Gambar-gambar Jom Kurus Utara: Alor Setar, Kepala Batas dan Ipoh
Berikut adalah beberapa gambar dari sessi Jom Kurus bersama Kevin Zahri buat kali pertama di Alor Setar, Kepala Batas dan Ipoh. Terima kasih kepada semua yang hadir dan selamat berjaya dalam melakar dan execute pelan kurangkan berat badan yang tersendiri.
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Cabaran Biggest Loser Bersama Wardina Safiyyah
Hello semua! Saya Wardina Safiyyah sangat teruja dengan program “Biggest Loser Challenge” saya bersama Kevin. Kenapa? Sebab utamanya, saya nak kurus! Berat saya tanpa sedar sudah naik 10 kg dan saya perlu melakukan sesuatu. Saya mahu menggurangkan berat badan dan merasa sihat kembali dengan CARA yang sihat dan tanpa mengeluarkan ribuan ringgit. Maka saya mahu mencabar diri dan semua peminat saya yang mahu melakukan yang serupa.
Maka saya mahu mencabar diri dan semua peminat saya yang mahu melakukan yang serupa.
Bersama Kevin Zahri.
Saya lebih teruja kerana Kevin menerima idea saya yang mahu mengurangkan berat badan bersama para peminat saya yang sudah lama menyimpan impian tetapi kurang bermotivasi kerana tiada ilmu dan sokongan. Saya akan bersama 40 rakan/peminat istimewa untuk berjuang selama 6 minggu (buat permulaan) untuk bersama-sama berkongsi tips, motivasi, dan impian untuk menggurangkan berat badan dengan cara yang paling sihat. Program Jom Sihat serta Jom Kurus pada 23 dan 24 Mac bersama Kevin Zahri adalah permulaannya.
Langkah yang pertama adalah untuk menimba ilmu. Mari kita lakukan bersama. Saya ada 10 kg untuk dikurangkan Anda? Mahu bersama saya? Mari kita siapkan minda dan InsyaAllah capai target yang diidamkan!
Ridwan Mustafa: Dulu Obes 120kg tapi kini seorang Perawagan
Kalau anda pembaca kevinzahri.com, tentu anda pernah membaca artikel dan kisah kejayaan Ridwan Mustafa mengurangkan 30kg dalam 8 bulan. Saya sendiri memang rasa bangga dengan kekekalan azam Ridwan sehingga dapat tawaran menjadi peragawan fashion.
Tahniah Ridwan! Teruskan gaya hidup sihat dan insyallah terus menjadi inspirasi kepada mereka yang ingin ikuti jejak Ridwan.
Shahidin Mohamad Kurangkan Berat 12kg Dalam 2 Bulan
- Nama: Mohd Shahidin bin Mohamad
- Umur: 29
- Matlamat: Kurangkan Berat Badan
- Kejayaaan: Kurangkan 12kg dalam 2 bulan.
- Facebook: mohdshahidin
Nama saya Mohd Shahidin bin Mohamad. Saya berusia 29 tahun dan kini telah berumah tangga dengan Siti Nurain binti Ahmad serta mempunyai seorang anak perempuan bernama Hannah Sofiyyah berusia setahun 9 bulan. InsyaAllah bulan Mei ini kami akan menyambut kelahiran seorang lagi cahaya mata.
Umum mengetahui kemungkinan besar lebih 30% masyarakat di Malaysia mempunyai masalah dengan berat badan. Dengan kata lain, seorang daripada 3 orang di Malaysia mengalami masalah berat badan. Saya juga tidak terlepas dari menjadi ‘mangsa’ statistik ini. Dengan ketinggian 164 cm, berat saya pernah mencecah 76 kg. Walaupun masih belum lagi mencecah tahap obese, tapi ia tetap overweight.
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Jom Kurus Zon Utara: Penukaran Alamat.
Salam semua,
Kepada mereka yang menyertai sessi Jom Kurus Zon Utara (Kedah, Penang, Perak) pada 1-3 March 2013 ini, sila semak penurakan alamat untuk sessi-sessi tersebut.
Penukaran lokasi adalah seperti berikut:
- 1 March 2013, Jumaat (Alor star, Kedah)
Bilik Kuliah Ilmu,
Institut Pengurusan dan Integriti Negeri Kedah Darul Aman (INSPIN),
Kompleks INSPIN,
Lebuhraya Sultanah Bahiyah,
05350 Alor setar Kedah
Pukul: 9am-12pm - 2 March 2013 / Sabtu (Kepala Batas, Penang)
Bilik Seminar Utama,
Pusat Budi Penyayang,
Jalan Bertam Dua,
Kepala Batas,
13200 Seberang Perai Utara,
Pulau Pinang
Pukul: 10am-1pm - 3 March 2013, Ahad (Ipoh, Perak)
Bilik seminar
Jabatan Belia dan Sukan Negeri Perak,
Kompleks Belia dan Sukan Negeri Perak,
Jalan Ghazali Jawi,
31400 Ipoh,
Perak
Pukul: 10am-1pm
Cardiac Rehab Launch Program at Prince Court Medical Centre
In conjunction with the recent Cardio Rehabilitation Program at Prince Court Medical Centre, I was invited to conduct a 20 minute exercise demo. But instead of just demonstrating the exercises, I thought it would be more interesting and fun to have everyone get involved.
Haffiz Razali: From 130kg to 85kg and a Six Pack
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- Nama: Haffiz Razali
- Umur: 20an
- Matlamat: Kurangkan Berat Badan
- Kejayaaan: Kurangkan 45kg dalam 1 tahun.
- Facebook: Haffiz.Razali
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Dari kecik saya memang obese. But I managed to be healthy and skinny after a year of boarding school but unfortunately the weight bounced back. My weight loss wasn't permanent becoz of improper eating habit and not enough exercise. I continued to be obese into my early 20s. So, after graduation in 2009, physical activities like badminton stopped completely. Post graduation, being jobless for months did not help too.
I felt being overweight makes it so much harder to get a job. Employers often see an overweight person as incompetent and incapable to do tasks that would potentially require some (if not a lot) of physical labor. Being jobless and depressed I became a stess eater and spent most of my time in front of the TV. All this resulted in my weight ballooning to a whooping 130kg in 2011.
Every tried to lose weight?
Tak boleh nak kata pernah cuba atau tidak sebab tidak sedar pun diri tu dah morbitly obese. But I bought Kevin Zahru's eBook in the forth quater of 2011. Unfortunately, as I lacked motivation, I did not stick to them.
... I wasn’t able to walk/stand/sit/drive for months after the spinal injury and if i continue to play badminton at 130kg, I would risk legs paralysis ...
One day I twisted my spine while playing badminton, then only I realized that I have to seriously lose weight. I wasn't able to walk/stand/sit/drive for months after the spinal injury and I was really scared that if i continue to play badminton at 130kg, I would risk legs paralysis.
Here, I decided to really turn things around and got serious about losing weight. That and mental torture from my girl BFF. LOL, Lemas asek kene berleter pasal suruh lose weight. :)
How did I finally manage to lose 45kg?
Let me use Kevin's eBooks to illustrate how each helped me along my journey:
eBook 20 Pelan Diet Malaysia definitely helps a lot in terms of getting to know the general idea of what to eat, how many calories of foods from different types of diets mamak, melayu, western, the serving sizes etc. Theres also a "Pelan Diet Anda" which is obviously more than useful. I've used that template to plan out my 5-7 meals throughout my initial stages of losing weight (130kg to 101kg). Other than these diet examples, tips included in the eBook ,ensured me of eating cleaner.
eBook 45 Craving Tips basically taught about eating wholefoods rather than simple carbs such as fast food, and sugary drinks which tend to make you hungry quicker. Drinking water throughout the day really helps in controlling your hunger and blood sugar levels. Eventually, you would feel that a pinch of sugar is already too sweet ;) Endorphin release aout 10-15minutes into your cardio session, can really help suppress hunger too while making you feel good. Yeah, always include protein in your meals especially your breakfast/lunch/dinner as to make you full longer and repair muscles after an intense strength training session.
eBook How to Lose 5kgs in 5 Weeks tells me how to safely losing weight every weight and maintain the weightloss streaks. In my experience, I have lose 1kg (or more) per week for 12 consecutive weeks. Losing 1kg every single week, motivates me to keep working hard,eat clean and most importantly appreciate my weight loss.
eBook Abs & Exercise gives a general idea on what kinds of exercises I can do to burn calories. What everyone should know is that u have to do both cardio and strength training where strength training in particular increases your BMR as you increase your lean muscle mass which translates to burning fat throughout the day. And there's a 6-packs chapter. :) Just follow what Kevin Zahri says, ie reduce fat, do regular core exercises, you can get them.
My personal diet tips?
- 4 meals a day (Breakfast, lunch,Pre-workout meal, Post-workout meal).
- Glucosamine/Chondroitine as supplement for regular cartilage strength maintenance.
- Not taking any protein supplements, natural protein sources is enough for my body aesthetics goals. Wanna get sprinter-like or quarterback-like build. :)
- 1.5 litre bottled water in the car, in my room, under my desk.
- Minimal daily sugar intake.
- 1 cup of rice (for lunch) a day. I do not need as much carbohydrates since i do not run long distance that regularly.
- Reduce food that are fried, including kuih-muih
What about exercise and lifestyle?
- 3-4 training days a week (35minute 5km run on treadmill or 17kph HIIT Sprints + targeted muscle-group training)
- For every 1 hour of sitting, stand for 45-60 minutes.
- Basically I walk or stand a lot.
- Engage in badminton sessions with friends 3 times a week
- 7-10 km run in the weekends with friends
- Sometimes i go for Zumba class...yeah i know, not really a "guy" thing to do but i enjoy it ;)
5 Tips for those looking to lose weight?
- Include protein/fiber/veggies in your meals.
- Limit your sugar intake.
- Try to make your food "healthier", dont obsess about eating "clean" all the time, make your meals "cleaner" instead.
- Jadikan exercise as a part of your lifestyle, both cardio n strength training (bodyweight is sufficient).
- Also weight training for girls. Do not worry, you dont have enuff testosterone to "bulk up".
Petronas HR Day Health Talk
Berikut adalah beberapa gambar daripada sessi health talk bersama Kevin Zahri untuk HR Day bersama kakitangan Petronas di Twin Towers, KLCC.
Guna Minyak Kelapa Untuk Kurangkan Berat Badan?
Memang tidak boleh dinafikan bahawa santan daripada buah kelapa mempunyai reputasi yang memang buruk dalam soal penjagaan kesihatan dan kawalan berat badan di Malaysia. Kenapa? Kerana ia tinggi dengan lemak tepu dan lauk-lauk seperi nasi lemak memang tinggi kalori. Tapi tidak semuanya negatif.
Samalah seperti buah fakta menarik durian sebelum ini, jom kita lihat fakta menarik buah kepala dalam pengurusan kesihatan diri.Read more
What I Ate When I Was Losing Weight
By Jolynn Martin
Sometimes people ask me what I eat everyday just for an idea of what to eat. Today I'll share with you my daily menu from Monday to Sunday when I was losing weight. I always eat 3 times daily with a snack or two in between my main meals. I usually eat every 3 to 4 hours depending on how busy I am. Skipping meals will do the body no good. You need food for fuel so that your body will burn more fat for energy instead if muscles. Go for complex carbohydrates, good quality protein, fibre and healthy fats.
Monday
- Breakfast: 2 slices of wholemeal bread with 2 half-boiled eggs accompanied with a cup of unsweetened coffee.
- Mid-morning snack: A glass of low-fat milk.
- Lunch: A cup of brown rice, a piece of deskinned chicken breast and mixed vegetables tomyam soup.
- Evening snack: One green apple.
- Dinner: A cup of brown rice, simple stir-fried deskinned chicken breast with mixed vegetables.
Tuesday
- Breakfast: A bowl of cooked oats flavoured with a glass of low-fat milk and 2 teaspoons of organic honey.
- Mid- morning snack: A cup of low-fat yogurt.
- Lunch: A cup of brown rice, deskinned chicken breast curry with mixed vegetables.
- Evening snack: A handful of raw mixed nuts.
- Dinner: A cup of brown rice, deskinned chicken breast soup with mixed vegetables.
Wednesday
- Breakfast: Oat pancakes accompanied with a cup of unsweetened coffee.
- Mid-morning snack: A glass of low-fat milk flavoured with some dark chocolate powder.
- Lunch: Deskinned grilled chicken breast slices with raw salad leaves and tomato slices wholemeal sandwich flavoured with 1 tablespoon of BBQ sauce.
- Evening snack: A cup of low-fat yogurt.
- Dinner: A cup of brown rice, ginger steamed fish with stir-fried mixed vegetables.
Thursday
- Breakfast: Ommelette wholemeal sandwich accompanied with a cup of unsweetened tea.
- Mid-morning snack: A handful of dates.
- Lunch: A cup of brown rice, spicy grilled chicken with simple stir-fried mixed vegetables.
- Evening snack: A glass of low-fat milk.
- Dinner: Grilled chicken salad with diced potatoes.
Friday
- Breakfast: 2 half-boiled eggs with 2 slices of wholemeal bread and a glass of low-fat milk.
- Mid-morning snack: One green apple.
- Lunch: A cup of brown rice, grilled fish and stir-fried mixed vegetables.
- Evening snack: A handful of mixed raw nuts.
- Dinner: Deskinned chicken breast and raw salad wholemeal sandwich with 1 tablespoon BBQ sauce to taste.
Saturday
- Breakfast: Oats and banana slices porridge cooked in a glass of low-fat milk.
- Mid-morning snack: Egg ommelette.
- Lunch: Spicy grilled chicken, mashed potatoes and a bowl of salad with low-fat plain yogurt as a salad dressing.
- Evening snack: Fresh fruits salad.
- Dinner: Wholemeal bolognese pasta cooked with deskinned minced chicken breast and lettuce leaves.
Sunday
- Breakfast: Egg ommelette wholemeal sandwich.
- Mid-morning snack: A handful of dates.
- Lunch: Wholemeal spaghetti soup with deskinned chicken breast slices and mixed vegetables.
- Evening snack: 1 piece of fruit.
- Dinner: A cup of brown rice, sweet and sour fish with mixed vegetables.
I usually cook my own meals so that I get to control my food portions and serving sizes. I use no more than 1 tablespoon of oil when I cook. For my curries, I replace coconut milk with low-fat milk or low-fat plain yogurt. Healthy eating need not be boring. You just need to be slightly creative and look out for healthier ingredient alternatives. I also cook 1 day in advance to save time, so I only need to reheat my food the following day. You can also cook your meals in bulk, freeze them and then reheat them when required. Good luck in planning your meals!
Difficulties in Losing Weight? Hypothyroidism May Be the Culprit
Have you ever tried losing weight but all your efforts were in vain? You eat the recommended amount of macronutrients and micronutrients for your body weight in order to lose weight, you exercise and lead an active lifestyle yet you are not losing weight. Could this be due to an underactive thyroid?
An underactive thyroid or hypothyroidism is commonly caused by thyroiditis (inflammation of the thyroid gland). The thyroid gland is situated in front of the neck just below the larynx (voice box) and it uses iodine to release hormones that control your metabolism.
An underactive thyroid means that your body’s metabolism is slower than normal people, therefore making weight loss even harder. However, weight loss is still possible for people with hypothyroidism.
What causes hypothyroidism:
- Iodine deficiency
- Body’s immune system attacks thyroid gland
- Cold or any lung infection
- Pregnancy
- Reaction of the body to certain drugs
- Birth defects
- Radiation treatments to the neck or brain for cancer treatment
- Radioactive iodine initially used to treat an overactive thyroid gland
- Surgical removal of any or all part of the thyroid gland
- Excessive bleeding during pregnancy or childbirth which damages the thyroid gland
Symptoms of hypothyroidism:
- Constipation
- Extreme sensitive to cold
- Fatigued
- Heavier menstrual periods
- Joint or muscle pain not caused by exercise
- Paleness and/or dry skin
- Depression
- Thin, brittle hair or fingernails
- Weak body
- Gains weight easily despite eating healthily and exercising
If left untreated, symptoms will include:
- Terrible sense of taste and smell
- Hoarseness of the voice
- Puffy face, hands and feet
- Slow speech
- Thickening of the skin
- Thinning of eyebrows
If you have more than 5 of the symptoms above, please see a doctor for treatment to replace your lack of thyroid hormone. This is a lifelong therapy because you must take thyroid hormone replacement for the rest of your life although your thyroid hormone levels will temporarily return to normal.
Additionally, you can also increase your intake of foods containing iodine, but be mindful to prevent overconsumption of foods containing iodine because that will only impair the thyroid gland’s function in the long term or worse, result in coma. You actually need less than a teaspoon of iodine in your entire lifetime for good health. 150 micrograms of iodine daily is enough to meet the daily requirement.
Some foods that contain iodine:
- Dried seaweed
- Cod
- Potato with peel
- Milk
- Shrimp
- Tuna
- Eggs
At the moment, there is no known way to prevent hypothyroidism. If you think you may have hypothyroidism, please see your doctor to run some tests. Once you are confirmed to have hypothyroidism, please talk to your doctor regarding thyroid hormone replacement therapy.
Gambar Sessi Jom Kurus 1 Feb 2013 di Kota Bahru, Kelantan
Buat kali pertama, KevinZahri.com anjurkan sessi Jom Kurus di Kota Bharu Kelantan. Berikut adalah gambar-gambar dari sessi bersama peserta-peserta dan AJK kelab rekreasi Kementerian Belia dan Sukan, Kota Bharu.
