Kevin Zahri

How to be fit? (Camane nak fit?)

Q: How to you get fit?

A: Most importantly, fitness is self defined. How? Lets just say that for a triathlete, gym buff and working professional, the word "fitness" has a very different meaning.
Health & fitness also is very personal. To me fitness is the ability to perform my daily activities comfortably and with ease.

To me fitness is the ability to perform my daily activities comfortably and with ease.

So here pun....my fitness expectation pun will change over time (as I age hahaha)....even throughout the year: my needs during ramadhan would obviously differ from times when I prepare for a triathlon (dulu la) or sport events.

So say you wanna increase your fitness, what to do?

Whereas latihan beban trains your muscles, fitness training is all about training your heart muscles, its ability to pump blood.
How do you "train" your heart? Through senaman cardiovascular (cardio).

• What is cardio? Any exercise that you do continuously for a certain amount of time
• Sample exercises: running, climbing, sports, jogging, dancing, aerobics etc
• For how long? At least 20 minutes....best if you pelbagaikan (diversify) masa dan cara
• Berapa kali seminggu? up to you but def not everyday....remember to rest. 2-4 kali seminngu will do it.
• Do you have to push yourself? mestila....but not sampai u pengsan....pentingkan diversiti dan mempelbagaikan your approach
• What about heart rate? useful if you have a heart rate monitor but for guidance - if you tak bole bercakap ketika bersenam....than you are training too hard!
• makan or minum? Depends on your goal, if you are strictly training in increase fitness, make sure you have simple carbs before and after your training.
• What about weight training? Generally, weight training trains your muscles dan bukan your heart, unless anda buat circuit training.
• Thats it? Yup pretty much

First of all you gotta remember that it doesn't happen overnight la...it take time to train your heart.

First of all you gotta remember that it doesn't happen overnight la...it take time to train your heart. Tapi do it for a lifetime...not just untuk 2-3 minggu :D

by Kevin Zahri

Back in the Gym...and Soooooooooore!

Its been six week since I last did any kind of weight training, sports or even any physical activity really.....thank to puasa la.

Yesterday was day #1 for me and although mentally I was up for it, physically (my body) wasn't. but thats entirely normal. Especially if your body (like mine) has been in "hibernation" or "doing absolutely nothing" mode for the last month and a half.

The result? Today my muscles are gila2 sore but its expected after a long layoff

So if you are thinking about starting your training program selepas puasa and raya, here a quick guide for you:

Before you go:

• Make sure you are not injured or hurt
• Energize yourself with a proper pre-exercise meal. For me its carbs and a protein shake
• Just do it! Sometimes the hardest part is to actually start training again. Drag yourself if you have to

At the gym:

• Start slow.....I go on the treadmill for a slow2 jog for about 5 minutes
• Once you are warmed up, do some light stretching
• Go easy on the weights
• Start with compound movements
• Listen to your body. If you feel dizzy (which is normal sometimes...as your body is in shock), stop and rest
• Keep yourself hydrated
• sekali lagi, Go easy on the weights....forget about impressing ppl next to you ;)

When you first start, make sure to take it easy and build your strength for time...

After the gym

• Cool down....just like you started....slight running and stretching (in that order)
• Drink water and replace electrolytes with a sports drink (kalau bole)
• Within about 30 minit, go for a protein shake to aid your muscle recovery process
• Rest

The day after....you'll be sore as hell.

• Make sure to eat consistently to bekalkan nutrisi yang berkekalan untuk membaiki otot2
• Rest and drink lots of fluids
• Don't hit the gym the very next day, if possible
• Enjoy the "pain"...soreness is a good sign that your body is reacting to your training ;)

by Kevin Zahri

10 tips on handling festivities, buffets & cravings

Musim perayaan adalah waktu yang paling mencabar. Terutama bagi mereka yang sedang berusaha untuk mengurangkan berat badan. Kadang2 segala usaha dan titik peluh sepanjang tahun hilang hanya dalam sebulan dua akibat musim perayaan yang begitu…err enticing dan memberangsangkan taste buds anda.

10 tips on handling a kenduri, festivities, buffets and cravings

Tata-susila sebagai tetamu? Tentu kita perlu cuba makanan yang dihidangan, tetapi tidak perlu makan kesemuanya.

1. 1.
   Jika anda menghadiri open house, Majlis perkahwinan dll, makan/minum snack seperi (segelas susu lemak rendah , soya milk dll). Ia akan menolong anda untuk mengawal nafsu semasa menunggu makanan tiba di Majlis.
2. 2.
   Sentiasa mulakan dengan makanan asas ataupun “main course (i.e. rice, meat and vegetables). Simpan desserts dan buah-buahan for later.
3. 3.
   Jika boleh, stick to plain water. Saya selalu membawa air mineral sendiri.
4. 4.
   Makan dengan perlahan. Jangan ikut nafsu. Ia mengambil masa lebih kurang 20 minit untuk actually feel full (kenyang).
5. 5.
   Reward yourself dengan dessert (manis-manisan) tetapi dengan kedar yang “sederhana”.
6. 6.
   Tata-susila sebagai tetamu? Tentu kita perlu cuba makanan yang dihidangan, tetapi tidak perlu makan kesemuanya.
7. 7.
   Jika boleh, stick kepada makanan yang anda kenali.
8. 8.
   Elakkan makanan yang digoreng, breaded dan berminyak.Pilihlah makanan yang distim atau dipanggang.
9. 9.
   Pandai portion hidangan anda. Walaupun ia “kurang berkhasiat”, ia still can be balanced (seimbang in terms of carbohydrates, protein dan lemak)
10. 10.
    Jika anda berikan reward , pastikan anda dapat back it up dengan makanan yang lebih sihat. Contoh, jika makan malam adalah buffet, pastikan sarapan dan makan tengah hari adalah baik untuk diri anda.

Note: The above adalah petikan daripada monthly column I di majalah InTrend. Get your copy today :)

by Kevin Zahri

10 tips on handling festivities, buffets & cravings

Musim perayaan adalah waktu yang paling mencabar. Terutama bagi mereka yang sedang berusaha untuk mengurangkan berat badan. Kadang2 segala usaha dan titik peluh sepanjang tahun hilang hanya dalam sebulan dua akibat musim perayaan yang begitu…err enticing dan memberangsangkan taste buds anda.

10 tips on handling a kenduri, festivities, buffets and cravings

Tata-susila sebagai tetamu? Tentu kita perlu cuba makanan yang dihidangan, tetapi tidak perlu makan kesemuanya.

1. 1.
   Jika anda menghadiri open house, Majlis perkahwinan dll, makan/minum snack seperi (segelas susu lemak rendah , soya milk dll). Ia akan menolong anda untuk mengawal nafsu semasa menunggu makanan tiba di Majlis.
2. 2.
   Sentiasa mulakan dengan makanan asas ataupun “main course (i.e. rice, meat and vegetables). Simpan desserts dan buah-buahan for later.
3. 3.
   Jika boleh, stick to plain water. Saya selalu membawa air mineral sendiri.
4. 4.
   Makan dengan perlahan. Jangan ikut nafsu. Ia mengambil masa lebih kurang 20 minit untuk actually feel full (kenyang).
5. 5.
   Reward yourself dengan dessert (manis-manisan) tetapi dengan kedar yang “sederhana”.
6. 6.
   Tata-susila sebagai tetamu? Tentu kita perlu cuba makanan yang dihidangan, tetapi tidak perlu makan kesemuanya.
7. 7.
   Jika boleh, stick kepada makanan yang anda kenali.
8. 8.
   Elakkan makanan yang digoreng, breaded dan berminyak.Pilihlah makanan yang distim atau dipanggang.
9. 9.
   Pandai portion hidangan anda. Walaupun ia “kurang berkhasiat”, ia still can be balanced (seimbang in terms of carbohydrates, protein dan lemak)
10. 10.
    Jika anda berikan reward , pastikan anda dapat back it up dengan makanan yang lebih sihat. Contoh, jika makan malam adalah buffet, pastikan sarapan dan makan tengah hari adalah baik untuk diri anda.

Note: The above adalah petikan daripada monthly column I di majalah InTrend. Get your copy today :)

by Kevin Zahri