Kevin Zahri

Kosmo: Rangka kecil punca sukar gemuk

Berikut adalah salina artikel Syalmizi Hamis dari Kosmo! mengenai kesukarkan ektomorph menambah berat badan. Berikut adalah salinan artikel berkenaan. Kalau anda mengalami masalah kurus dan perlukan panduan, dapatkan eBook Panduan Menambah 5kg Dalam 10 Minggu saya.

SABAN hari Jamal, 24, graduan Universiti Teknologi Malaysia (UTM) memikirkan keadaan badannya yang dirasakan kurus.
Dengan berat 47 kilogram (kg) dan berketinggian 170 sentimeter (sm), Jamal kurang berkeyakinan apabila berada di khalayak selain menghadapi masalah untuk memadankan pakaian yang sesuai.
Mencuba pelbagai cara termasuk mengambil beberapa jenama pil penambah selera yang disyorkan oleh doktor serta susu menambah berat badan, semua itu tidak menampakkan hasil positif.
“Makan pil memang meningkatkan selera makan tetapi saya masih gagal untuk menambah berat badan.
“Saya juga pernah minum susu yang didakwa dapat meningkatkan berat badan namun kesannya seperti tiada langsung.
“Saya tidak menyalahkan keberkesanan minuman itu seratus peratus memandangkan saya sendiri mengambilnya secara kurang teratur,” kata Jamal yang mempunyai ukur lilit pinggang 92 sm.
Selepas bertemu doktor pakar beberapa tahun lalu, Jamal diberitahu bahawa masalah itu melibatkan faktor genetik, kadar metabolisma yang tinggi serta gaya hidupnya yang aktif bersukan.
Anak pertama daripada enam adik-beradik itu pernah mendapat nasihat lain yang mungkin berkesan untuk menambahkan berat badan seperti melakukan aktiviti kecergasan, mengangkat bebanan dan suntikan steroid.

Anoreksia

“Saya percaya kepada keberkesanan aktiviti kecergasan di gimnasium tetapi masih tidak berkesempatan melakukannya akibat kekangan waktu.
“Bagaimanapun, saya tidak berani mengambil steroid kerana bimbangkan kesan sampingannya,” katanya.
Kisah sama dikongsi oleh seorang pekerja swasta, Rosdalilah Zahari yang pernah digelar anoreksia oleh rakan-rakannya.
Dengan berat 49 kg dan berketinggian 145 sm, Rosdalilah, 29, turut mendapatkan nasihat daripada doktor pakar kedua-dua hospital kerajaan dan swasta.
Seperti Jamal, dia dinasihatkan mengambil makanan yang disyorkan oleh doktor tetapi tidak dapat mengikutinya dengan berdisiplin.
“Ada kawan-kawan yang menggelar saya tiang lampu, lidi dan anoreksia kerana keadaan fizikal yang kurus dan cengkung.
“Nasihat doktor agar mengambil makanan yang disyorkan tidak dapat saya ikut kerana faktor selera dan membuatkan saya mudah lapar,” katanya yang pernah mencatatkan berat 42 kg ketika berusia awal 20-an.
Pandangan perunding kecergasan dan nutrisi, Kevin Zahri, boleh diambil kira oleh mereka yang berada dalam situasi sama.
Menurut Kevin, masalah kesukaran untuk menambah berat badan adalah disebabkan faktor genetik.
Golongan itu mempunyai bentuk badan ektomorf iaitu kerangka badan yang kecil dan panjang.

Ektomorf

“Golongan ini sukar untuk menambah berat badan dan perlu berusaha lebih,” kata Kevin yang sering memberi nasihat melalui laman webnya, kevinzahri.com.
Perkara utama yang diambil kira dalam membentuk otot badan adalah pemilihan jenis dan kuantiti makanan yang betul, aktiviti kecergasan dan makanan suplemen.
Menurutnya, orang kurus tidak boleh bergantung sepenuhnya kepada suplemen kerana ia hanya sebagai perangsang untuk membantu pertumbuhan otot.

Actually this statement tak betul. Suplemen BUKAN faktor perangsang. Perangsang adalah senaman pemberat.

“Latihan bebanan di gimnasium membantu menambah berat melalui pembentukan otot dan menjadi lebih sasa.
“Tidak kira lelaki atau wanita, latihan ini amat perlu untuk menambah berat badan dengan syarat ia dilakukan secara berterusan.
“Sama ada seseorang itu ingin menambah atau mengurangkan berat badan, kita perlu makan di antara lima hingga enam hidangan sehari yang mengandungi karbohidrat, protein dan lemak.
“Perlu diingat, suplemen hanyalah bahan rangsangan untuk pertumbuhan otot dan bukannya alat untuk menambah berat badan.

Again, this statement tak betul. Suplemen BUKAN faktor perangsang. Perangsang adalah senaman pemberat.

“Tanpa latihan dan makanan yang teratur, suplemen tidak memberi sebarang kesan,” katanya yang mempunyai pengalaman selama 10 tahun dalam dunia kesihatan kecergasan.
Solusi kepada sesiapa yang bertubuh kurus seperti dijelaskan Kevin itu harus dilakukan secara berterusan agar dapat mengekalkan saiz dan bentuk badan yang diinginkan dan bukannya dalam tempoh beberapa bulan sahaja.
Seorang profesor dari Jabatan Pengimejan Molekular, Imperial College London, Dr. Jimmy Bell, menjelaskan bahawa individu kurus tidak semestinya mempunyai kesihatan yang baik kerana terdapat bukti imej dalaman yang menunjukkan lemak dan menyelaputi organ.
Lemak dalaman yang meliputi organ dalaman seperti jantung, hati atau pankreas yang tidak dapat dilihat mata kasar sama bahayanya dengan lemak di bawah kulit.
“Kurus bukan bererti anda sihat. Budaya makan apa sahaja dengan banyak untuk menambah berat badan boleh menyebabkan kandungan lemak dalaman bertambah dan ia membahayakan kesihatan,” kata Bell.
“Keadaan genetik pemilik bentuk badan ektomorf tidak dapat diubah sebaliknya boleh dibantu dengan meningkatkan pertumbuhan otot.

by Kevin Zahri

Weight Loss: Sauna vs Steam Bath vs Exercise?

Many have been asking me whether they can hit the sauna or steam bath for weight loss. I did blog about this a while back in a post called 5 Health Benefits of Sauna - Boleh Kuruskan Badan?

Sauna, Steam Bath Exercise: Common Ground

All three can help you lose weight. How? Well in two ways.
Firstly, all three will raise your metabolism. For exercise its quite common. Exercise exerts your cardiovascular system. For sauna and steam baths, the extreme conditions (heat, dryness or humidity) forces your heart, blood circulation and lungs to work overtime while you are just sitting there. And when your cardio system works overtime, you will burn more calories.

..depending on your weight and sauna settings, a typical 30-60min session can help you burn some 300-500 calories ....

Secondly, all three will help you perspire (sweat) ... this can help not only release toxins but most can help you reduce water retention. And yes, water loss is part of weight loss. In fact, weight loss is made up of muscle, fat and water loss.

Uncommon Ground

The main difference between exercise and sauna/steambath is ... well exercise! Jogging, rowing, football etc don't just work your cardiovascular system but also help to strengthen your muscles, joints and bones. And yeah, exercise is probably more fun than sitting in a small room with half naked people .... unless perhaps its a co-ed sauna ... but that is a whole other topic.
In conclusion? All three can help you lose weight. If you can, experiment with all three and see how they make you feel. I personally don't like saunas or steam baths ... I never last more than 5 minutes but that really is a personal choice. Whatever you do, never neglect your physical activities as you can't replace movement by sitting on your behind.

by Kevin Zahri

25 Weight Loss Tips

Looking to lose weight in Malaysia or around the world, following are 25 quick weight loss tips. Most of these are extracted from my health and fitness eBooks.

1-10: Nutrition and Diet

Lets kick my top 25 off with some diet and nutrition tips. Not fun but very important.

1. Eat 5-7 smaller meals instead of 3 big meals. This not only keeps your hunger in check but also gives you more consistent energy throughout the day.
2. Never skip a meal. It does not help you to lose weight. In fact, skipping meals lowers your overall metabolism and creates raging cravings. A lose-lose situation.
3. Know your daily calorie requirement. Most people are clueless about their calorie requirement. But if you don't know your DCR, how are you supposed to know how much to eat?
4. What do you put in your mouth? Make sure you know the calorie content of the foods and drinks you are consuming.
5. Cut calories from drinks. The easiest way to lose weight is by eliminating calories from drinks. Well basically you are getting rid of all the sugar that goes into juices, soft drinks etc.
6. Stick to water. Water is calorie free, keeps your hydrated and actually helps to lower water retention.
7. Go easy on fruits. Although are contain vital minerals and vitamins. They do contain sugars as well.
8. A fistful of carbs. Whether you are a rice, grain or potato craver, always stick to a fistful of carbs. Reminder: a fistful means singluar .... not both fists.
9. Are you getting enough proteins? Stick to about 1-1.5g for each pound you weight. And hey, proteins are a lot more filling than carbohydrates.
10. Curb your cravings. Do you have a weakness for chocolates? Well we all do. If you do, don't bring your cravings back home.

11-20: Exercise

Exercise should be fun. Don't let them tell you otherwise. Always remember that it doesn't matter what exercise you do, as long as you are active.

1. Exercise is optional! Did you know that you can lose weight without ever doing any exercise at all! Its all about the calories baby!
2. Lift those weights! Male or female. Young or old. Be sure to include a form of weight training in your exercise program. More muscles help you burn more calories and well, they look and feel good.
3. Focus on quality. Exercise is not always about quantity but make sure you get quality into your sessions. How? Through know how.
4. Avoid carbs if you are running or do cardio for fat loss. Afterall its the fat you want to burn and not the carbs from your milo, 100Plus or Gatorade.
5. Milo, 100Plus and Gatorade help you with energy but do not help you lose weight!
6. Want great abs? Doing crunches or ab exercises dont really help. You need to get rid of that layer of fat covering your ab muscles. How? Well through cardio and dieting.
7. Exercise to tone up? Well exercise along does not do the trick. You need to cardio exercises, weight training and dieting.
8. Yoga is great for flexibility and stress management but not the best choice for weight loss.
9. Saunas and steam rooms can help you lose weight by removing water and elevating your metabolism, making you burn more calories.
10. Sex is fun and burns plenty of calories but please, don't just lie on your back.

21-25: Supplements ++

Food and nutritional supplements can help but be sure you (the consumer) are not tricked by these before and after pictures.

1. Magic pill? There is no such thing as a magic weight loss pill.
2. How do fat burners work? Most so called fat burners work by introducing caffeine as a way to elevate your metabolism. You see, it is always about the calories.
3. Want to lose 1kg? You need to get rid of 7,700 calories and no, it doesn't matter how you do it.
4. Protein supplements are a great in-between snack at the office or at home. They are low in calories, keep your cravings in check and are not as yucky as they used to be.
5. Get a good multivitamin. Micro-nutritional deficiencies can lead to cravings and weight gain. Get a good multi-vitamin that suits your sex, age and lifestyle. They can help fill these gaps.
6. Take your time. Weight loss is not a 12 week crash course. Neither was weight gain. Most people that fail to lose weight is either because they simply don't know how or because their goals were not realistic.

Need more help or tips? Check out my best selling weight loss eBook - How to lose 5kg in 5 Weeks. It provides you with step by step instructions on how to lose weight with or without exercise.

by Kevin Zahri

10 Ways to Lower Your Cholesterol

Cholesterol itself isn't bad. We all have and need this wax-like substance in our bodies. It consists of high density lipoproteins (HDL), low density lipoproteins (LDL) and triglycerides. The LDL and triglyceride cholesterol levels are the most crucial in regards to heart disease. About 80% of the body's cholesterol is produced by the liver, while the rest comes from our diet.
Learn how you can take control of your cholesterol levels with these 10 tips.

1. 1.
   Know where you stand! Do you actually know your cholesterol levels? Unless you have been diagnosed with high blood pressure etc, you probably don't know where you stand. Here, I would highly recommend getting regular check ups to monitor both your HDL (high density lipoprotein) and LDL (low density lipoprotein). Following is a low down of what to look out for:
   • Total cholesterol should not exceed 200 mg/dL
   • LDL or bad cholesterol is below 130 mg/dL
   • HDL or good cholesterol should be 40 or more.

...all adults age 20 and over should have their cholesterol checked at least once every 5 years...

2. 2.
   Keep Active 20-30min per day. Ok here I am not talking about hitting the gym or joining the next fitness program. To increase your HDL, any form of exercise or physical activity will do the trick. Recent evidence suggests that the duration of exercise, rather than the intensity, is the more important factor in raising HDL choleserol. But any aerobic exercise helps, including walking.
3. 3.
   Add soluble fiber to your diet.. Did you know you that vegetarians have lower cholesterol levels and lower heart disease rates than meat eaters. That's in part because vegetarians consume so much fiber. Adding soluble fibers like flaxseeds, oats, fruits, nuts etc can help to both reduce LDL cholesterol and increase HDL cholesterol. How cool is that! If you can, try to include fibers whenever you can. Consuming about 15 g of soluble fiber a day can lower LDL cholesterol by 5 to 10 percent.
4. 4.
   Lose weight! When you are overweight, your access weight may disrupt your body's ability to metabolize fat. Good news is that you don't have to lose the weight radically, by simply losing 1-2kg per year may reduce your risk of high blood pressure by 25 percent and your risk of diabetes by 35 percent.

...Looking to lose weight? Check out my best selling How to Lose 5kg in 5 Weeks eBook.

5. 5.
   Know your fats! Hmm some are good, some are bad? Well yes and no. Let's take a look at the various fats and how they can influence your cholesterol.
   • Saturated fats (Bad): Raise total blood cholesterol as well as LDL cholesterol. Mainly found in animal products such as meat, dairy, eggs and seafood. Also found in plants such as coconut oil, palm oil and palm kernel oil.
   • Trans fats (Bad): Raise LDL cholesterol and lower HDL cholesterol. Trans fatty acids are found in commercially packaged foods like french fries, donuts or popcorn.
   • Monounsaturated fats: Can help to lower LDL and raise HDL. Examples are canola oil, peanut butter or olive oil.
   • Polyunsaturated fats: Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.
6. 6.
   Fats are still fats Good or bad fats? Well end of the day all fats contain calories. How many? 1g of fats (any kind) contain 9 calories. So although olive oil is cholesterol free, too much of it will cause you to gain weight which ultimately will increase your cholesterol. So be sure to keep your calorie intake and overall weight in check.
7. 7.
   Take a good MultiVitamin. No matter how careful you are with your calorie intake, good fats, bad fat etc, you may still have micro-nutritional deficiencies in your diet which may add to your problem. A good multivitamin supplement not only helps with your overall need for vitamins and minerals but can also help to lower your risk of heart disease. Look for a multivitamin that contains 400 micrograms of folic acid, 2 mg of vitamin B6, and 6 micrograms of vitamin B12.
8. 8.
   Are you stessed? Stress and anxiety cause chemicals to be released into your body, raising your blood pressure, and reduce blood flow to your heart. Avoid stressful situations and use techniques such as breathing exercises, yoga, meditation, and other similar techniques. This helps your body to deal with stress and minimize the effects on your body.
9. 9.
   Go for fish. Why? Well for their cholesterol-lowering omega-3 fatty acids or fish oil. Salmon would be a great choice here and if possible go for grilled or steamed fish. The reason here is obvious.
10. 10.
    Alternative treatment? In today's world, there are a variety of cholesterol drugs, supplements and treatments available. Basically there are two types, those that try to lower LDL and others that try to raise HDL. Lets take a look at both:
    • LDL Lowering Drugs: The most widely used medications are the statins (lovastatin, simvastatin, pravastatin, fluvastatin, and atorvastatin), marketed under names like Lipitor, Mevacor, and Zocor. Other available drugs are gemfibrozil, fenofibrate and clofibrate. These fibric acid derivatives are primarily used for lowering high triglyceride levels.
    • HDL Raising Drugs: Drug therapy for raising HDL cholesterol levels has, so far, been less successful than for reducing LDL cholesterol. Of the drugs used to treat cholesterol, niacin appears to be the most effective at raising HDL levels. Niacin is one of the B vitamins. But the amount of niacin needed to raise HDL levels are so high, that it is classified as a drug when used for this purpose.

by Kevin Zahri

Apakah Berat Badan Anda Yang Ideal?

"Nama saya maria - umur 30 tahun, tinggi 150cm dan berat 55kg ... ok tak".
Ah itulah contoh email yang saya terima boleh dikatakan setiap hari. Since ramai rakyat Malaysia obes, dikatakan gemuk dan ingin kurangkan berat badan, ramai yang cepat tertanya apakah berat badan yang ideal? Sebelum saya menjawap soalan itu dengan lebih mendalam, adakah BMI sesuai?
Hmmm ... walaupun ia merupakan cara yang paling mudah untuk mengkategorikan seseorang (obese, normal, underweight), secara keseluruhan BMI adalah overrated kerana ia tidak mengambil kira banyak faktor lain.

Ok so apa dia BMI?

Body Mass Index (BMI) adalah sukatan lemak badan berdasarkan tinggi dan berat seseorang (lelaki & perempuan). Formula BMI adalah seperti berikut:

BMI = Berat (kg) / [Tinggi (m) x Tinggi (m)]

Kategori BMI:

• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obese = BMI of 30 or greater

Tapi .... pentingkah BMI dalam menentukan berat badan anda yang ideal?

Hmmm tak jugak. Tidak menjadi masalah untuk mengetahui nilai BMI. Tapi adakah anda berpuas hati sekiranya BMI anda dalam kategori normal? Perasaan "puas hati" itu datang daripada kita sendiri.

Perlukah anda mengira BMI untuk mengenalpasti bahawa anda sebenarnya obes? Saya rasa tak perlu BMI. Tengok cermin pun dah tahu. Bagi saya, BMI adalah beberapa kekurangkan.

• Bentuk Badan: Bagi mereka yang berbadan "stocky" secara automatik akan mempunyai BMI yang tinggi. "Berat" dalam pengiraan BMI tidak membezakan lemak & otot. Contoh: ahli bina badan akan mempunyai nilai BMI yang tinggi walaupun mereka kelihatan fit and sihat.
• Struktur Tulang: Sesetengah orang mempunyai rangka tulang yang besar dan padat. So of couse nila BMI mereka lebih tinggi.
• Menilai tahap fitness: Patutkah anda lega sekiranya nilai BMI anda "normal". Hmmm...anda sendiri kena jawap soalan itu tetapi BMI tidak dapat menilai your tahab kecergasan dan kesihatan anda.

Jadi apakah berat badan yang ideal?

Baiklah, bagi saya andalah penentu berat badan anda yang sesuai. Bukan saya, bukan BMI! Yang penting adalah kegembiraan dan kepuasan masing-masing. Kalau anda rasa gembira dengan rupa diri anda, tidak perlu rujuk kepada BMI atau sesiapa.

Hanya perlu buka baju dan cermin diri sendiri. Tengok bahagian mana yang anda ingin kurang mahupun tambahkan.

Hanya perlu buka baju dan cermin diri sendiri. Mungkin anda rasa perlu kurangkan berat. Mungkin anda rasa perlu kempiskan peha. Itu yang penting. Tengok bahagian mana yang anda ingin kurang mahupun tambahkan. Tak kiralah. 1kg ke 10kg. Dan andaikata anda berjaya kurangkan, sekali lagi tengok cermin dan menilai. Ini adalah proses yang berterusan. Lagi-lagi apabila manusia tidak pernah berpuas hati :)

Semoga anda berjaya :)

by Kevin Zahri