Video: Panduan Kempiskan Perut, Kecil kan Peha Dll
https://www.youtube.com/watch?v=CkQVo7n0LeU
If you ever wanted to get great abs, kempiskan perut atau kecil kan peha, there is more to it than mere exercise or how many ab crunches you do. Its really all about cardio, your diet and most importantly, you need to create a calorie deficit to help you burn that fat. That said, remember that you can't spot reduce fat. For details, watch the following video or check out my ebooks.
How to lose 3kg this ramadhan?
We are about a week into ramadhan and some of you have been emailing in "complaining" that you are not losing weight as quickly as you would like to.
Well that is normal. During ramadhan, it is rather difficult to lose 5kg in 5 weeks or 1kg per week. Why? Because of the following 2 reasons.
- Dieting alone won't cut it: Although you eat less during this month, you nutrition deficit alone won't be enough to help you lose 1kg per week.
- Exercise is a luxury: As my ebook explains, exercising while fasting provides various obstacles that prohibits one from really burning the calories to help you lose weight quickly. Unless of course you go all out after berbuka but most of us simply don't have the drive and/or mood.
So how about those 3kg?
Without going into too much details, to lose about 3kgs during ramadhan you need to do the following:
- Calorie intake reduced by 25%: Here you need to reduce your calories intake 25%. Example: if you ramadhan DCR is 2000 calories, your calories intake from food should be about 1,500 calories. That would give you about a savings of 15,000 calories or 1.94kg
- Exercise is a luxury: Now add a little exercise about 2x per week to raise your sedentary DCR to slightly active. This would add another kg to your weight loss efforts.
If you don't know how to calculate your calorie requirement or associate calories with weight loss, you should take a look at my weight loss ebooks
Hope this all makes sense. Otherwise I highly encourage you to check out my ramadhan survival guide ebook series.
Video: What To Eat During Berbuka Puasa?
Finally, my first video blog in a while. I hesitated for a while but finally got around and got myself a decent HD handycam which ultimately "forced" me to start a video blog. Expect weekly or more video coming you way.
Video editing
I am still rather new to the whole video editing world but been trying aout Cyberlink PowerDirector and so far so good. I promise to produce better videos over time.
...I promise to produce better videos over time....
Join My Affiliate Program: 50% Per Sale
Great news! Since a lot of you have been requested me to start an affiliate program for my ebooks, I finally got around to it. You can now join my affiliate program to sell my health and fitness ebooks and earn RM10 per sale. Thats 50% commission.
To join, simply visit https://kevinzahri.com/affiliate, sign up and start earning 50% per referral.
Please note that the affiliate program only applies to my ebooks.
Regards,
Kevin
Ramadhan Health and Fitness Survival Guide eBook
Great news! In conjunction with the awesome response of my How to lose 5kg in 5 weeks ebooks, we will add a series of "Survival Guides". These basically are mini guides to help you cope with special occasions like ramadhan, hari raya, christmas, new years etc.
Since ramadhan is just around the corner and many of you have been asking for a ramadhan health and fitness guide, we are proud of release our first survival guide ebook for ramadhan.
Download your copy.
About the eBook
This is an 18page exclusive ramadhan health and fitness guide that includes the following topics highlights:
- Total of 18pages in full color.
- Format in PDF
- Case Study: Losing weight in ramadhan
- Ramadhan nutrition and diet FAQ
- Ramadhan training and fitness FAQ
- Sample ramadhan meal plan
Note: In order to download this eBook, you need to purchase any of my How to lose 5kg in 5 weeks eBooks.
Its a free eBook. How to download?
First of all this ebook is absolutely free for those who have purchase either my How to lose 5kg in 5 weeks or Panduan Kurangkan 5kg Dalam 5Minggu. If you have not purchased any of these eBooks, you won't be able to get a copy of this or any other survival guide.
So, assuming you are an returning customer, you can watch the following screencast on how to download this ramadhan fitness guide ebook. Enjoy!
Ramadhan Buffet 2010 Kuala Lumpur Guide
Ramadhan is just around the corner. This means that the awesome ramadhan buffets are on again! Yeay! Following is a growing list of buka puasa buffets selections for hotels and restaurants in and around Kuala Lumpur, Malaysia 2010.
Hotel Maya Ramadan Buffet at Maya Brasserie
Servings of authentic nasi kandar, soup & bubur lambuk, pineapple prawn curry, kupang goreng kunyit, kari ayam nyoya, ikan patin masak asam tempoyak, daging hiris goreng and many more.
Price: RM80 Adult (Half price for kids between 5 -12years)
Reservation: 03-2711 8866 ext 258
Address: 138, Jalan Ampang, 50450 Kuala Lumpur, Malaysia
Restoran Berputar Sri Angkasa – Menara KL Ramadan Buffet
The tastefully decorated restaurant provides ambience where patrons can enjoy an exquisite selection of food complemented by entertaining music from the piano lounge for a unique dining experience. Open daily and specialises in a variety of local as well as continental cuisine.
Price: RM135++ adult RM75++ Kids 3~11
Reservation: 03-2145 1811 / 03-2145 1833 / 03-2020 5055
Address: TH02, Jalan Punchak Off, Jalan P. Ramlee, 50250 Kuala Lumpur
Restoran Sri Melayu – Buffet Ramadhan Ramadan
Enjoy variety of malay foods with live keroncong performance
Price: RM70++ Adult, RM40++ Kids, 15% off for senior citizen
Reservation: 03-2145 1811 / 03-2145 1833 / 03-2020 5055
Address: No1, Jalan Conlay, 50450 Kuala Lumpur
Boulevard Hotel Mid Valley Wild Rice Restaurant
Sup ayam ala mamak, sup kambing mamak, roti bengali, bubur lambuk, ayam percik Kelantan, daging mamak hitam, grilled lamb & many more
Price from 11 ~ 15 Aug 2010: RM70 adult, RM35 Kids 6 ~ 12yrs
Price from 16 Aug ~ 5 Sept 2010: RM85 adult, RM43 Kids 6 ~ 12yrs
Price from 6 ~ 8 Sept 2010: RM70 adult, RM35 Kids 6 ~ 12yrs
Reservation: 03-2295 8124
Address: Mid Valley City, Lingkaran Syed Putra, 59200 Kuala Lumpur, Malaysia
Cititel Mid Valley Ramadhan Buffet
Pamper your taste with variety of favourites, cooked to perfection like rendang daging minang, ikan jelawat masak lemak tempoyak, ayam kerutub, ried garoupa 3rasa, nasi kerabu, nasi dagang, nasi rampai sari, malay & nyoya kuihs and many more.
Price from 11 ~ 17 Aug 2010: RM60 adult, RM30 Kids 6 ~ 12yrs
Price from 18 Aug ~ 2 Sept 2010: RM70 adult, RM35 Kids 6 ~ 12yrs
Price from 6 ~ 8 Sept 2010: RM55 adult, RM27.50 Kids 6 ~ 12yrs
Reservation: 03-2296 1188
Address: Mid Valley City, Lingkaran Syed Putra, 59200 Kuala Lumpur, Malaysia
Dynasty Hotel Selera Kampung Ramadhan Ramadan Buffet
Price: RM68.00++ adult RM34.00++ child *
Reservations: 03-4043 7777 ext. 3301.
Address: 218 Jalan Ipoh, 51200 Kuala Lumpur.
Ramadhan Vouchers on Sale Now
CREDIT CARD OFFER ~ Buy 10, Get 1 FREE !
(All Major Credit Cards)
Hotel Nikko Middle Eastern
Treats Ramadhan Ramadan Buffet
Fancy an afternoon treat with a Middle Eastern touch? Come by to the Lobby Lounge and feast on the innumerable assortment of Middle Eastern delicacies such as Fried Beef with Spices and Ground Cinnamon, Grilled Lamb Meat with Middle East Herbs, Stuffed Shredded Chicken with Pita Bread, Pan Fried Shrimp Balls Skewer with Tamarind Sauce, Fried Chickpea Patties and Chickpea and Tahini Dip with Crispy Pita Bread. Throughout this fasting month, Serena Brasserie will be featuring a lavish spread of traditional local specialties from four different Malaysian States and ‘a-la-kampung’ favourites for all to ‘berbuka puasa’, whether with families or friends. Early birds enjoy special rates.
Price : RM90.00++(adult) RM45.00++(children between 6 to 12)
Early Birds Special Rate: 11th to 17th Aug at RM80.00++(adult) RM40.00++(children between 6 to 12)
Reservations: 03-2782 6168
Address: 165, Jalan Ampang, 50450 Kuala Lumpur, Malaysia
PNB Darby Park The 39 Resaturant Ramadhan ramadan Buffet
Price: RM99++ Adult, RM69++ Child
Reservation: 03-7490 3939
Address: 10 Jalan Binjai, 50450 Kuala Lumpur
PNB Darby Park Cafe Ramadhan ramadan Buffet
Price: RM65++ Adult, RM35++ Child
Reservation: 03-7490 3838
Address: 10 Jalan Binjai, 50450 Kuala Lumpur
Corus Hotel Ramadhan ramadan buffet – Balik Kampung Buka Puasa
‘Berbuka puasa’on the specialities of internationally acclaimed Chef Ismail who is well known for his Malay heritage cuisine. In addition to that, feast on more than 90 authentic ‘Kampung’ favourites from various States. Some must try appetizing dishes from the buffet and live cooking stalls include Ikan Bakar Pak Raja, Ayam Kasturi, Rendang Kambing Serai and Keledek Masak Lemak Pucuk Manis,not forgetting a whole Barbecued Lamb.
Price: RM85++ Adult, RM42.50++ Kids
* 50% discount off the normal buffet price from August, 11 – 15 and September, 6 – 9.
* 20% discount off the normal buffet price from August, 16 – September, 5.
Reservation: 03-2161 8888 ext 123
Address: Jalan Ampang, 50450 Kuala Lumpur, Malaysia.
Corus Hotel Ramadhan ramadan buffet – Oriental Buka Puasa Buffet
For an Oriental experience, ‘berbuka puasa’ to Oriental Buffet such as Dim Sums, Yong Tau Foo, Steamed Pomfret, Fried Crab Chilli Sauce and other tantalizing dishes.
Price: RM63++ Adult, RM43++ Kids
Reservation: 03-2161 8888 ext 127
Address: Jalan Ampang, 50450 Kuala Lumpur, Malaysia.
San Francisco Steakhouse
Mid Valley Megamall/ Suria KLCC, Kuala Lumpur
19 August 09 - 21 September 09
RM 58++ per adult, RM 29++ per child
San Francisco Steakhouse once again brings families, friends and co-workers together this Ramadan with their glorious buka puasa spread in Mid Valley Megamall and Suria KLCC. The spread encompasses a variety of local and western delicacies such as Ulam, Roast Rib Eye, Lamb, Rendang, Spaghetti Arrabbiata, Beef Provencale and many more saliva inducing treats.
Sheraton Subang Hotel & Towers
SS12, Subang Jaya
19 August 09 - 21 September 09
Terazza Brasserie
RM 85++ per adult, half price for children
Serves an exquisite spread of local cuisine.
Sime Darby Convention Centre
Jalan Bukit Kiara, Kuala Lumpur
22 August 09 - 21 September 09
RM 60++ per pax
Make 2010 a special year for buka puasa by indulging treasures from Halia in Sime Darby Convention Centre. Halia is a restaurant within the convention centre that offers a unique Ramadan buffet featuring Masakan Gulai Kawah Berempah, Churrasco BBQ, Ikan Bakar and Roast Lamb. End your meal with sweet savouries such as Chocolate Banana Mousse with Gateaux, Butter Pudding and many more.
Sources: Malaysia Kini, 701panduan.com
Damien's Got A new Job Dinner
Last friday, my friends and I got together to celebrate a good friend's new job placement. Congrats Damien! Well, since most of you been asking for more picture posts, here ya go.
Damien's Got A new Job Dinner
Last friday, my friends and I got together to celebrate a good friend's new job placement. Congrats Damien! Well, since most of you been asking for more picture posts, here ya go.
Health Talk with emma lizs and American Express
I recently conducted a health talk with emma lizs and American Express. Following a brief writeup that was featured in Nona magazine. For more about the various health talks or corporate wellness programs, please visit my dedicated page here.
John Goodman: How I Lost 100 Lbs.
There always is an abundance of public interest whenever a celebrity loses a lot of weight. In Malaysia? The only person comes to mind is that one celebrity child actor who was on a talk show with me for TV9.
Came across this article at People.com.
John Goodman is no longer a couch potato.
"I know it sounds sappy, but it was a waste," the 58-year-old actor tells PEOPLE. "It takes a lot of creative energy to sit on your ass and figure out what you're going to eat next ... I wanted to live life better."
Mission accomplished: The Treme actor has lost more than 100 lbs. thanks to his healthy new lifestyle. He quit drinking three years ago and hired Mackie Shilstone – a health coach who has trained many athletes including tennis player Serena Williams. Now Goodman has cut sugar from his diet and works out six days a week. "I'm breaking a sweat but I'm not going nuts," he says.
Now Goodman has cut sugar from his diet and works out six days a week.
He is excited about the results though, says Shilstone. "He remembers what it feels like to be extremely heavy and it's something he doesn't want again."
Now, says Shilstone, "John is very agile. When I see him running I get out of the way! He can be a different type of actor now. He can take on athletic parts."
Before Goodman becomes an action hero, though, he needs to focus on getting a new wardrobe. "I just ordered some nice slacks," he says. "I finally got them and they're too big now."
Exercise Guide for Kids
Some parents ask if they should get their kids to the gym or buy em a treadmill! Don't. Don't stress the life of a young child with the burden and boredom of the adult fitness world. Instead, let children be children. Let them have fun but be strong, healthy and fit at the same time. How? Here are some activities to help you out.
The Playground
Playgrounds are like a fully equipped gym for kids. All that climbing, running, lifting etc are all forms of weight training and exercise. Have your kid play 45-60min 3x per week to help them with their strength, coordination and stamina.
Swimming
Again, don't just have your kid do laps but let them have fun. I used to play for hours in the pool. Kids have limitless imagination. Just be sure they are always supervised. All the water resistance and holding of breath is great for the back muscles, lungs etc.
The Beach
Running in sand is great for developing their legs. Crashing waves is both fun and develops stamina and strength as well. I used to build sand castle for hours. Haha call me a loser but it was fun and yeah, carrying all those buckets of sands, again is exercise. So if you can, don't be too Malaysian and let your kids play under the burning sun. But yeah, don't forget the sun lotion.
I used to build sand castle for hours. Haha call me a loser but it was fun and yeah, carrying all those buckets of sands, again is exercise.
Competitive Sports
I was super competitive as a kid. I played everything from football, basketball or anything really outdoors with my friends. Sports is cardio. It helps your kid to run, play and increase their fitness all while having fun at the same time.
Winter
I know I know this does not work here in Malaysia but why not plan that winter vacation with your kids. There are so many fun physical activities that you as family can enjoy. Skiing, building a snow man, snow ball fights all are very physical but fun activities that will keep your child active and happy.
Skiing, building a snow man, snow ball fights all are very physical but fun activities that will keep your child active and happy.
Anything Outdoors
With all the internet and video games, kids tend to stick indoors. You as parents need to help or force them go out! Make it a rule for them to go out and play (assuming its safe) ... for say an hour a day. I am sure there are local playgrounds, football fields for them to go to. Better still, plan outings with them. Go hiking, camping etc.
Breaking Your Weight Loss Plateau
Yesterday someone from Facebook asked me about how to overcome their weight loss plateau. Although my eBook explains it in detail, let me give you a quick insight: the weight loss plateau is not too different from a weight training plateau. In both cases you need to diversity your training and nutrition approach but first you need to understand what and how to change it.
Why Weight Loss Is Not Everlasting?
Whenever you go on a diet, most will find that yeah, it works wonders for the first few weeks but than you suddenly hit a brick wall.
Let's think about it:
- Has your diet changed? Nope.
- Has your lifestyle changed? Nope assuming you stuck to whatever program you were on.
- What about your weight? Yes, you have lost weight and it absolutely changes everything.
How Weight Loss Changes How You ... Lose Weight
To break through a weight plateau, you need to understand how weight loss works in the first place. Throughout my blog and ebook, I probably have said the following a 1,000 times: In order to lose weight you need to take control of your calories. You need to understand how many calories you need (per day) vs how many calories you are consuming (per day).
...in order to lose weight you need to take control of your calories. You need to understand how many calories you need (per day) vs how many calories you are consuming (per day)...
When you are on a diet, the "calories you are consuming per day" generally don't change but as you lose weight, the "calories you need per day" do! This all comes back to your BMR (basal metabolic rate). As your weight drops, your BMR or daily calories needs drop as well. Example: at 70kg you may have needed 2050 calories per day but at 65kg you only need 1850 calories per day. Hence whatever diet changes you have made no longer apply.
So, how to break the plateau?
Ok as long as you understand the whole calories balancing idea, you now have the following options:
- Eat less and/or look at the quality of your diet. Make sure it is balanced.
- Exercise more but make sure no matter how much cardio you do that you work in weight training as well.
- Combination of the two.
Good luck.