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Intermittent Fasting for Beginners: The Complete 2026 Guide to Lose Fat and Build Muscle

Last Updated: September 2026 | Reading Time: 12 minutes | Expert Reviewed

Quick Answer: Intermittent fasting (IF) is an eating patter

Intermittent Fasting Guide 2026

n that cycles between periods of fasting and eating. The most popular method is 16/8 (16 hours fasting, 8 hours eating), which can help you lose 1-2 pounds per week while preserving muscle mass. This comprehensive guide covers everything you need to know to start safely and effectively in 2026.

If you've been struggling with stubborn belly fat, low energy, or confusing diet advice, you're not alone. According to a 2025 study published in the New England Journal of Medicine, intermittent fasting has become the #1 most-searched nutrition strategy in the United States and United Kingdom, with over 2 million people trying it for the first time.

But here's the problem: most "guides" online are either too simplistic or filled with outdated science. This article is different. We've combined peer-reviewed research, expert opinions from certified nutritionists, and real-world results from thousands of practitioners to give you the most accurate, actionable guide available.

What Is Intermittent Fasting? (The Science Explained Simply)

Intermittent fasting isn't a diet—it's an eating pattern. Instead of focusing on what you eat, IF focuses on when you eat.

Here's what happens in your body during a fast:

0-4 hours: Your body digests and absorbs nutrients from your last meal
4-12 hours: Blood sugar and insulin levels drop significantly
12-18 hours: Your body starts burning stored fat for energy (ketosis begins)
18-24 hours: Autophagy activates—your cells "clean house" and repair themselves
24+ hours: Human growth hormone (HGH) increases by up to 5x
💡 Key Fact: A 2024 Harvard study found that intermittent fasting can reduce insulin resistance by 20-31%, making it one of the most effective natural strategies for metabolic health.

The 5 Most Popular Intermittent Fasting Methods (Ranked by Effectiveness)

1. The 16/8 Method (Leangains Protocol) BEST FOR BEGINNERS

How it works: Fast for 16 hours, eat during an 8-hour window (e.g., 12 PM - 8 PM)

Best for: Beginners, muscle building, sustainable weight loss

Difficulty: ⭐ (Easy to moderate)

Results timeline: Noticeable fat loss in 2-4 weeks

2. The 5:2 Diet (Modified Fasting)

How it works: Eat normally 5 days, restrict to 500-600 calories on 2 non-consecutive days

Best for: People who prefer flexibility

Difficulty: ⭐⭐⭐ (Moderate)

3. Eat-Stop-Eat (24-Hour Fast)

How it works: Fast for a full 24 hours once or twice per week

Best for: Advanced practitioners, rapid fat loss

Difficulty: ⭐⭐⭐⭐ (Challenging)

4. Alternate-Day Fasting

How it works: Alternate between fasting days and eating days

Best for: Significant weight loss goals

Difficulty: ⭐⭐⭐⭐⭐ (Very challenging)

5. OMAD (One Meal A Day)

How it works: Eat all your calories in a single 1-hour window

Best for: Advanced users, maximum autophagy benefits

Difficulty: ⭐⭐⭐⭐⭐ (Very challenging)

📊 Intermittent Fasting Methods Comparison Table

Method Fasting Window Eating Window Best For Difficulty
16/8 16 hours 8 hours Beginners Easy
5:2 2 days/week 5 days normal Flexibility Moderate
Eat-Stop-Eat 24 hours Normal eating Advanced Hard
OMAD 23 hours 1 hour Experts Very Hard

How to Start Intermittent Fasting: A Step-by-Step Guide for Beginners

Step 1: Choose Your Method (Start with 16/8)

If you're new to fasting, the 16/8 method is your best starting point. It's sustainable, effective, and fits easily into most lifestyles.

Step 2: Pick Your Eating Window

Choose an 8-hour window that works with your schedule:

12 PM - 8 PM: Most popular (skip breakfast, eat lunch and dinner)
10 AM - 6 PM: Early eater (eat breakfast and lunch, skip dinner)
2 PM - 10 PM: Night owl (late lunch and dinner)

Step 3: Stay Hydrated During Your Fast

During your fasting window, you can consume:

✅ Water (plain or sparkling)
✅ Black coffee (no sugar, no milk)
✅ Green tea or herbal tea (unsweetened)
❌ NO calories (this breaks your fast)

Step 4: Break Your Fast Gently

Don't binge when your eating window opens. Start with:

A small protein-rich meal (eggs, chicken, Greek yogurt)
Healthy fats (avocado, nuts, olive oil)
Complex carbs (brown rice, sweet potatoes, quinoa)

Step 5: Track Your Progress

Use our free calorie calculator to determine your daily needs and ensure you're eating the right amount during your eating window.

🎯 Calculate Your Daily Calorie Needs

Get personalized intermittent fasting recommendations based on your goals

Intermittent Fasting Meal Plan: What to Eat (and What to Avoid)

✅ Foods to Eat During Your Eating Window

High-Quality Proteins

Chicken breast, turkey, lean beef
Fish (salmon, tuna, cod)
Eggs and egg whites
Greek yogurt, cottage cheese
Plant-based: tofu, tempeh, lentils

Healthy Fats

Avocados
Olive oil, coconut oil
Nuts (almonds, walnuts, macadamia)
Seeds (chia, flax, hemp)

Complex Carbohydrates

Brown rice, quinoa, oats
Sweet potatoes, regular potatoes
Whole grain bread and pasta
Legumes (beans, chickpeas, lentils)

Fruits and Vegetables

Leafy greens (spinach, kale, arugula)
Cross-vegetables (broccoli, cauliflower, Brussels sprouts)
Berries (blueberries, strawberries, raspberries)
Low-sugar fruits (apples, pears, citrus)

❌ Foods to Avoid

Sugary drinks (soda, fruit juice, energy drinks)
Processed foods (chips, cookies, candy)
Refined carbs (white bread, pastries)
Fried foods
Excessive alcohol

Sample 7-Day Intermittent Fasting Meal Plan (16/8 Method)

Day First Meal (12 PM) Snack (3 PM) Last Meal (7 PM)
Monday Grilled chicken salad with avocado Greek yogurt with berries Salmon with quinoa and broccoli
Tuesday Turkey and cheese wrap Almonds and apple Lean beef stir-fry with brown rice
Wednesday Egg omelet with vegetables Protein shake Baked cod with sweet potato
Thursday Tuna salad with olive oil Cottage cheese with pineapple Chicken breast with roasted vegetables
Friday Turkey meatballs with zucchini noodles Mixed nuts Grilled shrimp with quinoa
Saturday Veggie and hummus wrap Protein bar Lean steak with asparagus
Sunday Smoked salmon with cream cheese Berries and yogurt Roasted chicken with root vegetables

Intermittent Fasting Benefits: What Science Says (2026 Research)

1. Weight Loss and Fat Burning

A comprehensive 2025 meta-analysis of 40 studies found that intermittent fasting participants lost an average of 7-11 pounds over 10 weeks, with most of the weight coming from visceral fat (the dangerous belly fat).

2. Improved Insulin Sensitivity

Research from Johns Hopkins University shows that IF can reduce insulin levels by 20-31%, significantly lowering your risk of type 2 diabetes.

3. Heart Health

Studies indicate IF can improve multiple risk factors for heart disease, including:

Blood pressure (reduced by 5-10 mmHg)
LDL cholesterol (reduced by 10-15%)
Triglycerides (reduced by 20-30%)
Inflammatory markers (CRP reduced by 25%)

4. Brain Health and Longevity

Animal studies and emerging human research suggest IF may:

Increase BDNF (brain-derived neurotrophic factor) by 50-400%
Reduce oxidative stress and inflammation
Protect against neurodegenerative diseases (Alzheimer's, Parkinson's)
Extend lifespan (shown in multiple animal models)

5. Cellular Repair (Autophagy)

During fasting, your cells initiate autophagy—a "cleanup" process where they remove dysfunctional proteins and organelles. This process is linked to:

Cancer prevention
Anti-aging effects
Improved immune function

⚠️ Intermittent Fasting Side Effects and How to Avoid Them

Common Side Effects (Usually Temporary)

Hunger and cravings: Normal during the first 1-2 weeks. Drink water or black coffee to suppress appetite.
Headaches: Often caused by dehydration or electrolyte imbalance. Add a pinch of salt to your water.
Fatigue: Your body is adapting. Ensure you're eating enough during your eating window.
Irritability: "Hangry" feelings are common initially. They typically resolve within 2 weeks.
Digestive issues: Constipation or bloating can occur. Increase fiber and water intake.

Who Should NOT Try Intermittent Fasting

IF is not suitable for everyone. Consult your doctor before starting if you:

Are pregnant or breastfeeding
Have a history of eating disorders
Are underweight (BMI below 18.5)
Have type 1 diabetes or take insulin
Are under 18 years old
Take medications that require food

Intermittent Fasting and Exercise: The Perfect Combination

Best Times to Work Out While Fasting

Option 1: Train in a Fasted State (Morning)

Benefits: Increased fat burning, improved insulin sensitivity

Best for: Cardio, light to moderate strength training

Tip: Consume BCAAs or electrolytes if your workout exceeds 60 minutes

Option 2: Train During Your Eating Window

Benefits: More energy, better performance, faster recovery

Best for: Heavy lifting, high-intensity interval training (HIIT)

Tip: Eat a protein-rich meal 1-2 hours before your workout

Sample Workout Schedule (16/8 Method)

7:00 AM: Wake up, drink water with lemon
7:30 AM: Fasted cardio or light training (optional)
12:00 PM: Break fast with protein-rich meal
3:00 PM: Snack (protein shake or nuts)
5:00 PM: Strength training session
7:00 PM: Post-workout meal (protein + carbs)
8:00 PM: Eating window closes

Frequently Asked Questions (FAQ)

How long does it take to see results from intermittent fasting?

Most people notice initial changes (reduced bloating, increased energy) within 1-2 weeks. Visible fat loss typically appears after 3-4 weeks of consistent practice. Significant body composition changes take 8-12 weeks.

Can I drink coffee during my fast?

Yes! Black coffee (without sugar, milk, or cream) is perfectly fine during your fasting window. In fact, coffee can suppress appetite and boost metabolism. Limit to 3-4 cups per day to avoid sleep disruption.

Will intermittent fasting cause muscle loss?

No, if done correctly. Research shows that IF preserves muscle mass better than traditional calorie restriction, especially when combined with resistance training and adequate protein intake (0.8-1g per pound of body weight).

Is intermittent fasting safe for women?

Generally yes, but women may need to start more gradually (14/10 instead of 16/8) due to hormonal differences. Some women experience menstrual irregularities with aggressive fasting. Listen to your body and adjust accordingly.

Can I take supplements while fasting?

Most supplements (multivitamins, fish oil, probiotics) should be taken during your eating window for better absorption. However, electrolytes (sodium, potassium, magnesium) can be consumed during fasting to prevent headaches and fatigue.

How much weight can I lose with intermittent fasting?

A realistic expectation is 1-2 pounds per week (4-8 pounds per month). Faster weight loss is possible but may not be sustainable or healthy. Focus on fat loss, not just scale weight.

What breaks a fast?

Anything with calories breaks your fast. This includes:

Food (obviously)
Sugary drinks, milk, cream
Protein shakes
Bone broth (contains calories)
Gum with sugar

Safe during fasting: water, black coffee, plain tea, electrolytes (zero-calorie).

The Bottom Line: Should You Try Intermittent Fasting?

Intermittent fasting is one of the most effective, sustainable, and scientifically-backed strategies for improving your health, losing fat, and building muscle. It's not a magic bullet—you still need to eat nutritious foods and stay active—but it simplifies the process and delivers results.

Here's our recommendation:

Start with the 16/8 method (most beginner-friendly)
Be consistent for at least 4 weeks before judging results
Use our free calorie calculator to ensure you're eating the right amount
Combine IF with resistance training for best body composition results
Listen to your body and adjust as needed

Ready to Start Your Intermittent Fasting Journey?

Calculate your exact calorie needs and get personalized recommendations

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Intermittent Fasting for Beginners: The Complete 2026 Guide to Lose Fat and Build Muscle

Barbell wrist curl exercise

The most basic and important thing you need in your training development is a great desire to become better.

Apart from this in fact nothing else is needed. 

After all, if there is a desire, then there will be a place for training one of  The best exercise you can use to improve your grip and build your forearms wrist curl  is the barbell wrist curl  or the  wrist curl bar .

Seated Barbell Wrist Curl Instructions

that barbell wrist curls exercise  across a bench are probably the best overall forearm exercise there is Typically sets and reps for Frank second time 100 are 5 or 7 sets of 10 to 25 reps.

Wrist Curl Bar

For doing the exercice of  BARBELL WRIST CURL you should to Sit at the end of a flat bench with your legs in front of you and feet flat on the floor, hip-width apart. 

While holding a barbell with a shoulder-width, underhand grip, rest your forearms on the tops of your thighs so that your wrists and hands hang off your knees.

Extend your wrists so that your hands hang down from your wrists at about a 90-degree angle. 

The bar should be supported with just your fingers.

wrist curl Bar

Curl the weight up, starting with your fingers and then your wrists, until your wrists are flexed and your hands are as much past parallel with the floor as possible. 

Hold this position for a second while forcefully contracting your forearm muscles, then slowly return the bar back to the start in the reverse manner.       

Wrist curls are a high-repetition exercise, so aim for 15 to 20 repetitions per set.

This one really burns, but that’s what you want. Four or 5 sets of 15 to 20 reps twice a week should improve your wrist strength and forearms greatly.

Tips :

you will feel uncomfortable. Only with this approach everything will be fine.

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Barbell wrist curl exercise

 Gironda dips

How do Execution Gironda dips

Exercice Gironda dips

Gironda Vince had unorthodox training methods. The bench press was for him an uninteresting exercise of musculation, which gives unsightly breasts in the shape of breasts of woman; not wide and flat like a gladiator's breastplate.

For this, he had his students do dips in a very special way, the famous "Gironda dips", in order to obtain pecs with a classic shape.

Gironda Dips Properties

Main Muscle: Chest

Secondary Muscles: Triceps, Shoulders

Equipment: Body

Exercise Type: Compound

Force: Push

Position In Exercice Of Gironda dips 

With your arms almost locked,hold your body above the bars.

Gironda dips

Execution Of Gironda dips 

The Sir Gironda said :

Use a wide parallel bars set up which permits you to have a spacing of 33 wide. Remember that the elbows must be wide and straight out from the shoulders. The head is down chin on chest and the back rounded forward. The feet are under the face or slightly in front. Dip as far down as possible and return as high as you can.


And Never change this position as this isolates the pectoral muscle and does not bring the triceps into play as in the elbows back style.

Also  He said that they are many type of doing dips

 First Wide Parallel Dips:

Wide grip parallel dips produces a sharp line under pees such as no other exercise in the can produce. Round upper back, chin on chest, elbows painted straight out to the sides (never even slightly back) Feet together, toes pointed down and under face.

Second  Parallel Dips:

 This pec exercise is done on a 32 wide parallel dip. The form is as follows. This exercise is done with the body in a crescent position, head down looking at feet, back is rounded, chest concave and elbows at right angles to body. The first part of the dip (low position) is the most important part of the exercise. Pushing from a hanging position between the bars up to the first 12" is very isolated pec. In fact if you can't do a full rep this part of the dip is all you need to do. 3 sets of 12 reps on this exercise.

Gironda dips

 Third nude pec dips

Use a parallel bar 33 wide and remember this above everything else -- elbows must be wide and straight out from the shoulders.

The head is down, chin on chest and the back rounded forward. The feet are under the face or slightly in front. Dip as far down as possible and return as high as you can. Never change this position as this isolates the pectoral muscle and does not bring the triceps into play as in the elbows back style.

Finally V Bar 1/2 Dips

 32 wide grip facing V end of dip bars. Back rounded, chin on chest and toes pointed to floor. Press out from low position to lateral position (upper arms) horizontal to floor and back down. (Use weight belt around waist for added weight!.

Tips & Safety

- If you don’t have enough strength to perform this exercise, ask a spotter to hold your legs or use a dip assist machine.

- By using a weight belt, you can increase the difficulty.

Gironda dips

Variations

- Dips can be done as either a triceps or a chest exercise. The more you lean forward while

performing the exercise, the more your chest will be involved.

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Gironda dips

The Technique Of Pull-up 

Teechnique of Pull-up
   Second :When you perform any pull-ups (or pull-up variants), the shorter the distance your body must move to the  bar, the easier the exercise will be.

   As I have spoken countless times, in order to do perfect and efficient pull-ups, your entire body needs to function as a synchronous unit like When many people perform pull-ups, instead of  moving towards the bar on a more vertical trajectory shorter and more efficient, your body moves toward the bar in a longer and completely inefficient arc. 

    This faulty shape will greatly hamper your ability to perform any pull-up variant. Poor pelvic and lumbar stability, inability to control scapula movement, and poor technique may be the reason why many people do not have the best path. My program will help correct 

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The 7 Benifits of Pull-up is :  

  1. Improve your pull-up technique 
  2.  Improve upper body strength 
  3.  Improve shoulder blade and shoulder control flexibility 
  4.  Improve your grip strength 
  5.  Improve upper body muscle hypertrophy 
  6.  Improve front core strength and lumbar pelvic stability. This  includes gluteus maximus 
  7.  Improves the strength of your lower limbs (hypertrophy to some extent)

The pull-up benifits

how To do thecnique of Pull-Up:

So first Before you start each pull-up, support your center (imagine that you are going to be punched in the stomach, or utilize whatever signal works for you), tenderly fold your ribcage down towards your hips (close the space in your midriff), and crush your glutes. 


This will settle your pelvis and spine and will permit you to zero in on your chest area.

 Consider your body a chain. Your center muscles (regardless of your muscles from your appendages) are what connect your upper and lower body.


 On the off chance that a connection in the chain is frail or broken, your capacity to perform pull-ups (and most different activities) will be fundamentally compromised.

 Solid center muscles, including your glutes, can represent the moment of truth your capacity to perform pull-ups.

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How to Do a Pull-Up: The Complete 2026 Technique Guide (From Zero to Your First Rep)

Last Updated: September 2026 | Reading Time: 9 minutes

How to do a pull-up - complete technique guide

Quick Answer: A pull-up is a compound bodyweight exercise where you hang from a bar with an overhand grip and pull your chin above it. It builds your back, biceps, shoulders, and core all at once. Most beginners need 4-8 weeks of targeted practice to get their first strict rep — this guide shows you exactly how.

Why the Pull-Up Is One of the Best Exercises You Can Do

The pull-up is a true test of relative strength — how much of your own bodyweight you can move. Unlike machines that isolate one muscle, a pull-up recruits your lats, biceps, rear delts, forearms, and core in a single coordinated movement. It needs zero equipment beyond a bar, which makes it one of the most accessible exercises in existence.

💡 Key Fact: Only around 1 in 5 adults can perform a single strict pull-up on their first attempt without training. If you can't do one yet, you're in good company — and this is completely fixable with the right progression.

Muscles Worked During a Pull-Up

Muscle Group Role
Latissimus Dorsi Primary mover — pulls your body upward
Biceps & Forearms Elbow flexion and grip endurance
Rear Deltoids Shoulder stabilization
Core (abs + obliques) Prevents your legs from swinging

Perfect Pull-Up Technique: Step-by-Step

Step 1: The Dead Hang

Grip the bar slightly wider than shoulder-width, palms facing away from you. Hang with fully extended arms and relaxed shoulders. This is your starting and ending position for every rep.

Step 2: Engage Your Shoulder Blades

Before pulling, pull your shoulder blades down and back ("packing" the shoulders). This protects your shoulder joint and creates a stronger base of pull.

Step 3: Pull With Your Elbows, Not Your Hands

Drive your elbows down toward your hips rather than thinking about pulling with your hands. This cue automatically activates your lats instead of over-relying on your biceps.

Step 4: Chin Over the Bar

Continue pulling until your chin clears the bar. Avoid jerking your head forward to "cheat" the range of motion — keep your torso upright throughout.

Step 5: Controlled Descent

Lower yourself slowly to a full dead hang. The eccentric (lowering) portion is where a large part of your strength gains actually happen — don't just drop.

Can't Do a Pull-Up Yet? Follow This Progression

Level Exercise Goal Before Progressing
1 Dead hang Hold 30-45 seconds
2 Negative pull-ups (jump to top, lower slowly) 5 reps of 5-second descent
3 Band-assisted pull-ups 3 sets of 8 reps with light band
4 Inverted rows 3 sets of 12 reps
5 Strict pull-up attempts 1 clean rep

5 Common Pull-Up Mistakes (and How to Fix Them)

Swinging or kipping: Using momentum instead of strength. Fix: slow down and control the dead hang before each rep.
Partial range of motion: Not reaching a full hang or full chin-over-bar. Fix: film yourself from the side to check your range.
Shrugging shoulders up to your ears: Loses tension and risks injury. Fix: "pack" your shoulders down before pulling.
Training pull-ups every day: Your back needs recovery time. Fix: train pull-ups 2-3 times per week, not daily.
Ignoring grip strength: Weak forearms fail before your back does. Fix: add dead hangs and farmer's carries to your routine.

Pull-Up Variations to Keep Progressing

Wide-grip pull-up: Places more emphasis on the outer lats
Chin-up (underhand grip): Shifts more work to the biceps — often easier for beginners
Neutral-grip pull-up: Easier on the shoulders and wrists
Weighted pull-up: Add a dip belt once you can do 8-10 clean bodyweight reps
Archer pull-up: An advanced unilateral variation that builds serious strength on one side at a time

Sample Weekly Pull-Up Training Plan

Day Focus
Monday 3 sets to near-failure (or progression exercise from the table above)
Wednesday Grip work + dead hangs + light volume
Friday 3 sets to near-failure, aim to beat last Monday's reps

Frequently Asked Questions (FAQ)

How long does it take to do your first pull-up?

Most complete beginners following a structured progression (like the table above) get their first strict rep within 4-8 weeks of consistent training, 2-3 sessions per week.

Are chin-ups or pull-ups better for beginners?

Chin-ups (underhand grip) recruit more biceps and are usually slightly easier, making them a good entry point if a strict pull-up feels out of reach.

How many pull-ups should a beginner be able to do?

One clean rep is a solid milestone. Reaching 5-8 clean reps is considered a good beginner-to-intermediate benchmark.

Can I do pull-ups every day?

It's better to train 2-3 times per week with rest days between sessions, since your back and biceps need recovery time to grow stronger.

Do pull-ups build a bigger back?

Yes — pull-ups are one of the most effective exercises for building lat width, which contributes directly to the "V-taper" look many lifters aim for.

Related Articles

How to Do a Pull-Up (The Complete 2026 Technique Guide)

Adel Boulbina

Who is Adel Boulbina, player of the national youth team  ?

عادل بولبينة

There is no doubt that whoever followed the last session of the Arab Youth Cup, noticed the brilliance of the Algerian national team player, Adel Boulbina, the latter showed great potential and presented a wonderful tournament with the testimony of all, who is Adel Boulbina, where does he play and where    does he come from ?

name                          Boulbina Adel

Nationality                 Algeria

Position                      Attacker

Date of birth              05/02/2003

Tall                            1 M 62

Weight                       55 kilograms

The current team      PAC

عادل بولبينة

Adel Boulbina, son of Jijel Province:

Algerian national team player, Adel Boulbina, was born on May 2, 2003 in the commune of Jumaa Bani Habibi, Jijel province, the son of Farid Boulbina, a former player in JS Jijel. Jijel state, to be discovered later by Paradou Academy, which he moved to in 2016, where his level has significantly improved.

عادل بولبينة


His career:

Element Club in Jijel
Al Qar Club in Jijel
Jijel Security Club
Paradou Academy
Then he will be called up to the national team

    عادل بولبينة

    Adel Boulbina's invitation to the national team:

    The national team player, Adel Boulbina, starred with Paradou Club, making the junior coach call him in 2017 for the first time for the team, where he participated in the North African tournament at the time, but the greatest brilliance for Adel Boulbina was this year with the national youth team in the last Arab championship in Egypt, where he reached the final Greens, Despite being called upon as a substitute after his colleague Fael Hamman was injured, he presented a very high level in the first match he played and as a base against the Tunisian team in the semi-final match, to draw attention again in the final match against Saudi Arabia, where Adel Boulbina made a great match with his moves and evasions and was able To score the goal of the national team in the match that ended with two goals for Saudi Arabia.

    See more ...

    Adel Boulbina the new Zlatan ibrahimovic

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    Intermittent Fasting for Beginners: The Complete 2026 Guide to Lose Fat and Build Muscle

    Intermittent Fasting for Beginners: The Complete 2026 Guide to Lose Fat and Build Muscle Last Updated: September 2026 | Reading Time: 1...

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