Kisah Kurus: How Azreen Ariffin lost 38kg in 9 month.

Wan Norazreen Wan Ariffin

Umur: 32 tahun
Tinggi: 157cm
Kerjaya:IT Eksekutif
Berat Asal: 114kg
Berat Selepas: 76kg
Jangka Masa: 9 bulan
Facebook: azreen.ariffin
Instagram: azreen_ariffin

I was not born being fat. In fact, I was practically quite fit during school days. I started gaining weight during my university years. I guess being less active and eating more lead to heavier me. I continue to gain more and more weight when I started working. In between those years, I’ve tried joining a gym but I was doing it without the proper knowledge of how to lose weight. So eventually, I gave up.

Being fat comes with many 'disabilities" I'd say. For me, being fat made me a person with low self-esteem. There are few things I tend to back out thinking that I can't do it due to my size. Being big also made me frustrated whenever I shop for clothes. I skipped most of the "normal" shops at the mall knowing that I won't be able to fit in the clothes they sell even if it’s the largest size that they have. So if people ask me what was my motivation to lose weight? I'd say "I'm just tired of being fat. I want to buy any clothes that I feel like buying. I want to be confident that I am no different than the rest of the world. I'm not second class people due to my size." Yerp! My motivation is simple but to sum it up, I lose weight for myself and no one else.

My weight ballooned to 114kg.

Previously, I have never cared about what I eat whether it's high in calories, or whether it's high n fat or sugar. I just eat what I feel like eating. After sometimes when I finally get tired of all the questions such as "why are u so fat??", i tried to reduce my food or tried to opt for food with no rice. I've tried a diet program similar to the Atkin diet (where you eat less carb- or close to no-carb; except from Salad and vegetables). It worked for a while but the strict diet was hard to maintain and on top of the diet, I also need to buy certain supplements in order to ‘maintain’ balanced nutrition. By doing that I’ve managed to reduce my weight from 98kg (at that time) to 84kg. Then I stopped doing it and that’s when my weight started to increase a lot!! Then I started working in shift schedule. That’s where my weight started to increase to 114kg (or at least that’s the highest number that I know when I started my gym membership about a year ago).

Kevin's eBook was easy and logic

Around the same time when I started gym last year (June 2013) , I came across Kevin Zahri e-book – “How To Lose 5kgs in 5 weeks”. After reading the book, then only I understand about calorie deficit. Since it was easy and logic to follow, I said “Let’s try this”. I started following Kevin’s FB and Instagram account and regularly read the success stories in Kevin’s website. I did not join any of Kevin’s program when I started my weight lost journey.

What I did was diligently log my food in “myfitnesspal” and managed to lose around 30kg in 7 months. Around Jan 2014 only I join JK1M under Kevin Zahri and I registered for JK1M TTT under Haffiz Razali.

During my weight loss journey, I came across "Myfitnesspal" apps and i made sure that I diligently log my food intake in the apps to see what I eat daily.

I eat around 1200kcal of food daily but I increase my food intake to around 1400- 1500kcal once I started vigorously working out at the gym (depending on my workout activity) .

I did more readings on clean eating. What to eat and whatnot. However, I still eat rice almost every day for my lunch and my dinner but I limit the intake to only 1 handful of rice per serving (segenggam nasi) . I opt for nonfry food whenever possible and I tried to prepare my own food as often as I can . When you prepare your own food, you can control the amount of oil, salt and sugar. Most of the days, I will eat accordingly and I will have once a week cheat day.

My Fitness Routine

When I first started the journey, I made a commitment to visit the gym every single day to make a habit out of it. This was because previously I joined a gym for a while then stopped after few months of visiting. So I don’t want the same thing to repeat hence I commit to working out every single day for a month. Then after a month of daily “visits”, I learned that I need to allocate at least a day in a week for a “rest day”.

During the 7-8 months that I managed to reduce 30kg of my weight, what I did was the following :

Visit the gym to workout at least 5 times in a week. When I first started gym, I hired a personal trainer to learn all the needed exercise that I need to do. I know then that whatever you do, you need to learn from those who knows better. It was among the best “investment” that I have done. From there I learnt how to work out and my trainer taught me routines/exercise that I can do on my own even if the cardio machines are all occupied.
Whenever I visit the gym, I will allocate some times for cardio, TRX training (body weight training) and also weightlifting (free weights training). I also try to join Yoga\ Pilates classes at least once a week to add more flexibility on my training. Sometimes I join classes such as Zumba, BodyPump, RPM, BodyAttack and many other group exercises in the gym just to add some variety to my training schedule.

As I get lighter, I recently started running indoor (on the treadmill) and outdoor. Thanks to my JK1M instructor(s), I learned how to run correctly and where are the usual spots people will run in KL. My usual spot for outdoor running these days is Padang Merbok. Regularly on the weekend, I usually run with my friends.

Though I would still not claim that "I Love Running", I have so far registered few running events and I have managed to run My 1st Half Marathon last April.

"Nope. I do not take any specific supplement."

Simple rules in losing weight.

I would not say that’s “It’s that easy to lose weight”, else there will be lesser fat people in the world. However, It’s Not impossible to lose weight. But in order to lose weight you need to follow these simple rules :

Ensure that you keep a food journal. Log every single food that you eat. You’ll be surprise to see how much calories you are putting in your body daily. Sometimes certain food may seem small but in reality it’s high in calories.
Read more. Learn more on what is the good food you should eat. What kind of exercise you can work on. Knowledge is the key here. If you are doing things without proper knowledge, you won’t get far.
Find time to work out. If you can’t spend time at the gym, work out at home. You can run near your house in the morning or evening. Spend at least an hour of your 24 hours’ time to work out. Find time and not excuses.
Surround yourself with good motivated people. There will be others who will make fun of your effort to lose weight. There will be people who laughs whenever they see u struggling calculating your calories, people who snorts at your effort to workout. Believe me these people exist. Ignore these people. Find what your motivation to lose weight is. Focus on it.

"Last but not least, keep on doing it. Learn, Do, Repeat!!! . You’ll get there eventually. My favorite motto: Slowly but Surely."

by Kevin Zahri

Senaman HIIT. Bagus ke tak?

Ok, entry kali ni saya nak cerita pasal HIIT. Siapa ingat lagi entry saya yang lepas? Semua dah tau macam mana nak kira kekuatan jantung & regime latihan korg kan? Sesiapa yang tak tau lg, boleh cek kat link ni -> https://kevinzahri.com/health-fitness/kenali-jantung-anda

So dalam entry tu, kita ada discuss regime-regime latihan untuk membakar lemak iaitu pada 60-70% Maximal Heart Rate (MHR) korg. Tak ingat? Ok Refresh! Tgk gambar kat bawah ni;

Minggu lepas korg dah tau regime latihan membakar lemak adalah pada 60-70% MHR korg. So, agak-agak senaman HIIT ni berada kat regime mana? Jawapan dia adalah regime latihan yg menggunakan 80-100% daripada MHR korg. Ada yg tak tau ape maksud HIIT? Ia adalah short form drpd perkataan High Intensity Interval Training. Maksudnya, korang boleh pilih senaman jenis apa pun janji dia lain-lain. Cth;

Set 1; Squat, Burpees, Push Ups, Sprint 20m
Set 2; Mountain Runners, Race Block, Side Winders, Sprint 20m
Set 3; Jumping Jack, Lunges, Froggers, Sprint 20m

Senaman jenis HIIT ni sekejap je kena buat sebab resting period dia pun sekejap juga. Sekejap mana? Senaman jenis ni boleh sekejap macam 4 minit je buat. Boleh tengok link video kat bawah ni nanti macam mana HIIT ni boleh dilakukan.

Kebaikkan senaman jenis HIIT

Waktu senaman yang agak pendek.
Menerusi kajian yang telah dilakukan oleh Dr. Tabata, orang yang menggunakan kaedah ini selama 4 kali seminggu berserta 1 kali kardio konsisten (jogging) didapati mengalami peningkatan kapasiti aerobik dan anaerobik sama seperti mereka yang pulun berjogging selama 5 kali seminggu.
Kesan pembakaran kalori 'after burn' up to 12-24 jam. Maksudnya, lepas korg buat senaman jenis HIIT ni, badan korg still membakar kalori yang berlebihan dalam badan sehingga 12-24 jam. Haa..syok kan? Tgh tidur pun badan still akan membakar dgn jayanya. Wah, cepat kurus lah korg cmni!
Melatih badan utk menyahtoksinkan 'metabolic waste' daripada otot so that badan korg akan nampak lean je. Macam model-model fitness tu.
Sesiapa yg mengamalkan senaman jenis HIIT ni pulak selama 8 minggu, akan memanjangkan jangka hayat badan dan metabolic badan akan secergas org remaja.

Siapa yg boleh buat HIIT ni?

Mungkin bunyinya seperti mudah, waktu senaman yg pendek tu apalah sangat, kan? Tapi, adakah semua orang boleh melakukan HIIT?

TIDAK!!!

Tak semua orang boleh buat senaman jenis ni. Untuk melakukan HIIT, jantung korg kena betul-betul kuat dan betul-betul fit. Kalau jogging 20 minit tanpa henti pun dah semput, maksudnya jantung korg masih lagi belum dapat melakukan senaman jenis HIIT ni.

So, utk melayakkan diri korg utk membuat senaman jenis HIIT ni, selalu-selalulah buat senaman jenis cardio utk menguatkan jantung korg dulu. Kalau lepas 20 minit berjogging tu dengan selamba maksudnya jantung korg dah ada sedikit progression. Next, korg boleh try bersenam ala-ala HIIT utk try & error. Jgn takut plak dgn senaman jenis ni sebab saya sendiri melatih peserta-peserta saya menggunakan konsep HIIT. Boleh tgk video kitorg workout sama-sama kat sini;

https://www.facebook.com/photo.php?v=678989245470001&set=vb.451871701515091&type=2&theater

But remember, always know your limit! Pancit je, korg stop. Jaga heart rate korg so that tak exceed dari MHR yg korg dah kira. Nanti tiba-tiba 'overclock', padam terus! Macam komputer yang dah panas sgt takde fan nak sejukkan. Siapa pulak nak jawab? Hehe!

Korg juga perlu memastikan yang diri korg benar-benar sihat, dan dapatkan pengesahan daripada doktor atau jurulatih peribadi (jika ada) sebelum melakukan HIIT. Once dah tau keupayaan diri, boleh start focus kat senaman jenis HIIT ni ok!

Selamat mencuba!

Coach Cem
Follow me on FB; CEM BODY ENGINEERING
Instagram; coachcem

by Kevin Zahri

Cara kira kadar degupan jantung semasa bersenam?

Kiraan denyutan nadi atau kadar degupan jantung semasa bersama adalah perhitungan bagi kadar detak jantung dalam masa seminit. ... Bagaimanakah untuk mengukur kadar denyutan nadi?

Kalau korg nak tau jantung korg ni punya kebolehan. Korg boleh kira maksimum detik jantung korg. Caranya,

Step 1: Kira Kadar Degupan Jantung Maksima Seminit:

Formula nya adalah: 220 - Umur = maximum heart rate (MHR). Contoh; kalau anda berumur 30 tahun: 220 - 30 = 190 bpm (beats per minit). So dalam 1 minit, MHR anda adalah 190 detik. Ok habis kira MHR, kapasiti tertinggi yg boleh jantung anda tampung. Now, nak tau plak regime-regime training untuk mencapai mengikut gol fitness masing-masing. So, anda boleh rujuk jadual kat bawah ini:

Zone Bakar Lemak Semasa Bersenam?

Ok, let say anda nak bakar lemak. Target kesusahan latihan (Intensity % of MHR) yang anda perlu achieve adalah pada 60 - 70%.

So bagaimana nak kira? Untuk mengira target detik jantung, anda boleh pakai formula ni;

MHR tadi anda dah tau. So kena kira yang lain plak. Nak tau sama ada korg dah sampai ke belum dalam sesuatu regime latihan tu, korg kena kira reserve heart rate korg. Cara nak kira;

MHR (Max Heart Rate) - RHR (Resting Heart Rate) = HRR (Heart Rate Reserve)

190 - 55 = 135 bpm. Mesti anda tertanya-tanya, mana datang 55 tu kan? Ok don't worry. Let me explain, Resting Heart Rate tu korg boleh tau atau cek lepas je korg bangun dari tidur. Bangun je, lepas settle down, dah puas guling-guling then cek nadi utk tau berapa resting heart rate korg. Ambil bacaan utk 3 hari berturut-turut so that korg boleh kira purata utk RHR korg.

Kalau susah sangat nak ingat bangun pagi kena cek heart rate tu, korg boleh refer kat table bawah ni. Tapi, ni dah kira bukan actual resting heart rate korg la tau. Sekadar guideline boleh la;

Try agak-agak, kat mana kelompok korg then boleh ambil bacaan tu masukkan dalam formula Karvonen tadi. Then, bila dah dapat Heart Rate Reserve, bolehlah korg kira plak regime training yg korg nak tau tu.

{HRR (Heart Rate Reserve) x Training Intensity (%)} + RHR (Resting Heart Rate)

(135 x 0.65) + 55 = 142.75 @ 143 bpm. Angka 0.65 tu adalah tahap kesusahan latihan (Table 1) utk berada dalam regime bakar lemak (60-70%), saya mengambil nilai tengah iaitu 65%. Angka 55 pula tadi saya refer dekat Resting Heart Rate (Table 2).

Again, nak tau dalam 10 saat tadi, bahagikan dulu dgn 60 saat so that korg tau dlm sesaat jantung korg detik bape kali then darab dgn 10 saat utk tahu consistent nya denyutan itu. So;

(143/60)x 10 = 24 beats dalam 10 saat.

Anda dah tau kalau let say jantung korg berdegup sebanyak 24 kali dlm masa 10 saat maksudnya korg dlm regime latihan yang sedang membakar lemak. kalau lebih dari tu, maybe korg dah berada di regime aerobik, anaerobik, strength dan sebagainya.

Hopefully entry kali ni sedikit sebanyak dapat mengajar korg on how to know your jantung well & how to know your regime of training. Sebab, takut korg target lain, tapi latihannya lain. Nanti lambat pulak nak achieve fitness goal korg. Selamat mengira detik jantung anda!

by Kevin Zahri

Elok ke makan nasi putih?

Nasi Putih; Complex Carbs atau Simple Carbs?

Tahu tak korg nasi putih pun sebenarnya adalah complex carbs atau istilah melayunya dipanggil 'carbs ketat'? Ramai yg ingat, nasi putih tu adalah simple carbs, tp sebenarnya bukan.

Yang membezakan nasi putih dgn nasi 'carbs ketat'; (beras perang, beras panjang tu semua) adalah nilai GI (Glycemic Index) yg terkandung dlm nasi tersebut. Nilai GI bg nasi putih adalah tinggi berbanding nilai 'carbs ketat'. Maksud lebih tinggi kat sini adalah, kalau nilai GI dia tinggi, means kualiti makanan dia tak berapa nak mengenyangkan hence korang akan cepat rasa lapar. Kalau dia rendah, korg akan rasa cepat kenyang & lambat lapar.

Kalau korg nak bezakan ape itu complex carbs = 'carbs ketat' & simple carbs, ape je yg masok dlm mulut kalau rasa manis, haa..tu simple carbs. Biasanya process food, candy, desserts, refined bread, soda..tu antara contoh simple carbs. See the different?

So kalau ditanya elok ke tak makan nasi putih, jawapannya in terms of kalori yang masuk adalah lebih kurang sama je macam makan dengan nasi-nasi jenis lain tu but still yang membezakan dia kalau makan nasi putih, korg cpt lapar balik sebab GI dia tinggi.

Nasi putih tak bersalah. Yang bersalah tu kalau makan dia ikut nafsu.

Nasi putih mengandungi jumlah kalori yang lebih kurang sama macam nasi-nasi lain.

Coach Cem

Follow me on FB; CEM BODY ENGINEERING

Instagram; coachcem

by Kevin Zahri

7 Tip Elak Makan Banyak Di Rumah Terbuka

Berikut adalah 7 tip diet elak makan banyak semasa hari raya yang penuh dengan pelbagai jemputan rumah terbuka, free-flow makanan yang lazat dan berkalori tinggi:

1. Jangan Tak Beraya!

Dont be a party pooper. Cuma tak perlu go over-board. Beza hari raya dengan perayaan yang lain? Kita beraya sebulan! Di sini perlu lah ada keseimbangan. My advice: Beraya pada hujung minggu tapi seimbangkan makanan berlebihan hujung minggu dengan diet pemakanan dan gaya hidup yang lebih sihat pada hari biasa.

2. Start Balanced.

Sentiada bermula dengan hidangan seimbang. Kalau tidak mahir mengawal nafsu makan memang susah untuk elak makan banyak. Jadi bermula lah dengan hidangan yang mengandungi protein (rendang, ayam etc) dan berserat (sayur) etc. Jangan bermula dengan kuih atau manis-manisan yang sememangnya tidak membantu kawal nafsu.

[one_whole boxed="true" animation="Fade In" delay="300"]Untuk lebih tip kawal nafsu makan dan elak makan banyak, dapatkan eBook Percuma saya 45 Tip Kawal Nafsu Makan.
[/one_whole]

3. Plan Ahead I.

Nak tak nak, anda memang kena makan. Mungkin 5-7x sehari. Jadikan kenapa tidak jadikan setiap rumah terbuka itu sebagai 1x hidangan. Dah lah ia percuma dan penuh dengan makanan yang mempunyai pelbagai zat.

4. Plan Ahead II.

Apabila tiba di satu rumah terbuba, survey segala jamuan makana yang disediakan. Ini membolehkan anda merancang, mengawal dan elak makan banyak kerana ia boleh plan ahead.

5. 20minit rule.

Ingat dari suapan pertama hingga kenjang, ambil masa 20 minit. Jadi makan ikut kuantiti yang sederhana dan sedar bahawa rasa kenyang akan datang kemudian.

6. Sunnah Nabi: "Berhenti makan sebelum kenyang"

Ramai yang familiar dengan sunnah Nabi s.a.w itu tapi pernah terfikir kenapa? Ini berbalik kepada "20minit rule". Disebabkan rasa kenyang hanya datang selepas 20 minit, maka akalu anda makan sepanjang 20 minit, kebarangkalian tinggi anda makan terlalu banyak.

"Disebabkan rasa kenyang hanya datang selepas 20 minit, maka akalu anda makan sepanjang 20 minit, kebarangkalian tinggi anda makan terlalu banyak"

7. Kurang Kalori Air.

Saay yakin bahawa semua pembaca di sini senyum lebar apabila bayangkan rendang, lemang dan lain-lain pada setiap musim perayaan. Minuman tak lah tumpuan atau hero semasa rumah terbuka pun jadi untuk kurangkan kalori cuba kurangkan pengambilan kalori dari minuman. Kalau boleh lah.

As posted on my Instagram:

tip-rumah-terbuka

by Kevin Zahri

Bosan di kampung? Cuba senaman circuit outdoor ini.

ramadhan-circuit-cover-web — eBook ini percuma untuk semua ahli Lifetime kevinzahri.com

Tiada gym di kampung? No problem. Jom cuma senaman circuit ini dan cabar saudara-mara anda But be careful. Sesuaikan dengan kebolehan dan rumah kampung anda. Untuk lebih senaman circuit rumah, dapatkan eBook 30 Senaman Circuit Rumah di

by Kevin Zahri

5 Tip Elak Gemuk Di Hari Raya

Terlebih dahulu saya ingin mengucapkan Selamat Hari Raya Aidilfitri kepada semua umat Islam.

Musim perayaan memang seronon tetapi kerap menjadi punca naik berat badan pada masa yang sama. Lagi-lagi lah kalau beraya sebulan. Jadi berikut adalah 5 tip mudah yang saya sendiri amalkan sepanjang bulan syawal.

2:5 Rule.

Ini cara saya beraya sebulan. Dalam seminggu, saya amalkan 5 hari makan agak sihat dan 2 hari kurang sihat. Kenapa 5:2? Kerana kebanyakan rumah terbuka yang kira rosak diet, adalah pada Sabtu dan Ahad sahaja. Jadi Isnin hingga Jumaat saya amalkan pemakanan yang lebih baik untuk seimbangkan pilihan kurang baik dan tinggi kalori pada hujung minggu.

20 Minit.

Ingat bahawa ia akan ambil masa lebih kurang 20 minit untuk beraya kenyang. Jadi mulakan setiap rumah terbuka dengan hihdangan yang agak seimbang dan cuba makan perlahan. Hidangan "seimbang" tu camane? Cari sumber karbohidrat segenggam (nasi, ketupat etc), sumber protein yang baik (ayam masak merah, daging rendang) dan sayur. Lepas tu baru makan manisan "sedikit".

Setiap Rumah Terbuka = Satu Meal:

Ramai yang sering mengadu "Aduh, rumah terbuka sepanjang hari! Memang tak boleh elak makan berlebihan". Betul tapi hari biasa pun makan dalam 5-7x. Jadi jadikan setiap rumah terbuka itu sebagai satu hidangan dengan gap mungkin 2-3 jam diantara setiap rumah terbuka.

Fokus pada kalori makanan.

Kestimewaan hari raya adalah lauk bukan air. Jadi kalau anda nak kurangkan pengambilan kalori berlebihan, makan lah tapi elak kalori daripada air ... kalau boleh.