Nak Buat Senaman Apa Di Gym?

The following is a question from Ijan, a fellow gua.com.my member.

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There is a gym near my house .. but i’m not sure what to try out first at the gym .. can you give me some advice?

Thanks Ijan for sharing your question and concern. It’s a good concern to have sebab ramai yang mengunjungi gym sebenarnya often don’t know what to do … the result? Mereka hanya membuang masa. If there’s one thing to remember when you exercise is this: Pentingkan kualiti senaman berbanding kuantiti.

Baca the full post at Gua.com.my

About Kevin Zahri

I am a US certified personal trainer and nutritionist with over 10 years experience. Over the years, I have published over 10 books, written for Men's Health, other fitness and lifestyle magazines, hosted TV shows and appeared on various TV shows, programs and magazines. I am also an avid corporate wellness speaker and web entrepreneur. More about me here or follow me on Facebook or Twitter.

  • sno

    hi kevin…

    tanye skit camner nk bentuk six pack for abdominal yg btl2 efectif,dr segi pemakanan , mkn ape yg perlu n yg x perlu , last but not list blh u bg idea ape yg perlu lakukan..

    thanx..ciow

  • http://kevinzahri.com kevin

    hello sno,

    nak 6-pack? sebenernya tiada kena-mena dengan senaman tetapi, like you said, pemakanan….goal is to hilangan lapisan lemak di antara kulit dan otot abs….

    nak makan apa? less fat dan less calorie berbanding keperluan kalori seharian…so that badan terpaksa membakar kalori lemak simpanan.

  • iqbal

    hi kevin, i ada kemusykilan sikit pada buku cergas 24/7, baru je beli ni and sangat tertarik dgn contect buku ni, cuma i bit confuse dgn page 26 berkenaan BMR. I tengok for lelaki 66+(13.7)x…. and perempuan 655 + (9.6)x…., So is true utk lelaki is 66? sebab i dpt result lagi rendah dari contoh perempuan yg u bagi. so what is the correct no ye? FYI, i try letak 666, the result is quite reasonable la..

  • jay

    hi kev
    tanye skit klu i everyday minum soy milk lps i buat cardio n i dah x mkn nasi time dinner, i cume minum soy milk je…what do u think kiv?

  • nora

    soooooo true la….fast food chain to semuanya try to manipulate our fikiran.

  • http://kevinzahri.com kevin

    iqbal – the books formula is correct. if i have time, i’ll put together a post or online calculator.

    jay – trying to lose weight i see :)….yeah as long as you go with “sugar free soy milk” you’d be losing weight but make sure you have a long term plan.

  • sham

    Hi Kevin,

    I just enter one of the fitness center kat KL ni..as usual la…mesT nk dptkan bentuk badan yg tegap n cantikkan..tp I ada problem skit ni…my FAT % right now is 30.4 % n my FAT MAS was 27.4kg…so rite now..mcm mana nk dptkan FAT % n FAT MAS yg idea melalui pemakanan n senaman…hope u can help me wit ma problem…

    regards,
    Sham

  • SHAHRUL

    Hi Kevin,
    I’ve browsed thru ur maxtrition web and was overwhelmed with all the nutrition/supplement products.. it made me a bit confused of which to choose and whether it suits my training & what I want to achieve.

    A little bit abt me, I’m 65kg and 168cm in height. Basically I exercise at the gym 3-4 days a week – lunch time (yeah, I skipped my lunch but had my breakfast and eat after the workout). My objective is to achieve a solid athletic/muscular (not bulky) figure – esp to build up my chest (pectoral?) muscle and probly the abs as well. I usually start my exercise with a 15 mins run (2km+) on the threadmill and followed by weight training. I’ve been going to the gym consistently for abt 2 months now but the outcome/progress is very slow. From my readings, sports nutrition and supplements do help but I don’t know what to choose and which to buy.

    Thus, I need your advice and suggestion on the nutrition (esp for a busy working fella like me) and supplement so that I can get good results for my workout.

  • http://kevinzahri.com kevin

    Thanks for your email.

    Bulking up is about 3 things
    1. Overall Nutrition (you gotta makan frequently)
    2. Weight training to stimulate muscle growth
    3. Lastly, yes supplements do help if you know what you are looking for

    This is my recommendation based on importance:
    1. Get a simple 100% whey protein supplements (http://maxtrition.com.my/store/Protein/c22/index.html) like ISS Whey, Dymatize Whey, Champion or ON 100% Whey. All are pretty much the same…macam beli susu…its all bout personal taste and preference. Whey protein is taken 2x per day especially immediately before and after your workout (hence you bole Nampak guys in the locker-room minum all these supps there…timing is important)
    2. Creatine would be my next choice if you are looking to add muscle mass. Go for a simple creatine power like Champion Nutrition (http://maxtrition.com.my/store/p217/Champion&%2339s-Power-Creatine-1000g/product_info.html) (its more economical)..if you have more budget, go for BSN Cellmass (http://maxtrition.com.my/store/m14/BSN/p93/BSN-CellMass-Creatine-1.41lb/product_info.html)

    All do take a look at my book (http://maxtrition.com.my/store/Books/c35/index.html) . It details everything from nutrition, weight training and supplements for weight/muscle gain.

    If you ada any questions or nak order…you boleh contact us online or call Watie @ 016-6880304.

    Thanks.

    Kevin

  • Nurfatma

    Assalamualaikum..
    bengkel grooming kat uitm tu interesting..but im really sorry tak dapat attend for the all session bcoz i promise to some to take care of her baby…sorry…your prediction about me..totally different..my strength>pretending…silent thinker

  • Nurfatma

    Assalamualaikum..
    bengkel grooming kat uitm tu interesting..but im really sorry tak dapat attend for the all session bcoz i promise to some to take care of her baby…sorry…your prediction about me..totally different..my strength>pretending…”silent thinker”

  • kerol

    hi kevin..
    i nak tanye skitt…macam mana nak hapuskan lemak di perut,pinggag,paha dah punggung..
    dan i tak tahu macam mana panduan yang betul untuk mmbentuk 6 pax…
    terima kasih…

  • Iris

    hi zahri,

    terima kasih kerana awak buka laman web ni..byk ilmu yg saya pelajari dlm web nie..

    soalan saya 1 saja..berapa lamakah masa yg sesuai utk kita melakukan senaman di gym?1 jam or 2 jam? need ur profesional advise..tq

  • http://www.encikbeliau.com shah

    salam bro,

    saya baru seminggu join fitness first – for muscle gain..soalan saya , senaman apa yg patut saya lakukan utk muscle gain..fyi , berat saya sekarang adalah 75kg dan tinggi 1.73cm..saya confuse samada terus angkat besi ataupun kuatkan otot lengan dan kaki terlebih dahulu..please response ya…i need ur feedback…TQ

  • Miza

    Hi
    Saya nk tnyer…3 hari sebelum raya sya jatuh dri step leader..so tulang lutut sya terkehel..xpi sy dh buat pemeriksaan..xder yg patah..dn sya dh pun berurut…
    sy dh bole bejln..xpi ada kala urat dibhgian peha saya mcm sakit..dh sampai hari ni sy masih xberani mengcangkung…utk mengmbil barang…

    kaki akan berasa sakit bila saya turn tgga dri rumah
    apakah senaman tg perlu saya lakukan utk jadi sperti sedia kala

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  • Agib

    hi kevin.. actully saye nk tanye.. mcm mane nak hilangkan lapisan lemak antara kulit dan otot abs..?

  • anwar

    camna nak kuatkan otot tangan?dirumah saya ada gim tapi skali masuk rm3..sbb itu saya malas gi gim..ada alternatif lain tak?

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  • Cronos

    ..control la makan and banyak buat senaman cardio. tapi nak bagi cantik kena banyak usaha la and disiplin kena ada. nak dapatlebih information masuk laman web bodybuilding.com..

  • lily

    hye;DD
    ape senaman yg paling b’kesan utk kecil kan paha.???

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    Good info!!!

  • johari

    hi kelvin, utk buang lemak di perut, adakah mesin getaran itu berkesan mcm i-so drp gintell…? lagi satu skrg nie byk losen pecah lemak..betui tu pon ada effect.

  • Anonymous

    hi kevin,
    setiap hari i buat senaman menggunakan crosstrainer selama 35 minit.
    tapi kenapa berat badan i semakin naik..
    ada cara yang betul tak untuk guna alat ni..

  • http://www.zaratechtravel.com azfan kereta sewa sabah

    hi mr kevin, saya dalam proses menguruskan dan membina otot.saya ada membeli supplement gnc seperti nitro muscletech.ada kah makanan tambahan ini memberi kesan yang baik atau sebaliknya?

  • shawal

    saya ada masalah untuk menaikkan berat badan
    yang mana berat badan saya adalah 45kg dengan ketinggian 175cm jd boleh tak toong saya bagaimana untuk saya dapat naikkan berat badan saya

  • mohawkboy

    hye kevin,

    i have a big problem especially at my stomach area… my height is 178cm n my current weight is 70kg.. i still 23yo, but i oredi have a big tummy n i dont know how to control my meal.. For ur opinion, which weight is suitable based on my height..? wat should i take as my meal?? n wat kind of exercises that i should take bcoz im not affordable yet to go to gym…?

  • http://ojol@yahoo.com ojolali

    who is he? this kevin?
    he isgood talking n advice about good food n food n food only laaaa. no a fitness. kurangkan itu kurangkan lemak disini. dia mana tau. u all go 2 gym ka pakar turun berat badan ka lemak ka… br bole dpt nasihat… more important bayar saja maaaa. 1k ka 2k ka 3k ka k k k ka. oooo ada betutka kevin. bayar kevin pun dia bole kasi tau punya.

  • ziza

    hello
    apakah senaman yang sesuai utk sy yang menghidap sakit lutut? nk turun naik tangga pun sakit, apatah lagi nk berjoging.. needs helps.. thanks alot.

    • http://kevinzahri.com/blog/ Kevin Zahri

      Salam Ziza… kalau sakit:1) go for check up with your doctor …. see apa yg menyebabkan sakit and make sure dapatkan green light terelbih dahulu …. kalau tidak takut nanti lagi sakit ….

  • bib

    apakah senaman yg sesuai tuk membesarkan punggung and apakah makanan yg sesuai..sy baru mlahirkn anak,mslhnya perut sy agak buncit,ttpi punggung sy boleh dikatakn kurng ckit,,so nk bt cmna…

  • Adila_cb

    mcm mane nk bentuk six pack ..coz perot  buncit dh lame

  • Zafieraalizamri

    Berat badan saya ialah 45 kg and tinggi saya ialah 120 cm.. Adakah Berat badan saya sesuai dengan ketinggian saya?

  • Amer1692

    Zafieraalizamri : tggi 120cm adalah tggi kanak2 12thn..brapa umur awak?

Ingin kurangkan berat badan? Jom sertai cabaran Jom Kurus bersama saya.