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 :)
Hasrizul SusuSejat: Lost 41.2kg over 10 Month
- Nama: Hasrizul Hashim
- Goal: Weight Loss
- Achieved: Lost 41.2kg over 10 month
- Bought?: Fitness 24/7
- Website: SusuSejat.com
- Social Media: Facebook
Salam to Bro. Kevin Zahri,
First and foremost, I would like to congratulate to you for becoming one of the luckiest father on earth, I hope you and your family will be merrier with the presence of Rafael Zahari, my pray :)
Before I go futher, let me introduce to you a bit about myself. My name is Hasrizul Hashim, (you can call me ejoy as most of my friend call me that way, Malvin is just my 'illusion' name) age 25 years old. To be honest, I haven't bought any of your ebook, however 2 years ago I did bought your book entitle "Fitness 24/7" which costed me somewhere around USD 20 (I purchased it thru Paypal).
To be honest, I was obese. My weight was somewhere around 110kg and I bought few products/pills which I believed could help me to lose some weight, but the result was negative. I started to know the real meaning of the word "calorie" after my first visit to your website "cekodok.com". Even though I graduated in Bachelor of Science, and I learned many things in biology and chemistry until the university level, I didn't realize how important the term calorie is to our biological system until I hop over to your website.
....I didn't realize how important the term calorie is to our biological system until I hop over to your website.
From there I notice about your book and start making an order for a copy of my own. I read from the single first page until to the last page, and pretty much your book does inspired me to learn more about dieting and fitness. However, until one point I found that the information written in your book is still 'not enough' for me, I need more 'knowledge' as I start to get enthusiasm with the fitness area. But your book (and ebook) are definitely a good kickstart for a newbie who have no guidance in doing a consistent and enjoyable weight loss program, like the way I was 2 years ago.
....your ebook are definitely a good kickstart for a newbie who have no guidance in doing a consistent and enjoyable weight loss program
Now, I've been reading so many things about dieting, fitness, exercises, either from the internet, books or fitness magazine. I am 200% positive that I really have this passion of becoming a part of the community who guide people to enjoy the healthy lifestyle: the fitness industry.
Therefore, I have created a blog named "Susu Sejat" - I even mentioned your name in the very first entry of the blog as you are the one who inspired me, not only to teach me the correct way of dieting, but to inspired me to becoming a Personal Trainer in the future, InsyaAllah (I'm looking forward to it, I would very please if you can help me).
So far the blog have reach almost 2800 followers just after 8 months available to the public. Most of the contents are based on my readings and experience: http://www.sususejat.com
And here's my other stories regarding my 10-months-weight-loss journey, with a guide of brother Kevin Zahri:
I hope we can work together to ensure that Malaysia is no longer being ranked as the 'fattest' country in the South East Asian. Thank you for your little time to read this humble email from me.
Your fan,
Ejoy
Author of SusuSejat.Com
Petronas Corporate Health Talk
Was fortunate enough to have been invited by Atika Anuar from Petronas Carigali SDN BHD (Malaysia) to conduct a health and wellness talk for about 50 employees at their amazing KLCC office.
The talk discussed and shared some of the most commonly asked health and fitness questions. We talked about overall nutrition, diet planning, weight loss tips, slimming trends, exercise and any questions that participants had about their own problems, goals etc.
Interested to conduct a health talk for your organization, visit my corporate wellness section.
10 Tips on How to Choose a Personal Trainer in Malaysia
Personal training has always been popular. Not just in the US but even here in Malaysia, especially since the boom for fitness centers in Kuala Lumpur. But with every "boom" where demand is typically high, the supply of quality personal trainers is challeng faced by all gyms.
And if you read my Malaysian gym review, you can see inadequate gym instructors really rub people the wrong way.
How to choose a personal trainer?
So say you are looking to choose a personal trainer, following are some tips and questions to help you before signing up for a program.
- Image In other words, does he or she look the part? If he or she is in great shape, they must be doing something right. If they themselves look out of shape .... well it would be hard to convince me to sign up.
- Ask Questions! What to ask? Well everything that you want to know about. If your goal is to lose weight, improve fitness etc, test their knowledge before you enroll. If he or she can't answer your questions, what makes you think they can help achieve your goals?
- Is their program custom made for you? Lots of major commercial gym fail this test. Most personal trainers are given a standard program and make you go through the motion. You must make demands and choose a PT who understands your unique strength and weaknesses.
- Chemistry Well all said and done, you and your personal trainer need to have chemistry. I am not talking about sex appeal or friendship but you need to feel comfortable enough to take instructions and directions from him or her. After all, you are surrendering your body over to this person.
- Go for a trial session. Better still, demand a trial session. Tell the gym that you are looking for a long term arrangement (even if you are not) but in order for you to commit, you would like to have a trial session with that particular trainer. This is a great way to get a feel for chemistry etc.
- Don't get passed around? Ask if your personal trainer is dedicated. Some gyms have a habit of passing you around to various personal trainers. Also make sure your PT guy or gal is going to stick around. You don't want him or her leaving the gym after 1-2 weeks. Ask 1) How long he or she has been working there and 2) Whether or not they like working here. You'd be surprised how many personal trainer are quick to bash their employers. This should be a warning sign.
- How long have they been training? Well there are two parts to this question. 1) You would like to find out how long they have ben training and 2) how long they have been personal trainers. Most people become personal trainers after engulfing themselves in fitness training.
- Any success stories? Ask who their clients are. Who were their previous clients and see if you can get a referral or recommendation from them. Don't be fooled by general weight loss success of a particular client at the gym as your PT have have had nothing to do with it.
- Observe. This is probably the one of the best tips. Now assuming you have already joined this gym, be sure to observe various personal trainers with their clients. From just observing them with their clients, you can see how focused, dedicated and capable their are. If you get the opportunity, you can even ask that client how their experience has been.
- Demand for 100% attention! An all too common problem among personal trainers is that they often get distracted by their colleagues, sms, taking calls etc. Don't tolerate such behavior! Make it clear before and during sessions that you need their 100% attention ... at all times.
- Qualifications. I put this last coz it is really not that important to me. Personal trainer certifications are so easy to obtain these days and does not guarantee anything. That said, you should still ask what they qualifications are ... but again, whatever their reply, it's not like that you would know how relevant or truthful they are.
Ask how much they enjoy working there. ou'd be surprised how many personal trainer are quick to bash their employers. This should be a warning sign.
...all too common problem among personal trainers is that they often get distracted by their colleagues, sms, taking calls etc. Don't tolerate such behavior...
Shazarin: Berjaya menurunkan berat sebanyak 32kg
- Nama: Nur Shazarin
- Sasaran: Kurangkan Berat Badan
- Pencapaian: -10kg dalam 2 Bulan
- eBook yang dibeli: All-in-one eBook Package.
Salam Kevin,
Alhamdulillah, e-books dapat membantu saya menurunkan berat sebanyak 10kg. Dari berat saya 70kg sehingga sekarang 60kg.
Saya telah mengikuti cara pemakanan diet yang betul dan senaman yang banyak menurunkan kalori badan sy selama 2bulan lebih saya berusaha melakukannya bagi menurunkan berat badan dengan cepat yang terdapat dalam ebooks Kevin.
Perubahan mendadak dari berat saya 92kg telah turun sampai 70kg dan saya membeli e-books bagi ingin mengetahui lebih mendalam tentang pemakanan diet, kalori setiap pemakanan, dan senaman yang harus saya lakukan.
... Perubahan mendadak dari berat saya 92kg telah turun sampai 70kg...
Akhir sekali, saya berjaya dapat menurunkan berat sehingga 60kg.
Terima Kasih atas nasihat Kevin Zahri.
Update: Panduan Kurangkan 5kg Dalam 5 Minggu + Video Tips
Dengan lebih 35+ muka surat, eBook ini akan memberikan panduan mudah kepada sesiapa untuk kurang 5kg (atau lebih) dalam masa 5 minggu.
- 35+ muka surat penuh warna
- Bahasa: Bahasa Malaysia (English version)
- Format: .pdf (Abode Acrobat)
- Saiz Fail: Approx 6mb
- Harga: RM20
- Bonus: Tiga eBook Percuma (rujuk di bawah untuk butir-butir)
Dengan sambutan eBook yang begitu menggalakkan dan feedback yang saya terima daripada semua pembaca, eBook panduan kurangkan 5kg dalam 5 minggu sekarang mengandungi video tips. Oh ya, video-video ini adalah khas kepada pembeli eBook dan boleh ditonton semasa membaca.
Sudah beli? Anda boleh muat-turun eBook baru dengan log masuk di kevinzahri.com/shop/login.php
More videos akan datang!
Over time, saya akan terus menambah pelbagai video panduan kepada eBook fitness ini dan yang lain.
... eBook-eBook lain pun akan ditambah dengan video-video panduan menarik.
Hairulizam: Lost 10kg in 2 month.
- Name: Hairulizam
- Profession: Oil and Gas
- Goal: Weight Loss
- Result: 10kg in 2 Month
- Bought: All-in-one eBook Package.
Hahaha know what? Finally i lost 10kg!!! From 83kg dropped to 73kg!! It took 2 months and now I'm still in progress to get to 71kg (bmi=25).
Exercise
By doing a lot of sports/exercises, not only losing weight but i manage to improve my fitness level. Now, I can run/jog for 30 minutes non-stop first time in my life. Hahaha. I can play futsal (friendly match) straight 1 hour nonstop. running around the court with three lungs. Heheh. I can play badminton(with friends) up to 2 hrs nonstop. Bowling etc. I work in office, so it is very minimum movement/activity. Then, i did/do climbed up 12th floor staircase from ground floor in order to get in to my office hahahh sounds crazy huh? parked my car far away from door entrance. A lot i applied from your advice.
... Now, I can run/jog for 30 minutes non-stop first time in my life ... a lot i applied from your advice!
Nutrition and Diet Tips
In term of diet plan, avoid taking sweetend drinks, carbonated etc..i drink a lot of plain water(zero calorie!!, cheaper even!!) haha
Happy with my lifestyle. Soon ill concentrate on building up my muscle with 'high definition' since i lost the fat layer.
Regards and thank you Kevin!
Hairulizam Hassan,
Mohammad Faiz Gained 5kg
- Name: Mohammad Faiz
- Link: Facebook
- Goal: Weight Gain
- Result: +5kg in 5 Weeks
- Bought: How to gain 5kg in 10 Weeks
The true is, your ebook is WORKING!!!! after i follow your advice and direction in ebook "how to gain 5KG in 10weeks" shows how to gain weight in the correct way.
In fact, my weight gain more than expected and im sooo happy now.
In fact, my weight gain more than expected and im sooo happy now...and some more i have more balance of life (xde la asyik2 keja je...sekarang dah add new activities a.k.a gym!!!). But unfortunately my belly pula yang problem and currently still 'constructing' the abs part as follow to your ebook also "abs fitness survival guide".
Btw, for those people outside there if you have any desire to get lean and fit body with the correct way, please get ebook from Kevin and trust me, you will not regret with him. 100% satisfaction... :D
Thank you Kevin.
What to eat to lose weight?
"What should I eat?"I can't tell how often people ask me this very question. Honestly, I couldn't tell you what to eat. Well I could but if it is not inline with what you like, you won't last very long. Furthermore, if you want to lose weight, the question should not be what to eat but rather how much to should eat?!
So I was really excited when I stumbled upon an article on CNN that basically confirms by own theories (as outlined in my weight loss eBooks: It does not matter what you eat as long as it does not exceed your daily calorie requirement.
In fact, as illustrated by Mark Haub on CNN, a professor of human nutrition at Kansas State University who only ate Twinkies bar for two month but still lost 27 pounds, it doesn't matter at all what you eat. What matters is how much!
Why what you eat does not matter
Because no matter what you eat, everything eventually becomes calories. Calories are the only real thing you should look at when it comes to weight loss.
Did you know: 1g of carbohydrates = 4 calories, 1g of protein also 4 calories BUT 1g of fat contains 9 calories. For more on calories, check out my ebooks.
Example: Roti Canai Only Weight Loss Diet
Ok lets say you wanted to lose weight and your daily diet is made out of roti canai and water:
- 1.Can you lose weight that way? Of course but you would need to know how many roti canai you are allowed to eat!
- 2.So how many roti canai could I eat and still lose weight? Good question! For that you need to know 1. your daily calorie intake and 2. the number of calories in a single roti canai (which is 300, refer to cekodok.com. So assuming your daily calorie needs is 2000 calories, you could eat well about 6.5 roti canai (1950 calories) and still lose 50 calories per day.
- 3.Is this advisable? Probably not. As a roti canai is not balanced and has virtually no micronutrtional value. But bottom line here is, yes you could lose weight on a roti canai diet.
Need more help? If you need more help to calculate your daily calorie needs, build a weight loss plan with or without exercise, do check out my How to Lose 5kg in 5 Weeks eBook.
Etika Maybank Health Talk Malaysia
Conducted a couple health talk programs with the high performing etika Maybank agents back in Dec. Each session was limited to some 10 people so that the session with me are nice and intimate.
The overall focus for some was to help them stay energized throughout the day as they need the energy to move back and forth to meet potential or existing clients.
Interested? Contact me today for fun and interactive corporate health talks.
Your Guide To Malaysian Slimming Centres
You can see their slimming ads daily in Malaysian newspapers and magazines. Often endorsing local celebrities. Slimming centres are especially popular among women looking to get into shape as fast as possible, often at any cost.
How does Slimming Work?
The programmes use a combination of health and fitness consultation and technology to help you get rid of fat, water, cellulite, toxins and others. What technologies? Well it varies according to the service provider but mainly involve:
- Ultrasound
- Infrared
- Laser/light/heat
- Suction & deep tissue massage
- Electric pads (vibration)
So what about those before and after pictures?
I’m sure you have come across ads for fat-loss products that draw you in with unbelievably striking “before & after” pictures. Are these too good to be true? Hmmm…it depends on how you look at it. Yes, the transformations are probably real but, No, its not entirely due to the advertised Malaysian slimming centre!
Read the fine print. This is a typical marketing trick knowing that people will automatically focus on the large pictures and are usually too possessed to read the fine print. What does it say? Usually something like this:
“The results achieved by these test subjects are extra ordinary. Use as directed with a sensible nutrition and training program. Test subjects used this product in conjunction with a diet and exercise program. These results are not typical.”
The results are always due to a combination of training, nutrition and yes, the supplement (in that order). The slimming treatment is always the 3rd contributing factor. They alone don’t work magic and need to be complimented with proper nutrition and training.
Are Malaysian Slimming Centres Worth It?
Depends! I’m not a believer in lying on a chair to have electric pads shock my muscles for stimulation. No matter how pleasant the ads may look, trust me it’s not!
Yes. Just like hiring a personal trainer, it all depends on how much money you have to spend. If money is no object, then the guidance and products slimming centres provide will help you make progress. But then again, are you going to depend on slimming centres or personal trainers all your life?
But then again, are you going to depend on slimming centres or personal trainers all your life?
Final Verdict?
There is no harm in checking them out but whatever you decide to do, do it for education and not merely for a short-term fix. It’s like this: say you sign up for a slimming centre package and make some progress, what then? If you don’t make permanent changes, you’ll right back where you were minus the money you spent.
No. If you have no control over your diet and exercise and merely hope for a miracle slimming treatment than you are in for some sad news. No slimming procedure in Malaysia or the world can magically change your life. Even if you do lose a weight pounds or inches, what do you do when the treatment program is over? Ultimately, you don't want your life and health to depend on a commercial entity.
Ultimately, you don't want your life and health to depend on a commercial entity.
If you are going to give a slimming centre a go, do it for education and maybe for the experience. In order for you to have control over your fitness and weight, you need to be in control, not a consultant/personal trainer or a machine. Worst case scenario, you spent RM1,000 on several treatment and don't lose any weight or inches. At least you can walk away knowing that it did nothing for you.
At least you can walk away knowing that it did nothing for you.
Betul atau tidak: Otot membesar sewaktu angkat berat di gym?
Tidak! Otot sebenarnya membesar sewaktu rehat.
Sessi senaman di gym merupakan perangsang untuk pembesaran otot tetapi ia perlu direhatkan selepas itu. Latihan mengangkat berat menyebabkan koyakan microskopik kepada otot yang dilatih.
Otot itu perlu direhatkan untuk membolehkan badan membaiki dan sekaligus membesarkan (menguatkan) otot berkenaan. Proses ini mengambil masa lebih kurang 48-72 jam. Oleh kerana itu, anda diggalakan untuk menunggu paling kurang 48-72 jam sebelum melatih otot yang sama sekali lagi.
Tanpa rehat antara sessi ini, usaha anda agak sia-sia.
Rehat Bermusim
Bagi atlit dan pengunjung kerap gym seperti Krishnan, sendi, tulang dan otot anda banyak melalui wear & tear yang tidak dapat dibaiki dalam sehari-dua. The only way to allow your body to fully recuperate, adalah dengan menjadualkan rehat bermusim setiap 3-5 bulan. Berapa lama anda harus rehat? Saya syorkan 1-2 minggu. Dalam period tersebut, anda harus rehat sepenuhnya untuk membolehkan badan anda recover sepenuhnya. Rehat bermusim ini juga bertujuan untuk refuel your mental enthusiasm. Lama-kelamaan, semua orang jemu melatih week in and week out, jadi rehat bermusin ini sesuai untuk rehatkan diri anda dari segi fizikal & rohani.
Takut rehat ini akan merosotkan perkembangan anda?
Mungkin anda akan kehilangan sedikit performance atau kekuatan sewaktu rehat bermusim, tetapi ia hanya sementara dan cepat kembali apabila anda mulakan training semula. Ia umpama stock market yang mempunyai kitaran atas & bawah (up & down cycle).
Anda terlalu kurus and ingin menambah berat badan?
Dapat panduan ebook terbaru saya: Panduan menambah 5kg dalam 10 minggu untuk hanya RM20.
Remember: yang penting adalah kualiti dan bukan kuantiti senaman. Untuk panduan menambah otot dan berat, sila rujuk kepada ebook saya Panduan Menambah 5kg Dalam 10 Minggu