10 Cara Tambah Pengeluaran Kalori Tanpa Bersenam
Bagi anda yang memilih untuk tidak bersenam atau yang mencari cara untuk membakar lebih kalori, di bawah ini terdapat beberapa cara mudah untuk menambah pengeluaran kalori anda.
- Naik tangga setiap larian tangga boleh membakar sebanyak 5 kalori. Walaupun hanya 5 kalori, lebih baik daripada tiada langsung.
- Letakkan kenderaan anda jauh memaksa anda lebih berjalan. Pada dasarnya, berjalan di mana sahaja dan pada bila masa yang boleh.
- Makan dengan lebih kerap. Dengan makan lebih kerap, sememangnya amalan yang patut dilakukan, badan anda akan selalu mencerna makanan dan menjadi lebih aktif.
- Makan makanan pedas. Ini memanaskan badan anda, menyebabkan ia membakar kalori lebih banyak lagi.
- Hubungan kelamin (seks) adalah senaman yang baik dan dapat membakar banyak kalori.
- Ketawa. Boleh mengurangkan stres dan juga membakar kalori.
- Kopi dan suplemen metabolisme lain dapat menolong menambahkan pengeluaran kalori.
- Bermain dengan anak-anak anda. Bukan sahaja dapat merapatkan hubungan keluarga tetapi senaman yang bagus juga.
- Jalan-jalan di pusat membeli belah juga bagus. Lebih anda berjalan, lebih banyak kalori dibakar.
- Melakukan kerja rumah. Cuci rumah, basuh baju dan lain-lain kerja rumah adalah salah satu cara bersenam juga.
Sexercise? Tahukah anda bahawa 30min hubungan kelamin (seks) dapat bakar 100 kalori atau lebih?
Nak Kurus? 10 Kesalahan Diet Paling Besar
Kevin Zahri
Dalam kebanyakan seminar-seminar dan email soal-jawap tentang diet, berikut adalah antara mistake yang sering diulang. Kesalahan diet berikut TIDAK akan membantu anda kurangkan berat badan. Jadi pastikan anda tidak amalkan mistake berikut.
1. Skip hidangan.
Jangan skip mana-mana hidangan. Lagi-lagi sarapan pagi. Rugi! Sarapan tu penting untuk mencetus metabolism harian anda. Jangan tunggu sampai di ofis baru nak makan. Makan sarapan first thing in the morning.
2. Cuma makan 3 hidangan sehari.
3 Hidangan TAK cukup untuk 1) mengawal nafsu makan dan 2) tingkatkan metabolism. Paling kurang makanlah 5x sehari. Ini tak kira samada anda ingin kurang, maintain or tambah berat badan. Makan malam pun boleh as long as you budget dalam keperluan kalori seharian anda.
3. Makan tak cukup.
Jangan jangan jangan tak makan. Nanti metabolism anda jatuh dan anda bukan sahaja melapar diri dan rugi pembakaran kalori. Kalau DCR anda 2,000 kalori sehari, paling kurang makan dalam 1,200 kalori. Yang penting makan kerap untuk kawal nafsu.
4. Elak nasi.
Saya sendiri pun makan nasi 2x sehari. Nasi adalah sumber karbohidrat yang baik. YES memang boleh menggemukkan kalau berlebihan tapi oats, buah atau roti pun boleh menggemukkan kalau berlebihkan. Nak makan nasi, jangan lebih segenggam tangan untuk satu hidangan.
5. Ikut diet membuta.
Ramai yang suka ikut trend-trend diet terkini seperti blood type diet, aktins, high protein dan lain-lain. Bagi saya, tiada masalah mencuba tapi jangan ikut membuta. Pastikan anda faham dan mempersoalkan fakta sains di sebalik setiap diet. Macam dalam agama juga. Kita tidak ikut membuta, setiap seruan ada hikmahnya.
6. Harapkan makanan tambahan dan produk kurus.
Tiada masalah dengan suplemen atau makanan tambahan TAPI jangan bergantung kepada produk-produk tersebut untuk menjadi pembela kesihatan anda. Pastikan diet keseluruhan dah baik, kehidupan yang cergas (tak semestinya bersenam) dan gabungkan dengan makanan tambahan. Barulah berkesan.
Contoh: Saya tiada masalah dgn penggunaan herbalife atau mana2 produk meal replacement. Tapi ia juga makanan dan bukanlah produk ajaib. Cuma kosnya tidak munasabah untuk penggunaan jangka masa panjang di Malaysia. Saya prefer whey protein – lebih ekonomi.
7. Tak tahu keperluan kalori diri.
Macamana nak kawal makanan kalau anda tidak tahu keperluan kalori seharian (DCR) anda. Nilai DCR seseorang adalah unik dan bukan angka anggaran or average. Pastikan anda kenalpasti DCR anda.
8. Elak makanan tempatan.
Saya sendiri pun makan di mamak hari-hari. Gaya hidup saya sememangnya Malaysian. Tiada masalah makan makanan kita selagi ia selari dengan keperluan kalori anda. Makanan barat seperti pizza, pasta, sandwich, meatballs pun boleh menggemukkan.
9. Terlalu fokus kepada satu perkara.
Ada yang ingat makan oats semata-mata boleh kurus. Atau minum air kosong sahaja. Diet yang baik bukanlah bergantung kepada satu atau dua makanan/minuman. Ia merangkumi kesemua pilihan harian dan jangka masa panjang.
10. Diet jangka masa pendek.
Bila dengar perkataan diet, ramai anggap ia sebagai suatu program 12 minggu atau short-term tapi tu SALAH. Diet sepatutnya menjadi amalan sepanjang masa. Definisi “diet” pun adalah “amalkan pemakanan”. Jadi pastikan anda amalkan diet anda bukanlah untuk short-term tetapi sepanjang hayat.
Amalan diet saya SAMA dari january 1st sampai Disember 31. Ia amalan gaya hidup yang TETAP dan bukan program 12 minggu.
Teaser: Razzee Razzaq's Amazing Weight Loss Story
Salam and good evening kevin,
My name is razie and i'm 28 years old. I just wanna say thank you for giving me the opportunity to share with you my weigI think it would be much more appropriate to share this with you since I
got all the knowledge about weight loss management from your writing.
So, in the attachment you will find the my before & after picture. For my story, i will email to you later.
tqvm kevin for sharing all your knowledge with us in order to fight obesity.
I am 40 years and lost 10kg in 3 Month
- Name: Aminudin bin Abdul Rahim
- Age: 40 Years
- Goal Weight Loss
- Achievement: Lost 10kg in 3 Month
Hi Kevin
First and foremost, I would like to thank you for the knowledge that you have shared. It really gave me the breaking point to my yoyo weight problems. I always have this issue of reducing my weight and then putting it on again. I am moderately active in sports (plays badminton once a week) but somehow it does not really help me with weight loss. After joining your workshop and understanding calories then I really know how to maintain or reduce my weight. Being active in sports now becomes a supplement in managing my calories.
After joining your workshop and understanding calories then I really know how to maintain or reduce my weight.
Working in Miri, Sarawak
I was originally working in Cyberjaya before I moved over to Miri Sarawak. For the first 3 months, I did not manage my eating habits well. Roti Canai, Roti Nan, Capati, Teh Tarik, Mee Jawa, Chicken Wings, etc etc are my daily menu. My company organized a health month and I did a health screening somewhere in November 2011.
To my surprise, my readings were really off the chart, everything! Weight at 78 kg (overweight for my height of 1.71 cm), tummy 100 cm, BMI, blood sugar (10.5), Cholesterol, blood pressure at border line (pre-hypertension). That really woke me up! Cannot be like this! I am going to be 40 next year.
The health organizer approached me and asked me to join your workshop. I sign up and that where the CHANGE begins…. Jeng jeng jeng… I also started reading your e-books starting with the 5 kg in 5 weeks of weight loss.
Post Weight Loss Workshop Diet and Exercise
After attending your workshop, I did the extreme. I STOP totally, the daily tea breaks habits and also my bad eating habits. My dislike of vegetables also changed 360 degrees. I become a fan of vegetables. I followed your advice to:
- eat more fruits & vegetables
- eat half portion of rice
- took half teh tarik
- eat more frequently.
I also make habits of parking further away to walk more and increase my weekly exercise (play futsal 2 times a week, badminton, weekends jogging & bowling which is my favorite sport). In the beginning, it was quite hard because I am not used to these intense activities, especially futsal. One time after finishes playing futsal, my hands are shaking.
My wife also says that I am obsessed with you because I keep on talking about what you do :) Even when I am driving from KL to JB when I stop at the R&R, I will buy fruits for snacks. I also never forget to give myself an off day.
The New Me - From 78kg to 67kg
All these changes I have made really help me a lot:
- I manage to reduce my weight to 67 kg
- Tummy to 87 cm (somewhere in Jan 2012)
- My blood sugar reduces to 5.4
- No more hands shaking after futsal, I can last for an hour with no issues!
Reward and Sharing My Knowledge
I feel great and people come to me saying that I look young. That’s the best part.. haha.. perasan pulak. Also because of this change, my wife starts following my diet. I created an excel sheet to calculate BMR (attached) and share this with my family & friends. I also need new clothing’s as the old ones are too big. Pants are 3 inches too big now!
M.Zulkifli - Before & After: How I Lost 10kg
- Name: M.Zulkifli
- Goal Weight Loss
- Achievement: Lost 10kg in 1 Year
- Twitter: @mzulkifli
- Official Website: mzulkifli.com/
How? Well, through bloody hard work, that's how.
But honestly, I thought it was an impossible task doing it on my own without the help of one of those fat-sucking treatments with a celebrity face on it. Oh yes, I did consider paying a bunch of money to do exactly that, but I never made the phone call, which has proved to be the right decision. (Also, I can't imagine going into one of the outlets and saying, "can flatten my tummy ah?")
I've also had a few false starts these past couple of years. In late 2010, I decided to basically cut down on my meals, and it did work for a while. I also bought the exercise bike and treadmill, but those became very expensive clothes hangers after a few months.
But the road to seriously losing weight started approximately one year ago when I took up running. I've blogged about it, so clickHERE to read about exactly why I run.
I actually didn't put any target on the amount of weight I wanted to lose or even the time frame. I wanted to get into shape without that extra pressure. And as you know, I have fallen in love with running during the process.
But after a few months, I had gone down 5kgs to 87.5. Then it became 86. All this through running and cutting down on all the makan a little. No supplements or personal training.
Breaking my weight loss plateau
Then came the hardest part; for the longest time, I simply couldn't dip below the 85kgs barrier. It would almost be there, but for some reason, it would go up again. This despite all the extra mileage I was putting into my running. I honestly thought it couldn't be done.
But a couple of months ago, I started going to the gym on a regular basis. Ah yes, the gym. It's been ages since I joined a proper club. Even when I worked out, I basically used the mini gym set I have at home comprising a few dumbbells, a barbell with weights and a bench.
But with a proper gym, I was instantly motivated to zap the fat and pile on the muscle. Chewah.
And guess what? I got on the weighing machine yesterday and saw that I have lost 10kgs since April last year. At 82.5kgs, I am still 3-4kgs off my ideal body weight, but I do feel great.
My Exercise Routine, Diet and Supplements
And here's my current routine and eating habit: I take one type of supplement from GNC, workout at the gym three times a week (30-40mins of weights & 25mins of cardio), run three times a week (3-6km on average), stay away from roti canai and nasi lemak, and eat healthier snacks. Support from the fam is also crucial. And yes, I read a lot of health magazines!
The downside? I need new clothes! Jeans, shirts, t-shirts, the works. And the steak houses are rather upset with me now. Haha.
A lot of work still needs to be done though; especially when it comes to getting rid of those pesky love handles. Perut ni memang tak reti bahasa!
A lot of work still needs to be done though; especially when it comes to getting rid of those pesky love handles. Perut ni memang tak reti bahasa!
10kgs lost might not be a big deal to some of you out there, but more than anything else, it proved to me that the impossible could definitely be, doable
Aravind Teoh: Getting ripped from 120kg to 67kg in less than 6 months
- Name: Aravind Teoh
- Age: 30 Years
- Goal Weight Loss
- Achievement: Lost Over 50kg in 6 Month!
I'm Aravind Yeoh 30 years old from Taiping, Perak. Here I would like to share my journey of getting ripped from 120kg to 67kg in less than 6 months.
Obese since childhood
I was seriously obese since my childhood. And losing fat in Malaysia is just impossible for me because Malaysia is the heaven of food (although I'm a vegetarian). My favourite food was always carbohydrate (bread and noodles). I could eat 5 roti canai or 4 wanton mee or 6 packets of nasi lemak or a large pizza (extra cheese) at a time without feeling full. There were times where I felt embarrassed with my size and weight especially getting clothes to fit my body. I don’t really know how to dress for a public event and was quite reluctant to join in social activities.
..My waist line was 50 inches. My wakeup call was when I experienced some chest pain in 2009...
I never dream to have a ripped body with 6 packs as I have now. My waist line was 50 inches. My wakeup call was when I experienced some chest pain in 2009. But I just ignored it. My elder sister started a slimming programme with Herbalife but no result after few months. So I told myself and very determined that I'm going to start my own workout routine after watching the reality show The Biggest Loser. Bob and Jillian’s words were always in my mind-there’s no short cut to losing fat and being healthy. I started to look for information. My father also gave me some guidelines because he was a body builder and Mr Perak 40 years ago.
The Learning Process
I searched for informations in the internet and the most important thing is I bought Kevin’s book Fitness 24/7. It was my bible and helped me a lot. I learned how to count my BMI, BMR, and DCR. And when I told my family that I will take 1 year to lose weight, everybody was laughing and teasing me.
My Transformation Training Guide
I started to do some cardio exercises at home like cycling, hiking, brisk walking, and swimming in the morning before breakfast (to burn fat rather than glycogen) and another 30 mins in the evening. I would change my workout routine every 6-8 weeks to avoid hitting plateau. I did lots of HIIT cardio and cross fit training. My weight dropped fast within the first 2 weeks (12kgs). But after that, my weight just stopped going down. So I decided to join gym. We don't have a good gym or professional trainer in our small town. I spend 2 hours (2.5 hours the most) in the gym (with the old school and homemade equipments). My first 30 mins will be either on treadmill or cycling. Then I continue with weight training.
My Weight Loss Diet Plan
After I started my workout routine, I change my diet totally. No more refine carbohydrate. My diet consists mostly on varieties of vegetables, fruits, grains, nuts and legumes. I challenged and pushed my daily calories intake from 3000 calories to less than 2000. I learned a very good lesson regarding food. Good and bad food, vitamins and minerals, anti-oxidant and free radicals in food. Even my neighbors were shock to see my new ripped body. My daily food during my ripping period is as below:
- 8.30am (breakfast): Protein shake or oat with Milo or cereal with milk or blended mix grains (brown rice, black and white sesame, almond, Brazilian nut, walnut etc with little bit of molasses.)
- 11.00am: Snack. 1 hand-full of mix nuts or 2 fruits orange and green apple
- 1.00pm (lunch) : Boiled vegetables and egg(broccoli, cabbage, spinach, carrot, tofu, especially bright colours vegetables)
- 3.30pm: Protein shake
- 6.30pm: Fresh fruits or yogurt or healthy cookies(fiber cookies)
- 9.00pm (dinner): Boiled vegetables or blended fresh fruits with vegetables.
- Overall: lots of green tea.
Supplements?
My diet sounds very boring but fortunately I can accept them and suppress my appetite well. My supplements are protein powder (whey protein) and multivitamins tablet. I tried other gym supplements before such as the Nitric-Oxide (pre-workout supplement) and Fat Burner (Lipo-6 and Total Lean), but all these didn't help me at all but only gave me bad side effects. So from my experience, there's no short cut to get a good ripped body except the correct way of eating and proper workout.
there's no short cut to get a good ripped body except the correct way of eating and proper workout.
Before and after photos
I would like to attach 2 photos of myself, my present picture and myself few years back(very unfortunately I didn't take a photo of myself before I started my workout routine because I don't like to see my own body. I never thought it would be so successful). The only left for memory is my extra flabby skin at my waist and thigh area.
People had a hard time believing that I could lose such a large amount of weight in such a short time frame. People always asking me how difficult it is to achieve my goal and I always answer them it’s not difficult at all if we have the strong determination and understand our own body and the food we eat. Now I feel great, energetic, so much healthier and more confident in myself to motivate others.
Determination and Self discipline
And I would like to tell everyone that I was seriously obese since my childhood and I did it, so does everyone. We just need a strong determination and good self discipline.
*(I do not recommend others to follow my diet without understand your own body needs.)
Coming Soon: Aravind Teoh Lost Over 50kg
One of the most rewarding part of my job is always to meet those who have managed to change their lives due to the things that I do.
I was in Penang a couple days ago conducting a corporate weight loss program for Petronas Dagangan. I was approached by Aravind Teoh who shared his inspiring weight loss story. I was very happy to hear that he used my Fitness 24/7 as part of his journey.
Khairun Turun Berat Badan 47kg Dalam 8 Bulan
- Nama: Khairun Khalik Bin Yusof
- Umur: 27 Tahun
- Goal Kurang Berat Badan
- Achievement: Turun Berat Badan 47kg Dalam 8 Bulan.
- Twitter: @iAmKhalique
Salam,
Kisah saya ni sekadar berkongsi kepada semua dan semoga mampu mencari kekuatan dalam diri anda semua untuk menurunkan berat badan. Setiap manusia mempunyai titik mula untuk mencapai sesuatu. Namun begitu, terpulang pada empunya badan untuk mencari kekuatan tersebut seterusnya menjadi pendorong dalam hidup.
Sebelum ini, saya tidak pernah mengambil peduli berat badan dan kesihatan saya. Sebab saya sentiasa ceria disamping keluarga tersayang. Berat badan saya menurun selepas berada di asrama pada umur 16tahun (tu pun sebab duduk asrama). Lagipun saya memang aktif bersukan masa di sekolah. Setelah tamat tingkatan 5, saya tidak bersukan dan berat badan meningkat secara mendadak. Tapi seperti iklan tv (aiman tak kisah), saya pon tak kisah dengan berat badan saya.
Saya meneruskan pengajian di kolej dan menjalani hidup yang semakin tak sihat. MAKAN,TIDUR,BELAJAR,DATING & lain - lain.
Saya pon tak kisah dengan berat badan saya. Saya meneruskan pengajian di kolej dan menjalani hidup yang semakin tak sihat. MAKAN,TIDUR,BELAJAR,DATING & lain - lain.
Saya berazam menurunkan berat badan pada tahun 2010. Hampir mencuba segala produk tapi tak berjaya. Bekas tunang pula asyik tegur je. Tapi masuk kanan keluar kiri. Namun begitu, langit tidak selalu cerah (ayat novel) ditakdirkan Allah saya putus tunang (mungkin sebab gemuk sangat). Sejak dari itu saya berazam untuk terus menurunkan berat badan.
Rahsia Kejayaan Kurang Berat
Perkara yang penting dalam diet adalah menjaga intake kalori makan.(key of success). Diet bukannya tidak makan, cuma kene tahu apa makanan yang diambil dan kalori makanan tersebut.
Segala diet pemakanan ada dalam ebook Kevin dan anda perlu rajin membacanya. Lagipun semua orang pakai smartphone sekarang. Masuk saja dalam smartphone tu.
Selepas 8 bulan berhempas pulas bermain di gym MATRADE (office punye je) semuanya berbaloi. Alhamdulillah, dan kini saya masih meneruskan untuk menurunkan berat badan hingga tahap ideal.
Saya ingin berterima kasih pada Kevin diatas penghasilan ebook kurangkan berat badan yang banyak membantu.
Terima kasih!
What is H.pylori
HELICOBACTER pylori, also known as H. pylori is a major etiological agent in gastro-duodenal disorders.
H. pylori infection is now recognised as the causal agent of chronic gastritis and gastric or duodenal ulcers. It infects the stomachs of around 60% of the world’s adult population, with prevalence reaching 95% in many developing countries.
Globally, stomach cancer is the second most common type of cancer with the Japanese and Koreans suffering the highest incidence rates.
Eating raw food and drinking contaminated water are the common ways Malaysians contract H. pylori, which is also found in the saliva and hence, may spread through mouth-to-mouth contact.
However, not every infected person develops ulcers. Our immune system can be a major deciding factor.
What is the common cause of Helicobacter Pylori
- Heartburn (acid reflux)
- Bloating, constipation, and flatulence since this bacterium interferes with our stomach acid levels
- Feeling nauseous after a meal
- Gum disease and halitosis (bad breath) since the bacterium also live in the mouth and dental cavities
- Muscle loss and/or weight gain because the bacterium can adversely affect production of stomach acid needed to digest proteins and fats
- Pain from inflamed or damaged stomach wall (ulcers)
The presence of H. pylori can be confirmed by doing a breath test, blood antibody tests and/or stool antigen test. More sophisticated examination includes the urea-breath test as well as the endoscopic biopsy which is used in more serious cases. Earlier detection is better than cure.
10 tips Eat Less, Live Longer
We all pretty much know that in order to weigh less, we need to eat less with healthy balance diet. Whether you’re trying to lose weight or not, almost anyone can agree the potential benefit of living longer is a great plus to cutting a few calories! However, this isn’t always the easiest thing to do. Here are a few helpful hints to trim your daily intake without going hungry.
- Eat less. More often. Rather than eating large meals, chop up your eating into smaller portions throughout the day.
- Check out your portions. Most restaurants serve almost double the recommended serving size of a dish, so ask to wrap up half your plate before you begin eating. You likely won’t miss it!
- Eat more slowly. Studies show that people who eat faster weigh more than those who chew more slowly and pause between bites. Drinking a full glass of water before each meal can also help curb calories.
- Eat less processed foods. More natural foods tend to fill you up better, as they often contain more fibre and healthier fats. Instead of potato chips, go for carrots. You’ll get the crunch and satiating tasty zing without the Trans Fats.
- Eat vegetables before the main course. Whenever possible, I'd make sure to have an ample serving of a vegetable (you get very few calories for the amount you eat) before eating the denser main course--often a meat or fish. You'll need less of the dense stuff to be happy.
- Kick the sugar habit. If you drink sugared soft drinks, replace them either with their diet counterparts or water. This can make a very, very big difference.
- Reduce the amount of salty food and soup. A lot of s salty food make you want to eat and drink even more. Besides this, salty food always cause water retention problem.
- Cut out the alcohol. Full of empty calories, this may not be the most desirable part of your diet to cut, but likely the healthiest. If you do indulge, make it a once-a-week treat, not a daily event.
- Drink more water during the day. Water always helps to burn off few calories.
- Don't eat right before going to bed. We should avoid late dinner or supper and eat before 7.30pm. Late dinner and supper always increase the calories.
Ridwan Mustafa: Kurang Berat 30kg Dalam 8 Bulan
- Nama: Ridwan Mustafa
- Goal Kurang Berat Badan
- Achievement: Berat Kurang 30kg Dalam 8 Bulan.
Kisah ini dicatat atas kesedaran untuk berkongsi cerita dan rasa bagi mereka yang mempunyai masalah berat badan berlebihan. Saya dilahirkan pada tahun 1987, kini umur saya 25 tahun.
Obes dari kecil
Semenjak kecil, saya memang obes. Pada tahun 2002, ketika berumur enam belas, berat saya sudah mencecah 96kg, saiz seluar 40 inci! Anda boleh bayangkan sendiri betapa gemuknya saya ketika itu.
Di university, saya tak pernah kisah dan ingin menurunkan berat badan, apatah lagi bersukan! Pakaian sukan buat gantungan dalam almar sahaja; persediaan kalau ada acara-acara padang di university. Itupun kalau boleh saya elak, memang saya elak. 2008, adalah tahun ‘paling gemuk’ buat saya.
Berat saya 120 kg! Saya selalu lapar, dan oleh itu saya selalu makan. Makanan yang selalu saya pilih pula adalah makanan-makanan ‘junk’ seperti makanan segera KFC, McD dan Pizza Hut.
Sehingga satu ketika, saya mula terasa ‘bahaya’ akan obesity yang saya alami. Itu kali pertama saya merasa cakna akan berat badan. Mana tidaknya, hendak berjalan semakin rasa lelah, hendak bernafas pun terasa susah. Kawan-kawan pun ramai nasihatkan supaya jaga-jaga berat badan. Atas saranan seorang teman, saya mula mengambil pil tradisional untuk menurunkan berat badan. Saya mula belajar diet. Baju sukan yang selama ini putih bersih macam baju baru, sudah mula saya pakai untuk senaman.
Kurang 18kg dalam 3 bulan
Alhamdulillah, setelah 3 bulan, saya Berjaya menurunkan 18kg. pun begitu, akibat pil yg dimakan itu akan membawa kesan yang tidak baik, saya berhenti memakan pil tersebut, dan saya mula mengabaikan diet saya, akhirnya berat badan saya naik lagi 10kg, menjadikan berat saya ketika tahun akhir adalah 112kg dan ia kekal sehingga saya mula bekerja di sebuah syarikat di Kuala Lumpur.
Ketika mula bekerja, saya merasa tertekan untuk menyesuaikan diri ditempat kerja dan kerja yang perlu dibuat, saya sering merasa sakit kepala dan badan menjadi gatal-gatal terutama di bahagian peha. Satu malam akibat tidak tahan dengan situasi tersebut, saya telah pergi ke sebuah klinik berhampiran dengan rumah sewa saya di Batu Caves, setelah diperiksa oleh doktor, saya disahkan menghidap tekanan darah tinggi dan ia berada pada tahap yang merbahaya. Hanya satu nasihat doktor kepada saya, untuk menurunkan tekanan darah tinggi tersebut kepada tekanan darah normal , saya perlu untuk menurunkan berat badan lebih 20kg, dan doktor memberikan rancangan diet kepada saya untuk membantu menguruskan badan. Bermula dari saat itulah saya berazam untuk untuk menurunkan berat badan dan mencapai berat badan yang ideal.
Antara cadangan doktor adalah
- Hentikan pengambilan nasi, hanya perlu ambil meehon dalam kuantiti yang sedikit dan banyakan sayur-sayuran
- Banyakan makan daging putih (ayam dan ikan), daging lembu boleh menaikan tekanan darah
- Kurangkan makanan berminyak dan berlemak.
- Banyakan minum jus buah, jus yang disarankan adalah jus epal hijau + saleri + daun sup + timun batang, ia dalah untuk membekalkan fiber yang cukup kepada badan supaya perut lebih lawas.
- Amalkan makan bijirin seperti quaker oat untuk kurangan kolestrol dalam badan.
- Paling penting adalah banyakan latihan dan senaman, purata 4 kali seminggu, sejam setiap sesi.30 minit cardio dan 30 minit angkat beban.
Kurang 30kg Dalam Masa 8 Bulan
Saya mengikut segala apa yang dinasihatkan oleh doktor tersebut. Saya mula pergi ke gymnasium yang disediakan percuma untuk kakitangan syarikat saya dan mendapatkan nasihat seorang jurulatih, saya mula bersenam dengan gigih dan melawan segala rasa penat, memaksa badan agar bekerja dengan lebih kuat, seminggu selepas itu usaha saya menampakan hasil, semangat untuk menurunkan lagi berat makin berkobar – kobar , selain itu saya melakukan kajian – kajian tentang nutrisi, membaca kisah-kisah kejayaan individu sebagai motivasi untuk menguruskan badan, melanggan majalah seperti Menshealth dan Men’s Fitness, membaca tips –tips nutrisi dan diet dalam laman web Kevin Zahri untuk dijadikan rujukan dan panduan dan pelbagai lagi perkara yang telah saya lakukan. Hanya satu perkara yang tidak saya lakukan adalah mengambil produk-produk pelansingan badan kerana saya percaya, kejayaan untuk menguruskan badan adalah datang dari disiplin dan kehendak dari dalam diri sendiri
Akhirnya, dalam tempoh 8 bulan mengikut rancangan diet doktor tersebut, saya berjaya kurangkan berat badan sebanyak 30kg.
Daripada seorang yang tidak boleh berlari jauh, kini saya boleh berlari 10km tanpa henti, malah menyertai pertandingan larian di sekitar Kuala Lumpur.
Daripada seorang yang sentiasa bernafsu untuk makan, kini saya boleh mengawal nafsu makan mengikut keperluan.
Daripada seorang yang tidur berdengkur, kini tidur saya senyap (menurut kawan saya).
Daripada seorang yang yang memakai seluar bersaiz 44inci, kini 34inci.
Dan yang paling penting, tahap kesihatan saya dalam keadaan yang sgt baik, tekanan darah normal, kandungan kolestrol normal, kandungan gula dalam darah normal.
Inilah perkara paling manis dalam hidup saya, bayaran kepada kegigihan dan kepenatan selama lebih 8 bulan
Mac 2012 - Beauty is Pain
Kini, setelah hampir setahun setengah daripada bermulanya misi menguruskan badan saya masih Berjaya mengamalkan hidup yang sihat dan mengekalkan berat badan yang ada sambil membentuk otot – otot badan agar nampak lebih hebat dalam berpenampilan. Untuk mengekalkanya bukan mudah, kini setiap masa saya memikirkan tentang kesihatan, selain bersenam dan menjadi pengunjung tetap gymnasium, setiap hujung minggu saya akan meluangkan masa berjogging ditasik dan menikmati keindahan alam di tasik sekitar kuala lumpur, hujung minggu dijadikan ‘cheat day’ untuk saya menikmati apa sahaja makanan yang saya ingin makan.
Saya percaya, menurunkan berat badan itu susah, tapi yang lebih susah dan payah adalah mengekalkannya.
Beauty is Pain!
