Kevin Zahri

No time to bersenam? Take control of your health - life.

Soalan daripada Azizul:Q

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…
harap encik kevin dapat lah tolong saya….
Ok di sini Azizul basically ada 2 masalah:

• Penambahan berat badan
• Tiada masa untuk berseman

Let answer both questions individually.

1. Penambahan Berat Badan:Satu perkara Azizul harus memahami is that your body weight tidak akan menurun selagi Azizul tiada kawalan. Right now you have no control. Satu2 cara untuk mengawal berat badan adalah ilmu pengetahuan dan mengamalakn ilmu itu untuk jangka masa berpanjangan....bukan sahaja untuk 12 minggu. Secara ringkas, weight loss is easy sekiranya Azizul memahami fundamental asas dan keperluan (makanan) anda. its all about calories in (daripada makanan) berbanding calorie out (aktiviti seharian). Selagi kalori in melebihi kalori out, you will gain weight. How fast? 3500 calorie bersamaan 1lb lemak.
2. Tiada masa untuk berseman!Yang ini tricky a bit because it all comes down to your kepentingan dalam kehidupan Azizul. Does work control your life and health?...atau do you control your life? Right now, pekerjaan Azizul yang mengawal your life. if you don't exercise, losing weight lagi la susah because kurang senaman means kurang kalories going out. So in this scenario, watching your food becomes more important. Tetapi saay tidak syorkan kehidupan yang dikawal oleh pekerjaan kerana it is not a healthy balance, both physcially and mentally. Azizul, you need to take control of your life....don't let work control you life. Kita hanya diberikan satu nyawa....lets make it the most it can be. Life is not just about work....its about a balance that makes us happy. So you should ask yourself this question:
   • Are you happy dengan keseimbangan kehidupan anda?
   • Is work controlling my life?

   Apa2 pun, its your life and you only have one.....lets make the most of it. Tiada masa untuk bersenam all comes back to you and its all about pilihan.....tetapi dengan pilihan yang Azizul ambil...adalah anda sanggup menghadapi the consequences?

Take control of your life

Hope this helps Azizul. Weight loss is easy....but what is most important is that you are happy with your life. Wanna lose weight? You need to take control.

Weight loss is easy....but what is most important is that you are happy with your life.

by Kevin Zahri

Q/A: Joint Pain, Home Gym dan Sit Ups.

Question: Joint Pain (Sakit Sendi2), Home Gym dan Sit Ups.

Dear Kevin,
I just bought yr book 24/7 yesterday and I must say that for the first time i'm reading a health and diet book that is suitable for malaysians. it's really great plus how to calculate calories etc - very useful.

...I am trying to find the right kind of exercises as I hv problems with my joints - both small and large joints and neck and shoulder problem...

I'm 42 yrs old - weight 5.26 kg / 160cm . My question is - I am trying to find the right kind of exercises as I hv problems with my joints - both small and large joints and neck and shoulder problem but i would like to lose about 2kgs of weight and tone my body.....and at the same time I'm not a member of any gym......pls suggest some form of cardio and weight training that I may do at the comfort of my home to aid my weight loss. I find that doing sit-ups is very uncomfortable for my neck/shoulder.

Answer

The good news it - no matter how old you are, its never too late to start exercising. Exercise/senaman should be something kita amalkan sepanjang hayat. Ok lets break it down:

1. 1.
   Joint Problems: here its important to listen to your body dan pastikan that you are not making the pain worse. Also you need to be able to bezakan sakit joints (sendi-sendi) dan sakit otot. (muscle pain). Supplements like glucosamine or joint supplements do help in aiding the recovery process. Lagi2 apa bentuk senaman sekalipun akan promote your joints to become stronger. Important thing to remember is:
   • to start slow and slow build from your progress (important)
   • build your strength
   • listen to your body
   • rest periodically
   • Consult your doctor, jika perlu
2. 2.
   Training at home: As illustrated and explained in my book...yeah no problem in training at home for both cardio and weight training. For cardio, you'd probably need a treadmill or bike. A bike is probably better for your joints as it is low/none impact. For weight training, you'd need dumbbells that you can grow with. Grow with? Means that as you get stronger, you would need to increase the poundages to continually build strength.
3. 3.
   What about sit ups? Sit ups when performed wrongly will cause excess stess to your neck and lower back. Its all about form and don't have to be performed daily. Sekali seminggu pun dah ok...yang penting is quality senaman bukan quantiti. You can refer to the book for proper sit up (crunches) form. BTW, your hands should not pull your neck. You can place them across your chest.

Hope this helps and all the best.

by Kevin Zahri

Cara untuk betulkan postur badan

kevin cmne nak betulkan postur badan? ramai kata saya bongkok..?

Ini soalan daripada salah seorang yang email saya baru2 ini. Jawapannya partially lies in weight training (with proper posture). Why?Latihan weight training untuk bahagian belakang forces you to strengthen the back muscles, bringing your shoulders back and secara tidak langsung, helps you to look more confident and berdiri lebih tegak.

But lets look at some asas-asas postur:

Apakah ayng menyebabkan postur yang tidak betul

• Poor habits (slouching etc)
• Obese
• Otot yang lemak (tidak dapat menakung your weight)
• Mengandung
• Kasut timut tinggi (yes for you girls out there)
• Otot tegang (lack of flexbility)
• Banyak duduk depan PC

Keperluan untuk mendapatkan postur yang baik?

Jadi what do you need for good body posture?

• Kekuatan asas otot
• Flexiblity in your muscles
• Core balance (not just strong abs but strong lower back also)
• Kesedaran..supaya you have the awareness to make changes, jika perlu

What exercise?

Well sudah tentu, semua otot besar memainkan peranan yang postur (daripada kaki hinggi ke leher) but yang penting adalah your core muscles. Kekuatan otot "core" adalah bahagian depan (iaitu abs) dan bahagian bawah belakang (your lower back). So my advice is generally:

• Latihan abs
• Latihan untuk bahagian bawah belakang seperti (hyperextensions)
• Overall back exercise seperti lat pulldown to promote an erect upper body

by Kevin Zahri