Mostafa Mersal talks taking the first step to getting in shape

IT IS A troubling thought plaguing us all: "when will I finally get in shape?" Admit it, we all harbour a vague vision that someday a superhero bulk up, or a yoga-inspired tone down (or just being able to fit into those trousers we bought on sale last shopping festival) will somehow magically manifest. "I'll wake up early and, in the morning, the journey will begin," we tell ourselves. Alas, in the sage words of Ronan Keating, 'if tomorrow never comes,' what is to be done? It's a vicious cycle. You're tired so wake up late, rush out, eat rubbish and are too flustered to take the first step to a healthier you upon your return home. If this is the case, don't feel bad or alone. We are all in the same boat, and it is something Dubai's Mostafa Mersal wishes to alter.
A former military training man and national standard swimmer, the Egyptian coach runs FBC DXB (Fitness Bootcamp Dubai) and has recently created the Fit Ramadan Challenge for this month, but also looks to help you on your way throughout the whole year. From the ABS Challenge, and the Plank Challenge, to the Squat Challenge and more, we caught up with the 34-year-old to find out the best way to turn our physical state around starting right this minute.
What can you tell us about the Fit Ramadan Challenge?
The challenge is about how to use your time in the perfect way just to get in the best shape during Ramadan. People often get nervous when it comes to fasting because they feel they don't have enough food or energy to work out. Thinking there is not enough energy is actually a big factor the whole year, but at this time the focus is even greater. The fact of the matter is you always need a good window to eat, to fuel yourself and then work out. The nine-hour window at night during Ramadan is perfect for this.
So you don't recommend going all-out at Iftar?
No. The problem is often we tend to eat too fast and too big at one go. This is a shock for the system. After fasting for 14 hours, your insulin level is very low. Too much food and your blood sugar level is pushed very high, which makes you lazy and you need longer to digest. You need to wake your stomach up, sure, but eat more often and smaller portions all through the night. It will keep your energy level up. 
What do you hope to achieve with your bootcamps?
The goal, because this is what most people desire, is to drop body fat and increase muscle mass. We do scales at the beginning to see where you're at and then after a month we run them again. The difference you will see is amazing. We have had incredible results because the class works hard. It's that simple. We have run the Fit Ramadan Challenge, for example, for five years and people love that you can lose fat at this time.
Are there any other benefits?
Being active is a great thing. It makes you feel content and you are more alert. It's just the breakthrough that needs work. Your body is very clever. If you hit the gym for a little while, after time your body expects what movement you're going to do. Bootcamps offer varied training. You engage more muscles that haven't been active for a while. You will always feel sore the next day, but that is a good thing. It is a signal that your body is improving and you are getting stronger. You have to look at the positive side of it.
Tell us about your personal fitness journey.
After swimming for Egypt I came to the UAE 11 years ago and worked with training the military. Five years ago, I then decided to launch my own business, FBC DXB, to teach what I had learnt from the army. I was able to bring an amount of people together and show them how we do workouts in the forces. I showed them the order and the discipline and continue to do so. I like to open my members' eyes to a different side of themselves. I push people and make them see what they can achieve beyond anything they thought they were capable of. I want everyone to go past any limitations they have put on themselves.
Have you had any wobbles along the way?
I'm sure every instructor has at some point, but what keeps you going is your motivation. If you're not motivated or consistent, you're not going to reach your goals.
What is the one element you believe people need in order to make the decision to become fit?
The key to starting is being able to recognise the problem before it becomes too much work. Most of us have a comfort zone and we are happy with that. That is great, but it may not be healthy. The comfort zone can slip into further unhealthy territory and then it is more difficult to get on track. Pre-empt the slide. Do something about it now. I want to keep bodies in the best condition they can be, so they keep going longer. None of us are getting any younger. We don't want any health issues. When you're older your body needs to be strong to avoid problems.
What do you think of Dubai's fitness scene in general?
It's a brilliant city. I have travelled a lot and seen many places where they are interested in sport, but here is something special. The majority of people who live here are between 20 and 50. It is the peak of your career years, so a lot of focus is on work. I would say that as much attention needs to be placed on fitness and I think many people are starting to agree. People are using their time wisely. In the past five or six years, the amount of workout groups have increased so much.
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david@khaleejtimes.com