Training with Ali Dawah
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Summary
In this video, we talk about the importance of working out and how to get the most out of your time in the gym. We also talk about how to lose weight and gain muscle in terms of training. As always, thank you for listening to the podcast and stay tuned for the next episode!
Transcript
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As-salamu alaykum wa rahmatullahi wa barakirah to your brothers and sisters and dear friends, hope you guys are doing well.
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Before I start, I just want to remind you guys that at the end of the video, there's going to be a charity link.
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As you know, we are raising money for a hospital ward in Gaza, about 146,000 pounds.
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So please do check that out before you do, inshaAllah, close the video.
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But welcome to this video. On this video, we decided as brothers to basically do a video regarding fitness and bring the sunnah of the Prophet sallallahu alayhi wa sallam into this, inshaAllah.
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And the reason why I wanted to do this video is because every time I come see the brothers and we're chilling in their house,
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and we were just, we were studying and we're doing a lot of stuff, but we were mostly just lazy, sitting on the couch, just not doing much.
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So I thought, you know what, why don't we put our time, our spare time into use, and keep a bit fit.
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And obviously, you know, back in the days, I used to love training a lot.
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Brother Oyun trains, Brother Musa started training as well.
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Why is it that I started training and you haven't started training?
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No, no, no, no, because I used to train back in the days.
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I'm just saying, he's been training for a while.
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You just started, but Mashallah, you're getting there. What's wrong with that?
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I didn't just start, bro. I've been doing it for a while.
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Okay, it's all right, yeah? Okay, he's getting a bit emotional here, yeah?
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Okay, well, you can see the biceps, though, still. Flex, flex.
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So, yeah, so I thought, you know what, let's use this spare time and be active, inshallah.
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So today, we're going to show you, what I'm going to show you, basically, how I train each muscle group
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and brothers and sisters and teach you guys how you can use this.
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Brother Oyun is going to touch up on a few other stuff and how to eat healthy, etc, etc.
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Brother Moussa is going to help us out with the workout, inshallah.
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But before we do, Brother Oyun wants to just quickly touch up on something.
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We're going to show you guys Ali's workout regime in a minute.
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But before we start the exercise, I just want to give you some tiny tips
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that's going to help you throughout your workout for the rest of your lives.
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The first, most important thing when you're working out, whether you want to lose weight
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or whether you want to gain weight as in muscle, any of that, whatever you want to do in terms
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of workout, the first and foremost, most important thing that you need to focus on is your hydration.
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You need to be drinking, as a male, you need to be drinking two liters of water every single
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And as a female, you need to be drinking at least 1.6 liters of water every day.
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So, basically, water is the most important thing.
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Whether you want to lose weight, for your fat to be burning, for your reactions in your
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And water helps in everything, for healthy skin, etc, etc.
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And even when you want to gain muscle, you need reactions in your body to happen and
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And another tip that you guys should follow or try to follow is, if you're trying to lose
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weight, when you're working out, try to wear, like, thick clothing, hoodies, jumpers, etc,
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But if you want to build muscle and not lose weight and not lose the fat that you have
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like me, you should try to work out in, like, loose clothing.
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Don't go to the gym when it's 25 degrees, wearing a hoodie, wearing a jumper, wearing a
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Obviously, keep your modesty, you know, work out with modesty and especially when you're
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Like, if you want to do it at home, like, you know, if you don't want to go out, if
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you're with the brothers, if you're with the sisters, this is...
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What we're going to show you is the basic stuff that you can use when you're at home
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And also, we all should know the hadith of the Prophet, sallallahu alayhi wa sallam, where
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he said, the strong believer is more beloved to Allah than the weak believer.
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And the scholars commented on this and they said that the strength in this hadith, it refers
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So obviously, during Umrah time, we're told to uncover one of our shoulders during the
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And one of the reasons why we're told that is because to show the strength of the Muslims
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so that people can see the Muslims and see, look, these guys are strong.
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But nowadays, as Muslims, all we can see today is Muslims having their bellies out.
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their stomach showing because we've lost the plot of being healthy.
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And that's why today we're going to focus on showing the Muslims how to become healthy.
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And Radha Ali is going to show his workout regime and his craziness.
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So brothers and sisters, we're going to get straight into the exercise.
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But before we do, obviously, it's good to make intentions so we can get rewarded as we're training.
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And one of those intentions that we should do is ask Allah and say, Oh Allah, indeed we want to train our body,
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keep fit for your sake so we can serve your deen better.
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And as brother Ajmeen said, you know, a strong believer is better than a weak believer in Iman
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and obviously in body as well, in body and strength.
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So inshallah, we're going to get straight into it, make that intentions and inshallah,
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Okay, so brothers and sisters, we didn't want to go into the exercise of showing you guys of warming up,
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Obviously, you can do your own warming up in your own way, however you want to.
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I'm just going to show you guys how I train each muscle group.
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Today, obviously, we're going to be training biceps.
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So I'm just going to show you guys how I start my bicep workout.
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So I get the pillow bar, you know, you can grab it how you want, obviously,
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but it's better to have it, you know, just like most has got it.
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So it's not good to have it like this or like that.
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So what I do is obviously if you just got a little bit down.
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So how I work out with this is brothers and sisters is you can do this at home.
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If you're, if you're a sister, obviously, if you're a female, you can use lighter weights.
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If you're a brother, you know what your strength is.
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If I find it hard, for example, if I go on the, if I'm doing my sixth rep,
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and it's really, really hard for me, what I'll do is I'll just take a bit of weight off.
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Your back should be straight, Inshallah, because you don't want to do like,
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you know, some people do, if you just show us an example where they go, you know,
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yeah, that, yeah, they start doing this, they're using their back.
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So we don't want to do that. We just want to keep your back straight, Inshallah.
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Do these, do these curls, eight reps or four sets, Inshallah.
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So guys, after we've done our workout on our curl bar,
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obviously, between each interval, if you've done eight reps, take a minute break,
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Now, after we've moved on from that, we're going to rest a bit, couple of minutes,
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and move on to our next workout, which is the hammers, Inshallah, as Musa likes to say.
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Now with this, we don't want to do the same training over again, because
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you see, when your muscles get used to a certain way of doing exercise,
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it doesn't become effective, because you're doing it with the curl bar,
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now you're doing the same exercise with the dumbbells.
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So we're going to do it in a different way, where Musa is going to show us, Inshallah.
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You can choose to do them both, if you want to.
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But what Musa is doing is much more effective, as you can see.
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And when you're training, brothers and sisters, like I said, don't move your back,
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you know, because if the weights are too heavy, that means you're using your back.
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So, Inshallah, do this, and you don't want to do it too fast or too slow.
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We do four sets of eight reps again, so four times eight.
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And you have a minute rest in between each exercise.
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Okay, so brothers and sisters, we're going to do three sets of, Inshallah,
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between six and eight reps on this concentration curl,
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which Brother Musa is going to show me, Inshallah.
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So what we do is, obviously, if you have this at home,
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it's good to use it, it's really good, but if you don't have it in a minute,
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we're going to show an alternative that you can use, Inshallah.
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So with these, these specifically target the bicep muscles.
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Like, you know, and as you can see, Brother Musa, you know,
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the way he's doing it, Inshallah, he's not putting it all the way down
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with his arms straight, just a little bit curled.
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This will help you, Inshallah, tone the bicep muscle, Inshallah, even better.
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So if you don't have this at home, there's another alternative,
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which one Musa is going to show you, Inshallah.
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So brothers and sisters, if you don't have that equipment in your house,
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But one way of not doing it, if you can see Musa's right elbow,
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for which if you, Brother Musa can show, just like this.
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So once you've done your eight reps, you take a minute rest,
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and then you do eight again, a minute rest, and eight again.
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Once you've done this, we're going to go into our final exercise, Inshallah.
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another four sets, and our last three sets on the bench,
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with this, our bicep muscles, arms are going to be really tight.
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So what we want to do is we're going to use a Curl Bar again,
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with very light weights, and what we're going to do is,
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we're going to do 21s, which is, we're going to show Inshallah,
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which is, for example, you're going to do seven, halfway, halfway up.
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which you can choose, of two sets, or one set, or three sets.
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And we're going to move on to shoulders, Inshallah.
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And we're going to do four sets again, with eight reps.
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Usually, I tend to do, for example, four reps behind,
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the back of my head, and three, and four in front.
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You can do one back, one front, or four back, four front,
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And once you've done this, it's the same routine again.
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After eight reps, you take a minute rest, eight reps,
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a minute rest, eight reps, a minute rest, eight reps,
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Okay, with this exercise, what Brother Owen is going to show us,
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is we're going to be training the middle part of the shoulders,
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So how we're going to do this, I'm going to make it more clear for you guys.
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After we have done eight reps, that is our first set.
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So we're going to be training the front part of the shoulders on our second set,
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So once again, I'm just going to repeat our first set,
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And then on our third set, we're going to go back to doing this.
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And on our last set, we're going to be doing this.
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So basically, we're going to go on to our final shoulder exercise of the day.
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And Brother Ali is going to show one of his own personal workouts that he made up.
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And basically, what he's doing is he's first, he's working on his middle shoulders,
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And then when he pushes it out, he works on the front shoulders.
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So this is like a compact between your middle shoulder and your front shoulders.
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And Brother Ali does three sets, and he does eight reps on each set.
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And he first does it clockwise, and then he changes it to anti-clockwise on every set.
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So you guys can change this up. You can do more sets, more reps,
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And now we're going to go into sparring, inshaAllah.
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Okay, so brothers and sisters, after we've done our shoulder exercise,
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four sets of eight reps, four sets of eight reps.
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And we've finished off with, as you know, the bar that I showed you clockwise.
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We're just going to do a bit of sparring, obviously with the pads,
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So we're going to be using the boxing gloves, inshaAllah.
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And this will, inshaAllah, really work out the shoulders to its point and finish off.
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if you're at home with the sisters or the brothers,
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you can do the same thing, just don't knock out each other,
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until you are really tired, stop, take a rest, go again.
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Once you say enough is enough, that's the show we've done for today.
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we're going to show you how to train your chest, inshaAllah.
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When training the chest, obviously it's important.
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If you have the bench high, it works the upper part of your chest.
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And if it's really declined, it's obviously the bottom of your chest, inshaAllah.
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Obviously, if you're a male, obviously you know your waist.
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If you're a female, you can do it lighter weights, inshaAllah.
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So, if Brother Musa goes down, Brother Musa is going to do four sets of eight reps, inshaAllah.
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So you want to have the bars perfectly, just around shoulder length.
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You know, if you want more concentration on the chest, don't lock your arms.
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And once you've done this, four times, four sets of eight reps,
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we're going to go straight into our new exercise, inshaAllah.
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Alright guys, so after you've done a bench press, or four sets of eight reps,
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we're going to do chest flies, which Brother Oyan is going to show us.
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You can do this either with having your arms straight,
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or if you can choose to, you can have it just a little bit curled.
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And this will help you work the outside of your chest, inshaAllah.
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And as you bring it closer to the inside, as you can see.
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And like I said, you know your own weights, inshaAllah, how heavy you can do it.
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With this, you don't need, it doesn't need to be really, really heavy.
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So after you've done this, we're going to go straight on to our next exercise,
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to hit the chest muscles even more hard, inshaAllah.
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But Brother Oyan is going to show us how to do it with the dumbbells.
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As you can see, we're going to do four sets again, of eight reps.
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If you can see how he's doing, so he's got it straight.
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When he's bringing it down, he puts it to the sides.
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On our second set, we start off, instead of like this, sorry, sorry.
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Instead of like this, we're going to start off like this.
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And the way we're going to bring it down, as Brother Oyan is going to show us,
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So one set of this, second set, the opposite way, and we're going to do,
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we're going to repeat the same cycle again, and that will be done for our chest for now.
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Okay guys, so once you've finished training your chest exercise, once you've done all the sets,
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obviously, as you know, when you're training chest, it usually tends to work out your triceps as well.
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So while we're at it doing our chest, it's good to work with triceps.
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So Brother Oyan is going to show us how to do the first exercise, obviously, to train your triceps, inshaAllah.
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So you can do three sets, with this one, start off with three sets of eight reps.
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As you can see, you know, you can do it there, or you can bring it behind your head when you're laid down.
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As you can see, you do eight reps of that, three times.
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And once you've done that, we're going to go straight on to our next exercise.
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So Brother Oyan is going to show us our second exercise on how to train our triceps.
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So you do, again, three sets or four sets, if you like, of eight reps.
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And then once you've done that, you turn to your other arm, inshaAllah.
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Stop it with the other arm and do the same exercise.
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And this will work out your triceps, inshaAllah.
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So guys, our third exercise is this, and we'll finish our triceps off, inshaAllah.
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As you can see, you can do three sets, two sets, if you like.
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With all the exercises that we showed you, you know, if you want to increase the reps,
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you know, if you want to get toned, if you want to get big, increase the weight, lower the sets.
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But don't go lower than, I'll say, six, inshaAllah.
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And yeah, that's about it, inshaAllah, for triceps as well.
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So brothers and sisters, as you saw, we work different parts of the body.
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Now, I just want to highlight to you guys, obviously, this is not something that's really professional,
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but these exercises, if you carry this on, inshaAllah, it will, inshaAllah,
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with an amount of time of five to six months, you will get your body into shape, inshaAllah.
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And like I said, you know your body best, you know what weights to lift, inshaAllah,
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what your body can, obviously, has the strength to lift.
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And put that into perspective as well, when you're doing these trainings.
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And like I said, when you do your biceps, that's one day.
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Let's say you've trained your biceps on Monday, give your arms rest,
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because you're going to use your arms for the next following days to do your chest exercise,
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or your shoulder exercise, or whatever exercise you want to really do.
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So basically, if you've trained your biceps on a Monday,
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So Monday, you've done exercise, Tuesday, Wednesday, you rest.
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Once you've done your shoulders, usually shoulders tend to get recovered a bit more quicker.
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You can wait a day or two days, and then you do your chest exercise with your triceps.
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Once you've done your chest and tricep exercise, rest for about a day or two,
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Now, one last thing that I want to tell you guys is,
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when you guys are training, obviously, as you've seen,
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it will say exercise one, exercise two, exercise three.
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Now, what I would say is, do not do the same method.
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Let's say, for example, you do the same method, exercise one, two, and three,
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for each muscle group, and for four or five months.
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What would happen is, your muscles would end up getting used to this exercise,
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and then it would not have as much effect on the muscles, and it won't get toned.
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So once you do this, then your body, your muscles will get a shock,
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because you're doing something that it's not used to.
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So inshallah, that's about it brothers and sisters.
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Like I said, it's nothing really professional, but inshallah, you guys have benefited.
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Also, as you guys know, when you're training, a lot of people in the gym start shouting, doing noises.
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You know, inshallah, remembrance of Allah, and your rewards will be, inshallah, even greater.
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If there's anything that we've missed out, you know, please forgive us, inshallah.