Following are some tips for your to get great abs or in Malay – kempiskan perut.
- 1.
Penting kualiti daripada kuantiti! Tidak perlu melaku beratus-ratus sit ups setiap hari! 1 ataupun 2 sessi seminggu dengan latihan berkualiti adalah lebih baik. Don’t overtrain.
- 2.
Untuk merangsangkan otot abs anda setiap sessi, pelbagaikan latihan abs ! Gunakan latihan yang berbeza untuk latih abs daripada sudut yang berbeza. Bahagian abs termasuk, upper, mid, lower dan obliques.
- 3.
Fokus kepada contraction otot abs semasa latihan! Make sure its your abs that is doing the work dan bukan bahagian otot yang lain (back, leher dll).
- 4.
Fokus kepada pernafasan. Hembus nafas ketika “exertion” (ataupun ketika melakukan “crunch”). Ini akan membolehkan anda contract otot abs dengan sebaik mungkin
- 5.
Untuk sessi workout abs, lakukan 2-3 latihan yang berbeza. Sebagai panduan, stick to 3 set bagi setiap exercise dan 15-20 ulangan (reps) bagi setiap set!
- 6.
Latihan abs yang terbaik tidak akan menolong anda untuk kempiskan perut selagi adanya lapisan lemak antara otot dan kulit!
- 7.
Penjagaan makanan adalah mustahak untuk memeliki bahagian perut yang cantik! Elakkan makanan berminyak, garam. Minum banyak air dan pastikan anda mengamalkan diet yang seimbang.
- 8.
Look after your calories. Seperti mana yang saya katakana dahulu, anda harus create calorie deficit untuk membakar lemak berlebihan!
- 9.
Latihan cardio ataupun bersukan adalah cara yang sesuai untuk membakar calorie berlebihan! It also makes dieting easier as kita tidak perlu jaga pemakanan dengan terlalu rapat!
- 10.
Jika anda telahpun kurangkan lemak badan tetapi tidak lagi nampak abs yang cantik, kurangkan pengambilan sodium (yang takung air badan) dan make sure semasa latihan, abs are fatigued. Tingkatkan ulangan ataupun beban jika perlu!
If you need more help in getting get abs or losing weight, why not schedule personal consultation or training session with me?>
April 9th, 2009 at 12:44 pm
Dear Sir… nak minta opinion.. which one is better… sepinggan nasi atau semangkuk bubur (tanpa buang kanji). Kedua2 dimasak guna beras wangi.. TQ
April 9th, 2009 at 10:00 pm
Latihan abs yang terbaik tidak akan menolong anda untuk kempiskan perut selagi adanya lapisan lemak antara otot dan kulit!
Abis tuh macam mana kevin??..kena lose weight dulu baru buat abs xcercise.
April 10th, 2009 at 1:58 am
@cahayer – hmmmmm better dari segi apa?
@lala – you bole buat senaman abs but akhirnya getting abs lebih pentingkan diet yg baik dan senaman cardio untuk membuang lemak.
April 10th, 2009 at 11:34 am
oh sorry, dari segi kurang kalori, sbb bubur lauknya limit.. boleh jauhkan lauk2 yg masin, nasi kan .. taulah lauk2 dia… tapi kalau bubur tu kalori lagi byk.. baik tukar nasi tapi terpakse berhati2 dlm pengambilan lauk2…
April 10th, 2009 at 11:46 pm
hi kevin…me also has a problem -cute baby fat at my tummy area…i do sit up every day…n do cardio- jogging futsal every week…but it still there! so macamane nak ada perut spt Jessica Alba yeh…=)more cardio or sit up..??
April 11th, 2009 at 3:27 pm
Dude,
what should i do to increase my weight (increase muscle at my bicep/triceps/shoulder), but at the same time i want to decrease my fat around my tummy area.
i followed your proposed program at Page 120, Cergas 24/7 for almost 2 month already, but my weight is still not increase. in-fact my abs still surrounded with fat… uuhhhhhh…
plz… give me an idea to plan my workout and nutrition schedule and supplement that should i take to reduce fat around my tummy and the same time increase my weight.
tq…
April 11th, 2009 at 5:30 pm
hmmm…do we have an english version for this? =)
April 11th, 2009 at 5:34 pm
boleh tanya ckit… senaman abs 2 ape??? n ape senamannya…
April 11th, 2009 at 6:11 pm
@pudin … u cannot gain n lose weight at the same is extremely difficult if not impossible. My advice, build muscles first and later baru focus on reducing fat/getting toned.
@lola …. i’ll give some 1:1 haha.
@azwan – you bole rujuk to my book ataupun google online. Insyallah nanti akan ada panduan eBook.
April 13th, 2009 at 9:51 am
thanks kevin….
April 13th, 2009 at 12:15 pm
Dude…
thanks…
April 13th, 2009 at 10:42 pm
guna body shaker ogawa boleh kempiskan perut tak? I’ve been using it since last month, and I noticed setiap kali I’m using the shaker, my tummy bergoncang-goncang. will that remove my bad fat from my tummy?
April 16th, 2009 at 7:44 pm
Actually why can’t pudin be losing fat and at the same time getting muscle. If the cardio is done in the morning (say la) then only move on to weight training either right away or later in the evening. Can’t that help in the fat loss and muscle gain?
Would like to know what you mean by build muscle first and only focus on toning later.
April 18th, 2009 at 7:12 pm
@Kurus5Hari – not really. Despite that these product want you to believe, its unlikely that a “body shaker” will help you lose or keep off da fat
@Aronil – Yes and no. Yes cardio will help burn fat and weight training helps promote muscle weight. But whenever you burn fat, you will also burn a lil muscle and when you promote muscle gain, you will also gain a lil fat. Thats why its better, if possible to focus on one or the other :)
April 20th, 2009 at 1:27 pm
saya betul2 ingin kempiskan perut..bolehkah saya kempiskan perut tanpa menganggu bahagian tubuh yang lain kerana suami hanya nak perut yang kempis sahaja..tolonglah..sejak dari sekolah menengah saya selalu impikan perut yang kempis..boleh tunjuk cara senaman upper,lower dan lain2..?
April 24th, 2009 at 1:24 pm
tggu kan dia jawab.. sampaikan i dah peknen dah.. patut pun boncit semacam……
April 28th, 2009 at 2:14 pm
kevin i want to ask u , i just confused….is it true soy is the hormone destroyer..????
May 1st, 2009 at 12:07 am
hai saya bdk baru nak join. blh x? apakah btl dgn m”gmlkan tip sebegini kita blh kurangkan berat badan kita? ada x cara yang lain? blh x y all kongsikan dgn I.
May 3rd, 2009 at 10:58 pm
i’m new.. just wanna ask, is it allright kalau kte tdo after buat excercise..? does tdo lpas excercise akan bg kesan on our body weight..?!
May 11th, 2009 at 3:19 pm
Hai,i dah sebulan buat joging setiap hari n sauna seminggu sekali,and also jaga pemakanan,x amik nasi,just mkn buah,nestum,susu and makanan yg ringan,but still x lost my weight,why?tetapi my family komen i nmpk kurus skit,so what i want to do for lost my weight,i 28 years,5′h,75kg
May 11th, 2009 at 3:33 pm
@mimie – memang tak bole spot reduce lemak pada bahagian perut semata2.
@cahayer – sorry … sometimes memang lambat nak reply :)
@samir – well there have been some cases, but typically soy is a great source of protein when takinn in moderation.
@fizoh – why not join our seminar yg akan datang 30hb may ini?
@Aatieqa – yeah no problem. yg penting Aatieqa melakulan senaman yg berkualiti.
ana – why jumpa me for personal consultation ataupun join our seminar this coming 30th may? its free :)
May 18th, 2009 at 4:51 pm
haii kevin
zakiah sini.. nak tanya,apakah cara terbaik untuk kita ambil makanan yang berkhasiat dan mengeyangkan sbb saya ni kuat mkn tp bdn still xnaik2.. (tinggi:152cm,berat:40cm)
tp perut tu buncit la.huhuhu..
mcm mana nk kempiskan perut yg better ye.?
nk sgt perut yg ramping…
May 19th, 2009 at 2:36 pm
kevin.. saya tak marah lah.. kelakar jek.. ingat buncit kenapa… pregnant lah… thanx…
May 27th, 2009 at 7:27 pm
kevin, can u train me to get a 6 pax n bigger arm, if u do how, much u will charge me
May 29th, 2009 at 3:00 pm
kevin macam mane nak kurangkan my waist??
dari segi bentuk pemakanan or senaman ker.?
sekarang my waist 34..nak reduce bagi 31 or 32 je..
baru senag nak stylo fesyen seket
reply dalam emel plz mr.kevin..
June 1st, 2009 at 12:50 pm
hai, kevin.
Saya ada problem perut buncit. Macam mane nak kempiskan perut dlm masa yg singkat. i mean dlm 1-2 bulan. Now my waist is 30 coz of my tummy. Fyi, i’m 24, berat-55kg, tinggi-168cm. when i put on kebaya, it’s clearly shown. so, nampak tak cantik. lepas makan akan nmpk lebih buncit lagi.
hope to have some tips from u via my email.
TQ Kevin.
June 2nd, 2009 at 1:44 am
kevin,
maybe thz question not related to the forum,
but as a mecha student , im very curious to know why u not continue inthe mecha eng, n when the next fitness workshop, i hope can join ur workshop
June 2nd, 2009 at 2:07 am
kevin can u cheack the the data 4 ‘
‘Burger King’s Original Whopper Jr. ‘ at cekodok.com
i think sometin missin’
June 3rd, 2009 at 2:08 am
hi guys, i just want to help Kevin answering simple Q.
U CANNOT SPOT REDUCTION.
kalo perut buncit tu, believe me, anda punya BODYFAT level tinggi.
apa yang penting untuk fit bukannye berat badan, tetapi komposisi badan.
anda mungkin 50kg, tetapi kalau 50kg with 30% bodyfat buat apa? this is 50kg people with >30″ waist.
Hope that helps a bit
June 30th, 2009 at 12:26 pm
age 39 berat 84kg height 157cm ada asthma and high blood pressure on doc presciption reductil, lasix, and high blood pressure med. kalau i buat senaman on a trademill for 10 min and then rest few min and continue again for another 10 adakah i berkesan also ada problem perut buncit boleh kah senaman brisk walk reduce my tummy problem. i berada di luar kl can u help me or train me.
July 8th, 2009 at 5:04 pm
Dear kevin zahri,i saw u in macam2 aznil.
i really like ur bicep.
do u have any good tips for abs and bicep?
erm,my body type is ectomorph.
some ppl told not to cardio is that true? :D
July 8th, 2009 at 7:48 pm
hello izzrin,
if you are an ectomorph, you need to focus primarily on weight training untuk menggalakkan tumbesaran otot but you can still do some cardio training for fitness. but yeah take it easy on cardio.
July 9th, 2009 at 12:17 pm
hye there kevin..i’m 19,f,157 cm n 58kg…can u give me a tips how to lose my weight??i really want to have the 49kg weight so that my body will looks great..
July 14th, 2009 at 2:23 am
hai bro!i have 6 pax.but,susunan xsama..tak selari.why?thanx ya!
July 23rd, 2009 at 6:21 pm
Another i like to know,
if i do 15-20 reps for crunches,
can i get a massive abs?
like those bodybuilder?
i heard they are u doing about 30 to 60 reps,
is this true? :D
November 24th, 2009 at 2:35 pm
mcm mane Latihan abs?? xtaulah
November 24th, 2009 at 2:36 pm
snap-curl plak mcm mane?
December 4th, 2009 at 10:54 am
good morning,
tolong beri saya cara bagaimana hendak hempiskan perut
December 7th, 2009 at 9:00 pm
hai..kevin sy interested to know the right ways to use the facilities in gym. my height 176cm n weight 97kg..rase x best sgt.. klo boleh nak tau cara gym yg betul facilitated by u n mcm mane nk dptkn discount 50% coz sy university student..TQ
December 18th, 2009 at 7:02 pm
dear kavin,i never gain weight during my high school years.. masuk university, i gained 8kg in 2 months. i’m so upset.. my height is 158cm, before i was like 39-41kg. & now i’m 48kg. i feel like nk puasa sampai i got my ‘real’ weight. pls help me -,-
January 11th, 2010 at 10:38 pm
kelvin…..nk tahu la….
sy dalam proses nk kempiskan perut dan dapatkan perut yg cantik….
ini amalan diet yg saya amalkan bersama jogging 3 kali seminggu…
pagi-oat
tgh hari-ayam panggang
malam-sup ayam@sayur..
dalam seminggu sy akan ambil nasi sekali dua sbb sy kurang ambil nasi..
boleh saya tahu amalan diet ini mapu berkesan x…..
January 25th, 2010 at 9:20 pm
hi kevin..
sy nk turunkn berat+kempiskan perut yg mkn m’buncit…byk petua yg sy tgk, bc n try…tp xda yg b’kesan..ada x cr utk kempis’n perut d smpg turunkn berat dlm ms 4 bln? xyah turun byk..dlm 10-15kg mcm 2…tq..(bkl khwn p’tghn thn ni.. :) )
January 31st, 2010 at 4:10 pm
dalam masa setahun saya dah berjaya turunkan berat badan…dulu langsung xada saiz untuk beli baju…sekarang kena pakai baju kemeja saiz s….tapi timbul satu masalah baru…tulang saya jadi sakit…nyilu semacam…apa yg patut saya lakukan ye kevin?
February 4th, 2010 at 7:27 pm
bro kevin , mcm mane nak jge pemakanan ?
dlu brt bdn saya 95kg , krg sdh 60kg…
mcm mne saya nk menten begini ?
saya nak tau dr segi pemakanan waktu siang dn malam !
February 9th, 2010 at 11:38 am
thanks bro kevin…nice tips
March 16th, 2010 at 8:51 am
untuk kurangkan berat badan 1kg …. adi perlu kurangkan/buang 7700 calorie
March 16th, 2010 at 2:10 am
mr.kevin brape jumlah kalori yg prlu dbkr utk kurgkn 1kg.n apakah sukan /senaman yg bleh kurgka pling byk kalori mngikut masa trtentu?
March 16th, 2010 at 2:14 am
mr.kevin brape jumlah kalori yg prlu dbkr utk kurgkn 1kg.n apakah sukan /senaman yg bleh kurgka pling byk kalori mngikut masa trtentu?
March 29th, 2010 at 5:54 am
kevin,
saya da mengamalkan senaman dan diet yg seimbang sejak 6 bulan lalu,dan hasilnya saya berjaya turun sebanyak 12kg (100kg – 88kg).tetapi masih belum capai berat badan ideal saya (72kg)..
masalah sekarang berat badan saya tidak turun lagi dan hanya tetap pada sekitar 88kg-90kg sedangkan saya masih mengamalkan senaman cuma diet pemakanan saya tidak berapa straight banding dulu..
jadi ape masalah saya di sini dan ape yg perlu saya lakukan utk terus turunkan berat bdn kepada my ideal weight??? ( saya ade memiliki buku CERGAS 24/7 ) tapi masih kurang jelas..hehe =)
March 29th, 2010 at 7:14 am
Hello dell,Firstly tahniah keranan berjaya kurangkan berat badan sebanyak 12kg.Now setelah dah kurangkan 12kg, ur BMR pun dah menurun, jadi dell now ada 3 pilihan – 1) kurangkan lagi diet, 2) tingkatkan cardio or 3) gabungan kedua2 (this is the best).All the best,KevinSent from my BlackBerry® wireless device via Vodafone-Celcom Mobile.
March 29th, 2010 at 9:40 am
ok nampaknye my diet kene straight balik la mcm dulu…gym pon da lame tak pegi ni..hehe..so thank you very much kevin.!!
March 30th, 2010 at 3:28 am
you are welcome Dell …. keep me posted on your progress
March 30th, 2010 at 5:46 am
ok..now my weight is 90kg, n saya dah pon mula kembali sesi cardio n diet mulai semalam..
well…we will see after 1 months… tungguuuu…hahaa.. =)
March 30th, 2010 at 5:55 am
ish…xkan xde perubahan kot ana…mustahil je…cara salah kot…xkan 1 or 2 kg pon x turun??hmmm..
March 30th, 2010 at 2:17 pm
kevin,
first of all, my height is about 178cm and around 58 to 60 kg (berat turun naik). nak dapat berat badan ideal dalam 75 to 80kg.
so i dah study pasal kalori dlm makanan, makan punye makan still tak naik jugak berat badan. maybe pasal genetik ? or you ada some advice pasal pemakanan yg patut i makan, like lemak, daging, etc.
April 11th, 2010 at 7:32 pm
hai Kevin..
I dah try macam2 cara nak kuruskan badan,termasuk produk Jxx Mxxx5 tapi semua tak berhasil..lepas bersalin berat i tak turun2…dah overweight..malu sangat..i try slimming tea,,ok lah turun sikit..tapi dia tak mengecilkan peha dan lengan..
di sebabkan masalah kegemukan i dengan husband selalu bertengkar..duit dah banyak habis,,tapi masih gemuk..perut i mengelebeh akibat bersalin..i try buat sit up…kempis sikit tapi perut i masih kendur…tolonglah ..i selalu puasa untuk kuruskan badan..berbuka tak makan nasi..tapi semua tu tak bagi impact aper2 pun..lemak i terlalu degil…tolonglah bagi i cara nak diet..or menu untuk i makan..or senaman yang paling sesuai untuk i…..please..i malu dengan suami dan kawan2..
tq
May 4th, 2010 at 1:32 pm
hai kevin..
seminar 30hb ni di mana?i dh try exercise n kurangkan mkn tp still berat xturun jugak..help me pls..
May 13th, 2010 at 1:34 pm
kevin gmna cara nya kurus kn badan, dulu saya kurus , sekarang saya nmpk berisi, and masalah kedua saya apabila saya jogging selama 1 jam badan jadi sakit
June 16th, 2010 at 4:48 pm
cam ne saya dah try banyak ubat / jus yang ada di pasaran tp makin naik badan macam kena pam
July 2nd, 2010 at 10:12 am
HI KEVIN,
1)berapa lama jarak masa yg diperlukan utk melakukan senaman selepas makan?
2) senaman boleh dilakukan seawal pukul berapa?
tq