New Cekodok.com Feature - Free Meal Planner
Ever wanted to creat your own meal plan? Want to know what I eat everyday? Great news! We just launched the beta version of Cekodok.com's Meal Planner.Read more
Hectic Start to 2009
Wow! its been almost a month since I last posted an entry here... that not good but its been a hectic-hectic last few weeks.
Year End Vacation
After i recovered from my demam (after my bday), I went for a quick trip to Krabi and Phi Phi island over Christmas. Spent a couple nites in Krabi and two more on Phi Phi island. Phi Phi is awesome! Read more
Looking back over the last 30 years
Its been about a week since I said goodbye to the 20s with a bang! hahaah those that were there, know what that means. I'm not exactly sure where I'm heading with this post but turning 30 has left me reflecting on my life.
...I'm not sure where exactly I'm heading with this post but turning 30 has left me reflecting a lot about my life...
Dunno if its just me or if everyone goes through this....hahah I know I know...30 is just a number but I see it as an opportunity to open a new chapter in my life and hey a lil self reflection has never hurt anyone.
Read more
Panduan Senaman Untuk Warga Tua
Since I just turned 30 on the 12th Dec, I felt I should write a blog post on exercising for the elderly.
So, patutkah anda berhenti senaman dan menjaga kesihatan apabile anda atau ibu anda sudah berumur? Definitely not…..health and fitness patut menjaga sebahagian daripada kehidupan anda walaupun umur anda menjangkau 50an, 60an dan seterusnya.
...If you have a mother that’s sitting at home too lazy to keep aktif…this section juga sesuai untuk anda to motivate her…..she is your mother afterall ;)...
Penat-penat Jogging Tapi Tak Kurus Jugak?
Cikgu Fitness #1 Malaysia
Masalah ini actually quite normal. Pada hujung minggu atau waktu petang memang ramai yang berjogging dekat taman2, gym ataupun treadmill di rumah. Stamina atau cardiovascular capacity memang meningkat tetapi lemak dan berat badan tidak beruah! Why?
- Sebab anda tidak dapat mewujudkan kalori deficit (kalori masuk > kalori keluar)
- Most probably semasa sessi jogging, anda tidak membakar lemak tetapi glycogen!
Ok masalah point pertama agak mudah untuk difahami sebab kalau anda makan (kalori masuk) melebihi pengunaan badan (termasuk jogging dll) tentunya makanan berlebihan akan disimpan sebagai lemak.
Untuk bulan ini saya nak fokus lebih kepada point kedua: Adakah anda membakar lemak ataupun glycogen?
Ok badan kita mempunyai dua sumber tenaga: glycogen & lemak. Sebagai pengumpamaan, andaikan:
- glycogen adalah wang tunai (badan boleh menyimpan lebih-kurang 2000 calori at one time)
- lemak sebagai duit simpanan bank.
- makanan adalah sumber wang tunai.
…sebelum badan menyentuh duit simpanan (lemak) semasa cardio (seperti jogging), badan perlu menghabiskan wang tunai terlebih dahulu…
Sebelum badan menyentuh duit simpanan (lemak) semasa cardio (seperti jogging), badan Yanti perlu menghabiskan wang tunai terlebih dahulu . Ketika itu, badan akan membakar lemak!
Jadi camane nak bakar lemak badan?
- One way adalah dengan memanjangkan sessi cardio (tanpa minuman sukan) so that at some point bekalan glycogen habis dan badan bermula membakar lemak. Tetapi ini agak memenatkan.
- Dengan mengelakkan makanan/minuman berkarbohidrat 3-4 jam sebelum cardio. With that, badan akan terus mengunakan wang tunai yang sedia ada dan apabila memulakan jogging, wang tunai telahpun turn ke tahap yang lebih rendah dan at some point, badan terpaksa mengambil wang simpanan (lemak) sebagai sumber tenaga to support your activity.
Tidakkah performance saya akan merosot tanpa bekalan glycogen?
Yes tetapi anda kena buat pilihan antara performance training ataupun training untuk membakar lemak!
Pernah terfikir kenapa atlih negara tidak mempunyai badan yang kental walaupun mereka berlatih almost setiap? Mereka berlatih untuk performance dan sentiasa memastikan “wang tunai” sedia ada dengan mengambil minuman/makanan berkarbohidrat yang mengandungi carbs.
Performance tanpa glycogen tidak “sehebat” kerana ia mengambil masa untuk mengeluarkan wang simpanan daripada bank dan mengunakannya sebagai wang tunai! Hmmm….I hope all this makes sense. Basically, ia mengambil masa untuk badan memecahkan molekul lemak dan gunakannya sebagai tenaga.
…ia mengambil masa untuk badan memecahkan molekul lemak dan gunakannya sebagai tenaga…
Bolehkah makan/minum selepas jogging?
Oleh kerana heart-rate anda masih tinggi selepas aktiviti jogging, peluang (masa) itu boleh digunakan untuk squeeze pembakaran lemak lagi. Air mineral is no problem tetapi, kalau boleh, only turn to food selepas 30 minute. Also, take it easy on the food…..you dah penat-penat berlatih so best kalau you stick to a light and balanced meal ? Simple carbs are ok to replenish your energy quickly.
Jangan ikut nafsu 😉
Kenapa Impian Fitness Saya Tidak Tercapai?
Adakah ia salah genetics? Hmmm ia dan tidak. Ok berdasarkan pengalaman saya, secara ringkas berikut adalah factor kegagalan dalam pencapaian fitness goals (weight gain, weight loss, toning etc)
- Tak Sabar atau goal yang kurang realisitik
- Kurang disiplin
- Kurang Ilmu
- Bergantung kepada trend dan janji2 kosong.
“Sabar kak….Sabar!”
Perubahan fitness/fizikal anda telah mengambil masa mungkin 1, 5 atau mungkin 10 tahun.Read more
Case Study: Hafiz Kurangkan Berat 11kg Dalam 12 weeks.
Following is a short weight loss story submitted by saudara Hafiz who sudi berkongsi pengalamannya bersama anda. If you have a story to share, submit it today.
Before: I was overweight
Previously my weight was 78kg and waist 35 inches. Not very flatterin considering my height. My problem was
Berita Harian XY - Jaga badan cara Kevin
Following is a cover story by Fairuz Zaidan from XY Berita Harian. You can view the original article on their website.
Kevin Zahri Abdul Ghaffar berkongsi rahsia pemakanan ideal untuk pembaca XY. Ikat perut atau bijak makan? Ayuh ikuti tip personaliti ini dan menangi hati pemilik kromosom XX!
KUALITI bukan kuantiti. Tertarik dengan kata-kata Kevin Zahri tatkala beliau berbicara mengenai rutin diet pemakanan yang diamalkannya. Baginya, tidak guna berdiet tetapi tidak tahu fakta kandungan dan makanan yang perlu diambil atau dielak.Read more
Cekodok.com - Malaysian Food Calorie Guide
Cekodok.com is Up and Running - Finally!
Finally indeed. I am so thrilled to announce that cekodok.com is officially online so feel free to check it out.
Please bear in mind that we will continually add foods to the website....and hey you can add the foods yourself as well!
Spend a day with Kevin for RM 400
1 Day, 1 Website for only RM 400
Sure you must be thinking "Spend a day? hmmm"...hahah well..not many actually know that I run a web design/development company in Malaysia called Maxhosting.com.my. They are responsible for making this website, cekodok.com and other up-coming health projects possible.
...for RM400, you not only get to spend an "entire" day with me or my team, you also get to build a website, blog, eStore etc and learn along the way....
Whats Up? Vaio Laptop Kong, Raya, Avi Spa, Health Portal
Hey everyone. Hope that you all are enjoying your hari raya open houses and hey, deepavalli is just around the corner. I've been super busy dalam 2-3 minggu lepas.
Here are some quick bit of whats been happenin in my life.
- No Laptop: Oh yes...my freakin Vaio laptop buat hal...had to hantar for service so now guna my desktop yg penuh habuk. Hopefully minggu depan dapat it back.
5 Post Raya Training Tips - First Training Day
Aaaaah yes.......hari raya, hari yang mulia ini. For me hari raya not only signals the start of lemang and rendang season but also the time I can resume my fitness training. After a month without much, if any, exercise...I am always very eager to hit the gym again.
So yesterday was my first day back at the gym and following are some tips I keep in mind after a month long layoff.
My 5 Post Hari Raya Workout Tips:
These tips are specifically for weight training but can be easily adapted for cardio, fitness etc.
Read more