Azam Kurus 2023?
Ingin kurangkan berat badan di 2023? Daftarkan diri untuk Cabaran 30 Hari bersama saya yang bakal bermula pada 1hb Januari 2023. Diskaun sehingga 30% ditawarkan pada early bird applications termasuk pajek instimewa 1:1 bersama saya.
Layari - https://bukansoalkurus.com
Cabaran 30 Hari bersama saya
Salam kurus and hi,
Ingin kurangkan berat badan bersama saya dan komuniti positif? Kini anda boleh sertai komuniti eksklusif bersama saya untuk program Cabaran 30 Hari yang berjalan bulan ke bulan untuk program jangka masa pendek atau berpanjangan. In pendaftaran dan lebih info, anda boleh rujuk di sini.
Online Community
Cabaran 30 Hari dikendalikan menerusi platform komuniti yang hebat, eksklusif dan sudah tentunya bersama saya.
WhatsApp Support Group
Disamping platform community yang menganduni pelbagai perkongsian, leaderboards, video, online courses dan diari harian saya, anda juga disokong sepanjang program menerusi WhatsApp support group kami yang dikendalikan oleh jurulatih dan team BSK kami.
4x Weekly LIVE Dengan Recording
Setiap minggu, 4x sessi LIVE dikendalikan menerusi platform komuniti Cabaran 30 Hari kami yang termasuk sessi bersama saya sendiri, jurulatih jemputan dan pelbagai pakar. Selain itu, setiap Rabu kami adakan small group discussion untuk bincangkan pelbagai isu-isu dan topik bukan soal kurus termasuk perkongsian kehidupan, mental health dan macam-macam lagi.
Tambahan, setiap rakaman sessi LIVE akan dimuat-naik untuk rujukan dan tontonan sepanjang keahlian anda.
Sessi LIVE bersama saya akan berlansung pada setiap hari Rabu jam 8pm dengan pelbagai topik termasuk cara melakar pelan kurangkan berat badan, meal planning dan sessi senaman yang berbeza-beza.
Meal Planning
Selari dengan falsafah saya, Cabaran 30 Hari kami fokus kepada pengajaran dan bimbingan bersama termasuk Meal Planning dan perkongsian menu makanan sihat sepanjang masa. Oh ada diari diri saya juga di mana anda boleh lihat dan mungkin belajar dari diari harian saya juga.
Sepanjang program, saya sendiri akan kongsi aktiviti harian saya, termasuk menu makanan dan a personal look into my daily routines. Ia akan beri gambaran buat anda bahawa kesihatan dan kawalan berat badan bukan lah soal kesempurnaan.
Jangan risau, saya pun tak lah makan sihat 24/7. Ada give and take gitu.
BONUS: 200+ Video Library
Tambahan, anda akan diberi access kepada library video courses kami, termasuk panduan senaman rumah, Kurus Masterclass untuk bina pelan kurangkan berat badan anda, video pakar dan macam-macam lagi.
So what is the 30-Day Challenge?
Cabaran 30 Hari adalah untuk anda cuba kurangkan 4kg, langkah 210,000 steps, lari 42km, kutip paling kurang 280 markah menerusi platform community, score 75% of more dalam our monthly kahoot quiz, hadiri paling kurang 6x sessi LIVE dan lengkapkan cabaran-cabaran bulanan kami.
Fun Leaderboards
Track your progress anda sepanjang program kami menerusi pelbagai fun leaderboards untuk naikkan semangat bersama.
Cara daftar Cabaran 30 Hari?
Jom cabar diri but jangan risau, at the end of the day, its always YOU vs YOU and insyallah we will be supporting and motivating each other bersama. Anda hanya perlu layari laman web rasmi Cabaran 30 Hari bersama saya tapi ingat, ia bukan soal kurus :)
BSK5 Season Ending Dinner
As Bukan Soal Kurus season 5 came to an end this 15th October, we hosted an intimate dinner to celebrate everyone's amazing journey and successes. Thank you everyone for making the dinner and journey so meaningful and trusting us with your health.
Want to join our upcoming program? Visit https://bukansoalkurus.com.
Festival Permainan Malaysia 2022 bersama Kevin Zahri dan Dmagia
Sempena Festival Permainan Malaysia yang baru berlangsung di Dataran Merdeka pada 24 dan 25 September 2022 ini, kami bersama Dmagia selaku penaja jayakan sessi senaman fitness games bersama para kontinjen yang terdiri daripada pelbagai sektor kerajaan termasuk DBKL, Imigresen Malaysia, Bomba, Kastam, Penjara Malaysia dan macam-macam lagi.
Terima kasih buat semua yang menjayakan sessi tersebut bersama saya dan Dmagia.
Panduan Kalori Ibu Menyusu?
https://www.tiktok.com/@kevinzahri/video/7145363773203811611
Sebagai ibu menyusu, asupan nutrisi yang baik dan seimbang sangat penting untuk kesehatan dan perkembangan bayi. Salah satu faktor yang perlu diperhatikan adalah kalori. Seorang ibu menyusui memerlukan lebih banyak kalori dari pada seorang wanita yang tidak sedang menyusui. Namun, jumlah kalori yang tepat dapat bervariasi tergantung pada berbagai faktor seperti berat badan, tinggi badan, usia, tingkat aktivitas fisik, dan seberapa sering dan seberapa banyak ibu menyusui.
Berikut adalah panduan kalori untuk ibu menyusui:
Perhitungkan kebutuhan kalori harian Anda:
Seorang ibu menyusui memerlukan sekitar 300-500 kalori ekstra per hari untuk memenuhi kebutuhan nutrisi bayi. Jumlah ini dapat bervariasi tergantung pada tingkat aktivitas fisik dan berat badan ibu. Jika Anda memiliki berat badan yang sehat, Anda dapat menambahkan sekitar 500 kalori per hari. Namun, jika Anda ingin menurunkan berat badan, Anda mungkin hanya perlu menambahkan 300 kalori per hari.
Konsumsi makanan sehat dan seimbang:
Meskipun Anda memerlukan kalori ekstra, tetapi Anda tetap perlu makan makanan sehat dan seimbang. Pilih makanan yang kaya akan nutrisi seperti buah-buahan, sayuran, biji-bijian, protein tanpa lemak, dan lemak sehat seperti alpukat dan kacang-kacangan. Hindari makanan yang tinggi gula dan lemak jenuh.
Konsumsi cairan yang cukup:
Air adalah komponen utama dari susu ibu, sehingga Anda perlu minum cukup banyak air untuk memenuhi kebutuhan cairan tubuh Anda. Minum sekitar 8-10 gelas air atau cairan lain yang sehat seperti jus buah atau sayuran, teh herbal, atau susu rendah lemak.
Jangan melewatkan makanan:
Melewatkan makanan dapat menyebabkan tubuh Anda kehilangan energi dan nutrisi yang diperlukan untuk produksi susu. Cobalah untuk makan setidaknya tiga kali sehari dan jangan lupa untuk menyediakan camilan sehat di antara waktu makan.
Pertahankan tingkat aktivitas fisik yang sehat:
Aktivitas fisik dapat membantu menjaga kesehatan dan mempercepat proses penurunan berat badan setelah melahirkan. Lakukan aktivitas fisik yang ringan seperti berjalan-jalan, yoga, atau latihan kekuatan, namun hindari aktivitas fisik yang berlebihan atau terlalu berat.
Dengan mengikuti panduan ini, Anda dapat memastikan bahwa Anda mendapatkan jumlah kalori yang cukup dan makanan yang seimbang untuk mendukung kesehatan dan perkembangan bayi Anda. Selalu ingat untuk berkonsultasi dengan dokter atau ahli gizi jika Anda memiliki kekhawatiran tentang asupan kalori dan nutrisi Anda.
10 Best Abs Exercises for Beginners
It's no secret that your abs are a key area of the body to focus on when it comes to fitness. You need a strong core if you want to perform at your best in sports, or just look good in a swimsuit. The following exercises are perfect for beginners because they're not too difficult but still get results. So if you're new to working out and want some great ab exercises to start with, read on!
1. Inchworm
- How to do an inchworm:
- Stand with your feet shoulder-width apart and hold a 5-pound dumbbell in each hand. Bend at the hips, let your arms hang down, and slowly lower yourself into a pushup position.
- Reps: 10 repetitions per set
- Hold time: Five seconds in each position (standing, starting pushup position) and full extension at the top of each rep for two seconds before lowering back down.
- How to make it harder: Do this exercise as described above but use heavier weights or do fewer reps per set.
2. Reverse Plank-Up
This exercise is a great way to tone your midsection, while also working your upper back and shoulders.
To do this exercise:
- Kneel down on the floor with your knees hip-width apart. Place your hands on the floor just beyond shoulder-width apart with fingers pointing forward and palms flat against the ground (as if you were doing a push-up). Straighten out from your hips so that only the top of your head, feet and toes are touching the ground. Keep your back straight as if it's connected to a string running straight up through it all the way into space above you.
- Slowly lower yourself down until only about one inch or so of space remains between your chest and thighs (or whatever height you can easily hold for 30 seconds). Hold this position for 30 seconds before slowly raising yourself back up again until all parts of you have returned fully upright once more.
Reverse Plank-Up Tips:
- Don't drop too quickly! If at any point during either portion you feel like your legs might give out under too much pressure then stop moving immediately! Instead either hold onto something sturdy nearby (like an ottoman) until they're ready again or simply lower yourself gently by bending at each knee alternately as if someone was holding them down by their wrists/ankles while they moved around freely above them.*
3. Sit-Up to V-Up
- How to do it: Lay on your back, with your knees bent. Lift your legs up and cross them over each other so that both heels are touching the ground.
- What muscles are targeted: Abs and lower back
- How many repetitions to do: Beginner = 5-10 repetitions
- How many sets to do: Beginner = 1 set (5-10 reps) intermediate = 2 sets (10-20 reps) advanced = 3 sets (15-25 reps)
- Rest time between sets: Rest time between sets should be approximately 1 minute or less
4. Side Plank Dip
To perform a side plank dip, you'll need to set yourself up in a standard side plank position. You can start by lying on your side with the arm furthest from the floor straight out in front of you and the other hand placed underneath your shoulder. Make sure that both legs are extended and together, forming one long line from head to toe. Then lift yourself up onto your elbow and toes while keeping your core tight and back straight—don't let it sag down toward the floor! This is your starting position for this exercise.
Now that you're ready to proceed, slowly lower yourself down toward the ground until only two points of contact remain one foot resting on top of the other leg's knee (with calves touching), plus elbows bent beneath shoulders (as opposed to being straight out).
While holding this plank form for as long as possible before returning back up into position again, try not to let either elbow or knee touch down—this will help keep those muscles engaged throughout each rep instead of allowing them rest at any point during their workout routine (which would make them much less effective). This also means that beginners should start off using just one foot instead of both so they don't risk placing too much pressure on their arms while trying not to fall over sideways!
5. Exercise Ball Knee Tuck
Kneel on the ball and roll it out in front of you. Lean forward, resting your forearms on the floor. Keep your core tight, inhale through your nose, and exhale through your mouth as you lift one knee toward your chest. Repeat 10 times with each leg before switching sides.
- If this exercise is too challenging, place one foot on an elevated platform while keeping the other knee bent at a 90-degree angle so that it touches the floor. Once you’re comfortable with this variation, try placing both feet onto an elevated surface such as a chair or box—the higher up they are placed above ground level (or relative to where they were positioned when seated), the more difficult it will be!
- To progress this exercise even further still: Have a friend hold onto some weights or resistance bands while doing these knee tucks; they'll make sure that every single repetition counts toward strengthening those abs!
6. Leg Lift Flutter
Start in an elevated plank position with one hand on the floor and your feet together. Lift both legs off of the ground, hold for a moment, then slowly lower them back down. Repeat for 30 seconds with no breaks between sets. If you want more of a challenge, try doing single-legged variations as well as two-legged ones (one leg at a time).
- Muscle group(s): Abs and hip flexors.* What it does: Strengthens your core muscles.* What it doesn't do: Give you six-pack abs.* How many reps/sets you need: 1 set of 30 reps or 3 sets of 20 reps (20 is usually what I do) .
7. Wonder Woman Push-Up
In a Wonder Woman Push-Up, you'll do everything the normal push-up does, except you'll be pushing with one arm and pulling with the other. Your arms should be straight out in front of you and parallel to the ground at all times. Keep your core tight throughout this exercise, as well as your glutes—you don't want anything to be weak! If it helps, imagine there’s a rope between your hands that needs to stay taut while performing this movement.
When doing these, keep in mind that there are three major muscle groups being worked: pectorals (chest), triceps (back of arms) and anterior deltoids (front of shoulders).
However, when performing this exercise regularly over time—or adding weight—the muscles strengthened include: serratus anterior and rhomboids for upper body control; gluteus maximus for pelvic stabilization; hip flexors like quadriceps femoris for lower body stability; quadratus lumborum paravertebral muscles for core stability; erector spinae group muscles help prevent injury while strengthening posture by supporting back muscles while they contract during movement patterns such as walking or bending forward at waist level; latissimus dorsi extends lower limbs toward opposite direction from midline while stabilizing spine during backward motions like squatting or lunging motions forward off one leg only at shoulder level height range up but never above head height range down (lowest possible position is bent 90 degrees forward knee height line drawn flat against floor surface lines); rectus abdominis muscle contraction causes anterior pelvic tilt posture line angle between thoracic spine curvature angle curve line formed by uppermost vertebrae base points points measured from center point chest centerline axis circumference measurement directly above xy coordinate plane bisecting intersection point bisecting diagonal line measurements perpendicularly intersecting lines which meet both sides simultaneously forming
8. Kneeling Cable Crunch
The kneeling cable crunch is a great exercise for beginners, as it allows you to contract the abdominal muscles while lying down. This makes it easier on the back and joints.
To perform this exercise, set up a bench near a cable machine and attach an ankle strap to each side of the cable. Lie back on your elbows with feet at hip width apart, knees bent and core tight. Keep your head aligned with spine throughout this movement. Bring one knee in towards chest (as shown) then return to start position before doing other side. Repeat for specified reps then switch sides using opposite leg - ie: if you brought left knee in first then do right leg next time round etc..
9. Hanging Leg Raise
- Start in a hanging position, with your arms extended above you.
- Raise your legs up and down to the sides of your body.
- Keep your back straight and your legs together throughout the movement.
- Do not raise them too high, as this can strain the lower back muscles that are meant for stability rather than flexibility.
- Do not swing or sway from side to side during this exercise; keep it controlled at all times so as not to injure yourself!
10. Plank Jacks
Plank Jacks is a great exercise for beginners to get started with. It's a challenging core exercise that will help you strengthen your core muscles, particularly your lower back muscles (the erector spinae), which are often neglected during other types of ab exercises.
It can be performed using only body weight (no equipment required), or you can use dumbbells for added resistance. Another variation is to hold a medicine ball between your hands instead of having them on the ground in front of you.
This exercise works best when done on an even surface like carpeting or wood flooring so that the movement is smooth rather than choppy as it would be if done repeatedly over bumpy terrain such as grass or dirt paths outside in nature!
Conclusion
If you’re just starting out on your fitness journey, don't worry! You don't have to be an Olympian or a professional athlete to get a great workout in. These exercises are perfect for beginners because they are simple and easy to do at home or while travelling. They give you all the benefits of exercise without requiring any equipment other than yourself (and maybe some weights if needed).
10 Makanan paling menggemukkan Malaysia.
Kita semua memang sukai makanan.
Lagi-lagi makanan lazat Malaysia seperti nasi lemak and roti canai. Tapi tahukah kita kandungan setiap makanan yang dimakan - kalori, nutrisi, lemak, dan segala yang terkandung dalam makanan tersebut? Percayakah anda, ada beberapa jenis makanan yang boleh menyebabkan kita gemuk?
1. Nasi Lemak.
Kegemaran setiap rakyat Malaysia. Hidangan nasi lemak (mengandungi karbohidrat,protein,lemak) lebih kurang 390 kalori tak termasuk sambal, telur rebus, ikan bilis dan kekacang. Hidangan lengkap lebih kurang 450-500 kalori. Kalau anda makan nasi lemak bertambah dan kadang kadang ada ayam goreng (240 kalori), sambal sotong(170 kalori) atau lauk yang lain, rasa rasa menggemukkan tak?
2. Roti Canai.
Paling senang, paling cepat. Siapa yang tak suka kan? Satu keping roti canai bersamaan dengan 300 kalori. Kalau anda makan dua keping dah 600 kalori, itu baru hidangan sarapan pagi, lunch, dinner dan snek diantaranya anda nak makan apa? Bayangkan kalau berlari di treadmill atau jogging, kenalah berlari dalam 90min barulah bakar 600 kalori.
... bayangkan kalau berlari di treadmill atau jogging, kenalah berlari dalam 90min barulah bakar 600 kalori...
3. Nasi Goreng.
Biasanya satu pinggan dalam 630 kalori. Kerana nasi tersebut digoreng, ditambah pula dengan ayam dan telur serta sedikit sayur, menjadikan nasi goreng kurang seimbang. Nilai kalori tinggi lebih kepada lemak dan karbohidrat. Kalau nak makan, cuba jangan lebih segenggam tangan.
4. Ais Krim.
Ais krim memang sedap! Siapa tak nak. Lagi-lagi dengan cuaca di Malaysia yang panas 365 hari setahun. Tetapi ingat, ais krim tinggi lemak dan gula serta kalori - dua scoop ais krim pun dah 380 kalori. Macam mana tu?
5. Burger.
Burger memang tinggi kalori. Daging kisar tinggi nilai lemak. Satu hidangan burger biasanya lebih 475 kalori. Biasanya makan ada keju, sos cili, mayonis, kadang kadang special sikit ada telur. Agak agak berapa kalori?
6. Mee Kari.
Hidangan mee dengan sup kari,santan. Menyelerakan! Kalori lebih kurang 500. Kalau teringin juga, apa salahnya ganti dengan mee sup, baru 380 kalori.
7. Makanan bergoreng.
Rata-rata kebanyakan makanan bergoreng. Sekeping pisang goreng pun dah 170 kalori. Makanan seperti ini tak sesuai sebab digoreng mengunakan minyak (1g fat : 9 kalori) dan lagi-lagi kalau dipakai minyak yang sama. Jadi kalau boleh kurangkan makanan bergoreng, cari alternatif lain(rebus, panggang dll)
8. Susu Pekat Manis.
Susu penuh krim ini sememangnya kurang elok untuk anda! Kandungan lemak tinggi dan walaupun ia ada sumber kalsium, dinasihatkan menggantikannya dengan kurang kandungan lemak atau rendah lemak. Satu sudu susu pekat manis biasa mengandungi dalam 60kcal.
...Satu sudu susu pekat manis biasa mengandungi dalam 60kcal.
9. Roti Manis dan Donut.
Kadang kadang orang salah sangka roti tidak memberi kesan kegemukan apa apa. Tetapi roti manis seperti roti krim dan coklat memang tinggi dengan kandungan lemak dan karbohidrat. kalori. Boleh cuba roti wholemeal.
... tahukah anda bahawa 1x donut biasa mengandungi 200kcal! Kalau makan separuh dozen dah 1200kcal!! ...
10. Mayonis.
Suku cawan mayonis mengandungi 360 kalori (40g lemak). Memang kurang sihat jika anda penggemar mayonis yang tegar. Jadi kurangkan!
Sebenarnya makanan yang disenaraikan ini tak menggemukkan pun, cuma bergantung kepada anda berapa banyak anda makan dan kuantiti yang diambil. Jika anda makan tanpa mengambil kira kalori, lemak lemak yang terkandung dalamnya, maka itu boleh consider makanan yang anda ambil itu menggemukkan diri anda sendiri.
Jadi anda harus kawal pemakanan dan tahu bagai mana sukatan kalori setiap hari. Semoga berjaya!
BSK Corporate Weight Loss Offer: As Low as RM49 Per Pax
Let's face it – most employees in Malaysia are overweight. In fact, Malaysia unfortunately is the most obese country in Asia. Join our award-winning corporate weight loss program offer from as low as RM49 per pax in Malaysia.
Studies have shown that weight loss can reduce the risk factors for a variety of diseases, including cardiovascular diseases and diabetes in adults.
Award-Winning Program
Our award-winning premier weight loss program combines engaging community learning, daily live talks and workouts, mental health talks, healthy meals, step challenges, optional WhatsApp support, and of course, expert guidance by Kevin Zahri and other coaches and health professionals to help you achieve your corporate wellness goals.
With an effective weight loss program, you can achieve your ideal body shape and transform yourself into a healthier lifestyle.
A corporate weight loss program will help you to:
- Lose weight in a healthy manner.
- Improve your health.
- Improve your fitness.
- Improve your lifestyle.
- Improve productivity and energy levels at work, which can result in higher profits for the company as well as an overall sense of job satisfaction for employees.
The corporate wellness weight loss program is the perfect way to lose weight in the company. The implementation of this type of program should be done in an organized manner to avoid any misunderstandings. There are also different types of corporate wellness weight loss programs that can be implemented in the office or fitness center.
In addition to these benefits, studies have shown that when people lose weight they also experience improvements in mood and self-esteem, so they feel better about themselves on multiple levels!
As low as RM49 Per Pax
Join us today with this offer or contact us today for more information. Alternatively, you can contact Shabnam at +60 12-658 2270.
Top 10 Corporate Wellness Speakers in Malaysia
Corporate wellness speakers are in high demand for many businesses, as they strive to improve the health and wellbeing of their employees. One effective way to address this issue is to bring in expert speakers who can share their knowledge and experience with your team. In Malaysia, there are a number of excellent corporate wellness speakers Malaysia who can help you create a healthier, happier, and more productive workplace. Here are the 10 best corporate wellness speakers in Malaysia:
1. Dr. Arunan Selvaraj
Dr. Selvaraj is a medical doctor with expertise in corporate health and wellness. He is the founder of the Aruna Group, which provides corporate wellness solutions for businesses of all sizes. Dr. Selvaraj is a dynamic corporate wellness speaker who can inspire your team to take charge of their health and wellbeing.
2. Dato' Dr. Rajbans Singh
Dato' Dr. Singh is a renowned consultant physician with over 30 years of experience in the field of medicine. He has a special interest in corporate wellness and has been involved in several successful wellness programs for large corporations in Malaysia. His talks are insightful, informative and motivating.
3. Dr. Eugene Tee
Dr. Tee is a corporate wellness consultant and certified health coach. He has worked with numerous multinational corporations in Malaysia to develop wellness programs that improve employee health and productivity. His talks are engaging and practical, providing actionable advice that your team can put into practice right away.
4. Datin Dr. Angeline Yong
Datin Dr. Yong is a medical doctor with expertise in preventive medicine and lifestyle management. She is the founder of the Wellness Lifestyle Group, which provides wellness solutions for individuals and corporations. Her talks are informative and inspiring, and she is known for her practical advice on healthy living.
5. Tan Sri Dr. Jemilah Mahmood
Tan Sri Dr. Mahmood is a public health expert and humanitarian who has worked in crisis zones around the world. She is a powerful speaker who can inspire your team to take action on their health and wellbeing, and her talks are often focused on the importance of resilience and self-care.
6. Dr. Hidayatul Radziah Ismawi
Dr. Ismawi is a medical doctor and wellness consultant who has worked with numerous Malaysian corporations to develop wellness programs. Her talks are practical and focused on the benefits of healthy living, and she is known for her ability to engage with audiences of all backgrounds.
7. Dr. Arshad Ahmad
Dr. Ahmad is a corporate wellness consultant and certified health coach who has worked with businesses of all sizes to develop wellness programs. His talks are practical and informative, providing your team with the tools they need to improve their health and wellbeing.
8. Kevin Zahri
Kevin Zahri is a well-known Malaysian fitness expert, nutritionist, and wellness coach. He is the founder of Kevz Academy, a platform that provides online coaching for fitness, nutrition, and weight loss. He has also authored several books on fitness and wellness, including "Changing Habits, Changing Lives" and "Bukan Aku Tak Cinta." His talks are engaging and informative, providing your team with practical advice on how to improve their fitness and overall health.
Contact Kevin Zahri for a free quote today.
9. Dr. Raj Kumar
Dr. Kumar is a medical doctor and wellness consultant who has worked with numerous Malaysian corporations to develop wellness programs. His talks are practical and informative, providing your team with the tools they need to improve their health and wellbeing.
10. Dr. Krishnan Rajam
Dr. Rajam is a medical doctor and corporate wellness expert who has worked with businesses of all sizes to develop wellness programs. His talks are practical and focused on the benefits of healthy living, and he is known for his ability to engage with audiences of all backgrounds.
In conclusion, these 10 corporate wellness speakers in Malaysia are some of the best in the business. They can help you create a healthier, happier, and more.
5 Weight Loss Hormones You MUST Know
You know that old saying, "When you're hungry, eat a sandwich?" Well, it turns out that it's not just a cute little saying. It's actually the body trying to tell you something—and if you know how to listen, it can help guide your weight loss and overall health. The body sends signals in the form of hormones that regulate hunger, satiety (or feeling full), and metabolism. If these hormones are all off-kilter or imbalanced in some way, then your diet may never work as well as you'd like or your pants might get tighter than they should be!
You can't change your genetics and there are so many factors involved when it comes to our bodies ability to maintain weight loss. But by becoming more aware of how our bodies react with certain foods and activities—and knowing how those things affect our hormones—we can better understand what works best for us when trying to lose weight or maintain wellness over time."
Insulin
Insulin is a storage hormone. It's produced by the pancreas and secreted in response to high blood glucose levels, which means that your body releases it when you eat carbohydrates, such as bread and pasta. Insulin also promotes the uptake of glucose by cells.
This storage function is why many people think of insulin as a "fat storing" hormone: if you have an excess amount of carbs floating around in your blood (for example, because you just ate breakfast), then your body will produce more insulin than usual to store those excess carbs away in fat cells (in other words, they won't get used for energy). In fact, some researchers believe that this ability to store excess calories from carbohydrate-rich foods was one reason why humans evolved over millions of years—it gave us an edge over other animals who couldn't pack on extra pounds so easily!
Leptin
Leptin is a hormone that helps regulate your metabolism. It's released by fat cells, and it regulates how many calories you need to maintain your weight. Leptin is also released in response to food intake, exercise, sleep, and stress. The more leptin you have circulating in your bloodstream, the less likely you are to store excess calories as fat.
When you eat more than usual or put on weight due to overeating or lack of exercise, this stimulates your fat cells (adipose tissue) - this causes them to produce more leptin so they can suppress your appetite.
However, if you're constantly under stress then this will affect your body’s ability to process carbohydrate effectively – which means that it can cause insulin resistance as well as preventing the release of growth hormones like HGH which could otherwise help prevent muscle loss during weight loss programs for example.
Ghrelin
Ghrelin is a hormone that plays an important role in regulating hunger and eating. It's produced by the stomach and increases your appetite, boosting feelings of hunger and causing you to eat more food. It works by signaling to your brain when it's time to eat. Ghrelin also causes fat storage, which leads to weight gain and obesity over time.
Cortisol
When you are stressed, your body releases cortisol. This hormone is a response to stress and helps you cope with that stress by increasing blood sugar levels and providing energy for muscles to deal with the situation. Cortisol can be released in response to exercise as well, which is why many people who exercise regularly do not lose weight. Exercise causes your body to release cortisol and use it as fuel while strengthening your muscles, which means more calories are burned even after the workout has ended.
However, if you're constantly stressed out or overtraining yourself (by exercising too much), this can lead to weight gain because cortisol breaks down muscle mass instead of fat when there's not enough food available for energy needs—and it's much easier for our bodies to burn off muscle than fat!
Dopamine
Dopamine is a neurotransmitter that is essential for controlling behavior, motivation and feelings of pleasure. It’s also called the “feel good hormone” because it helps you to feel happy and motivated. Dopamine helps control your mood, movement, ability to focus on tasks, and motivation for food intake.
Dopamine is found in various parts of the body including:
- Brain
- Stomach
- Heart
Dopaminergic neurons release dopamine into these areas when they detect an event that could potentially be rewarding (such as eating something sweet). This gives us the sense that activity was rewarding so we want to repeat it again in the future!
Hormones control weight loss and weight gain.
Hormones control weight loss and weight gain. They are chemical messengers released by the body that control many aspects of our lives, including hunger and fullness, metabolism, blood sugar and blood pressure.
Hormones also play a significant role in the storage or burning of fat. The more fat you have stored in your body (or adipose tissue), the higher your risk for obesity-related diseases such as diabetes or heart disease will be.
Conclusion
So there you have it, five hormones that control weight loss and weight gain. When we think about the body in terms of fat storage, it’s important to remember that not all our food is converted into fat. Some of it gets used as energy or stored in our muscles or liver as glycogen (more on this later). But most importantly, your hormones control every aspect of how your body processes food—and ultimately whether or not you lose weight!
Pembakar Lemak: Adakah Fat Burner Selamat Untuk Diguna?
Ini antara soalan yang memang popular. Terutama bagi mereka yang ingin kuruskan berat badan dengan cepat. Untuk menjawap soalan ini, kita perlu menjawap beberapa soalan yang lain.
Apa tu fat burner?
Kebanyakkan pembakar lemak atau fat burner seperti Lipo6, Hydroxycut, API Polythermex, Jusmate 5 dan lain-lain adalah jenis thermogenik.
Apa tu? Thermogenik adalah proses peningkatan metabolism badan. Di sini suplemen fat burner menggunakan kandungan seperti caffeine, guarana, MaHuang, Ginseng, tongkat ali, Chromium Picolinate, Kola dan lain-lain untuk mengingkatkan metabolism.
Pembakar lemak tu umpama minum kopi keras yang meningkatkan denyutan jantung tapi kandungan "kopi" dalam pembakar lemak jauh lebih tinggi
Pembakar lemak bukanlah membakar lemak tapi mengingkatkan pembakaran kalori seharian anda (tingkatkan metabolism). Sebagai contoh theori:
- Tanpa pembakar lemak: Penggunaan kalori badan anda 2,000kcal sehari.
- Dengan pembakar lemak: Penggunaan kalori badan anda mungkin 2,100kcal sehari.
- Teori: Jadi dengan defisit kalori yang lebih tinggi, maka (secara teori), anda boleh kurangkan berat badan dengan lebih cepat.
Sesuai tak untuk semua?
Macam minum kopi juga. Mengambil thermogenik fat burner tidak sesuai dan selesa digunakan untuk semua. Kalau anda tidak tahan minum kopi, maka kebarangkalian besar anda juga tidak selesa dengan kandungan seperti mahuang, guarana, caffeine dan lain-lain.
Apakah kesan sampingan pembakar lemak tu?
Kesan sampingan pembakar lemak sebenarnya adalah tanda bahawa pembakar lemak itu berkesan. Kenapa pulak? Sebab untuk membakar kalori berlebihan tu memanglah denyutan jantung itu akan naik. Dan peningkatan denyutan jantung itu memang disampingi dengan side effects seperti berikut:
- Resah
- Anxiety
- Nervousness
- Insomnia
- Cepat Marah
- Stress
- Tidak Tenang
Kalau anda tidak merasainya, maka kandungan fat burner itu tidak berkesan untuk anda. Dan kalau anda biasa minum kopi, mungkin kandungan fat burner tu pun tidak memberikan kesan yang ketara kepada anda.
Jadi bolehlah dikatakan bahawa anda inginkan side effect di atas kerana ia tanda metabolism badan anda berjaya ditingkatkan produk pembakar lemak itu ...
Pengalaman saya sendiri?
Saya pernah cuba satu produk pembakar lemak semasa di university. Walaupun saya minum 1-2 gelas kopi sehari, saya berasa kurang selesa dengan peningkatan metabolism produk berkenaan. Setelah 1-2 hari mengambilnya saya sentiasa berasa kurang tenang dan terus berhenti menggunakannya.
Jadi selamat tak pembakar lemak tu?
Baiklah, sekarang kita sudah memahami kaedah penggunaan fat burner (yang bukanlah membakar lemak tapi meningkatkan metabolism badan).
Jangan gunakan: Elak penggunaan pembakar lemak sekiranya anda tidak pandai menjaga diet keseluruhan, tidak bersenam, mempunyai hipertension, masalah jantung atau penyakit kardiovaskular yang lain.
Boleh cuba: Sekiranya anda sudah pandai mengawal diet, aktif bersenam dan tidak mempunyai apa-apa masalah jantung atau penyakit kardiovaskular.
Ingat! Jangan bergantung kepada mana-mana suplemen untuk mengawal berat badan anda dan jangan gunakan pembakar lemak untuk jangka masa panjang.
8 Tips Elak Perut Buncit tanpa Produk
Kajian perubatan mendapati, jumlah lemak yang banyak di dalam badan boleh menyumbang kepada pembentukan kanser, penyakit diabetes, masalah kolesterol tinggi dan masalah jantung. Lebih teruk lagi, ia boleh menyebabkan seseorang itu berisiko tinggi untuk menderita dengan pelbagai penyakit sepanjang hidup mereka berbanding mereka yang tidak banyak mempunyai lemak di bahagian perut walaupun mempunyai BMI yang sama.
Di artikel ini dikongsikan beberapa tips yang anda boleh diamalkan untuk mengelakkan lemak-lemak berlebihan di sekitar perut anda.
1. Elak Produk Kurus & Liposuction
Pertama sekali, 'liposuction', pil diet, diet secara ekstrim dan yang sewaktu dengannya sangatlah perlu dielakkan kerana ia adalah untuk kesan sementara sahaja dan ia juga boleh memberi kesan sampingan kepada diri anda. Sebagai contoh, 'liposuction' atau 'sedut lemak' ini boleh menyebabkan pendarahan dalaman, manakala pil diet pula akan memberi kesan kepada sistem saraf dan ia juga mungkin dihasilkan daripada bahan-bahan yang telah di 'ban' atau secara tidak sah.
2. Ambil Oats
Anda disyorkan menambah pengambilan makanan seperti oat yang mana ia rendah lemak, rendah karbohidrat yang tidak baik, dan rendah kalori tetapi tinggi nilai nutrisinya. Oat lebih elok dimakan kosong tanpa gula atau garam sekiranya anda ingin membuang lemak di perut dengan cepat. Walaubagaimanapun, jika anda tidak suka rasa yang kosong dan tawar, anda bolehlah menambah madu atau buah-buahan ke dalam hidangan oat anda.
3. Makan makanan berserat
Makanan serat atau bijirin penuh, buah-buahan segar, brokoli, lobak, dan tomato adalah antara yang paling baik untuk menghilangkan lemak di perut. Makanan ini tidak mempunyai kalori yang tinggi tetapi mempunyai banyak serat fiber, mineral dan vitamin di dalamnya.
4. Makan Hidangan Yang Kecil 4-6x Sehari
Selain itu, untuk mengurangkan lemak di bahagian perut, anda perlulah makan dalam jumlah yang kecil (4 – 6 hidangan) berbanding mengambil 1 – 3 hidangan yang banyak dalam sehari. Dengan berbuat demikian, kadar metabolisma anda akan meningkat kerana metabolisma tidak perlu memecahkan makanan sesukar yang dihadapi sekiranya anda makan makanan dengan jumlah yang banyak. Selain itu, dengan meminum teh atau kopi juga boleh meningkatkan metabolisma anda tetapi haruslah mengawal pengambilan minuman jenis ini.
5. Bersenam 3-4x Seminggu
Salah satu langkah yang paling penting untuk membantu menghapuskan lemak di bahagian perut adalah dengan melakukan senaman sekurang-kurangnya 3 – 4 kali setiap minggu. Latihan senaman ini hendaklah digabungkan dengan diet harian yang sihat, iaitu 50% latihan dan 50% diet untuk penurunan berat badan yang ideal !
6. Kurangkan Stres
Semasa bersenam, anda disyorkan untuk bersenam sambil mendengar lagu atau apa jua jenis muzik kegemaran anda untuk membantu anda fokus semasa bersenam. Muzik dikatakan salah satu langkah untuk membantu anda kekal bertenaga dan sentiasa meningkatkan keseronokan terhadap jadual latihan senaman anda. Ia juga dapat mengelakkan anda dari berasa bosan semasa bersenam.
7. Build a sustainable Plan
Sebagai tambahan kepada tips-tips di atas, anda disyorkan untuk membuat pelan latihan dan diet harian dan mematuhi pelan tersebut setiap hari. Tulis target anda, impian anda, berat badan ideal anda, dan tindakan yang anda boleh ambil untuk mencapai target untuk menghilangkan lemak di bahagian perut anda.
8. Biar Konsisten
Menetapkan target adalah cara yang baik untuk membantu anda sentiasa berada di atas 'trek' yang betul bukan hanya untuk menghilangkan perut buncit, malah untuk kesejahteraan hidup anda sepanjang hayat. Seperti kata pepatah, 'Mereka yang gagal merancang adalah mereka yang merancang untuk gagal'. Dan saya pasti anda semua tidak mahu menjadi seorang yang gagal.
Akhir sekali, memakan makanan seperti pisang, buah anggur, telur putih, kekacang, minyak zaitun, dan buah zaitun serta 100% serat boleh membantu menyumbangkan ke arah penurunan jumlah lemak di perut anda!