Case Study: Hafiz Kurangkan Berat 11kg Dalam 12 weeks.

Find out how Hafiz Lost 11kg over a 12 week period with the guidance of Kevin Zahri’s books and personal consultation.

Following is a short weight loss story submitted by saudara Hafiz who sudi berkongsi pengalamannya bersama anda. If you have a story to share, submit it today.

Before: I was overweight

Previously my weight was 78kg and waist 35 inches. Not very flatterin considering my height. My problem was

  • Difficulties in styling new shirt
  • Low self esteem
  • Always feel that i am a loser

After: The new me after about 12 weeks.

Now my weight is 67kg and my waist now is only 30 inches. After i signed up for Kevin’s personal consultation (and got the free book), I made the following changes:

  1. 1.

    Exercise: Almost daily.. monday, wed & fri i spent for weight training. tue, thu, sat spent for cardio.. sunday is rest day

  2. 2.

    Nutrition: Follow the idea and guidelines given by kevin zahri. Reduced oily food, substituted
    change to a very healthy food.. yet i also enjoy some delicious food on sunday as sunday my rest day.

Moving Forward

So far so good. I am happy with the plan given by kevin. I am still working out my training at gym, control the food taken. Now i am working out my muscle to get the muscle in better shape.. 🙂

…dont stress yourself with something that is not u…I still enjoy having good food. Make it your lifestyle and not something that is torturing u….

Hafiz’s advice to Others

Pls read a lot. Make yourself the clear picture of your diet needs. Dont stress yourself with something that is not u (i.e. western diets or crash diets)…I still enjoy having good food. At the same time, I am happy with my new figure. Make it your lifestyle and not something that is torturing u.

Interested in some personal consultation with Kevin on weight loss, weight gain, diet planning etc? Sign for a 1:1 session today!

  1. o yeah… as a friend i’m so proud of him. and we are setting our goal to have a lean toned body in the future.. huhu.. cayok cayok..!!

  2. hello semua…just wanted to add my comment.
    hafiz owes his success to himself…my job is to provide the right knowledge (through consultation and info/buku)…but the most important thing is that hafiz mengamalkannya untuk keperluan dirinya sendiri…
    So again…good job hafiz 😉

  3. satu kerja yang bagus hafiz. sy pun tgh cuba utk krgkan berat utk dptkan yg ideal. seblom kawin berat 65kg tinggi 172 tp bila dh kawin ni (5thn) berat dh naik hampir ke 90kg. Nafas dh sesak, perut dh senak. Seperti kata tuan blogger LELAKI YANG DAH KAWIN MALAS NAK BUAT SENAMAN. ekekek dh kena muka sendiri.

  4. Hi all.
    Thanks for all the wishes. Its not impossible.. Tapi mmg kena dedicated dan sungguh2.. Biarlah orang nak kata apa pun at starting point, but trust me bila u dah achieved ur goal.. u mesti happy. satu lagi jgn harap ‘magic’ bila diet ni… Kevin teach me a lot about realistic diet.. so u guys kena baca buku kevin(Fitness 24/7)… baca & praktikkan…

  5. How to get rid or stretch marks? Well….there is no known remedy to repair these…but there are many products and treatments available that can help lighten stretch marks and improve the look of the skin.

  6. Hai Kevin,
    panggil saya ita, umur 27 thn..dan bekerja sbg eksekutif pemasaran…tinggi saya 154cm dan berat 58kg…sya penah berat 68kg…malu berhadapan dengan orang…saya diet dan makan ubat diet sehingga berjaya kurangkan 54kg..tapi kini saya telah stop mkn ubat diet tetapi selera mkan amatlah tinggi hingga mencapai berat sekarang 58kg…tolonglah bagaimana menyekat selera dan menu harian yang terbaik…faktor kerja menyebabkan saya tiada masa untuk exercise…plz kevin help me…

  7. Hi Kevin,
    Just call me ina, umur 29, br 3 bln melahirkan kan anak. Sy telah berjaya menurun kan beberape kg dlm ms 3 bln tp masalah nyer.. bahagian pinggang kebawah (pinggang, pinggul & peha) x ble nk reduce and tetap nampak gemok! Can u help me if you have any solution for this problem???

  8. hai kevin, aishah nak tanya kalau orang gemuk yang ada gastrik nak kurus boleh ker ambil ubat-ubat diet macam lipo6 dan universal fat burnes tu..?

  9. sebab aishah yang ada masalahnyer. aishah 85kg, tinggi 164cm nak sangat diet tapi ada gastrik pulak dah la tak tahu nak buat macam mana…ingat nak ambik la apa-apa supplement ker yang boleh membantu tapi takut pulak sebab ada gastrik. harap ada komen dan nasihat sikit dari kevin.

  10. hi Kevin!!…
    sy akan mulakan slimming project sy x lama lg..when i came back to my college next january…
    i had buy a shake product to replace my menu…
    twice for my shake n once meal for my breakfast@dinner@lunch
    i also try to having an exercise…
    my weight about 88kg..and 69cm..already obesity in BMI..
    can you help me give some advice before i start??
    can u planned something for my exersice for an obes???
    My simple Menu??
    Thank U………………..

  11. EN. KEVIN..
    EN. KEVIN..

  12. kevin, how do we get rid of belly fat? mcm u said dlm umph, kita x amik carbs 3-4 hours b4 exercise and within 30 mins after that kan? ada cara lain x utk double, or even triple the results? plus, i dont know what to eat? pagi(7am) sy makan oat..pastu dh xmkn. 6pm plak exercise. mlm(8pm) mkn buah2. sihat ke mcm tu?

  13. Kevin,
    saya berumur 36 thn,berat 67 kg, tinggi 151 cm,anak 3.
    Pls help to reduce my weight to normal , i wish to lose min 10 kg. Pls guide me. tqvm

  14. Hey kevin..i got problm wif my weigt n my shape..last year i lost about 10kg tp tu kat skola coz i duk i waiting for spm result.. my weight n shape pon meningkat about 1kg per week!! i tension how to reduce it back!!..i don’t want to look fat bile ambil result bln mac nanti..plizz help me!

  15. hey kevin… dlu sye gmok, my weight is about 69kg height is only 160cm but then sye brdiet n mkn ikut kperluan of course sye exercise, sye wt lthn taekwondo… brt da p0n trun sbyk 6kg tp mslhnye yg bhgian yg mngecil hanye pinggang ke ats… my hip also getting smaller but very little plus otot kt peha mkin keras cm ahli bine bdn plak…
    cmne nk reduce size of my hip encik kevin???

  16. good job hafiz…well, me loss 17lbs in 2 mos but still have long way to go…diet + exercise is the key…enuff said, there is no shortcuts for that…
    you can skip gym, but don’t you never ever skip diet…to have lean and toned body is about cutting down bodyfats and by dieting, you achieve 65% of your goal…the rest, leave it to the dumbells and machines in the gym… 🙂
    eat clean, shred hard and think big…!!

  17. hai kevin,dulu berat saya sblum mngandung anak kedua ialah skang ble dah lepas besalin brat saya 56kg.mcm mana cara untuk saya turunkan balik berat saya kepada 50kg?dan bagaimana cara untuk saya mngempiskan perut saya yg buncit.saya dah buntu,sbb badan saya dah tak lawa mcm dulu lg…..

  18. hi.kevin..umo sy 22,berat sy 46 dan tinggi sy 158..adakah itu berat??dan sy slalu mkn tgh2 mlm..cmne nk control ek?sy rase sy ni ade metabolisma y tinggi sbb wlpn sy ni kuat mkn tgh mlm tp bentok bdn sy xpenah berubah tp berat shj y naik…takut jgk sy…please comment kevin..tq

  19. Hi Kevin…sy umo 32, berat dah nak sampai 90kg dulu sy ada amalkan diet general motor mmg berkesan bert trun sampai 75kg tp bila stop bertambah2 lak nafsu mkn …camna ek nak wt…masalah utama sy pada junk food…kekadang sy x intake nasi pon tp sy suka mengunyap kudapan mcm mana sy nak kurangkan tabiat tuh dan camna nak mengawal diet? thanks

  20. rosz – 46kg n 158cm …. doesnt sound too bad. You should be the best judge sama ada ur berat sesuai or not …. best thing is cerminkan diri 😉
    ria – saya syorkan you get a copy of my book yg ada all the advice you need to mengawal nafsu makan dan lain2.
    good luck.

  21. i tink tat swimming reli help me alot, i was 96kg, now 90kg due to i swim 40minutes a day non stop… apart from that, i believe doing pilates and stretching actually bantu me a lot aso… doing push up and sit up i heard from frens it is advisable to do if u already tak berapa berat sangat, true or not kelvin?
    just jangan ambil carbs after 7pm… it helps…

  22. kurangkan berat badan skrang berat saya 68kg i nak kurangkan berat badan saya 18ke macam mane nak kurangkan berat badan saya…. pls helt to me dear kevin….

  23. hai semua… sy dah cuba berdiet… tp x trn2 jugak.. last2 sekali saya minum jus diet mate 5… terbukti keberkesanannya… 1 mnggu trn 3kg… dngan mengawal kalori setiap hr… @ YM saya tulipindah

  24. hai zulhisham bin ibrahim..
    doing exercise is great..
    but u have to care also about calori in and out..
    to make sure that u lose ur weight,
    make sure u eat each meals but that meals are complete with all nutrition that we need everyday and healthy..low calories.drink more plain water.

  25. wow..mmg best la..i pun dah try macam2 produk tp tak penah berkesan pun..memang sedih sgt coz dgn umur i yg baru masuk 30 berat i dah 130kg.camana agaknye i nak buat?

  26. hye kevin…
    i’m actually having problem utk hilangkan lemak pada bahagian lengan… i’ve done many things.. such as lifting the dumbell… but still i can’t manage to hilangkan lemak kat lengan… and 1 more thing, do you have any tips utk kurangkan tembam di muka…

  27. hey there kevin.. i need to know, whther food dietry n exercses 4 each individual are diffs? how do we choose d best dietry plan for our body in oder to loose weight n toning up our body?

  28. hai kevin
    saya anna ..berumur 29thn.sebelum ni berat saya 70kg dan selepas tamat belajar berat saya 48kg mengambil masa 3 tahun untuk turun . semasa melahirkan anak ptama berat saya 63kg ketinggian 152 dan sepanjang tahun pertama saya membuat pembuangan lemak secara suntikan iaitu carboxy berat tetap sama cuma kulit perut semakin jatuh..genap anak saya brumur 2 thn 3bulan 2009 ni badan saya naik ke70kg kerana saya cuba memberhentikan secara pelahan2 memberi susu badan kepada anak saya.baru2 ini saya ditegur oleh ibu mentua saya dan hal ini membuatkan saya berkecil hati bila saya dibandingkan dengan anak saudarnya yang langsing selepas pergi ke slim world.(nasib baik kat tempat saya tak ada slim word atau apa je pasti saya akan cuba..)pada 4hb mei 2009 saya bertekad menurunkan badan dengan mengambil 2 jenis ubat dari doktor iaitu xenical(ubat membuang lemak berminyak) dan reduktil(mengurangkan selera makan tapi tetap makan dalam kuantiti yg terhad dan membentuk badan) ni kerana saya ni susah nak membuang air sejak remaja lagi..dan saya berkerja keras pagi dan petang mengayuh basikal selama 30minit dan bgym 30minit dan bersauna 20 minit..selepas 19 hari saya bertungkus lumus berat badan kurang 5kg..menjadikan skrg 65kg.Adakah pengurangan terlalu drastik membuatkan saya merasa mual, sejuk dan cepat berpeluh tapi pada masa yg sama saya tetap mkn cuma dalam kuantiti yg sedikit.semasa saya sedang diet saya lebih banyak makan buah-buahan adakah dsebab kan saya kekurangan gula disini saya ingin memberitahu saya ada lah pengidap anemia,oleh kerana hal tersebut sekarang saya terpaksa .bersenam selang sehari dan saya mengambil yougurt buah-buahan dan makan pisang ,minuman bijirin sahaja setiap hari.dan saya dapati berat saya yg pada mulanya kurang kini menjadi 65.2kg pulak dah..adoi sensetif juga saya dengan angka tu.tolonglah saya kevin saya ada 2bulan lagi sebelum mak mentua saya dtg yang sebelum ini mencabar saya.di sini saya ingin memberitahu Kevin,dirumah saya lengkap dengan peralatan Gym basikal senaman,tredmil 3 in 1.peralatan angkat berat yang pelbagai kemudahan di datangkan dalam 1 alat senaman yg lengkap ,Ab shape khas untuk senaman perut,bola besar ,tali pinggang sauna dan juga beg sauna khas untuk dirumah.dengan penerangan yang lengkap saya berharap kevin dapat memberitahu cara senaman dan permakanan yg betul untuk saya supaya saya dapat melakukan dengan cara yang betul dan pantas menurunkan berat badan.cukuplah kalau saya boleh turun kan sehingga 52kg plzzz bantu saya..

  29. tahniah hafiz.mesti skarang awak sentiasa ceriakan.seperti hafiz yang baru.yang penting azam dan usaha yang kuat kan.k.mantain your body..

  30. hi,saya mely..saya baru saja lepas bersalin dulu berat badan saya 52kg tapi sekarang 68kg..saya cuma nak tahu apatips yang bagus untuk berdiet.

  31. hi kevin aku jasmine aku anak kelas 9 SMP umur aku 14 tahun tinggi aku cuma 152 cm tapi berat aku 56 aku suka malu karena ga PD tolong kasih tipsnya yah! trims

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