Jogging, Ramadhan, Fat Burners
Question:
Asalamualaikum..Selamat Hari Raya,Saya ada beberapa kegusaran tentang bulan puasa. Semasa dalam bulan puasa, saya jogging kalau boleh dua kali sehari. Sebelum sahur, dalam 330 atau 400 pagi dalam jarak 8km dan sebelum berbuka dalam pukul 1730 atau 1800, dalam jarak 2 atau 3 km dan pada minggu terakhir 5km. Hampir setiap hari saya melakukan jogging dua kali sehari, bergantung kepada jadual kerja. Dan kadang kadang saya jogging selepas buka puasa di Titiwangsa (2 pusingan)
Tapi berat tetap naik walaupun saya control makan. Sebelum puasa berat saya 74.5 atau 75 kg. (dengan ketinggian 175cm). Tetapi dalam bulan puasa berat saya meningkat sehinggakan 78kg.
Untuk pemakanan, saya tak makan nasi, tapi saya banyak ambil sayur sayuran, dan bergantung kadang kadang mak saya masak spaghetti. Tapi selalunya ambil lauk sayur. Dan banyak minum air kosong dan kadang kadang len chee kang.
Selalunya 30 minit sebelum jogging saya makan 2 biji hydroxycut. Pada minggu terakhir ada sekali saya makan 2 biji lipo6 + satu paket Universal Animal Cut. Alhamdulillah dengan jogging pada waktu sahur 8 km, saya dapat menurunkan berat badan mendadak dari 78kg ke 75kg. Walaupun begitu saya tak berani nak menggabungkan dua ubat begitu lagi..Dan saya tak tahu apa yang terjadi pada masa tu, adakah kehilangan air secara mendadak?
Answer
Wasalam and Selamat Hari Raya kepada anda juga!
Ok, firstly saya tidak syorkan Rashid untuk bergantung kepada pengunaan fat burner untuk jangka masa yang panjang. Tidak menjadi masalah untuk mencuba supplement atau mengunakan makanan tambahan (seperti whey kerana ia adalah makanan). End of the day, you don't wanna depend on supplements (that are not actual foods).
Tahniah kerana sangat disiplin dalam bersenam. Tetapi its not always quantity that is important tetapi quality senaman. Contoh yang paling baik mungkin ialah Ronaldo (pemain bola Real Madrid). Walaupun beliau bersenam dengan intensif setiap hari, tetapi berat dia cam tu jugak. Its because dia train untuk performance and bukan untuk fat burning or weight loss. Essentially Rashid perlu pastikan that you burn fat and not glycogen (Sila Rujuk kepada artikel When Should U Jog? Morning or Afternoon?)
Also, I would encourage Rashid to incorporate weight training (maybe 1-2 kali seminggu). This will help increasing your muscle mass and allowing your nutrition intake to play a role dalam pengunaan makanan dalam sustain your muscle frame and size. It will also help dalam metabolizing your fat. Your weight may or may not change sebab otot are more mampat than lemak, tetapi you will look a lot better.
But yes, kehilangan berat badan selepas jogging adalah mostly sebab kehilangan air.
For weight loss Rashid still have to eat. Don’t skip meals tetapi eat small but consistently throughout the day. This will raise your metabolism dan membekalkan tenaga yang lebih consistent.
Kevin
Getting Rid of Chest Fat
Question:
kindly assist me to suggest what are the appropriate exercise to get rid of chest fat and which gim yg u rase paling bagus utk regist.
Answer:
You can’t just focus on getting rid of fat at one particular area. In other words you can’t spot reduce fat! It all comes down to your body’s own way of storing and metabolizing fat. What you can do however is to ensure that your body is forced to burn fat period. Eventually it will reduce your overall body fat, including your chest. Logically, your body would burn fat where it stores it most (pot belly, glutes & maybe your chest as well).
I would recommend a combination of good nutrition and training (cardio & weights).
Kevin
Movie Review: "The Departed" & Malaysian Censorship
After awesome reviews for the movie in the US (The Departed) and a stellar cast, I was dying to see a good guy movie with lots of trash talking, attitude, violence and maybe some sex hahahaha well not in Malaysia!
Ok lah, I went to TGV KLCC planning to watch "The Covenant" but the guy at the booth said he had 2 more tickets (uncollected) for the Departed. Of couse I took em lah.
How was the movie! A definite must watch but you can read more about the movie on the www. What I wanna bi*ch about is the Malaysian censorship and why the hell the movie got a (U) rating here??!?! It got R (similar to 18+) rating in the US! FYI, MPAA Rating (R): strong brutal violence, pervasive language, some strong sexual content and drug material.
And it should be rated R/18+! Just like any mature mob flick there's loads of violence and profanity! Without it it wouldn't be a joke..... when I was watching there are cuts & edits every minute just coz the guys were cursing and trash talking.....its so so so so so fu**ing annoying lah seriously. The movie has so much violence that there's no way it should be rated (U).
Come on lah Malaysian censorship board.....if that movie doesn't deserve a good 18 rating, I don't know what does lah. By editing every lil F word (there must've been 50-100 in the movie) you took away all the fun and now I have to buy the pirate DVD once its out but hey don't blame me...blame the people who couldn't give the movie a proper rating! I'm sure 18+ yrs olds can deal with a "lil" foul language, trash talking and murder kan kan kan?
If you wanna watch the movie wait for a decent DVD. Don't go to the movies as it'll take away all the fun! Trust me!
Selamat Hari Raya! (Without Digi)
Dear all!
Selamat Hari Raya! Maaf Zahir & Batin! Bulan puasa came and went so cepat but its all good :) So hows raya for me??
Day Before Raya:
Well puasa (thank you very much). Bought rendang etc along Zoo Negara for my dad. Sent/replied to loads of raya SMS' but Digi started to act-up! Couldn't send/receive calls/sms' for a while.....annoying lah I tell you :) but sabarlah since puasa ;) Malam did all the pre-raya preparations....
Day 1:
The usual lah......first raya in KL, sembahyang raya in Ampang (T.Tar) spent the first half of the day with my family....in the PM, some friends and I (Zatil, Abe, Nik & Michelle) went to each others houses for raya all after noon. Back and stuffed by 6pm....hung around for awhile and head friends come to my dad's place in Ampang. Again DIGI was annoying and mostly not working for me (thinking about switching to MAXIS) hahahahah
More updates coming soon :)
Freakin H.A.Z.E
This is getting ridiculous! Every year the same problem over and over again. Not only is the haze sickening (literally) but its annoying and embarrassing!
I have a friend coming down from Europe today and well I have to greet him to Malaysia and our haze. Sedih jugak lah.......hahahah I'll probably send him right back to the Airport. Oh well.
Why can't we do anything about the freakin' haze?! (other then doa selamat and majlis asking for rain).....why not we eradicate the fires in Sumatera.....blast them away with some crazy a** weapon hahahahah....sorry, getting carried away here.
But seriously, I would hate for this to continue every year...its depressing! Looks like winter in europe, only worse!
Lets hope that the forest fires in Sumatera and anywhere will "chill"! And yeah...prayin for the rainy season here or there would be nice as well.
Bulan Puasa and I! (Update Oct 18th)
Puasa is here and today's already day #5. So far my stats are looking ok (at least the important ones hahahahaa)
Puasa: 21 /24 <---- have to ganti lah nampaknya :)
Terawih: 4/24 <---- target 6 this year.
Berbuka with family 7/24
Sahur: 23/24
Productivity @ work: 2/10
Productivity after berbuka: 7/10
Sahur:
Sahur for me starts around 430am and end at 435am hahahaha yeah its quick lah. I stay on my own so I stick with cereal and susu. Its fast, good and simple. Its wham-bham-thanku-ma'am hahahahah.
Waking up:
Usually lapar already (maybe its all in my head) but getting ready is quicker coz no breakfast....but i sure do miss my morning coffee.
Working in the am:
Still ok as the sahur meal helps out in keeping me going but I get cold easily as..yelah theres no food to process so the body produces lil heat. Working here is still bearable as long I my headaches are in check.
Lunch:
What lunch? hahahahahah
Working in the pm:
This is when the headaches start (for various reasons) and yeah I'm feeling cold (usually wear my sweater lah...that I haven't washed since my US yrs hahahahaha). Productivity drops to scary levels as I'm focusing more on "bila nak berbuka" than the work I have to do :)
Heading Home:
One word: JAM! Takes me twice as long to get home and the headaches don't help...but I gotta stop by the pasar ramadhan (usually ampang jaya) to get..well usually chicken lah kot. By the time I reach home its about 650-7...so just nice ;)
Berbuka:
Buka puasa is always fun....its cute (yeah cute hahahah) that everyone gathers for berbuka, brings some food to the table and together wait and the azan. Then we feast and take our time (unlike on non-puasa days!). What do I have?
First: Kurma! (we stil got some nice big juicy one's from our Umrah trip (damn....i lapar now)
Drinks: 1 hot and 1 cold
Food: As long as there's some kind of grilled or fried chicken! :)
Desserts: more kurma hahahahahahah
At night:
I try to make it to terawih but definitely not everyday and if I do....its 8+3 only :) . Seronok actually as it makes Ramadhan more special. I usually check the pahala for terawih so see if have to go or not hahahahahha...I know its stupid but I know you people do it 2 ;)
If I don't go to terawih...then I'll be at home doing some work or something else....
All in all, I find it extremely difficult to work during puasa as I am so used to have something to drink (usually coffee) while I work and feeling hungry is a "lil" distracting. So yeah for me bulan puasa is not very productive in terms of work (and working out) but its good also lah....it gives me the opp to focus on other things like blogging hahahhaha..no no I mean seriously....its a special month that lets you focus on other areas of your life..like your connection to god and family & friends (whom you may not see 2 often otherwise).
Selamat Berpuasa to Everyone!
How to Avoid Eating Fried Foods?
Question:Hi Kev, I had a hernia repaired operation on my groin in August 2002. Yeah, occasionally i do feel uncomfortable in my groin area but it's normal as what people said- due to the operation. Is it safe to do sit up or crunch training? Another question... as I am in the process of building up a good figure, how do I keep myself away from oily and deep-fried food- our food? I rarely eat red meats since I join yoga but I can't avoid from Ikan Goreng and other deep-fried dishes. Does it make sense if I do physical training but at the same time i still eat those foods? Thanks
Answer:
Sorry to hear about your groin. Well, I'm not a doctor (no Personal Trainer is) but would my advice is to consult your physician/doctor. In my experience most, if not all, doctors will advise you to enroll in physical activities to strengthen the injured area with light activity initially. But obviously, you need to let the area heal first before exerting stress and strain. In any case, do consult your doctor beforehand.
Fried foods eh?! ;) Yeah same goes for me as well...I'm a big sucker for fried chicken... it's just something I really like....but ok...how do you watch your diet and still be able to enjoy the things you like? It has a lot to do with a compromise...just like in relationships hahaha. Here is what I mean:
Dieting is not about perfection but about balancing the good and bad choices and ensuring that you do more good than bad. For example: when you have dinner...you not only choose the meat (fried of not) but also the rice, veggies and your drinks. Now, if you really wanna go for fried chicken/fish, that’s fine but:
1. offset the bad choice (fried food) with better rice, veggies, and drinks. So here you def need to go for white rice (no biryani, nasi goreng, etc), go easy on the Kuah, and choose a low-calorie drink (say water or diet drinks)...
2. if you wanna go for fried chicken, go for the breast part as its meat it leaner compared to wings and/or drumsticks, and if you can avoid the skin, if you can lah! ;)
3. if you are the kind that eats more than a piece of chicken/meat, than be sensible....choose 1 fried chicken and perhaps another that’s grilled, steamed, or boiled.
4. Perlu ke? Sometimes we pick foods that...well yeah sure taste good but we don't really need em nor do we need to eat that much of it....like cookies....try eating them to satisfy your taste buds but eating 1 or 2 will do the trick...tak perlu to belasah 10-20 ;) so ask yourself "perlu ke?"..kalau tak perlu...than get rid of it.
5. Last but not least..its about controlling your cravings and lust...hahaha. Eat more often! 5-6 times a day with small/balanced meals. As long as you keep your cravings in check...you'll be able to make better decisions when it comes to food. Macam during puasa when you hit the pasar Ramadhan...you beli macam2 yang merepek jugak ;) coz you're cravings food.
This way you still get to enjoy your fried chicken without doing too much damage to your calorie intake. It's about balance n not about perfection.
It's about sustaining a practical eating lifestyle and not about a 12-week crash diet that’s just causing your weight to a roller-coaster.
Hope this helps.
Questions about Whey Protein
1) I am 168cm and 71kgs, I wanna tone up my body and convert that extra meat to muscle. I currently start the workout at True Fitness. I also bought the Optimum Whey Protein. Normally I take 1 serve early in the morning (before gym) and 1 serve after the gym. If no workout on that day, I will take 1 serve. Is that the correct way?
2) Someone told me I should take Whey Protein with Ripped, What is that?
- Ripped? Sounds like the Horley’s product. Hmmm…don’t actually know what’s in it but I would consume whey with carbs (separately pun ok). Or combine with supplements like glutamine or creatine (look for these ingredients ). The actual marketing/label name is not so important. Its like salt…salt is salt no matter what the packaging says.
3) What else you recommend me if I wanna reduce some weight and firm my body?
- reduce? Hmmm, you gotta take care of your diet and training. Fat burners work but they are not magic supplements.
4) Is that any other supplement like vitamin i need to take?
- I would definitely recommend a Multi-Vitamin to take care of your micronutrition needs.
Sept 11th 2002: The day I was a Suspect Terrorist!
Aight….back to some serious stuff. Sept 11th 2001, My Sept 11 2002 & hell yeah lets throw in terrorism….why not ;)
Sept 11th 2001
I was in the Boston US on Sept 11th 2001! Was @ work early in the morning when my co-worker (I was an intern at the time) came into my office and said “New York is under attack…with jets and all”. Based on this I thought there were actual fighter jets attacking New York.
I tried logging into CNN.com but couldn’t get access (traffic must’ve been crazy) so we all headed down to the cafeteria TV. Like everyone else (in the world), I couldn’t quite believe what just happened…..everything seemed so surreal and scary.
Not sure if there would be further attacks that day (and since planes departed from Boston), my friend and I decided to “flee” Boston and played minigolf in the middle of nowhere, a couple hours away from Boston.
Again like the rest of the world, I spent the rest of the days glued to CNN. Being a Muslim myself, it was “easier” for me to comprehend the actions of the terrorist i.e. JIHAD. Since it was the talk of everyone around me…I found myself explaining over & over about Islam, Jihad and how relatively easy it is convincing someone to “die for God in the promise of eternal paradise”. Of course I don’t agree with terrorism but I understand why the terrorist did it and why their threat will never yield.
BUT….. most Americans don’t get it! Simply coz most of them live in ignorance about the rest of the world and don’t comprehend that people that grow up in a world of war don’t see the world the “American way”. I don’t blame them as that’s how they live their lives..in an American world…just like kids that live their lives in war thorn regions in the middle east…it makes them who they are and shapes the
Sept 11th 2002!!!!
The day I was to leave the US, after 5 yrs in college, and start a new chapter in my life here in Malaysia. Figured it has to be the safest time to fly as security would be at its peak! Was it!? Of course it was. Being a Muslim and “fitting their profile” I expected to be singled out for “extra” security checks etc but 1. I understood why and 2. Didn’t have anything to hide! but that’s when my troubles started….
Well I made it through all the security checks (Scanners, x-ray etc) and right before we boarded the plane, an elderly security lady went through my carry on luggage. Ok lah…do what you gotta do. Then as she went through my toiletry bag, she pulled out a 4? blade meat-knife. I was in shock but remembered putting it in there a FEW YEARS ago in one of the compartments. I immediately apologies but since she didn’t seems to make a big fuss about it…I thought “maybe it’s not such a big deal after all”. THEN she called on her supervisor and shortly after, the FBI, Boston Police, AirPort Police joined us….asked me loads of questions, went through all my gear (where I also discovered my Quran & sejadah)….I was now thinking what they must be thinking:
1. He is a Muslim (Kevin Zahri bin Abdul Ghaffar) 2. He is a student on a 1-way ticket to Malaysia 3. It is Sept 11th 2002 4. He has a Quran & 4in Blade (that could do some serious damage)
Although I knew I had no intentions…how would they know so I expected the worst! They told me to forget about leaving Boston tonight and brought me to a room to further interrogate me (this I expected). I answered all their questions honestly and sincerely apologized. As I laughed at myself, they told that it’s not a joke! I just laughed coz I never thought I would be the “problem”…I was more worried about other people! The agent, later came back to telling me that I wasn’t on their terrorist list (I’m probably on it now hahahahahah) and told me that they will issue me a ticket for the next day.
Now after all the goodbyes earlier, I had to call my buddy Paul again to pick me up at the airport. Quite funny but scary as well. We joked about the fact that we’ll see my security-breach on CNN..something like “Security Breach @ Logan Airport: 25 yr old Malaysian caught bringing in knife on board flight to London“….hahahahahah but that never happened…..
The Day After: Sept 12th 2002
Before making my way to the airport for the second time….I made sure to check my luggage 3-4 times..hahhhha..just to make sure lah. But unlike the day before where I was sad to leave the US…today I was annoyed and just wanted to get the hell out of there. Anyhow, I expected security to be all about me based on what happened the day before….and sure enough….everything was “specially” arranged for me. I had a special check-in counter where the personal in charge told me that I’ll have an escort until they hand me over to the airline personal. Well…I didn’t expect any less.
At the carry-on security check, I bumped into one of the security guards that were there the night before. He was about my age and asked to see my boarding pass…..he said that I have a special code printed on it…..it means that I am a “very-very suspicious passenger”…hahahahahah oh well.
Before boarding, they obviously went through my entire luggage and then handed me over to the head-steward…I was the last person to board the plane. All the people were looking at me….thinking….”who the f*** is that….is he a…?? There and then I felt like one but if I was in their shoes I would have the same thoughts going through my mind.
Well the head steward escorted me to first class, sat me down and asked me about what happened bla bla bla and if or not I was treated fairly. After a lil small talk, he told me that for my “convenience” (yeah right)….they would give me a whole row in economy class all to myself. I’m not stupid lah and knew it so that they can keep an eye on me and so that people won’t fear me but I wasn’t going to make demands lah.
On my way from first class to my seat, all eyes were on me…..famous of a different kind I tell u!
Shortly after sitting down….some big buy in suit sat on the other side of my row…must be an air-Marshall…..but again, no surprise there lah.
Every hour or so, a steward would drop by to see if I was ok! Throughout the flight (Boston-London), I just sat there….not wanting to even go to the bathroom as I don’t want the people to suddenly fear that I may start “my operation”…hahahhaha paranoia!
Well, we arrived in London..safe and sound of course lah…and then transferred over to Malaysian Airlines….to fly to KL. I figured that I may have to go through some form of additional security there as well..thinking that the airlines communicate with each other lah.
As I got to the gate….the Malaysian staff asked me if I have any sharp objects in my carry on….not wanted to hide anything..I told him “No but I have some razor blades (that Boston airport said was ok)”….THEN this idiot start screaming…..“no no no…you have to surrender them at the other end of the gate”. Bodoh I tell you….at least the Americans were very professional back in Boston and here you Malaysian are yelling at me for asking you a question! Sedih I tell you but I just wanted to get home!
All in all…it was quite an experience…..was I mistreated? Maybe by the Malaysian…but definitely not in Boston. They acted and handled me as they should have, firm but professionally! If roles were reversed I would’ve done just the same!
My View on Terrorism
Will it end, ever? Hmmmm I don’t think so. The war between religions has been going on for centuries or since the beginning of time. So why should it end now!? Will it get worse? I hope not but somehow think that it won’t get any better.
I sure do hope that we won’t have nations of religions battling it out (although we sort of had that with Lebanon and Israel…sort of) but the battle of Islamic terrorism and the Western World will never cease to exist!
Would I ever become a terrorist or fight? Hmmmm probably not but imagine this….you wake up someday….and your whole family is wiped out simply cause you got caught up in the middle of war and an American Cruise Missile hit your house! How would that make you feel? Is that reason for you to join the War! Let’s just say….it’ll put a whole new meaning to my life!
World Peace? God Willing!
When Should U Jog? Morning or Afternoon?
Question on Jogging
hi...kev..im24 yrs old with a height 179cm n i'm quit big size frame,during in high school i use to play volleyball&basketball but since then i never play anymore n i gain weight..recently i started to jogg in d afternoon but my fren saying that jogg in the afternoon is not so good much more better jogg in morning is that rite? She said jogg in morning can burn more calori compare in the afternoon.i hope u can help me with this thanks...
Answer: Guide to Burning Fat While Jogging
Hi Jack,
Thanks for your email. Actually there is a reason why it's "better" to jog in the morning. Lemme explain about jogging and aerobics.
Jogging is a form of aerobics, an activity that is performed over longer periods of time. People always ask, “I don’t have a place where I can run, can I swim for cardio?” Answer is Yes! Any form of sports activity performed over longer periods of time is considered cardio, including badminton, futsal etc. Obviously if you play goalie and just stand there, that’s not much of a cardio session.
How long should I do cardio for?
For at least 20 minutes! Like you know, one of the main goals of cardio is to burn fat. Sounds simple? Not quite! When you do cardio, your body burns energy it has stored. But what it burns first is glycogen that is stored in your muscles. Glycogen is the first thing your body will look for before looking elsewhere (fat). Glycogen levels rise/fall depending on your carb consumption. Your body only has about a couple pounds of glycogen stored in your muscles. For the average Joe, its takes about 20 minutes for your body to use up all glycogen before turning to fat. Hence, you should maintain your cardio session for at least 20 minutes.
...For the average Joe, its takes about 20 minutes for your body to use up all glycogen before turning to fat....
When should you jog or do cardio?
Its up to you! Its best in the morning only because your glycogen level are low right after you wake up (unless you eat lah) and you will then start burning fat right way. But its not quite practical for the working adult. So, you can "duplicate" this scenario by avoiding carbs 3-4 hours prior to your run to deplete glycogen levels. So say you wanna jog @ 6pm, your last carb meal should be around lunch!
...you can "duplicate" this scenario by avoiding carbs 3-4 hours prior to your run to deplete glycogen levels...
This is good for fat burning but not ideal for performance athletes who need quick energy from glycogen. That’s why football player like Ronaldo are not super lean (although they train daily) as they burn glycogen and not fat.
Cardio fat burning rule:
So, cardio rule of thumb for fat burning: 1) Avoid carbs before your session and 2) maintain the activity for at least 20 minutes!
Its good to be in Malaysia!
Looking at the newspapers today...it sure feels good to be in Malaysia. Where the world is worried about world politics, the (never-ending) middle east crisis, terrorism, and other front-page worthy news..we in Malaysia have it good..hahaha....we are focused on the "marriage and breakup of the year".....don't we have better things to worry about?
I remember when I was in sekolah menengah...."harga ayam" constantly made headline news. Am I complaining? hahahahah...good question!!!! I would like to hope that Malaysia has better things to focus on rather than Siti & Mawi or is politics and reformation too sensitive of an issue?
Malaysia is blessed
But then again..I'm grateful to be in a country that is pretty much free of war, natural disasters and is neither loved nore hated around the world. We're OK! And although I have spent more than half my life in Germany & the USA, Malaysia is my home, my Tanah air, and the place I call home! Malaysia is my land of opportunity.
Like when people tell me I look foreign, my immediate response always is "alaa..rupa je tapi hati Melayu" after all I am Truly Malaysia(n) ;)
Malaysia: Selamat Menyambut Hari Kemerdekaan Yang Ke-49!!!
2 in1: What Should You Eat? and How to get Abs?
Umur saya 22, tinggi 157cm, berat 57-59kg... bile makan naik 59/58, bile xmakan jd 57/56...herm, mcm mana tu? setiap hari saya berjalan kaki utk ke tempat kerja,20-30 minit untuk pegi sahaja... since i dont hav time to jog, so i think dis is a good exercise for me too. i need ur advise. how to get a balance diet? Selain itu, maybe untuk bg tau, berapa byk kalori utk makanan yg biasanye org2 akan makan... sbb dulu my cousin, dia makan mengikut kalori. ntahla, saya pun taktau mcmn... saya betul2 nak tahu, cadangan2 makanan yang boleh sy makan untuk satu hari...erm, lagi satu, sepatutnya sit up kite kena buat berapa kali dalam sehari? sebab saya skrg nie buat 50 kali jer...alahai tak larat la... so i hope maybe u can help me thank u... ReeN
Jawapan:
Ok memang susah untuk memberi panduan pemakanana kepada Reen kerana ia bergantung kepada cita-rasa Reen.
Untuk panduan Reen:
- Its best untuk memahami kenapa berat badan kita naik
- Its all about calories in vs out
- Kenali Keperluan calorie Reen, bole rujuk kepada artikel berikut untuk panduan
- UMPH March 2006: Pengiraan Kalori & Otot Lean
- What Diet?
- Balanced Diet atuaupun Makanan Seimbang
- Here Reen patut mengenali makanana dan minuman kegemaran Reen
- Bole Rujuk kepada artikel ini untuk calorie sesetengah makanana M’sia
- Foods of Malaysia
- Ataupun www.foodcount.com or www.nutriweb.org.my
- Understand peranan exercise dalam usaha Reen mencapai fat loss.
- Ada perbezaan antara jogging untuk performance dan fat loss.
- Rujuk artikel ini: UMPH March 2006: Pengiraan Kalori & Otot Lean
- Untuk memperolehi ABS, sebenarnya its more about your nutrition daripada latihan situp dll
- Selagi adanya lapisan lemak antara abs dan kulit, anda will never shine!
- Tak perlu latih setiap hari, 2 kali seminggu sudah mencukupi. Its about Quality & Not Quantity ;)
- Rujuk Artikel ini: UMPH Dec 2005: Panduan Abs dan Contoh Jadual Latihan
- UMPH March 2006: Pengiraan Kalori & Otot Lean
All in all, sebenarnya ia tidak susah mana untuk mencapai impian fitness Reen (atau orang lain) but knowledge is key. Tanpa pengetahuan asas yang betul, ia seolah2 Reen memandu dalam gelap!
Hope this helps.
Kevin Zahri