Panduan Kurangkan Berat Badan

Ingin Panduan Kurangkan Berat Badan? Saya banyak menerima email minta advice dan nasihat untuk kurangkan berat badan dengan cepat. Berikut adalah panduan ringkas dan cepat.

Sejak musim perayaan ini, saya banyak menerima email minta advice dan nasihat untuk kurangkan berat badan…. kalau boleh dengan cepat. Berikut adalah panduan ringkas dan cepat untuk cara menurunkan berat badan:

  1. Jangan skip meals.Ramai ingat bahawa anda perlu skip meals seperti elakkan sarapan pagi dan melaparkan diri untuk kurang berat badan. Ini salah. Dengan cara ini anda hanya berjaya menurunkan metabolisma badan. Panduan Terbaik?Makan 5-7 hidangan sederhana sehari dan kurang makan/minum 2-3 jam sebelum tidur.
  2. Kawal nafsu makan….once nafsu is there memang susah untuk membuat pilihan makanan yang baik. Again di sinilah anda perlu makan 5-7 kali sehari untuk mengawal nafsu makan anda.
  3. Tingkatkan tahap keaktifan anda…tak semestinya dengan jogging atau bersenam di gym. Yang penting anda tingkatkan aktiviti physical untuk bakar lebih calorie, seperti
    • Park kereta anda lebih jauh daripada destinasi anda
    • Jangan guna lif…use the stairs
    • Bersihkan rumah anda
  4. Ketahui keperluan kalori anda. Ini penting dan jika anda rajin, bandingkan keperluan kalorie dengan pemakanan kalorie seharian anda.
  5. Eliminate makanan yang 1. tidak elok dan 2. tidak perlu. Kekadang kita ambil makan/minuman yang actually kita tak perlukan sangat pun….just because its there, doesn’t mean we have to eat or drink them
  6. Diet pills? Yes they work tetapi tidak jika anda tidak gabungkan penggunaannya dengan makanan yang terkawal…..
  7. Tak pandai kawal nafsu makan? Belilah protein shakes dan makannya di antara hidangan due kali sehari..1. antara sarapan dan lunch…2. antara lunch dan makan malam

Ingin kurangkan 5kg dalam masa 5 minggu?

If yes, saya sangat syorkan kepada anda untuk rujuk kepada eBook saya bertajuk “Panduan Kurangkan 5kg Dalam Minggu”.
Ini adalah eBook panduan lengkap untuk membantu anda kurangkan berat 5kg dalam masa 5 minggu. Selepas mengikuti langkah-langkah mudah eBook ini, anda akan mempunyai pelan diet, senaman dan panduan mudah untuk kurangkan 5kg dengan mudah ikuti gaya hidup orang Malaysia!

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  1. hello there..
    i`ve got problem with my weight.. im 20y.old & my weight is 56kg, height 180 cm!!
    so, how should i gain my weight??!! before this i took GNC product to gain my weight but no result with that product.. my fren said that my metabolisme is high, is it the mian problem.. so, i want u to help me to solve my problem.. anything u can call me or email me..
    0173331898

  2. Thanks for the email. Weight gain needs 2 things
    1. A reason to grow – this is where weight training comes it. It acts as a catalyst for the muscles to grow
    2. Something to build on – you need to supply your body with adequate supplies of nutrition so that the muscles can feed on it.
    Supplements are “only” the 3rd factor…i would suggest
    1. Whey protein or weight gainer (any brand will do)
    2. Creatine to give you that boost and elevate your energy during training.
    Feel free to head over to my online supplement store @ http://www.maxtrition.com.my for extra savings

  3. hey….i’m zairin…i’m 19 years old…i had problem with my weight…honestly..i’m overweight..i’ve found the ways to lost my weight…but i still need your help…i hope you can give me some simple menu for my diet…thanks..

  4. hi zairin,
    its hard to give you a food menu to follow as it all depends on personal taste, i’ll post up my own typical diet plan soon, after the holidays…next yr 😀

    1. im agurl n i face weight problm since i enter college..
      its not prombl about my bally..
      but at leg area..
      plzz do help me..
      can stand it anymore..

  5. hi there,
    i m lene, 26 years old, 156cm 78kg.
    42′,36′ 42(dunno what shape i am ..apple shape ka..hourglass ka i ve no idea bcoz of too much article i ve read that i really got confused)
    my weight has been flactuated over the passed years..mcm yoyo..kejap naik jap turun.once i ve tried slimming soy shakes, excercise 1 hour daily and xtreme diet which i only consumed fruits and vegatable,protein only the size of my palm and carbo little as 1 senduk nasi and 2 keping roti sehari. turun la dari 78 kg ke 68 kg dlm sebulan.pas tu naik balik. paling ringan pon berat 57 kg and time tu pinggang 26cm. skarang i da takut sbb ni berat paling berat and potensi nak naik tu ade nih coz selera makan tinngi.
    sekarang ni waktu keje i tak menentu sbb i keje shift but i have always get 8 hours of sleep cume kkdg rase letih tido 10 hours..so i need some advice on menu for my diet and wht type of exercise should i do for my shape as i ve tried jogging and swimming but kaki dan lenggan i makin besar plak and i selalu bawak bekal ke opis tapi da jemu menu sedia ada. breakfast i makan oat/nestum and madu + air suam,tghr sandwhich tuna/sup/salad ayam/fish with salad dan 2 biji buah for snack and mlm buah & susu.daily i minum 3 liter air kosong.i makan 4 -5 hidangan small size tapi takde penurunan berat atau inci.i nearly giving up bocz this time susah betul nak turun berat badan and i tak nak ambil pil atau sebarangan jamu sbb takut kesan sampingan and i nak this for long term.
    i was thinking to go to slimming centre to accelrate my weight lose and taking supplement and continue diet and excercise. pls advise..thanks

  6. hi kevin. im 21 year old. my weight 63kg n im 169cm height. im very concern bout my weight. now im worried coz perut cam da boyot da. xde la truk sgt. but i try to get 6pack (hopefully la). i go to gym several times a week but hasil x mcm yg saya hrapkan. could u pls tell me y? xde la xde lgsung hasil. tapi part perut ni mmg susah nk nampak hasil. kat blk bt pun cam xde hasil. other part ok like chest,trisep,bisep but when it come tomy tummy memang fail la. ataupun sbb pemakanan? then is it good to use exercise utk perut mcam yg ogawa dll jual 2? coul u pls email me the ans. tq

  7. Hi kevin..first of all Hepi New Year to u!:)
    Here I would like to ask u:
    -What’s the best routine diet for me?I found many on the web but I dont know which is the best for me.My weight is 62kg and height 158cm. I’m totally overweight now!:(
    -I have a big problem with my stomache..nampak dah buncit n my thigh is also big. Can u give me the right exercise to reduce the problem?
    I hope u can help me!I dah lama nak kurus.Wear a nice cloth like others.:(.anyway thanx…

  8. hello kevin….
    saya nak tanya sesuatu but ianya bukan berkaitan dengan how to loss weight but to gain weight. my isiter had this problem. for you information her height is 176cm (lebih kurang la)and her weight right now is 47 kg. it’s mean her BMI is not normal. dia dah cuba byk product untuk tambah berat badan dia. but all those product doesn’t work on her. sebelum ni BMI normal. it happen about 5 yaers ago. i try to help her but… still not working. doctor kata dia ok je….
    any suggestion. oh ya for you information dia sekarang ada penyakit ulu hati(gastrec). hope you can help her out. thanks

  9. Good day
    Im 26yrs old (110Kg, 164cm & 42% fat). I had managed to lose 10kg in 2mth (productive) excercise 5days/week (3days cardio – treadmill & RPM + 2days strength – machine on major body part).
    My fat % is almost the same from the day 1 start which is really depressing.
    I now mantain 3days strength (free weight all body workout) & 2days cardio (RPM). I change my routine every 6weeks or so.
    >>> I’m worried that my weight loss & muscle buildup (strength) will be stagnent. what is your advice interm of food, excercise routine & frequency & supplement.?
    >>> why am I losing weight slowly as compare other guys? (same size & body shape)
    >>> how to lose love handles quickly.
    P.S..
    1) So far I had not taken supplement but thinking of E Excel Active 1 (recover) with 100% Monohydrate creatine (strength) OR low fat/carb whey protein (pre & post workout).
    2) My diet (weekday).
    0830h Breakfast = Oatmeal (w hot water) + raisin.
    1030h snack 1 = apple or raw nuts.
    1200h Lunch = Chinese style food/noodle.
    1400h snack 2 = apple or raw nuts.
    1700h = oatmel + raisin + nuts + apple
    1745h = apple on the way to gym.
    3) My diets weekend
    0900h = capati / oatmeal + raisin
    1130h snack 1 = apple or raw nuts.
    1400h Lunch = small portion of rice with malay lauk.
    1700h snack 2 = apple or raw nuts.
    2000h = small portion of rice with malay lauk.
    Thanks
    Need your help badly
    http://www.maxtrition.com.my/store/contact_us.php 080107 1315h.

  10. hey.
    i feel like mcm nak give up aje diet nehh.
    effect nak lose the weight really damn lembap seh.
    im now 66kg n 169 cm.
    almost 3month xmkn nasi,but still x trn2 pon berat.
    ggrrrrr!liposuction mahal le plak.
    adui help me!

  11. hai kevin
    i want to know how to reduce my weight…now my weight 62kg n height 154cm..please give tips..nak sgt balik ke berat asal 50 or 45…lagipun i baru lepas bersalin after 5 month…hope u can reply ASAP

  12. hello semua, terutama sekali siti norzilah, lillax, redzuan,farhana dan everyone else looking for panduan weight loss…….
    minta maaf coz lambat balas yang emails/comments….been terribly busy dengan pelancaran buku fitness 24/7 yang tentunya akan memberikan penerangan lengkap dalam usaha anda kurangkan berat badan berdasarkan gaya hidup masing-masing….
    walaubagaimanapun, saya akan cuba sedaya-upaya untuk menyelesaikan masalah anda 😀

  13. lillax,
    nasi is not the only culprit….masalahnya adalah jumlah (calorie) makanan keseluruhan. Ramai anggap makan buah-buahan kira ok…tetapi buah pun penuh dengan gula-gula?
    Nak makan apa? Thats based on citarasa masing2 tetapu semua telah saya terangkan dalam buku saya, http://fitness247thebook.com/ check it out 😀

  14. Hi Kevin,
    I want to get ripped. What should i do?
    Should i reduce the fat 1st(diet/cardio) then only start muscle workout or the other way around or do both at the same time?

  15. Hello Kevin,
    I am guy, 165cm and weight 56kg. The problem is I have a lot of body fat on my waist and chest area. What should I do to gain muscle and at the same time lose boday fat?

  16. hi kevin,
    im 25 years old (162cm & 83kg)
    im getting married this August. huhu..please help me.
    aper cara yang boleh saya lakukan untuk turunkan berat badan dengan cara yang cepat dan sihat.n aper menu yang sesuai untuk saya.saya seorang instructor n bekerja ofis hour
    apa jenis senaman yang sesuai untuk saya untuk membakar lemak dengan cepat dan berkesan.klo boleh saya nak turunkan berat badan secara sihat tanpa mengambil sebarang ubat.
    4 ur information my weight bertambah selepas saya berhenti dari bersukan (netball)n selera makan saya semakin menjadi2.
    adakah ini penyebab berat badan saya bertambah? please kevin help me.

  17. Advice for Healthy Weight Loss
    Take your time. If you don’t lose weight as quickly as you’d like, don’t despair! When you drop a lot of weight quickly, you’re actually losing mostly water and muscle. The goal is to lose fat, and that is better accomplished slowly. Also, losing weight too fast can take a toll on your nervous system, making you feel sluggish, drained, and sick. Since the point of losing weight is to become healthier, the last thing you want to do is harm your body. Aim to lose 1-2 lbs a week to ensure healthy weight loss.
    Don’t give up. Just because your last diet attempt failed, or life events have caused you to gain weight, doesn’t mean you are a failure. If one weight loss plan doesn’t work for you, try another.

  18. Hello Kevin,
    I have a problem to gain weight.I tried so many product but my weight is still the same.Im 5’6 and my weight only 46kg.I really need an advise how to gain weight.Is supplement really help to gain weight?I cant eat alot.Im totally desperate how to gain weight.They said u have to take carb,this and tht but for me,i didnt see what the ingredients when i buy or cook a food.Plz…….email me

  19. Hi Kevin,
    Now I’m on one slimming program.
    My menu is one week for fibre, one week fibre plus protein and one week fibre, protein and carbohydrate…now I’m already lost 6kg.
    My metabolisme very slow….how is the best way to enhance metabolisme…..

  20. hello.im nesse,21 yrs old.im 56kg and 157cm.
    how to make me look more fit?
    kalu boleh,nk bdn fit gile la.
    taknak lemak sane sini dh.
    pki baju sume nmpk buruk je.

  21. hi brother kev…
    i’ve already read your book fitness 24/7 and it was really fun. but i just want to confirm with you about the calorie for each food… what is the correct measurement for the calorie content should it be cal or kcal?

  22. Kevin.. help me.. Saya mengalami masalah overweight.. My height only 155cm but my weight is 81 kg. I ambil reductil on November 2007 and until mid of January, i loss 7 kg and my weight now 74kg. I tak makan nasi and kurangkan pengambilan gula, but from mid January until now, my weight dah tak berubah. I’m worry coz i dah kurang makan, still doing exercise and still take reductil but my weight dah tak kurang lagi. I need advice from u….

  23. brother kev….
    hi n happy holiday…
    there is another question kept bothering my mind…
    is it true fruits won’t let you gain weight??? even though we ate it frequently???? like banana, melon, honeydew, apple, orange, etc because it is high with fibres???

  24. kevin,
    boleh tak bagi tips untuk kelihatan tough dan otot yang nampak, saya ada ambil protien untuk build otot, dan disamping masuk gym waktu ini, macamana kaedah pengambilan protein yang betol…tq

  25. hey everyone….
    sorry for not replying sooner…will reply shortly….
    ryn, i’ll use your question for my next Gua.com.my post. its a good question and common misconception.

  26. hi kevin
    I`m 20. My weight is 60 Kg and my height mayber 150 cm. im totally overweight. i try to reduce my my food. but I never skip my 3 main meal. I also jog for almost 20 min at least 3 time a week. but in a month my weight still da same. what I have to do? Is my diet plan failed?? Or i have to take any slimming pills? Are hormone give effect in losing weight??

  27. Hello Yoyogurl,
    Thanks for the comment, instead of 3 meals a day, I’d advice you to eat 5-6 smaller meals if possible.
    When you are jogging, make sure you elakkan carbs few hours before n at least 30 minutes after your run..that way your body will be forced to burn fat instead of the fruit, bread or 100plus people tend to have sebelum or semasa bersenam.
    Also cuba to diversify your training ..so that your body is continually “shocked”.
    Hope this helps.

  28. Hi kevin,
    I would like to ask are there possibilities of losing weight without cardio? Such as treadmill and so on? Can i lose fat/weight by doing the resistance training alone? Do i have to go on high intensity resistance training? i have lost 12kg in 3 months. Actually 10kgs in first month then it went slow. Eventho i look leaner n fitter now but i get tired easily when i do cardio. I used to do 1/2 an hr on treadmill n an hr on cross trainer but now i spend 20 mins on cross trainer n get tired. Please advice me. Thanx.

  29. Berat i 110 kg..metabolisma badan sya rendah..susah nak kurangkan berat badan.macam manakah nak tingkatkan metabolisma badan dan apakah menu harian yang sesuai bagi saya….

  30. hello kevin
    .i`m syah,25 yrs old.im 41kg and 157cm.I have a problem to gain weight.I tried so many product but my weight is still the same.i really need an advise how to gain weight.Is supplement really help to gain weight?I cant eat alot.Im totally desperate how to gain weight.my bml 16.01. it very low.and juga
    tips untuk kelihatan tough dan otot yang nampak,how to make me look more fit?
    kalu boleh,nk bdn fit gile la.

  31. Hello Syah,
    Thanks for your comment. Weight gain is about 3 things:
    – weight training to stimulate muscle growth…more muscles = more weight
    – nutrition to actually build the muscles
    – supplements like weight gainers and creatine to boost your efforts.
    You need all 3, most important the training…without it, your body really has no reason to grow.

  32. Hello kevin
    i’m naqib and i’ve just started lifting weights for bodyduilding.i just want to ask,can i use glucolin(glucose) instead of creatine?will glucose create an insulin spike like creatine does?

  33. hai kevin…
    saya seorg student yang masih menuntut..berat 90kg & tinggi 170cm,and i’m going to start loosing weight..kevin bleh x bagi tips yang perlu saye amalkan..saye target to kurangkan at least 70kg..is it possible?..i do anything to change my life style..

  34. hi kevin,
    since 9 jan i started go the the gym..almost 8 weeks. i lost 2 kg. almost everyday i go to gym, is it any negatif impact 2 me. such as, over work…

  35. Hello June,
    Yes going everyday is too much….and you are risking yourself to overtraining. Its all about quality not quantity…depending on the type of training you do, my advice is to have at least 2-3 days rest per week.
    Hope this helps.

  36. Hello Izwan,
    Thanks for your email. Yes definitely possible.Di sini saya ada 2 cadangan utk izwan
    – Saya syorkan Izwan membeli buku (fitness247thebook.com) kerana ia member tunjuk ajar yang detail utk mengurangkan berat badan dgn praktikal dan berpanjangan.
    – Which university are you from? I’d be hapyy to come down to your university and give a health & fitness talk.

  37. Can you give recommendation of protein shake that you have talked about. ( I mean the brandlah..). Sekarang I minum tummitrim, tapi yang maslahnya.. i selalu tak ikut peraturan,, dan gemar munchy..kacang… I selalu exercise , I buat cardio (aerobic total bidy workout kathy Smith and Denise Austin.. ) tapi I pasal makan selalu,, kurang berdisiplin.. so what is your opinion about my habit… thank you Kevin, please do reply,,,

  38. Hello Suzana,
    Thanks for your comment. Any 100% whey protein shake will do….you can go to my online shop here – http://maxtrition.com.my/store/Protein/c22/index.html. Try to consume the protein shakes 2x per day di antara hidangan. Macam nie:
    1x – antara sarapan & lunch
    1x – antara lunch & makan malam.
    If suzana Berjaya mengamalkannya, snack protein di antara hidangan lebih mengenyangkan dan tentunya akan menolong Suzana untuk berdisiplin secara semulajadi as you are not as lapar…kurang lapar = kurang nafsu 😀

  39. hai kevin
    saya berumur 25 tahun,tetapi berat badan saya bertambah,dan perut saya menjadi buncit,bagaimanakah caranya utk saya mengurangkan berat badan dan masalah perut buncit.

  40. Hello Shaz,
    Masalah perut buncit….hanya boleh diselesaikan dgn hilangkan lemak antara otot abs dan kulit.
    Camane? Dengan penjagaan makanan dan senaman keseluruhan.

  41. # shahril Says:
    March 7th, 2008 at 6:54 pm
    salam. kevin,tinggi 172 n umur 2o. dulu berat sy 93kg tp skrg dah jadi 65 kg just diet n x bersenam dan x makan daging n ayam.mcm mana nak bg kulit x menggelabar..sy dah mkn mcm2 protien la ape la..kalau jogging berkesan x..buat pengetahuan anda sy dah start jogging skrg.sy juga start buat abs exercise and bersenam guna dumbell.skrng sy start blik makan ayam n daging,,btol x ape yg saya buat skarng..help

  42. salam, kevin knp x respond..plez, i really need ur help..prob ni juga buat saya rendah diri..kulit mcm boleh ditarik-tarik..

  43. hello shahril….
    walaupun i kurang faham dengan maksud “kulit menggelabar”, tetapi if i bayangkan correctly…maskud shahril is that kulit or daging tak firm?
    firness atau kekentalan datang daripada senaman otot ataupun weight training….yang akan memberikan shahril badan yang lebih “keras” dan kental….
    is that what you mean?

  44. ….tanpa weight training dan hanya diet untuk kurangkan berat badan….memang akan menjadikan anda “soft” sahaja

  45. Hai kevin
    Saya beberapa kali hendk kempiskan di bahasian kanan dan kiri.tetapi tidak berjaya.bagaimanakah caranya utk mengempiskan dibahagian kanan dan kiri saya,dia nampak macam mengeleber.sebelum ini saya ada menghidap penyakit buah pinggang.tetapi tidak serius.dan doktor ada mengambil sedikit daging daripada badan saya.

  46. salam kevin
    maksud sy kulit kenyal(selulit) dan tidak berotot (lembik)so boleh ditarik2 akibat drpd penurunan berat badan secara mendadk.kawan sy nasihat sy supaya makan byk dan bersenam untk mmemberi protien yg secukupnya untuk otot sy..btol

  47. kevin…i also have problem with my weight..overweight..i hope u can give me useful menu to be referred to get slim..need ur help plz..

  48. hye kevin…
    soalan i senang je…
    mcm mana nak buat senaman yg sesuai utk seseorg yg mengalami masalah pergelangan kaki?

  49. shaz – actually…kita tak bole spot reduce lemak dari mana2 bahagian…but kita boleh train otot bahagian tertentu….so if you want your kiri to improve, simply train that bahagian FIRST in your training (coz at that time your tenaga adalah paling tinggi)..

  50. shahril – macam saya kata sebelum ini….makanan semata2 tidak berfaedah…di harus digabungkan dengan latihan otot (weight training)….kulit berlebihan bergantung kepada banyak faktor seperti “how much kulit are we talking about” dan “umur” shahril juga.
    zizy – i’ll put up a post soon on “panduan pemakanan”
    apple12 – jika masalah yang teruk…..jangan put pressure on the ankle..let it heal and once dah heal baru mulakan dengan light exercises and build the pressure over time. Whatever it is, jika your pergelangan kaki sakit…rest it, put ice or heat on it dan jangan make it worse by putting too much stress on the ankle.

  51. sy student..umo 21,berat 68 n tinggi 158..mcmn nk turunkan berat badan??
    baju sy sume dh ketat,segan la…sy slalu je rs lapar nk nk mkn,susah nk kontol..tolong la..kc suggestion

  52. saya da 4 bulan buat lost weight n da lost 23kg..tapi skrg saya nak buat musle but if saye diet muscle tu turun blk..n if saya buat muscle berat naik blk..how he?

  53. hello ija – panjang ceritanya…thats why saya tulis buku…saya syorkan ija beli 😀
    Azlan – yes you are absolutely correct….you tak bole lose weight n tambah muscles at the same time. Choose salah satu….best you bulk up dulu…maybe lebih daripada yang u nak..selepas tu baru you cut down.
    Izwan – yup no problems makan oat pagi2.
    Ramli – go for weight trainig and latih bahagian otot belakang….contoh lat pulldown…the exercise routines akan help you with posture but make sure you posture ketika latihan pun betul 🙂

  54. hai…
    this first time i masuk this blog…
    i just nak minta pendapat.. mcm mne nak turunkan berat badan..pening lah i pikir…
    dulu i kurus jer… time sekolah aktfi bersukan, after hbis je sek terus naik giler.. skrg nie dah cecah 78kg..tinggi 168.. tolong sye..dah try mcm2.. 🙁

  55. farah!!
    r u serius to lose ur weight??i have d formula 4 it.i lost 10 kg in two month and change my saiz(waist)from 35 to 32..need mo detail cl me at 012-2280523

  56. hai mr.kevin..
    saya berumur 18tahun, berat badan saya 100kg dan tinggi saya 160cm…
    masalah utama saya ialah, saya bekerja dari pukul 8pagi sampai 7malam dan X sempat nak bersenam…
    lagipun, kat tempat saya nih X der kedai menjual suplement untuk menguruskan badan…
    jikalau disember lepas berat saya 94kg, skarang, makin naik lah pulak sampai 100kg…
    tolong lah kevin…
    saya dah betul2 buntu dah ni…..
    harap encik kevin dapat lah tolong saya….

  57. Hi Kevin,
    I read about blood type diet. Is it true?, is it true we should have a diet base on our blood type..
    Warm Regards,
    June

  58. Hai kevin, i’m 13 weight 48! what can i do for get a muscle & lowwer weight? If i’m not eat i just to injured in my stomach thanks!

  59. Hai kevin
    mcam mana caranya hendak menambahkan berat badan?bukan apa sekarang ni badan saya terlalu kurus.dan berat saya tidak bertambah..please help me..

  60. hye everyone.. here i wud like to share 🙂
    i am a girl with 158cm tall n 60kg … that was last september… i managed to get my ideal wight which that is 49kg.. only for a month… i didnt take any cybohidrate… which i only took high protein diet.. 🙂 MY DIET MEAL IS LIKE THIS
    BFAZ: 2 HARD BOILED EGGS WITH LOW FAT MILK.. (ONE LARGE GLASS)
    (I DUN EAT ANY MEAL AFTA MEAL..IF YES.. I ONLY TOOK 1 GLASS OF WATER..)
    MY LUNCH :
    FISH SOUP WITH SALAD… N PLAIN WATER..
    N LASTLY MY DINNER 🙂
    I ONLY TOOK FISH SOUP WIV SALAD/CARROT
    OR SOMETIMES I REPLACE MY SOUP TO.. GRILLED CHICKEN WITHOUT SKIN (FAT)
    SO GOOD LUCK EVERYBODY.. ALL U NEED COMMITMENT 🙂
    high prOTEIN DIET WONT DISPOINTED U 🙂

  61. askum n helo..
    erm..ive been facing this probs since i was 14 and now im 18 years old.
    i am 155cm and 68kg???!!!uhhh…im afraid!!
    all my frens are sO in style while me stuck in this chubby cheek-doremon hands.my belly looks plumpy.
    can you suggest me any of diet tips that would increase my metabolisme.
    im so frustrated about how do i look now.
    bcoz i used to be an athlete.
    size is not a problem to me at that time.
    but now it is.
    help me plizzzzzzzzzzzz….thank you.

  62. wow thats a lot of questions to answers. Let me try and answer them 1 by 1:
    farah – weight loss cannot be explained dalam hanya 1-2 muka surat…thats why I wrote a book but trust me…its really easy as long as you have the knowledge.
    azizul – i’ll write a quick post on your masalah sekejap lagi.
    june – blood type diets? yes there is such a thing but i wouldn’t bother getting that deep unless you have grasped the basic know-how. A balanced diet is all you need.
    sherene – of definitely. circuit training is great especially if you are busy. Plus you can combine both cardio and weight training into circuit training. be creative.
    tomato – hello there. here are some tips to help you elavate your metabolism. https://kevinzahri.com/blog/2007/02/05/10-ways-to-increase-your-metabolsim/
    Anonymous – your still young at 13. I would wait until you are 15 to start weight training. Even then, you wanna start small.
    aisyah – check out this post: https://kevinzahri.com/blog/2007/06/24/qa-hormone-japs-utk-weight-gain-tidak/
    pretty – thanks for sharing. Protein diets are ok short term. Long term I wouldn’t advice as it behinders your energy supply from carbs.

  63. hello 😉 i’m sixteen years old now. hurm, saiz badan i agak kecik. 153cm(height) and 46kg(weight) but i got problem with my stomach! my perut buncit woo x[ so, i nak tau macam mana nak kempiskan perut i nie cuz malu lahh if i pakai t-shirt or baby T mesti nampak perut yg buncit nie even pakai baju kurung pon boleh nampak tau. plus, i nie jenis yg memang banyak makan. badan je kecik tapi kuat sangat makan but i tak gemuk lah. hihihi 😛 so please help me! give me some good tips.

  64. Saya makan nasi 2x seminggu sahaja tetapi berat badan saya makin naik. Usia saya sekarang 42 tahun. bagaimana cara untuk menurunkan berat badan yang betul

  65. mcm mana nak kempiskan perut yang buncit….
    bmi sy 23… macam mana cara yang cepat dapat saya buat…. sit up pn saya pening nak buat yang mana 1….
    saya harap awak blh tolong saya cara2 yang btl nk buat sit up n diet supaya perut x buncit lagi…

  66. HAI KEVIN..
    SAYA ADA MASALAH DENGAN BERAT BADAN.UMUR SAYA SEKARANG 26 TAHUN..MACAM MANA NAK KURUSKAN BADAN SAYA NI.TINGGI 174CM BERAT BADAN SAYA 101KG..PERUT SAYA PUN BUNCIT JUGA..SAYA NAK MINTA PENDAPAT KEVIN..APA PATUT SAYA BUAT UNTUK KURUSKAN BADAN SAYA NI..DARI SEGI PEMAKANAN SAYA..SENAMAN..SAYA NAK BERLAPAR CARA YANG MACAM MANA….TOLONGLAH SAYA KEVIN

  67. Hi Kevin,
    I ada problem with my weight lepas i bersalin 7 months ago. Actually during pregnancy I gain weight up to 84kg. Then after my maternity I lost weight to 64kg but then i gain weight again to 74kg. Also my tummy still like i was pregnant 5 months. Please advise me what to do? I need to get rid of the fat.

  68. hai there…apa kabar hmm nak minta advise lah pasal cam mana i nak buang my extra 40kg utk ideal kan berat ngan tinggi i huhuh…masalah nye i dah cuba tp hmm im gaining weight n not reduce weight huuhuuu… ok leh tak bagi i idea how to cut my extra extravanganza tu ok thank u so much!!!

  69. elo kevin..aku umur baru 17 berat aku dah cecah tiga angka…so aku nak turun kan berat badan dengan x sentuh nasi selama 2 bulan..ape pendapat ko??ok ??and boleh bg tau cara2 selain itu??ape makanan yg boleh makan selain nasi..and time makan bile….tinggi aku 176 lbih kurang la….tapi buncit…so klu dapat berat 80-90 dah kira ok la..leh bg tips x…

  70. helo kevin.
    i’m 21 years old.my height is 163cm n my weight is 63kg. brapakah brat badan yg ideal utk i? sblm ni my weight was almost 80kg.after 6months diet it turn to 63kg. kwn2 i cakap badan i dh slim tp i tetap rasa yg i ni gemuk. knp i rasa mcm ni? i nak kurangkan lagi my weight dgn diet dan exercise spt 6bln lpas tp tetap tak turun dan hanya maintain although i diet or mkn agk byk. knp ini trjadi? some of my friends said mungkin kerana berat kerangka tubuh i. what do u think? i really need your help…

  71. salam..hi kevin!i’m 23y/o currently 68kg 164cm tall..i’m quite sad with my figure as i have pear shape body..i’ve been so called ‘besar’ since in primary school..i started to diet last 3 weeks by take only 1meal of carbohydrate (2 piece of whole meal bread for breakfast)and the rest i eat fruits and vegetables with protein no sugar intake at all except for dark choc once i a week..i’ve my own schedule of physical activity as i’m active from those days..everyday i’ll jog or aerobic or go swimming..the problem is,ever since i start my diet i didn’t even lost a kg also..i’m so frustrated..can u pls motivate me and suggest something to help me as i’m not a good eater..my normal diet are:breakfast i’ll eat bread or cereal or oats with milo or milk lunch nasi separuh with fish/chicken and vegetables and dinner either bee hoon soup, paratha, capathi or sandwiches..

  72. hello kevin..
    im 23 years.my height is 162 n my weight is 63.
    xtually i kuat mkn.i do lots of exercise tapi xjg kurus2.sebaliknya betis i become more bigger. so which exercise is suitable utk kecilkan betis.mcm mna nak tingkatkn metabolisma? ada x ubat yg blh tingkatkn metabolisma? n what do u think about liposuction n laserlipolisis? which one is better? i prnah tfikir nak buat bcoz dah 4 years i bsusah pyah diet tapi berat i makin betambah pla kejap je kurang..

  73. hello kevin…
    i am 34 years.i am 149 cm and weight around 65 kg.
    actually last two years i exercise lose 9 kgs and this year put on that kilo back.It was because i was busy with my son schooling and only almost 1 month i didnt exercise.When i got back my routine of exercise that is 1 1/2 hours per day ,it just not losing anything.Now i am stick with 65 kgs.Its been 4 months i am trying and i didnt lose even 1 kg. where am i doing wrong!Can u guide me.tq.

  74. hello everyone…..
    waaaaa so many questions….
    puteri – u cannot have the best of both worlds…maksudnya, you need to balance between pemakanan dan your masalah buncit.
    ika – ramai ingat nasi is the problem but nuttin wrong dengan nasi….its the overall pemakanan yang menjadi masalah. I sendiri pun makan nasi 2 kali sehari.
    SAFEE – low fat milk is good….ia mengambil masa untuk dihadamkan dan memang mengenyangkan.
    AMSYAR – nanti i’ll post something. (“nanti” = a few days kot)
    KURUSAKI/lanared – kuruskan badan sebenarnya tak susah…yang penting adanya ilmu asas yang betul…..thats why I wrote a book :D. I highly encourage you to buy it.
    Miela – https://kevinzahri.com/blog/2008/04/29/baru-bersalin-get-back-in-shap/
    boyz – short term weight loss…memang boleh….but camane selepas 2 bulan? kalau boyz balik semula kepada cara asal….than you will only regain the weight semula.
    baby – nanti also I’ll post something about body types.
    wawa – wawa, I encourage you to sign up for my 1:1 Consultation where we can talk about your diet plans, what to eat etc.
    liza – fat burners n liposuction may work short term but long term…its all about kombinasi pemakanan dan semanan untuk memastikan badan tidak mmenyimpan lemak berlebihan.
    indra – as you lose weight…memang it gets harder n harder coz keperluan kalori seharian indra makin berkurang…..so now you can either increase your energy output (easier) or cut further on your kalories (harder). good luck.

  75. Salam..Saya ada orbitrac kat rumah, tapi bila lama sikit buat excecise kepala saya terasa pening, Apa sebenar nya masalah saya tsb. Apakah dengan orbitrac boleh mempercepat proses pelangsingan.

  76. so nak buat ape kevin boleh bg tips cara nak kuruskan badan..and boleh x bg jadual pemakanan yg btol…skang ni petang sya main bola and joging kadang2…and 1 more contoh ar klu saya kurus..nak buat cam ne bagi badan kekal..sebab saya dulu ok la berat 9x masa cuti akhir tahun naek mendadak sebab duduk rumah jer..

  77. difi – nuttin wrong with orbitrac. all cardio equipment, termasuk orbitrac berkesan dengan baik. Pening kepala? Pastikan difi warm dulu (5min) and then slowly tingkatkan intensiti…otherwise memang shock to the body (blood rush) and make sure cukup air. if pening…slow down atau berhenti.
    boys – nanti i’ll post my diet plan….kalau nak minta saya buatkan diet plan…boleh sign up for my perunding peribadi 😀

  78. hye mr kevin..
    sy berumur 17 tahun.. mempunyai berat badan 75kg dgn ketinggian 158 cm.. saya mempunyai masalah berat badan sejak sekolah rendah lagi.. dulu berat badan sy 87kg.. sy cuba berdiet dengan hanya mkn biskut and minum air mineral shj pada waktu itu.. sekarang,sy ingin mendapat nasihat drpd mr.kevin how to loss my weight ke 60 kg dlm masa 2months? then, I have peha yg besar.. mcm mana sy nak kecilkan?

  79. cuma ingin tahu dan pengesahan adakah losyen slimming cream yg di jual oleh leesa cosmetik tu berkesan utk mengurangkan berat badan…mengikut pemahaman saya…produk tu berkesan dlm masa 1 jam…adakah ia memberi kesan negatif ke atas badan sekiranya kita menggunakan nye. harap dpt membantu.

  80. Semua orang nak kurus. Saya pulak nak gemuk. Saya punyai beratbadan 56kg dan ketinggian 180cm. Macamane saya nak bagi badan saya menjadi sasa?

  81. saya ingin memiliki susuk tubuh yg tegap dan berotot selain dari pergi ke gym
    – makanan seperti mana yang sesuai untuk saya makan pada waktu makan utama.
    -Berapa kalikah 1 hari saya perlu makan
    -apakah jenis makanan yang sesuai saya makan selain protein
    -Apakah jenis supplement yang patut saya ambil selain dari protein shake
    -Adakah cara lain yang boleh mempercepatkan perkembangan otot dalam masa yang singkat selain mengambil steroid.
    -apkah fungsi steroid dalam pembinaan otot selain dari memberi tenaga
    – apakah fungsi amino asid
    -sekarang saya mempunyai berat 89kg dan tinggi 175cm berangka besar.berapakah berat yang sesuai untuk saya mempunyai badan berotot
    -saya workout di gym 6 kali seminggu.sekali sesi 2 hingga 3 jam.weight training.berapa hari seminggu patut saya workout di gym
    -bolehkah kevin memberi jadual program yang sesuai untuk saya ikuti
    – berat badan saya turun dari 108kg ke 92kg dalam masa 6 bulan tetapi berat saya dari 92kg ke 89kg mengambil masa terlalu lama untuk turun ia itu 3 bln kenapa ia jadi begitu.

  82. hi kevin…my name sso and i’m gurl.. umur i 25thn ..now my problem iaitu
    1. ketinggian i 170cm but my weight …. yarabbi 105kg… pls help me
    2. i da buat apa yg u suruh.. but tak jalan gak.. i ada try diet tp turun sekilo naik 2kg… waaa i dont like it..
    3. i nak mintak u buatkan satu jadual pemakanan tuk i.. can u help me ..
    4. i da cuba bersenam… tp kaki i penat injured coz masa skolah i aktif bersukan olahraga.so apa senaman sesuai utk i.
    5. i hope u can help me

  83. kevin what is the best fat burner product? i happened to know that LIPO 6 has gelatin in it however it also says that it’s an animal free product so…i would like to know whether or not that gelatin is halal or it falls under the non halal category?.

  84. hi kevin
    i’m 164cm/53kg. i’m target to reduce fat more on my lower body especially thigh.. beside lunge and squat, what else that I can do to to lose fat on this part? how much and how often? hope you can help 😉

  85. Hi Everyone!
    I am 44 years old and my height is 176cm. A year ago I weigh a mere 55kg. I was skinny. So I decided to do something about it, I went to the gym. Within 4 months I gained 18kg. Now my weight juggles between 73 – 75kg. The secret is strenuous weight training and Protein intake.
    Now I feel good about my body. I look younger, energetic and somewhat muscular. But somehow my belly does not follow the rest of the body. Buncit sikit la.
    So, now I am on strenuous cardio to reduce my belly fat. I am on it for 3 weeks now and result is showing. My cardio routine is just bicycling. 1 minute slow cycle and 3 minutes really fast cycle, do this in 5 repetitions. Do this and ou won’t regret.
    Good Luck to All !!!

  86. hi..kevin…saya baru form 2…tinggi saya 176cm dan berat saya 75…adakah itu normal…???apakah berat yang normal mengikut ketinggian?.Macam mana nak kuruskan badan dgn cepat sbab saya sebagai student mmg takde masa..

  87. hi kevin… can u describe about my appearance.. i’m 31st years old, 53kg and height 150cm.. how to look ‘ideal'(bersesuaian)?

  88. hai kevin….
    dulu berat i 86kg and dah turun.berat i sekarang 71kg after 6month join gym (tinggi 158cm)…and kontrol makan….i masuk gym and bila i buat exercise…i buat bersungguh2…everyday i pergi ke gym….stamina pon kira dah high la, and bile buat exercise cthnye kelas cycling for one hour…mmg basah la….peluh memang mencurah-curahla…..dalam sehari i pergi gym 3-4hours.i join kelas kat gym tu seperti cycling, dancing, martial art, angkat berat and others…
    but my problem is….dah sebulan lebih berat i still 71kg… and i still on diet and exercise yang i buat lebih heavy drpda dulu…why? kenape i do my exercise and diet…but weight still maintain?
    ade org kate…bile kite buat exercise contohnye cycling….then i do angkat berat….so otot kita akan burn and built up….adakah berat muscle tu mempengaruhi berat badan kite?
    kalau my friends tengok my figure….diorang akan kate berat saya dalam 65kg….but bila i tell them yang berat i 71kg..then my friends sumer terkejut….tengok figure badan macam 65kg…tapi berat xsama ape yang diorang fikirkan….
    walaupon berat i 71kg….yang i paling puas ati skali ialah my body dah kecik and firm….not flabby la….cuma yang xpuas hati tu….still hard workout and diet but berat xturun pon….
    so tolongla….ape la masalah saye ni encik zahari…..(hehe)

  89. hello sheila…..
    will answer your question in a post…ramai yang tanya similar question but basically its about 2 things
    1) yes your new otot r denser making you look lighter than your weight
    2) your weight loss plateau is coz of your calorie requirements.
    nanti i’ll explain.

  90. hi kevin. sy ade soalan tntg cara turunkan berat bdan. tinggi sy lbh kurg 158 dan berat sy 72kg. sy amat tertekan dan ingin menurunkan berat secepat mungkin. apa perkara pertama dan penting yg harus sy lakukan. buat msa skarang sy slalu jog dan tidak mkn nsi, ayam dan dgg. cume mkn sup, syur dan ikan. ape lagi caara yg boleh membantu?? sy tidak sbar hndak melihat berat sy trun.

  91. Hi kevin,i find ur blog is really interesting.keep up man! Saya nak tnya,what’s my ideal weight? For ur info,my current weight i’m female,20 years old,weight at 50 kg and i stand on 4 ft 11 inch (150 cm).I want to look slimmer and reduce the chubbiness around my face. Thanks bro!

  92. hai kevin. i nk tau mcm mana nak tau banyak mana kalori yang kita ambil dlm sehari? i memang tak faham tentang ni.

  93. hi ….sy amir 16 tahun berat 94kg….blh tolong saya kurang kan berat badan saya ,, saaya x pernah melakaukan senaman….tp saaya nak kan kurangkan berat badan sy ….sayang mintak tolong sangat

  94. kevin….
    i nak tanye mengenai protein shake….orang yang besar macam saye ni bole ker ambil protein shake? bukan ker nanti kalo saye ambil….badan saye lagi besar?
    lepas tu, i nak tau jenama2 protein shake…..

  95. hye, sy mengalami masalh obesiti dan telah pergi medical check-up..resultnyer sy mempunyai kolestrol & uric acid belebihan..berat saya 100 kg dan ketinggian 165cm..so sy sekarang mengamalkan diet.. iaitu makan nasi sekali sehari dlm jumlah yg sedikit..lunch mkn buah/biskut.. dan dlm pukul 7 pm sy prepare sup sayur or roti..adakah sesuai diet begini untuk saya?exercise apa yg sesuai untuk mengecilkan pinggul memandangkan pear bodyshape.

  96. hi kevin, truthfully, im sixteen and my height is 160 and my weight is almost 80! for the past 1 year, im trying to reduced my food portion, and i lost about 3 kg in 3 month, but lately, my diet doesnt seem to work because my weight is still the same.and i became fed up and so i give up my diet.
    last holiday, my cousins told me that i gained weight, and i’m really ashame of that. so i want to start my balance diet again.
    so, can u give me simple menu for balance diet?

  97. kevin,help me..btol2 teringin nk kurus..berat 57kg n tggi 158..student..at least turun sehingga 48kg..plz email me..

  98. ada yang bagi petua… minum air kosong banyak-banyak sebelum makan… make sure makan buah pun sebelum makan… gerinti kurus… i dah buat…

  99. Hi Kevin, i believe that i’ve met the right person.
    Let me be clear with u..
    My chest is so flubby and looks girlish.
    My body is like out of shape..
    It will be grateful if you could give me a solution for this.. i realy feel shy to walk without shirt, even at home. its really look ugly..
    Im finding if there is any laser therapies can be done to overcome this..
    Hope u can help me..
    My H/P: 0126769143.
    Thanking you in advance.
    From,
    Ben.

  100. hai..saya nak bertanya, makanan apakah yang dapat meningkatkan metabolisme? metabolisme yang tinggi mempercepatkan penurunan berat badan kn?

  101. Hi Kev.I wanna ask u something.Is it true that Protein shakes acts as an appetite suppressant?I’m really curious about that.Doesn’t it actually help athletes to build up their muscles?

  102. hi kevin..sy tnggal kat kotakinabalu sabah..kelmarin sy dh survey ur book tu kat kdai2 buku kat cni tp xdela buku tu…so nk tanya,buku fitness 24/7 awk jual kat east malaysia x? kecewa nie xdpt beli..heheh

  103. hi kevin… dulu berat i cume 48kg jer.. pastu naik mendadak 60kg risau sgt mcmner nak buat yer bg la petua pleaseeeeeeeeeeeee

  104. I am 70kg and 164cm. Overweight! I was advised by a ‘dieticion’ to take only high protein and low fat& sugar milk,eggs, chicken sausage,steamed, grilled and boiled chicken, fish and vegies(except for jagung ang kangkung) only for 2 weeks to reduce weight.No sweet,sour or salty food for the time being.No fruit,no seafood, no red meat and no cold food from the fridge. I need your oppinion and advise on the plan? I wonder if you could recommend a proper diet to reduce my weight and daily diet. Tq

  105. Blh tlg terangkan bagaimana cara warm up sebelum dan selepas jogging. Contohnya Adakah sebelum jogging kena buat warm up dari kaki hingga kepala atau kepala hingga ke bawah? TQ

  106. hi.. tinggi 162, berat 63.. mcm mana saya nak turunkan berat badan.. dah mcm2 cuba.. hydicycut pun dah mkn 2 blt tp mcm tu jugak.. berat saya bermain sekitar 60-63.. kalau blh saya nak turunkan berat sehingg 55kg

  107. hi.. tinggi 162, berat 63.. mcm mana saya nak turunkan berat badan.. dah mcm2 cuba.. hydrocycut pun dah mkn 2 blt tp mcm tu jugak.. berat saya bermain sekitar 60-63.. kalau blh saya nak turunkan berat sehingg 55kg

  108. HI KEVIN!
    SAYA KURUS BUT MY PROBLEM IS PEHA AGAK BESAR.
    ADA TAK ANY EXERCISES YANG BOLEH ELAKKAN
    PENGUMPULAN LEMAK DI BAHAGIAN TERSEBUT.TQ.
    HELP ME..

  109. hyep there..
    well.,sy ade mslh berat,
    tggi 170.,
    tp brt 60.
    sgt2 x normal.
    mmg sy tggi,tp berat x ideal..
    could u help me?
    diet o anythg???

  110. Hi Kevin…
    ada tak food yg leh boost energy???? lately ni i dh mcm x de energy untuk exercise…. dulu i boleh cycling 60 minit non stop.. tp sekrg 20 minit pun payah….
    berat pulak makin naik… tolong !!!!!

  111. saya mempunyai masaalah berat badan ,tinggi saya 156cm dan berat saya 111kg peha dan pinggul saya besar dulu saya pernah pernah pergi slimming beauty tapi turun 2 kg j lepas tu berat badan saya naik semulaMasaalah saya pinggul saya sangat besar.boleh tak kevin beritahu cara pemakanan dan senaman nak kecikkan pinggul dan peha yang besar.can u plz help me?saya tension dan malu kerana berbadan besar.

  112. Kevin,
    I ada masalah dimana i punya berat hanya 50kg n tinggi 158cm…mean still okay la..dianggap kurus oleh kawan2..tapi masalahnya i akan gemuk at certain part…peha n punggung i besar sangat2 n buat i malu nak pakai baju pendek..plz..help me how to kecilkan peha n punggung..

  113. hai kevin
    sy dodo n 21 thn…sy ada masalah berat badan d mn tinggi 157/158cm n berat 68 kg.skang ni sy on diet..ms awl bulan 5 berat sy 79 kg n skang ni berat sy turun kpd 68 kg.adakah penurunan berat badan sy ini tidak trlalu mendadak/normal.

  114. salam, berat badan saya sekarang ialah 94kg dan tinggi 170cm.dalam masa seminggu,saya perlu menjalani ujian fizikal dimana memerlukan Body Mass Index sebanyak 24-26.oleh itu,untuk mencapai target tersebut,saya perlu mengurangkan berat badan sebanyak 18kg dalam masa seminggu.jadi adakah ia mustahil untuk dilakukan dan jika boleh,apakah caranya?diharap pihak tuan dapat memberi nasihat serta tunjuk ajar bagi mencapat target tersebut..sekian terima kasih

  115. kevin,
    boleh tak bagi tips untuk kelihatan tough dan otot yang nampak, saya ada ambil protien untuk build otot, dan disamping masuk gym dan workout kat umah guna dumbble waktu ini, macamana kaedah pengambilan protein yang betol dan makanan yang perlu diambil untuk bina otot……tq

  116. kevin,
    i nak tanya mcm mana nak kurangkan berat badan dan menu mcm mana perlu saya ikuti serta apakan jenis pemakanan yang perlu saya amalkan.untuk makluman saya memang ke gym seminggu 2 kali tapi masih tiada perubahan.masalah saya juga pada perut yang ketara bila memakai t shirt.harap dapat bantu.

  117. i’ve no semangat to diet.. i pon pelik.. actually kadang2 i ada azam.. and 1 pena 3 days xmakan ape2.. but after dat,i can’t cntrol my nafsu again.. semanagt i kejap ada kejap ilang.. i’m no 108kg and 164 height.. pliz help me..

  118. i malas nak joging.. for me joging is the bored things in this world!!! i don;t know how to diet anymore.. hari2 nafsu i bertambah.. any suggestion for me????my mom always advice me.. my friend also.. but i don’t care what people say about me.. for me.. i like what i want to be.. and i’m comfortable with it… but for others.. had a big psycal body will got many trouble.. difficult to run.. and have a long distance walk.. help me please!!!i need ur help… 🙁

  119. hi..i am also hv a weight prob.im 28 yr, 163cm, 70kg.berat i naik dalam masa 4 tahun. before last my ideal wieght is 53kg on 8/2004.my tummy also prob.i buntu n give up.i want my weight like before.dulu i memang suka makan tapi maintain tak naik,but sekarang pantang makan lebih aje..berat mudah naik.mcm yoyo sekejap 67-70…so, i really need your help pls. email me. tqvm.

  120. korang ingat korang je ada mslh graviti?aku pn ada gak…ni kevin…hello…kalau kat screen scale tuh my weight jejak 118kg!!tinggi 178cm…Kepala ni dah naik pening nk guna cara apa lagi supaya garivitational pull ni dpt di kurangkan..hehehe…saya ada bercadang nk bli treadmill…tpi sesuai ke?max weight yg pernah I successfully achieve is about 132kg!!dvd sean-T yg hip-hop abs pn sampai dh rosak…tpi tak juga berat ni kurang dri 3 digit…this thing a little bit affects my social lifestyle la…can u help me and the rest of us*?

  121. My weight is 50kg, height 150. I gained weight extremely after i got engaged and married. I just married in February this year. But i looked like a mother with a child now. My breakfast normally is bread and milo. Lunch is nasi campur and dinner is occasionally not every night. How can i get my ideal weight back? I look so plump and it will be worse for sure in just seconds. Pls advise, Kevin. TQ

  122. hello Mr.Kevin…
    im 16 years old and im about 100kg respectively….
    my upper part r very big like girls have… nothing 2 b shame….. i juz wan to loss them… hope u understand my feelings….please reply me faster….

  123. heelo Kevin….
    im 30 yr old and my weight is 67 kg.. ketinggian 167cm.. i nak turunkan berat badan, target 55 kg.. boleh Kevin beri tips yang effective dan cepat… thank alot…. pliz kevin yea…..

  124. kevin, in your book you mentioned that, to download form for typical daily intake go to the fitness247thebook.com but i can’t find the form to be downloaded.help! email me on how to pleaseee…thank you..

  125. alo kevin,
    sy mempunyai mslh mempunyai betis n peha yg besar..umur 25thn, berat 53kg tggi 155.. nmpk cam kurus tp x, bahagian atas ok, pinggang ramping, tp bahagian bwh..totally OUT!! bley bg sy tips excersice camna x? sy harap sgt.. dh joging, diet, puasa.. atas je makin kecil, bwh xsurut2 gak..

  126. hi..kevin, i nktnye pasal LIPO6..is it ok bendatu?i’m getting married this oct, n dizweek bru nkjoin gim..(bru sedar)hehe..so, one of the trainer introduce LIPO6,.berat i 60kg n 163cm

  127. hi (abg)kevin..lol!im 14 & my bmi is 33[weight=90 height=165] (i believe you make ‘ O.O ‘ expression right now)..u know la budak zmn skarang baju comel2 je.but with my size i’ve no choice other than tshirt with jeans.& thats all..tsk tsk tsk.as a teen i also want to be loved & have boyfriend.but again..i dont think i’ll get any with this size (hard lor coz all guys look at appearance ¬_¬ ) so!i started to dieting and control my eatings.i take food below 1500 kcal(or only cal???).& now i’ve lost 2 kg in 1 months..but without exercise la.my grandma want to buy a treadmill so i jump2 one night non stop full with happiness.my mum is 50 kg and im jealous.how can a teen daughter weight 90kg while her mum is 50kg?some people thought we’re siblings which make me sad.erm,i think i talk too much.so,what i have to do next.other than taking food below 1500 & exercise.how often should i exercise on treadmill?my target is 10kg in 3 months.& i’ve more target after that(target kecik2 later byk kurang.hohoho)..i want to buy your book but..my mum said if you wan to buy something expensive you must got A in all subject *sigh* ..and im not smart.puhahaha!just give me a lil bit advice.or juz email me.im begging you rite now!! T_T