Haffiz Razali: From 130kg to 85kg and a Six Pack
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- Nama: Haffiz Razali
- Umur: 20an
- Matlamat: Kurangkan Berat Badan
- Kejayaaan: Kurangkan 45kg dalam 1 tahun.
- Facebook: Haffiz.Razali
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Dari kecik saya memang obese. But I managed to be healthy and skinny after a year of boarding school but unfortunately the weight bounced back. My weight loss wasn't permanent becoz of improper eating habit and not enough exercise. I continued to be obese into my early 20s. So, after graduation in 2009, physical activities like badminton stopped completely. Post graduation, being jobless for months did not help too.
I felt being overweight makes it so much harder to get a job. Employers often see an overweight person as incompetent and incapable to do tasks that would potentially require some (if not a lot) of physical labor. Being jobless and depressed I became a stess eater and spent most of my time in front of the TV. All this resulted in my weight ballooning to a whooping 130kg in 2011.
Every tried to lose weight?
Tak boleh nak kata pernah cuba atau tidak sebab tidak sedar pun diri tu dah morbitly obese. But I bought Kevin Zahru's eBook in the forth quater of 2011. Unfortunately, as I lacked motivation, I did not stick to them.
... I wasn’t able to walk/stand/sit/drive for months after the spinal injury and if i continue to play badminton at 130kg, I would risk legs paralysis ...
One day I twisted my spine while playing badminton, then only I realized that I have to seriously lose weight. I wasn't able to walk/stand/sit/drive for months after the spinal injury and I was really scared that if i continue to play badminton at 130kg, I would risk legs paralysis.
Here, I decided to really turn things around and got serious about losing weight. That and mental torture from my girl BFF. LOL, Lemas asek kene berleter pasal suruh lose weight. :)
How did I finally manage to lose 45kg?
Let me use Kevin's eBooks to illustrate how each helped me along my journey:
eBook 20 Pelan Diet Malaysia definitely helps a lot in terms of getting to know the general idea of what to eat, how many calories of foods from different types of diets mamak, melayu, western, the serving sizes etc. Theres also a "Pelan Diet Anda" which is obviously more than useful. I've used that template to plan out my 5-7 meals throughout my initial stages of losing weight (130kg to 101kg). Other than these diet examples, tips included in the eBook ,ensured me of eating cleaner.
eBook 45 Craving Tips basically taught about eating wholefoods rather than simple carbs such as fast food, and sugary drinks which tend to make you hungry quicker. Drinking water throughout the day really helps in controlling your hunger and blood sugar levels. Eventually, you would feel that a pinch of sugar is already too sweet ;) Endorphin release aout 10-15minutes into your cardio session, can really help suppress hunger too while making you feel good. Yeah, always include protein in your meals especially your breakfast/lunch/dinner as to make you full longer and repair muscles after an intense strength training session.
eBook How to Lose 5kgs in 5 Weeks tells me how to safely losing weight every weight and maintain the weightloss streaks. In my experience, I have lose 1kg (or more) per week for 12 consecutive weeks. Losing 1kg every single week, motivates me to keep working hard,eat clean and most importantly appreciate my weight loss.
eBook Abs & Exercise gives a general idea on what kinds of exercises I can do to burn calories. What everyone should know is that u have to do both cardio and strength training where strength training in particular increases your BMR as you increase your lean muscle mass which translates to burning fat throughout the day. And there's a 6-packs chapter. :) Just follow what Kevin Zahri says, ie reduce fat, do regular core exercises, you can get them.
My personal diet tips?
- 4 meals a day (Breakfast, lunch,Pre-workout meal, Post-workout meal).
- Glucosamine/Chondroitine as supplement for regular cartilage strength maintenance.
- Not taking any protein supplements, natural protein sources is enough for my body aesthetics goals. Wanna get sprinter-like or quarterback-like build. :)
- 1.5 litre bottled water in the car, in my room, under my desk.
- Minimal daily sugar intake.
- 1 cup of rice (for lunch) a day. I do not need as much carbohydrates since i do not run long distance that regularly.
- Reduce food that are fried, including kuih-muih
What about exercise and lifestyle?
- 3-4 training days a week (35minute 5km run on treadmill or 17kph HIIT Sprints + targeted muscle-group training)
- For every 1 hour of sitting, stand for 45-60 minutes.
- Basically I walk or stand a lot.
- Engage in badminton sessions with friends 3 times a week
- 7-10 km run in the weekends with friends
- Sometimes i go for Zumba class...yeah i know, not really a "guy" thing to do but i enjoy it ;)
5 Tips for those looking to lose weight?
- Include protein/fiber/veggies in your meals.
- Limit your sugar intake.
- Try to make your food "healthier", dont obsess about eating "clean" all the time, make your meals "cleaner" instead.
- Jadikan exercise as a part of your lifestyle, both cardio n strength training (bodyweight is sufficient).
- Also weight training for girls. Do not worry, you dont have enuff testosterone to "bulk up".
Petronas HR Day Health Talk
Berikut adalah beberapa gambar daripada sessi health talk bersama Kevin Zahri untuk HR Day bersama kakitangan Petronas di Twin Towers, KLCC.
Guna Minyak Kelapa Untuk Kurangkan Berat Badan?
Memang tidak boleh dinafikan bahawa santan daripada buah kelapa mempunyai reputasi yang memang buruk dalam soal penjagaan kesihatan dan kawalan berat badan di Malaysia. Kenapa? Kerana ia tinggi dengan lemak tepu dan lauk-lauk seperi nasi lemak memang tinggi kalori. Tapi tidak semuanya negatif.
Samalah seperti buah fakta menarik durian sebelum ini, jom kita lihat fakta menarik buah kepala dalam pengurusan kesihatan diri.Read more
What I Ate When I Was Losing Weight
By Jolynn Martin
Sometimes people ask me what I eat everyday just for an idea of what to eat. Today I'll share with you my daily menu from Monday to Sunday when I was losing weight. I always eat 3 times daily with a snack or two in between my main meals. I usually eat every 3 to 4 hours depending on how busy I am. Skipping meals will do the body no good. You need food for fuel so that your body will burn more fat for energy instead if muscles. Go for complex carbohydrates, good quality protein, fibre and healthy fats.
Monday
- Breakfast: 2 slices of wholemeal bread with 2 half-boiled eggs accompanied with a cup of unsweetened coffee.
- Mid-morning snack: A glass of low-fat milk.
- Lunch: A cup of brown rice, a piece of deskinned chicken breast and mixed vegetables tomyam soup.
- Evening snack: One green apple.
- Dinner: A cup of brown rice, simple stir-fried deskinned chicken breast with mixed vegetables.
Tuesday
- Breakfast: A bowl of cooked oats flavoured with a glass of low-fat milk and 2 teaspoons of organic honey.
- Mid- morning snack: A cup of low-fat yogurt.
- Lunch: A cup of brown rice, deskinned chicken breast curry with mixed vegetables.
- Evening snack: A handful of raw mixed nuts.
- Dinner: A cup of brown rice, deskinned chicken breast soup with mixed vegetables.
Wednesday
- Breakfast: Oat pancakes accompanied with a cup of unsweetened coffee.
- Mid-morning snack: A glass of low-fat milk flavoured with some dark chocolate powder.
- Lunch: Deskinned grilled chicken breast slices with raw salad leaves and tomato slices wholemeal sandwich flavoured with 1 tablespoon of BBQ sauce.
- Evening snack: A cup of low-fat yogurt.
- Dinner: A cup of brown rice, ginger steamed fish with stir-fried mixed vegetables.
Thursday
- Breakfast: Ommelette wholemeal sandwich accompanied with a cup of unsweetened tea.
- Mid-morning snack: A handful of dates.
- Lunch: A cup of brown rice, spicy grilled chicken with simple stir-fried mixed vegetables.
- Evening snack: A glass of low-fat milk.
- Dinner: Grilled chicken salad with diced potatoes.
Friday
- Breakfast: 2 half-boiled eggs with 2 slices of wholemeal bread and a glass of low-fat milk.
- Mid-morning snack: One green apple.
- Lunch: A cup of brown rice, grilled fish and stir-fried mixed vegetables.
- Evening snack: A handful of mixed raw nuts.
- Dinner: Deskinned chicken breast and raw salad wholemeal sandwich with 1 tablespoon BBQ sauce to taste.
Saturday
- Breakfast: Oats and banana slices porridge cooked in a glass of low-fat milk.
- Mid-morning snack: Egg ommelette.
- Lunch: Spicy grilled chicken, mashed potatoes and a bowl of salad with low-fat plain yogurt as a salad dressing.
- Evening snack: Fresh fruits salad.
- Dinner: Wholemeal bolognese pasta cooked with deskinned minced chicken breast and lettuce leaves.
Sunday
- Breakfast: Egg ommelette wholemeal sandwich.
- Mid-morning snack: A handful of dates.
- Lunch: Wholemeal spaghetti soup with deskinned chicken breast slices and mixed vegetables.
- Evening snack: 1 piece of fruit.
- Dinner: A cup of brown rice, sweet and sour fish with mixed vegetables.
I usually cook my own meals so that I get to control my food portions and serving sizes. I use no more than 1 tablespoon of oil when I cook. For my curries, I replace coconut milk with low-fat milk or low-fat plain yogurt. Healthy eating need not be boring. You just need to be slightly creative and look out for healthier ingredient alternatives. I also cook 1 day in advance to save time, so I only need to reheat my food the following day. You can also cook your meals in bulk, freeze them and then reheat them when required. Good luck in planning your meals!
Difficulties in Losing Weight? Hypothyroidism May Be the Culprit
Have you ever tried losing weight but all your efforts were in vain? You eat the recommended amount of macronutrients and micronutrients for your body weight in order to lose weight, you exercise and lead an active lifestyle yet you are not losing weight. Could this be due to an underactive thyroid?
An underactive thyroid or hypothyroidism is commonly caused by thyroiditis (inflammation of the thyroid gland). The thyroid gland is situated in front of the neck just below the larynx (voice box) and it uses iodine to release hormones that control your metabolism.
An underactive thyroid means that your body’s metabolism is slower than normal people, therefore making weight loss even harder. However, weight loss is still possible for people with hypothyroidism.
What causes hypothyroidism:
- Iodine deficiency
- Body’s immune system attacks thyroid gland
- Cold or any lung infection
- Pregnancy
- Reaction of the body to certain drugs
- Birth defects
- Radiation treatments to the neck or brain for cancer treatment
- Radioactive iodine initially used to treat an overactive thyroid gland
- Surgical removal of any or all part of the thyroid gland
- Excessive bleeding during pregnancy or childbirth which damages the thyroid gland
Symptoms of hypothyroidism:
- Constipation
- Extreme sensitive to cold
- Fatigued
- Heavier menstrual periods
- Joint or muscle pain not caused by exercise
- Paleness and/or dry skin
- Depression
- Thin, brittle hair or fingernails
- Weak body
- Gains weight easily despite eating healthily and exercising
If left untreated, symptoms will include:
- Terrible sense of taste and smell
- Hoarseness of the voice
- Puffy face, hands and feet
- Slow speech
- Thickening of the skin
- Thinning of eyebrows
If you have more than 5 of the symptoms above, please see a doctor for treatment to replace your lack of thyroid hormone. This is a lifelong therapy because you must take thyroid hormone replacement for the rest of your life although your thyroid hormone levels will temporarily return to normal.
Additionally, you can also increase your intake of foods containing iodine, but be mindful to prevent overconsumption of foods containing iodine because that will only impair the thyroid gland’s function in the long term or worse, result in coma. You actually need less than a teaspoon of iodine in your entire lifetime for good health. 150 micrograms of iodine daily is enough to meet the daily requirement.
Some foods that contain iodine:
- Dried seaweed
- Cod
- Potato with peel
- Milk
- Shrimp
- Tuna
- Eggs
At the moment, there is no known way to prevent hypothyroidism. If you think you may have hypothyroidism, please see your doctor to run some tests. Once you are confirmed to have hypothyroidism, please talk to your doctor regarding thyroid hormone replacement therapy.
Gambar Sessi Jom Kurus 1 Feb 2013 di Kota Bahru, Kelantan
Buat kali pertama, KevinZahri.com anjurkan sessi Jom Kurus di Kota Bharu Kelantan. Berikut adalah gambar-gambar dari sessi bersama peserta-peserta dan AJK kelab rekreasi Kementerian Belia dan Sukan, Kota Bharu.
Drinking Too Much Water May Be Dangerous
Have you ever been told to drink more than 6 litres of water a day? I definitely have. In fact, I know some people who even drink more than 10 litres of water daily. What are the risks of drinking too much water within a short period of time? Is there ever such a thing as drinking too much water?
Water is a basic necessity for human survival. However, the human body is known to be able to survive for at least 2 days without water. Water is used by the body for numerous biological processes which include digestion, blood circulation, nutrient transportation, body temperature maintenance and many more processes. In addition to that, drinking water is definitely better than drinking carbonated drinks and sweet drinks because it does not contain empty calories (calories that do the body no good). Water also rehydrates your skin and assists the functionality of the kidneys as well as helps maintain normal bowel movement.
A question that seems to popup in most people’s mind is, “How much water do I really need daily?”
How much water do I really need daily?
Well, it really depends on your current health, your daily activities and where you are (climate). We lose water from our body daily through breathing, sweating, urinating and passing our bowels. Because of this, we must drink enough water to keep our body well hydrated. Please note that foods also contribute to our daily water intake. The Institute of Medicine recommends that men drink about 3 litres of water daily, and women drink about 2.2 litres of water daily. There is also the well-known adage of drinking eight 250 ml glasses of water daily.
What happens if we drink too much water?
Water intoxication or water poisoning or dilutional hyponatraemia occurs when the normal balance of electrolytes in the body is pushed beyond safe limits. This may cause a fatal disturbance in brain functions. This is caused by drinking too much water within a short time or intensive workouts done over a period of a long time without replenishing the body with electrolytes.
When this happens, the sodium level in the bloodstream is already extremely low. Sodium is an electrolyte that regulates the amount of water around and in your cells. Too little sodium and too much water in the body causes the cells to swell which will result in mild to severe health problems. Mild symptoms of dilutional hyponatraemia include headache, nausea, muscle spasms and cramps, dizziness, fatigue, restlessness and vomiting. Severe symptoms of dilutional hyponatraemia include coma, seizures, hallucinations, swelling of the brain, respiratory arrest and even death.
There is nothing wrong with drinking lots of water over a period of one day because of the natural process of water loss from our body. However, drinking too much water within a short time or drinking too much water when exercising non-stop for more than 3 hours will place undue stress on the heart and kidneys. Have you ever noticed how your heart tends to beat harder when you drink 3 glasses of water at one go? Have you ever notice how light-headed you feel when drinking too much water during a marathon?
A rule of thumb to see that you’re drinking enough water is via the colour of your urine. Well, I definitely won’t be placing a picture of my urine samples here. If your urine is clear or slightly yellow, then that means you’re hydrated. Too yellow? Better drink up your plain water then.
Personally, I don’t drink too much water daily because I find it annoying to go to the toilet every 30 minutes. As long as my urine is clear or slightly yellow, I know I’m hydrated. I drink more water when I exercise or during a hot day. Besides, I don’t want to stress out my kidneys and heart in the long term by drinking too much water than what my body requires.
Serina Redzuawan: Artis Jemputan untuk Jom Fit 24 Feb 2013
Untuk sessi Jom Fit pada 24 Feb 2013 di TTFC, KLCC, pelakon dan pengacara TV terkenal Malaysia, Serina Redzuawan, akan join sessi senaman 3 jam bersama-sama. Kalau belum sign-up, layari laman web rasmi Jom Fit. Cuma RM40/pax.
Jom Fit: Dance Extravaganza with Atilia Best Solo Video
Best Solos video performances dari sessi senam aerobik Jom Fit Dance Extravanganza bersama Atilia di TTFC, KLCC pada 27 Januari 2013.
Gambar Jom Fit Dance Extravaganza bersama Atilia
Berikut adalah beberapa gambar sessi senam-aerobik 3 jam Dace Extravaganza bersama Atilia di TTFC, KLCC yang berlangsung pada 27 Januari 2013. Untuk kesemua gambar-gambar dan video, sila layari laman web facebook.
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Gambar Jom Kurus 26 Januari 2013 di Prince Court
Berikut adalah gambar-gambar dari sessi Jom Kurus bersama Kevin Zahri di Prince Court Medical Centre, Kuala Lumpur dari 26 Januari 2013. Untuk maklumat jadual sessi-sessi berikut, sila layari laman web Jom Kurus.
Atilia Guest Selebriti Untuk Jom Fit Dance Extravaganza
Untuk sessi Dance Extravaganza Jom Fit 27 Jan 2013 di TTFC, KLCC, kami sangat excited dengan kehadiran penyanyi terkenal Atilia. Jumpa di sana. Kalau belum daftar lagi, layari laman web Jom Fit.