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
What am I doin now!?
A question a lot of people been asking me lately.....hahahaha...I guess people thought I didn't have much else to do during AF...its actually busier now but in good ways.
Now is the time for me to ride the "fame-wave".....lots of opportunities have been popping up (some I created .. some not really but hey...who cares)
What have I been up 2 lately?
- hmmm yeah started another blog
- just wrapped up shooting a Motivation Program for TV2 on Health & Fitness
- been busy preparing material for Health & Fitness based seminars
- taking some time to relax with my other half ;)
- sourcing for sponsorships (clothing, memberships etc)...these things don't present themselves...you have to hunt them down.
- interviews, shoots etc
- attended the FFM19.... felt quite surreal to be there and that the fans where actually ecstatic to see me.... hahahahaa
- will be on Macam2 Aznil soon...
- other than that work with Maxtrition/P and everything else continues as normal. Never actually stopped anyhow.
- planning to tour MRSM schools for talks to current form 5 students on life, university, career aspiration, entrepreneurship etc.
- planning/preparing to conduct regular seminars. Hopefully, they'll start before puasa.
That's pretty much it. Sounds like a lot? Well, it doesn't all happen at once so it's cool.
How to Grow Taller?
Question: arlloowww abg kevin...saya ada satu problem tentang kesihatan...saya berumur 15 tahun...tetapi ketinggian saya hanya mencecah 152cm...berat saya pula hanya 45kg...bagaimana caranya untuk mempunyai ketinggian yang bertepatan dengan umur saya...??? for abang punya information..saya selalu melakukan aktiviti fitness spt angkat berat dan sebagainya...
Until when can we actually grow taller?
Lelaki boleh membesar sehingga ~25 tahun tetapi kebanyakan lelaki akan mencapai maturity ketinggian pada usia 18-21 tahun. Walaupun, terdapat treatment untuk growth (pembesaran), ia mahal dan tidak menjamin results. So, lets stick to natural resources....
Cara untuk mencapai growth potential bagi anda
- Enough Rest: Tidur memberi badan kita masa untuk membesar. Bagi adults seperti saya dan saudara, kita perlu ~8 jam untuk memulihkan tenaga kita.
- Nutritisi yg seimbang: Balanced nutrition penting untk memberi semua khasiat yang perlu untuk badan membesar.
- More calcium: Kalsium amat penting untuk membolehkan tulang mentingkatkan/memperkuatkan densiti dan membesar.
- Less Coffee/Tea: Caffeine (dari tea/coffee) mengurangkan kandungan calcium badan maka badan tidak boleh menggunakan calcium dengan baik. That’s why caffeine tidah digalakkan untuk kanak-kanak.
- Multivitamin: Basic seperti CENTRUM memang bagus to make sure saudara melengkapi semua keperluan micronutrition anda. Tetapi jangan lupa kepada macronutrition iaitu carbs/protein/fat yg menentukan naik/turun berat badan.
Adakah weight training hindarkan untuk membesar?
Although weight training (mengangkat berat) tidak menghindarkan pembesaran anda dan actually boleh membantu perkembangan anda, elakkan daripada weights yg terlalu berat dan pastikan form anda betul!
Hadapi realiti....
Akhirnya, we have to live with our shortcomings. Semua orang masing-masing ada kekurangkan. Tetapi kita perlu terima hakikat tersebut dan buat yang terbaik dengan apa yang kita boleh kawal, seperti kesihatan and berat badan.
Tip Kurus for weight management
Questions: Apa khabar?? Terbaca akhbar hari ni n ada email U..Nice tengok U kat AF.. Anyway...Boleh tak bagi TIPS macam mana nak maintainkan berat badan? Skrg berat saya 73kg dan tinggi 169cm.. Macam mana yer...... ?? I'm glad if u could reply me... Thanx
Answer:
Terima kasih kerana sudi menghantar email kepada saya. Berikut adalah tips2 ringkas untuk maintain berat badan:
Nutrition
- makan 5-6 kali sehari untuk bekalan tenaga yang lebih efficient
- whenever you eat, pastikan adanya carbs, protein & lemak dalam nisbah yang tertentu, iaitu lebih-kurang 55:30:15
- kalau nak elakan calorie berlebihan.....choose mineral water dan elakan calories daripada minuman
- kalau nak juga air lain, order 2: mineral water dan maybe the tarik untuk rasa2 (but tak payah habiskan air the tarik lah)
- elakkan makanan/calorie at night sebab anda kurang aktif
- minum segelas air low-fat milk sebelum keluar grocery shopping ataupun ke kenduri untuk mengawal nafsu. Kalau nafsu makan terkawal, its easier to make better decisions.
- don't keep sweet food @ home if you have a hard time with self-discipline.
Exercise
- tentunya latihan 2-3 kali seminggu di gym or aerobics is good but if not
- park your car further from your destination every calorie counts
- naik tangga rather than life..every calorie counts
- find sports activities that you can enjoy for the long term.
- avoid food/carbs sebelum jogging/sports untuk membakar lemak dan bukan glycogen.
Supplements
- Whey protein: many ppl (including me) gunakan whey protein sebagai pengalas perut dan sebagai hidangan snack antara main meal. Whey is just cow milk but without fat n very low in calorie from carbs.
- Fat burners: ini bukan supplement magic tetapi boleh menolong sekiranya anda dapat mengawal overall pemakanan dan training anda.
Hope this helps.
Cara Senang untuk Tambah Berat Badan?
Cara memambah berat badan bukan perkara yg susah as long as you have the keinginan, discipline dan well tahu caranya. Walaupun anda bole cuba mengunakan supplement weight gainer semata-mata, tapi cara yg lebih berkesan bergantung kepada 3 perkara:
- Nutrition
- Training
- Supplements (Makanan Tambahan)
Nutrition
Samada seseorang itu ingin tambah atau kurangkan berat badan, kita perlu makan 5-6 hidangan sehari. Makanan seimbang mengandungi carbs, protein and fat dalam ratio calorie 50:35:15. Lebih kurang lah. But you have to eat and basically more than you would like to. If you have problems with doing this, weight gainers are great.
Weight Training
Weight training di gym memang sesuai untuk membantu anda bukan saja untuk tambah berat badan tetapi extra berat badan itu adalah otot yg akan menjadikan tubuh lebih sasa. End of the day you want to gain “good” lean weight and not just fat. Nasihat saya is that you berlatih untuk jangka masa panjang dan bukanlah untuk 3-6 bulan sahaja. Kalau anda kurang berpengalaman untuk cara weight training di gym, dapatkan panduan orang yg berpengalaman.
Supplements (Makanan Tambahan)
Untuk tambah berat badan, weight supplements seperti di bawah are actually very helpful and mainly just foods and occur naturally in our diet. The difference? Supplements are manufactured and processed to give you what you need tanpa perlu fikir banyak. Basically what you’ll need is:
- Protein: This can be either from whey protein or weight gainers or other forms of protein supplements.
- Creatine: for muscle/strength gain
- Others: Glutamine, NOX, etc
Want to gain weight and lose fat?
When you gain weight, you have to forget about your abs for now….whenever you gain weight, it’ll always be a combination of fat and muscles. Here it is your nutrition and training that will dictate that ratio.
...whenever you gain weight, it’ll always be a combination of fat and muscles...
If you do a good job, it’ll be in favor of more muscles and “less fat” but never zero fat! So throw away the mirror, for now, eat a lot, and train hard (as that’s the only way for your muscles to grow)
I wanna lose weight...help me!
Q: I umur dah 29, female. My problem is i keep on gaining weight eventhough i rasa i tak makan banyak. I eat one or twice a day, no more than that. Tapi selalunya I makan sehari sekali (lunchtime).. malam I amik roti with butter or keropok je..And i do take rice. I love lauk ayam too.. especially fried chicken. I admit I memang suka fried foods and tak favor steamed or boiled foods.I makan nasi pun tak de la banyak.. kekadang satu mangkuk kecil.. kekadang less. But I've gained about 8 kilos since last September 2005. And I'm so worried about that, now my weight is around 65-65 kilograms while my height is only 153cm.. Wanna get some advice from you. I really2 wanted to lose weight. Please advice.
A: Thanks for the email. TO answer your questions:
As you get older, it's easier to gain weight as
- Your metabolism slows down naturally
- Usually, we become less active. Hence the body doesn’t require as much energy (food)
You are not eating enough!
- Since you hanya makan 1-2 kali sehari, your body ia seolah-olah in puasa mode and slows down, thinking it needs to preserve energy, the result? You feel lethargic and well, hungry!
- When you’re hungry you’ll usually memilih makanan yang kurang elok. Its all about controlling your nafsu!
- My advice is to eat small & balanced meals 5-6 times a day. This way your body is processing food consistently dan basically “heatup” and raises your metabolism
What you should do:
- Eat consistently (small but balanced meals 5-6 times a day)
- Try to include some physical activity in your week. Pick something you can enjoy.
- Cuba kurang makanan yang anda tahu tidak akan menolong you. This is all in your hands to remove! Once you can control your cravings, it’s a lot easier to make to eliminate and better choices! Example: never go grocery shopping bila you lapar. U’ll surely pick the “wrong foods”…like going to the pasar ramadhan during puasa! :)
- Go for whole carbs like wholegrain etc…these will give you
- Give yourself time. It took a long time for you to gain weight….losing weight ideally should be a slow process as well. That way you masih bole enjoy your life & food and also can adjust your lifestyle (termasuk pemakanan) supada anda dapat mengamalkannya untuk long term!
- Supplements like whey protein or fat burners membantu but only sekiranya anda dapat mengawal pemakanan secara am!
Hope this helps!
Talent = Success = Wealth ???
That’s the rock star dream: fame, money and fortune!
How important is talent? Hmmm....so but its part of the equation lah. How talented are Mawi or Paris Hilton!? Depends on how you define "talent". But their success is built on a lot of things....in short these people have a "package" that their audience are looking for!
Looks! Yeah the world is a pretty shallow place, especially for female celebs, you won't find many not-so-good looking people in the Top40, unless they have serious talents like Missy E! After all, why do the Pussy Cat Dolls need 6 (or is it 7) singers if only 1 sings. Sex sells baby and hey, I like em hahahaha :)
Connections! May it be family (like Ms Hilton or Mr Richie) or being linked to a reality show like AF, American Idol etc...it def helps a lot! If you start alone...you gotta make your own connections but with AF, for example, you immediately become part of a cult that can make heros from zeros. Does the fame here last? hmmmm not really kot. Family ties probably always will coz people have personal attachments with their fathers or family name, like Lisa-Marie Presley. ...no matter how lousy her songs may be..even I'm drawn to her coz of her dad...hahahaha I was a huge Elvis fan when I was little. So yeah I wanna see her do well! For reality shows its NOT quite the same.....people will remember you for about a year...once the new season kicks in, you can still play that "I was in American Idol" card but thats it lah. That’s where genuine talent helps you break off the attachment...like with Kelly Clarkson and yeah, why not...Vince from AF1 is aight in my books. I think coming from a rich family helps too..hmmm dunno who to use as an example here.
Talent! Talent gets you started..in sports you gotta nourish the talent over years in order to create fame and wealth...you have to be in the TOP20...no one cares of you're hot but ranked 125 in the world....people like winners!
Brains! You gotta know how to use your opportunities and time frame given to you. People forget. Look @ Miss Kournikova....doesn't play anymore but used her time in the light lime wisely...made loads of money..now she’s neither here nor there. In AF, I think Vince has used his opportunity with AF wisely. You gotta know how to market yourself and create opportunities for yourself. Don't waste time waiting around for someone to open doors for you. Create your own opportunities.
Know your market and your audience. Fame is short-lived. No one can stay on top forever. Use your time wisely!
So......talent alone doesn't guarentee squat. You gotta be smart in using your opportunities, know your strength, know your audience (why they like you) and make things happen on your own!
Why am I writing this? For my beloved AF4 students! I want to see you all succeed but you need to wake up from your dream and get real. Life's not a fairytale.
Horoscopes, Zodiac
What's my sign? I'm a Sagittarius. So based on this alone, I'm supposed to be:
Sagittarius, symbolized by the Archer, is a Mutable Fire sign. Ruled by Jupiter, Sagittarius is “the wandering philosopher” -- traveling the globe exploring new worlds in his quest for knowledge, understanding, truth. Curious and broad-minded, they have a great love of learning and are very concerned with higher issues like the meaning of life, spirituality, religion. They are clear thinkers, able to see the “big picture”. Sagittarians speak their mind regardless of the outcome, which can lead to hurt feelings. Nonetheless, Sagittarians are social, outgoing, and charming. They are daring, thriving on action and adventure. They don’t like to feel hemmed in. Sagittarius can be self-indulgent.
Sagittarius, symbolized by the Archer, is a Mutable Fire sign. Ruled by Jupiter, Sagittarius is “the wandering philosopher” -- traveling the globe exploring new worlds in his quest for knowledge, understanding, truth. Curious and broad-minded, they have a great love of learning and are very concerned with higher issues like the meaning of life, spirituality, religion. They are clear thinkers, able to see the “big picture”. Sagittarians speak their mind regardless of the outcome, which can lead to hurt feelings. Nonetheless, Sagittarians are social, outgoing, and charming. They are daring, thriving on action and adventure. They don’t like to feel hemmed in. Sagittarius can be self-indulgent.
Positive Characteristics
- Philosophical
- Broadminded
- Optimistic
- Straightforward
- Freedom-loving
- Adventurous
- Religious
- Scholarly
- Enthusiastic
- Social
- Charming
Negative Characteristics
- Self-indulgent
- Blunt
- Impatient
- Argumentative
- Exaggerative
- Talkative
- Procrastinating
- Pushy
- Gamblers
- Hot-headed
My friends who know me would say that the above is 90% accurate but hey, my so-called "philosophical side" (whatever that means) would disagree.
I know it's supposed to be science about the positioning of the stars, moon, sun, water and earth, but how much should people read into all the cosmic balance or imbalance?
I guess it's fun when you need some form of approval or reason to fall in love, make a change or find a reason for recent events, or simply to move on in life.
I think it all depends on how you interpret it. Or self-fulfilled prophecies. The forecasts & words are obviously not very specific so we tend to adapt them to suit our lives. And I think of the time, we tend to "read what they wanna read".
I do believe in it all? Yeah, I guess but I wouldn't live my life by it. Like for dating but I wouldn't merely rule out dating someone just because their sign is apparently incompatible with mine, but I would take note.
Yeah I believe at the end of the day our personalities are shaped by lots of things, our environment, experiences, believes and ok lah maybe even the stars!
Go Live Life!
Germany 2 : 0 Sweden - Podolski's Da Man!
Das wird ja immer besser! Spitze! Finally the Germany I used to know is back. Playing attractive, fluid and surprisingly very entertainning football. Yday's emphatic 2:0 victory over Sweden was SPITZE to watch! Could've easily been 3, 4 or even 5:0 victory. Poor Ballack for being rather unlucky that Isaksson was on-form for the Swedes but it was another masterclass from Michael in midfield.
I'm happy for Podolski who finally got his WC nerves behind him after scoring against Ecuador. Confidence is huuuuuuge for strikers and it showed. With now 3 goals, I'm looking for more from young Lukas against Argentina. Hopefully we can finally beat a world-class team since..hmmm...I think it was 2000 against England (1:0 @ Wembley Stadium).
World Cup Fever! Deutschland Deutschland
w "we" say it) is obviously my team lah. Gotta be loyal to my mum ;)
First game...so far so good (4:2 against lowly Costa Rica)....overall am pleased with their performance....great moving forward (even without Ballack) and cracker goals...but our defense is looking very shaky. Hmmmm....but normal lah kot....if you commit to attacking football, you're bound to leave gaps in defense. As long as we outscore the opponents then we'll be ok (kot). Like they always say, offense is the best defense or is it...defense is the best offense? hahahaha whatever lah as long as we keep winning..... i'll be a happy camper :)
Anyhow tonight its Germany-Poland. Should be another (easy) win for us. Oh and I've been invited to join the guys/gals at NTV7's "Green Carpet" show (215am) for the pre-game show. I shall contribute my expert German opinions. This could get ugly if people wanna trash talk my Deutschland hahahahahahah. But hey I'm all about Malaysia expect for certain things like football and German discipline etc. Now I'm just rambling. I better stop.
"Deutschland...Deutschland....Deutschland Fuer Immer"