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.
10 Reasons You are Not Losing Weight
Since the release of my weight loss eBook, many of you have emailed in to share your struggle to lose weight. Though the eBook provides you with detailed guide to control your diet and calories, following are some of the possible reasons you are not losing weight.
-
1.
Body Type: Or more specifically your body mass which is the percentage of lean muscle mass your body has. The higher ur body mass the higher your metabolism is. That is why those thin folks remain that way no matter what they eat. -
2.
Not Enough Sleep: The exact reason behind this is unknown but if you don't get your 7-8 hours of sleep, this may affect your cortisol hormones (more about this later), making you more lethargic. Hence you burn few calories. -
3.
Too much stress: Stress releases adrenaline but most importantly also cortisol (again!). Cortisol increases your appetite and adds fat storage around your abdominal area. Make an effort to keep your stress in check and balance your life! -
4.
Lack of consistency: Sure you diet for 12 weeks a year but what about the remaining 40 weeks! Make sure you are consistent with your nutrition and exercise. Make sure you do more good than bad to keep the weight off for good. -
5.
Holidays and weekends are a killer: Most people blow their diet and weight loss initiatives during holidays and weekends. -
6.
Cortisol: Stress releases a hormone called cortisol which increases your appetite for carb and fatty foods. Increased appetite is one of the symptoms of high cortisol levels. But it is not just an increase in appetite. It is an increase in cravings for sugar and sweet foods. -
Cortisol is probably the most powerful fat producing hormone. In fact, one of the worst kind of fat, belly fat, is cured simply by reducing the amount of cortisol.
-
7.
Under-active Thyroid: A low amount of certain thyroid hormones means a slower metabolism. Signs of an under-active thyroid can include fatigue, brain fog, constipation, low sex drive, feeling cold, hair loss, and many other symptoms. -
8.
You eat too much: This one again is obvious. Yet most people still are clueless on how much food they need based on your daily needs. My ebook explains this in detail. Educate yourself and take control of your calorie intake! You owe it to yourself. - 9.
Not enough exercise: Again, not much to say here. Exercise helps to increase your calorie output making it easier to manage your weight. - 10.
Need more tips and guidance? Check out my detailed weight loss eBook entitled "How to lose 5kg in 5 Weeks". Get your copy for only RM20.
5 Langkah Kurangkan Tekanan Darah Tinggi
Tekanan darah tinggi is a serious condition yang boleh menyebabkan pelbagai penyakit seperti coronary heart disease, heart failure, stroke, kidney failure, and other health problems. Saya rasa ramai di kalangan anda mempunyai ahli keluarga yang mengalami penyakit ini. So this post is for you.
- 1.
Senam 30 minit sehari! Senaman cardio seperti jogging, badminton, berbasikal dll kuatkan otot jantung. Ini kurangkan beban kepada arteri anda.
- 2.
Kurangkan garam! Garam nie macam pasir, ia takung air. Dengan itu, isipadu keseluruhan darah akan meningkat dan dengan itu, tekanan darah mengingkat. So take it easy on salt.
- 3.
Tingkatkan potassium dan magnesium seperti pisang dan buah-buahan. Ia membantu mengurangkan tekanan darah systolik dan diastolik sebanyak 2-5 point.
- 4.
Relax. Kurangkan stress dan tenangkan diri paling kurang 30minit setiap hari untuk kurangkan tekanan darah.
- 5.
Jaga berat badan Obesity is directly relation dengan peningkatkan tekanan darah seseorang. Amalkan pemakanan dan senaman secara berterusan untuk menjaga berat badan ...make sure your weight is kept in check!
Panduan Pengambilan Garam: Badan anda hanya perlukan lebih kurang 500mg tetapi kebanyakkan pengguna biasa ambil 10x amount tersebut! Bagi merekan yang menalami penyakit tekanan darha tinggi, jangan melebihi 1500mg sehari.
Quick facts about high blood pressure
Blood pressure is created by the force of blood pushing against the walls of the arteries as it circulates and the force of the arteries as they resist the flow of blood. When this force is too great, it’s called high blood pressure or hypertension:
- Normal blood pressure is less than 120/80 mm Hg. Prehypertension (could be the beginning of high blood
pressure): if your numbers fall between the normal and high range, you should talk to your doctor
about possible lifestyle changes you may need. - About 1 in 3 US adults have high blood pressure
- Most people with high blood pressure do not have any symptoms
- High blood pressure makes the heart pump harder to pump blood throughout the body and may cause damage to blood vessels
- If left untreated, high blood pressure can lead to serious health problems
- High blood pressure cannot be cured, but it can be managed
High blood pressure is 140/90 mm Hg or above.
How to lose weight without exercise?!
From me and all the success stories featured on my website, let me be the fist to tell you that losing weight is EASY! Given that you know how! Exercise is obviously encouraged for various reasons but it is always optional. Problem is that most people rarely understand the role exercise plays.
Ask yourself: Why do you lose weight when you are sick?!! All you do is lie in bed. No exercise but still, you lose weight. That's because you restrict your calorie intake and hey your body's is in "heat", making you sweat - release a lot of energy (calories).
Intake vs Output
Weight loss is all about managing those calories. Calories coming in (food) vs calories going out (everything you do including sleeping etc). To help you make sense of the relationship between calories: 7700 calories is equal to 1kg of body weight. So if you eat 7700 calories less than what your body needs, you will lose 1kg. Same can be said about exercise - burn 7700 extra calories and you will lose 1kg as well. Do both (diet and exercise) and hey that combination of 7700 x2 is now 2kg. Makes sense? Sure it does.
To lose weight: You need to make sure that Calories In < Calories Out. Well easier said than done.
Dieting Vs Exercise?
Diets and exercise all help you to manage calories. Diets typically restrict calories where as exercise increases your calorie output. As I mentioned in the example above, both help you to lose or manage your weight but you don't necessarily need both. What is important is that you understand the role that dieting and exercise plays.
So How Exactly Do You Lose Weight Without Exercise?
Easy, you need to know the following:
- Calorie Requirement: You need to know your daily calorie requirement. This depends on your age, weight, height, sex and yes your level of activity.
- Current Calorie Intake: Look at your current food and drink intake for a day and list down its calories. (Head on over to Cekodok.com for help)
- Compare the two and make sure your calorie intake IS NOT higher than your calorie requirement.
Weight Training: Sesuai untuk Remaja?
Ini memang soalan yang selalu ditanya: "Saya Amirul, 16 tahun dan ingin mulakan senaman angkat berat tetapi saya takut ia akan stunt growth or ketinggian? Macam mana?"
Ini sebenarnya satu mitos! Ramai atlit2 terkenal seperti Arnold Schwarzenegger, Shaq O'Neal, Ronaldo dan lain2 bermula angkat berat ketika masih remaja kerana ia penting untuk membina kekuatan dan kecergasan fizikal. But walaupun mereka angkat berat, ia tidak buntukan tumbesaran mereka at all.
So let me make the following statement: Weight training atau latihan angkat berat tidak akan buntukan tumbesaran seorang remaja. Sebenaranya semanan angkat berat sememangnya digalakkan untuk remaja.
Imagine this: Kalau anda takut adanya compression yang tinggi on your spine, senaman melompat atau berlari actually creates a greater force compared to weight training.
Dapatkan panduan yang betul
Tidak berbeza dengan orang dewasa, remaja perlu mendapatkan panduan dan ilmu asas yang betul untuk bermula angkat berat ... kalau tidak you will be more injury prone just like adults. Tiada perbezaan.
Tips mudah Senaman Angkat Berat Untuk Remaja
Berikut adalah tips dan panduan mudah untuk remaja (atau sesiapa) mulakan senaman angkat berat (weight training)
- Pastikan anda bebas daripada kecederaan where by if you'd excerise you would make the injury worse.
- Ambil pre and post workout meal dengan mengandungi protein and karbohidrat dalam nisbah 1:2.
- Panaskan badan/otot terlebih dahulu.
- Patuhi langkah2 keselamatan dengan betul.
- Jangan ikut nafsu dan angakt pemberat yang melebihi kemampuan anda.
- Pelajari teknik2 latihan angkat berat terlebih dahulu.
- Kalau tidak pasti, tanya orang yang berpengalaman.
Happy Bday Karim Zahri: You Would Have Been 34 Today!
Today would have been my brother's 34th birthday. Unfortunately he passed away back in 2003 when he was still staying in Hamburg, Germany where we grew up as kids. He was my only brother.
About Karim
His full name was Karim Patrick Alexander Zahri born July 12th 1976 in Hamburg Germany. He lived in Germany all his life. Well has was in Malaysia for about a year back in 1991 but did not like it here. My brother was a very intelligent and gentle soul. He had a keen interest to help others, did a lot of charity work and had big plans to do humanitarian work in Asia or South America. He was a very simple man who loved his family and close friends around him.
If you are a muslim and reading this, I would appreciate it if you could donate an Al-fatihah for him. Amin.
Pictures of a 1,000,000 Memories
Blog and Get a Free eBook worth RM20
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Interested?
To get started, simply start writing your blog, use the images I have below and link it back to https://kevinzahri.com/ebooks/lose-5kg-5-weeks/. Than drop me a message here, provide me the link to your blog and I will be contacting you. Please use the following links only:
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Germany 2010 World Cup: Team and Player Review
The World Cup final is tonight but with Germany's last match played ... I consider it over. I am so so happy with our 3rd placing. Had someone told me before the tournament start that we would in the semi-finals, I would've been happy ... but having seen how well we played leading up the Spain match, I was rather disappointed how badly we were outplayed by Spain. Oh well!
So as an avid German fan, I would like to give my personal analyze and grades or "Einzelkritik" for the Mannschaft.
Manuel Neuer (7/10): Great future talent. I've been impressed with Neuer since his Schalke played in the UEFA cup a couple years back. Steady hands and a roaring personality make in a great keeper for many more years. Being so young obviously contributes to some erratic decisions.
Holger Badstuber (5.5/10): Had a great season with Bayern. Was happy to see him make the starting-11 against Aussie but got a lot of heat for allowing the fateful cross against Serbio .. which led to the goal. Very young at 20. Great future for Germany and Bayern.
Jerome Boateng (6/10): Watched him in a few youth match for Germany. Great physical presence and had a decent World Cup overall. I think he struggled mightily against Sergio Ramos of Spain. He will be player I will look forward to watch at Mancester City is coming season. With Ballack gone, I may just become a ManCity fan! Hehe.
His brother, Kevin-Prince, on the other hand is an arrogant prick. I think he is too cocky and not that good a player to begin with. I am glad he is not playing for Germany
Arne Friedrich (7.5/10): Super steady. Great tackles and always proves a handful in attack during corners or set-pieces. Together with Mertesacker absolutely priceless for Germany in center of defense. At 31 probably his last World Cup.
Per Mertesacker (7/10): At 26 has a another World Cup left in him. Overall played very well. No outstanding errors and together with Lahm played the ball very well out of defense to kick-off our offense. With his height, he should do a little better in attack during corners or set pieces.
Philipp Lahm (8/10): Superb World Cup. Not your typical captain but he lets his playing on the field do the talking. Whenever he gets on the ball, you can be 99% assured that his pass, shot or dribble is fruitful. Despite all that success, he will probably lose the armband once Herr Ballack returns to the national squad. Now 27 already, he will still be a force to be reckoned with for the next 4 yrs. I would like to see him make a move to the EPL over the next 1-2 years.
Marcell Jansen (6.5): Never been a fan of Jansen, especially during his days at Bayern. A little to erratic for my liking and tends to lack consistency and a steady head in crucial moments. That said, I think he played well when coming on for Podolski. His goal against Uruguay was probably 50% luck but crucial!
Sami Khedira (7.5): Another young one at 23. This tournament has been a breakthrough for Sami. He reminds me a lil of Dietmar Hamann, keeps the ball very well, sticks to his business and when moving forward can cause problems for defences. Great future for him and Germany.
Toni Kroos (6/10): I am a huge of fan of Toni. Have been following this prodigy since he played in the U17 team for Germany. With his talent, people (like me) perhaps expect too much too soon. He could've scored against Spain with his volley but oh well ... at only 20 years, he is definitely a player to watch. This coming season he will be back at Bayern!
Mesut Özil (8/10): Another one of our breakthrough performers. Everyone who watches Werder Bremen knows of his gifted left foot but sometimes I feel that he himself lacks a little bit of confidence ... but with the World Cup over, Mesut should be full of confidence and look forward to a bright future. My only other comment: instead of always dribbling the ball in front of goal ... just shoot!
Bastian Schweinsteiger (7/10): Schweini Oh Schweini ... he is player who has matured tremendously over the last 1-2 years. Gone are the emotional outbursts and now we have a steady more calmer Bastian. I like it. Played the match of his life against Argentina. A couple of crucial loss of possessions against Spain and Uruguay are probably as a result of over-confidence?! Like Lahm, it would be great to see him play in England or Spain. He definitely has the goods and is only 26!
Piotr Trochowski (5/10): Played great football 2-3 years ago. Has not been playing well this season and for me, he has been erratic for Germany at the World Cup. Did not use his chance as a replacement for Mueller against Spain. At this form, he will continue to struggle to make the starting eleven and rightly so.
Cacau (5/10): Strong physically but does not hold the ball as well as Klose which often led to attacks falling down quickly. I don't see him as a regular first choice for Germany but than again, we don't have that many options.
Miroslav Klose (7.5/10): After his lousy season with Bayern, I didn't expect him to do well at all. No one did but like Podolski he impressed. Too bad he couldn't add to his goal tally and equal Ronaldo. I think Klose may play at Euro 2012 but this should be his last World Cup. Good job!
Thomas Müller (9/10): Absolute star of the team. After only his first season in the Bundesliga, 20 year old Thomas is a world star! I think the experience in the Champions League proved crucial. I remember watching him against ManU and he was lost! Well lost no more. This World Cup experience and five goals should mean great things for him and Germany. Together with Kroos, Ozil etc they are our future. Did you know that Mueller is already married at 20!
Lukas Podolski (7/10): Also had a great World Cup. I never liked his attitude at Bayern. A lot of complaining. At times very wasteful, especially against Serbia. That was annoying to watch. Still young at 25 but should play for a better club than Cologne. He needs to be pushed or he needs to push himself. Will probably play in 2014.
Mario Gomez (3/10): Just like Euro 2008, absolutely useless! Can't hold the ball. Can't pass when it matters and doesn't hit the target. I think Mario lacks confidence when he plays for the national side. Very disappointed.
The Team (7.5/10): Great performance overall. Fun to watch moving forward with fast passing one-two football. In Mueller, Ozil, Kheidera, Neuer, Badstuber and Kroos, Germany has a great future. If there are areas to work on, I would say that Germany needs a world class striker like Klinnsmann, the left back situation also needs to work. In terms of depth, yeah it wouldn't hurt to have some useless substitutes. Overall, I am super excited and hopeful for the future of German football. Probably without Michael Ballack.
Five Examples of Health and Fitness in Islam
I have been meaning to write this article for a while. Well ... actually planned to write a book about this very topic but never got around to it so let me start by writing an humble article about health, fitness and Islam. Insyallah, I will provide you with examples, phrases from the Quran that links fitness to you as a Muslim.
Why Should a Muslim be Fit?
Islam merupakan agama dengan merakumi seluruh kehidupan termasuk jasmani and a Muslim has responsibilities in all aspect of life. I for one ... I am a son, a brother, a husbang and going to be father. I have responsibilities that require me to be healthy so that I can perform my duties the best I am. As a Muslim, it is my responsibility to take care of my health so that I can take care of others.
As a Muslim, it is my responsibility to take care of my health so that I can take care of others.
Example: Bagi mereka yang ingin menunaikan umrah dan haji, sudah tentu mereka perlukan tenaga dan kecergasan yang baik. Alhamdulillah saya sudah beberapa kali dapat menunaikan umrah but kadang2 sedih melihat ramai yang kurang upaya dari segi kecergasan fizikal sehingga menggunakan kereta instead of going by foot or pitam etc pun ada. Memang kesian but ramai, incl Malaysians could do a lot more for themselves.
Dalam satu hadith, ia mengatakan: a third of our stomach should be for food, a third for drink and a third to help us breathe. From this, we can learn that it is advised not to eat a lot.
In a sunnah it said that Nabi Muhammad s.a.w was physically fit. Of course not through a gym but through living as a Muslim. Health and fitness is not just about going to the gym. Health and fitness is a lifestyle. Being a Muslim is a lifestyle. For me, it is simple: being a Muslim is also in my image, my representation .... for that, I need to take care of my health.
Five Examples of Health and Fitness in Islam
- 1.
Haji and Umrah Well again, probably the simplest example. In order for your to perform the duties of umrah and haji successfully, you need to be physically fit.
- 2.
Puasa (Fasting) Fasting has many benefits (kelebihan). It requires focus, discipline, moderation, self-control, teach you to allow your body, mind and soul to rest/heal. Fasting teaches you about balance and much more.
- 3.
Prayer If you think about it - if each prayer takes 4-5 minits than in actuality you are doing 20-25min of "exercise" per day. Although it is not "real" exercise, no matter what age you are, you need to keep active to stand, kneel and pray.
- 4.
Sunnah There are various examples that symbolize exercise, health and taking care of yourself in the life and teachings of Nabi Muhammad SAW. As Muslims, we strive to follow in Nabi SAW's footstep, why not follow in being healthy and fit!?
- 5.
Quran Just like the sunnah, the Quran is our life guides. Although it does not directly tell you to hit the gym or go on a diet, it tells you to not be wasteful, take care of yourself and to be healthy. For that, exercise and fitness is key.
Edisi Bahasa Malaysia: Panduan Kurangkan 5kg Dalam 5 Minggu
Selepas melancarkan eBook "How to lose 5kg in 5 Weeks" awal Jun 2010 and lebih 250 jualan (terima kasih di atas sokongan anda), ramai yang meminta adanya edisi Bahasa Malaysia. So dengan ini kami dengan bangganya (chewah) melancarkan edisi Bahasa Malaysia - "Panduan Kurangkan 5kg Dalam 5 Minggu".
Nak order ataupun nak lebih info? Layari kedai online KevinZahri.com/shop
Apa beza edisi ini?
Bahasanya berbeza :) .... kandungan sama.
Kalau saya sudah beli edisi English?
No problem. Kalau you have bought the English version, you can automatically download the Malay version from your client login. No need to order again!
Also, sekiranya anda beli edisi Bahasa Melayu pun, anda tetap boleh download
eBook percuma?
Sama dengan edisi English, anda tetap akan memperolehi eBook "24 Questions", "25 Calorie Saving Tips" dan "25 Easy Ways to Increase Your Calorie Output" secara percuma!
Bahasa Lain?
Yes, insyallah kami akan keluarkan eBook ini dalam pelbagai bahasa lain ikut keperluan ...