficit in calories needed to shed weight from the buttocks, hips and thighs.

Watch your intake of both fat and sugar…Foods relatively hight in fat or sugar tend to be high in energy density, which means there’s often a significant amount of calories compared to the quality of food, leaving you less satiated than when you have eaten other food options.

Running is great aerobic exercise.

Running is great aerobic exercise.

Incorporate aerobic activities into your day-today routine, particularly those pursuits that work the lower half of the body. Swimming, biking, jogging hiking, cross-country skiing and simply walking not only burn calories — which can help you reach the deficit to lose weight — but these activities also strengthen and tone the muscles of your legs and buttocks. This can provide you with shapelier legs and a more pert behind once you lose weight.

Takes a deficit of 3,500 calories to lose 1lb. of fat. By reducing your caloric intake and increasing your level of physical activity, you can achieve the deficit. For example, reducing your level of caloric intake to provide a deficit of 500 calories a day, and then burning an additional 250 calories through exercise, can provide you with a weight loss of around 6 1/2 lbs. Also adding supplements to that will result to faster calorie deficit.

The bottom line when it comes to calorie and weight loss is that there’s no better way to create a calorie deficit and lose body fat then by combining the three pillars, diet, exercise and nutritional supplements, The result will be not just  leaner body but a healthier body.

Lastly, if you’d like me to write you an actual 12 weeks plan including nutritional supplements email me at richiemishal@yahoo.com and l will send it to you right away.  I hope l answered your question fully and completely.

Salaam from America,
Richie Mishal


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87 comments on “The Three Pillars of Health and Nutrition

  1. I have big bones Richie. I hope your plan will work for me. Can you email me the 12 weeks plan that you mentioned. Send it to my email below. Your wonderful.

  2. huh…. ways that really help in reducing weight… nice.. thanks and do update… absolutely the best site i ever seen.. thanks loads…

  3. This is a very important article, it cites the majority of things I could find to help people who have a desire to lose weight…

  4. Thanks!!
    This is so helpful:-)

  5. This is a great article! One must remain patient and determined to lose weight. It’s all about adjusting your entire lifestyle in order to get your goal. Focus on things like getting enough sleep, exercise and diet. Supplements can also help since the food that we have right now aren’t as healthy as before. It is important to get all the nutrients that our body needs.This article helped me a lot in determining the things that will help me lose weight.

  6. these are useful ways to help me lose weight.
    good job.

  7. Whether you workout at home or in a gym the key is to find the place that is going to keep you motivated. The great thing about fitness is you can do what you want and where you want to do it. Consistency will lead to results

  8. Irregular eating habits also disrupt your body’s metabolism, which makes it harder to lose weight in the first place

  9. I really enjoyed this article. Especially Focus on diet, exercise and nutrition supplements. Thanks and keep up the good work.

  10. This list: the three pillars, diet, exercise and nutrition supplements, great help to me. I’m trying to lose weight for when I’m going to be attending a party and want to fit into a new pants I bought (as motivation :)) I want to lose about 6 pounds or more. The weight loss progress hasn’t really been there so far (only started since last week) and it’s been really hard so far but I think I can do it. I have to really.. Anyway, thanks for these awesome tips !

  11. I do not have a gym membership because it is expensive!! But my husband does and doesn’t even go. Now he his stuck in a contract for two years and must pay every month.

  12. wow ! very informative, my diet plan start now. I am now 55.6 kgs and my goal is to loose at least 10 kgs.

  13. If your goal is weight loss and you are just getting started, then no, you dont need to join the gym. Focus on walking and eating less to lose weight and then start doing body weight exercises like push-ups, pull-ups, squats etc.
    Once you get consistent with working out at least few times a week, you might decide that you want to join a gym and take your workouts to the next level…..
    The key is consistency. First get in the habit of being active ( even if its outside the gym)…Once you do ..THEN decide what you want to do next.

  14. Man….. I respect u so much good for u!! U just inspired me to lose weight thank u !

  15. Thanks for your great post! Hope to get some new ideas for my weight loss project… You got my respect ! Keep it up ❤

  16. simply WOW! I’m not overweight but this is gonna help some of my family member’s a lot !!

  17. This was so educational! 🙂 great article:)

  18. You dont necessarily need a gym. My primary means of activity for burning fat is walking, followed by taking the stairs in my building. I also have two 15lb weights at home. If I need more resistance, I start lifting furniture 🙂

  19. This has inspired me a lot ! Thank you !

  20. everything will work if you do it on consistence basis.

  21. a gym is not a necessity if one can find the motivation to keep a solid workout program going outside of it.

  22. Can’t walk more than 15 minutes. Is that enough?

  23. My wife and l love your blog. My wife won’t stop asking me about your new fitness plan the three pillars of health. Great info. Thanks bro……

  24. Thank you for this kind of a wonderful blog. In which else could one get such details written in these kinds of an incite full way? I have a presentation that I am just now working on, and I had been seeking such information.

  25. Hi, just needed you to know I have added your internet site to my Google bookmarks due to your extraordinary blog layout. But seriously, I think your internet site has one in the freshest theme I’ve came across. It extremely helps make reading your blog much easier.

  26. Good read. Thanks.

  27. Great website, I am going to spend more time looking through in regards to this subject matter.

  28. You wouldn’t consider it but I’ve wasted all day digging for some content about this. You’re a lifesaver, it was an excellent read and has helped me out to no end. Cheers!

  29. After reading this, I learned that this matters to all of us. This fitness plan really give a great advantage to us. You can do these fitness plan anywhere and anytime so go on and start it now like us! 🙂

  30. Listen. Some exercise is better than none, more exercise is generally better than less, and no exercise can be disastrous. No one is asking for you to start a rigorous daily regimen, just do something and don’t forget to have a strong motivation.

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