The following is a question from Ijan, a fellow gua.com.my member.
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
March 4th, 2008 at 9:46 am
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
March 4th, 2008 at 11:08 am
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.
March 4th, 2008 at 4:34 pm
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..
March 5th, 2008 at 6:08 am
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?
March 6th, 2008 at 12:55 pm
soooooo true la….fast food chain to semuanya try to manipulate our fikiran.
March 6th, 2008 at 1:54 pm
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.
March 15th, 2008 at 2:08 pm
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
March 16th, 2008 at 1:54 am
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.
March 16th, 2008 at 11:53 pm
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
March 17th, 2008 at 10:54 pm
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
March 17th, 2008 at 10:55 pm
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”
June 3rd, 2008 at 5:11 pm
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…
July 24th, 2008 at 1:56 pm
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
August 8th, 2008 at 10:14 am
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
October 22nd, 2008 at 12:42 pm
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
November 12th, 2008 at 12:27 pm
wtwtwtew
November 21st, 2008 at 11:10 pm
hi kevin.. actully saye nk tanye.. mcm mane nak hilangkan lapisan lemak antara kulit dan otot abs..?
December 27th, 2008 at 4:12 pm
camna nak kuatkan otot tangan?dirumah saya ada gim tapi skali masuk rm3..sbb itu saya malas gi gim..ada alternatif lain tak?
December 29th, 2008 at 9:42 am
EN. KELVIN..
SAYA BERUMUR 35 TAHUN, BERAT 112 KG, TINGGI 5?7”, DALAM KEADAAN SEKARANG BAGAIMANA NAK MENURUNKAN BERAT BADAN YANG TERLAMPAU GEMUK… SAYA SEKARANG MALU UNTUK BERJUMPA DENGAN ORANG RAMAI,SANAK SAUDARA DAN TEMAN-TEMAN. INI MENYEBABKAN DIRI SAYA MURAM.
EN. KELVIN..
* BERAPAKAH BERAT BADAN SAYA YANG IDEAL?
* BERAPA MINITKAH SAYA HARUS MELAKUKAN AKTIVITI FIZIKAL?
* APAKAH CADANGAN EN.KELIN BENTUK LATIHAN YANG HARUS SAYA LAKUKAN DALAM PROGRAM MENURUNKAN BERATA BADAN?
* APAKAH JENIS MAKANAN YANG HARUS SAYA MAKAN…PAGI, TGHARI, PETANG DAN MALAM?
* BAGAIMANA NAK MENGEMPISKAN PERUT YANG BUNCIT, APAKAH BENTUK LATIHAN YANG PERLU SAYA LAKUKAN?
SEMOGA EN.KELVIN DAPAT MEMBANTU SAYA DALAM HAL INI.
TERIMA KASIH.
January 28th, 2009 at 5:51 am
..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..
October 20th, 2009 at 1:43 pm
hye;DD
ape senaman yg paling b’kesan utk kecil kan paha.???
January 6th, 2010 at 7:25 am
Good info!!!
January 7th, 2010 at 9:09 am
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.
January 7th, 2010 at 9:58 am
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..
January 7th, 2010 at 7:41 pm
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?
January 13th, 2010 at 4:32 pm
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
May 4th, 2010 at 8:34 am
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…?
May 7th, 2010 at 11:15 am
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.