Questions:

Apa khabar?? Terbaca akhbar hari ni n ada email U..Nice tengok U kat AF..
Anyway…Boleh tak bagi TIPS macam mana nak maintainkan berat badan? Skrg berat saya 73kg dan tinggi 169cm.. Macam mana yer…… ?? I’m glad if u could reply me… Thanx

Answer:

Terima kasih kerana sudi menghantar email kepada saya. Berikut adalah tips2 ringkas untuk maintain berat badan:

Nutrition
- makan 5-6 kali sehari untuk bekalan tenaga yang lebih efficient
- whenever you eat, pastikan adanya carbs, protein & lemak dalam nisbah yang tertentu, iaitu lebih-kurang 55:30:15
- kalau nak elakan calorie berlebihan…..choose mineral water dan elakan calories daripada minuman
- kalau nak juga air lain, order 2: mineral water dan maybe the tarik untuk rasa2 (but tak payah habiskan air the tarik lah)
- elakkan makanan/calorie at night sebab anda kurang aktif
- minum segelas air low-fat milk sebelum keluar grocery shopping ataupun ke kenduri untuk mengawal nafsu. Kalau nafsu makan terkawal, its easier to make better decisions.
- don’t keep sweet food @ home if you have a hard time with self-discipline.

Exercise
- tentunya latihan 2-3 kali seminggu di gym or aerobics is good but if not
- park your car further from your destination every calorie counts
- naik tangga rather than life..every calorie counts
- find sports activities that you can enjoy for the long term.
- avoid food/carbs sebelum jogging/sports untuk membakar lemak dan bukan glycogen.

Supplements
- whey protein: many ppl (including me) gunakan whey protein sebagai pengalas perut dan sebagai hidangan snack antara main meal. Whey is just cow milk but without fat n very low in calorie from carbs.
- fat burners: ini bukan supplement magic tetapi boleh menolong sekiranya anda dapat mengawal overall pemakanan dan training anda.

Hope this helps.

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.