20 Ramadhan Weight Loss Tips 2

Transcription

20 Ramadhan Weight Loss Tips
2
AUTHOR: KEVIN ZAHRI
Kevin Zahri is a Malaysian health & fitness celebrity and is affectionately known as Cikgu Fitness. He has
over 10 years experience as fitness writer, TV host, wellness speaker and trainer.
Writer
Kevin published his first best-selling title “Fitness 24/7” in 2008. His online
eBook series have sold over 60,000 copies, including the popular title “How to
Lose 5kg in 5 Weeks. Full list of eBooks here.
Personal Trainer & Nutrition Advisor
A qualified American Fitness Training of Athletics (A.F.T.A) personal trainer and
nutrition advisor since 2004.
Penceramah
Kevin is one of most sought after wellness speakers in Malaysia. He is known
for fun and interactive workshops that focus on education and engaging the
audience. Some of his clients include: Petronas, MAS, Shell, Nestle, Yakult, American Express, Malaysian
government offices and many more. More info here.
Hos TV
He is a regular TV guest on various talk shows discussing health, diet, nutrition and other wellness topics.
JK1M Program Founder
Kevin is the founder of a huge successful nationwide weight loss program called JK1M. It has attracted
over 10,000 participants since its first season with many inspiring weight loss success story.
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facebook.com/zahri.kevin
KevinZahri.com © 2015
3
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4
20 RAMADHAN
WEIGHT LOSS TIPS
Assalamualaikum my muslim
brothers and sisters.
This FREE guide will provide you with
simple and practical tips to help you
lose weight but can also be used
as a general guideline for sahoor,
breaking fast and exercise during
the holy month of Ramadhan.
Happy fasting to all of you.
Kevin Zahri
2015
5
1-5: SAHOOR TIPS
Although the pre-dawn meal (sahoot) is not obligatory, its a blessed
part of ramadhan & helps to prepare you for the deed of fasting.
1
Complex Carbohydrates
Try and stick to complex carbohydrates or
low GI foods during sahoor.
1. Complex carbohydrates digest slower, providing you with longer lasting
energy during fasting.
2. Good sources: Brown
breads, brown rice, sweet
potatoes, whole grain cereals and other low GI foods.
3
2
Reduce Salts
The more salt your consume during
sahoor, the more water your body will
want to absorb. Sounds good? Well not really.
During fasting, the additional salt will increase
the bodies need for more
water and expedite dehydration.
Where is salt? In chips,
cookies, crackers, sauces,
soups, fried food etc.
Target Calorie intake: approx 500kcal
For the average person, I would recommend an estimate
sahoor calorie intake of 500kcal. Be sure your meal is
relatively balanced and contains a healthy source of
carbohydrates and proteins. Examples:
• Example 1: A fistful of rice, chicken or beef (protein),
vegetable and 1-2 dates.
• Example 2: 2x slices of bread, a little spread if you like, tuna,
salmon or sardine for protein. Plus 1-2 dates.
5
Water: How much to drink?
Whatever you do, don’t drink too much. The more you
drink the faster your body will try to flush the excess water!
Here are some guidelines:
4
Avoid Caffeine
Caffein found on beverages like coffee or tea
has two qualtities that make
them not ideal for sahoor.
• Diuretic: Caffeine is a
quality that makes the
body flush water. Not
great for ramadhan
where avoiding dehydration is preferred.
• Stimulant: Caffeine is a
stimulant that can make
sleeping after sahoor
difficult.
• How much?: 2-3 glasses of water will suffice.
• Temperature: Room temperature is best. It does not shock
your system during the early morning hours of sahoor.
• Type? Normal water is best but if you must drink some
juices, keep it to 1 small glass.
6
6-10: TIPS FOR IFTAR
Iftar is indeed a joyous time with friends and family. Following are
some quick tips to help you avoid overloading on calories.
6
Start your meal with dates but ...
Dates are excellent to break your fast. They contain both simple and complex sugar to give a quick
boost but sustainable energy for
your maghrib prayer (prior to your
actual meal)
Dates are also rich with potassium
which help restore the balance of
bodily fluids.
8
Iftar target Calorie Intake?
Around 700kcal
Your estimated calorie intake for iftar should be
around 700kcal. Whatever you do, don’t start with large
amount of cakes and desserts. Start with 1-2 dates, followed by these steps:
Step 1: Choose your carbohydrate. Rice, breads or potaties but stick to a fistful. Again complex carbs are better.
Step 2: Choose your proteins. Chicken, fish, beef etc. Opt
for leaner cuts that are grilled or steamed if possible.
Step 3: Additional fiber (helps with cravings) from vegetables and fruits
Step 4: Desserts. Keep this last and don’t go overboard.
10
What if you want to exercise immediately after iftar?
Stick to easy-to-digest foods or fluid. Than
give it 10-20minits before you start your routine.
Example: 1-2 dates, water, isotonic drink, a banana and
whey protein (it digests very quickly)
7
The 20 minit Rule
To help you avoid overindulding
during iftar, remember this:
From your first bite (dates for example)
it takes about 20 minutes for your body
to start feeling full and satiated. If you
eat during the entire 20 minutes, you
will most likely overeat.
Note: One of sunnah
Rasulullah (Peace and
Blessings be upon him)
was to stop eating before satiety
9
What to
drink?
During iftar, consider 3 types of drinks:
1. Hot Drinks: I personally like to
break fast with a warm (not too hot)
cup of tea. It helps to awaken by
digestive system without shocking it
with cold water.
2. Water: Trust me, you are not as
thirsty as you think you are. 1 glass
of water will be just fine as you
break fast. Than have more along
your meal.
3. Sweet Drinks or Juices: Sugar
based drinks or juices are obviously
delicious but loaded with calories.
Keep these at the end.
7
11-14: EXERCISE GUIDE
Exercise during the holy month of ramadhan is still possible but
you need to which exercise, when and how. Be sure to stay safe.
11
Best time to burn fat?
An hour before iftar is the best time to burn
fat. By the time you approach iftar, your body
has used up most of the body’s glycogen
(sugar) and now turns to fat.
What to do? Keep you training intensity
low with a heart rate around 65% max.
For most readers this would be brisk
walking uphill, slow jog, housekeeping etc.
Note: If you are running out of breath,
your intensity is too high.
13
What about high
intensity training?
If you want to include high
intensity training like competitive sports, Tabata or circuit
training routines in Ramadhan, do it after you break fast.
Important! It is not the lack of food but its the lack of
water thats to “blame”. High intensity training in the state
of dehydration is extremelty dangerous and can lead to
nausea, vomitting, injuries, stroke or even death.
Be safe my brothers and sisters.
12
Must you exercise
during ramadhan?
No you don’t have to
exercise during ramadhan to lose
weight. The calorie intake reduction from food alone with create
a calorie deficit (to help you lose
weight)
Note: When ramadhan comes
along, I personally really cut down
or stop training for the entire
month. This helps my body recover
from the year long wear and tear.
Think off ramadhan like the offseason for a professional athlete.
The body needs a time out too.
14
So when can I do
HIIT or weight
training?
After your break fast.
Refer to tip #10 if you want to kickstart your routine immediately after iftar.
If you break fast with
a relatively heavy
meal, wait around 6090min for digestion
to settle.
15
8
Is Tarawih prayer an
exercise?
Well like any other activity,
tarawih prayer burns plenty of calories.
A 1-2 hour solaat can burn around 300400kcal or more depending on climate
and environment BUT as I am sure my
brothers and sisters, we all know that the
main objective of tarawih prayers is NOT
about the calories.
Remember the holy month of Ramadhan
comes with many blessings from Allah
SWT. Lets use this opportunity to shift our
focus from dunya to akhirah ... if only for
one month.
Wasatiah
16
My own “Supper” Survival Guide
“Moreh” is a phrase we use in Malaysia to describe the late evening
meal between iftar and sahoor. I would highly recommend that you
make it part of you ramadhan, especially to even out your daily Ramadhan calorie distribution but don’t go crazy. Here is own personal style:
Step 1: I always start with something balanced and relatively health like whole
grain cereal with low fat milk.
Step 2: 1x whole carrot. Its low calorie and rich in fibers. Plus the “crunching
sound” helps to satify your phychological cravings.
Step 3: 2-3 dates.
Step 4: Last I will opt for some “not-sohealthy” choices like biscuits, cakes or
even ice cream.
Target calorie intake: 400kcal
So with sahoor (500kcal) and iftar
(700kcal), your total daily ramadhan
calorie intake is just around 1600kcal.
This will help most people lose 3-4kg.
9
17-20: OMG EID IS HERE!
Is Eid Al-Fitr just around the corner but you only have a few days to
squeeze into your new dress?
17
How to lose
3kg in 3 days?
To help you lose
3kg in 3 days, you need to understand water retention which
I explain in detail in my eBook
Panduan Kurangkan 4kg dalam 1
Minggu. But in summary, do this:
• avoid carbohydrates
• drink more water
• less salt
• more potassium
• detox with juices and fiber
• hot creams or bath
• sauna
• caffeine here helps
• exercise
18
Sweat Sweat Sweat before Eid!
Here are some cool things you are use to your advantage to sweat more before Eid:
• House chores (decor etc) without
cooling fan or AC
• Help prepare meals
• Kampung HIIT Workout
(refer next page)
19
Fashion & Photo Quick Guide
to look “slimmer”:
If all is too late, you can use these “optical illusions”
to make the most of what you have.
Fashion:
1. Black! Stick to darker cloths. They don’t reflect
light, removes lines - making you look slimmer.
2. Go vertical. Vertical patterns or lines make you
look taller.
3. Heels: For ladies, high heeled shoes make you
appear taller and not as wide.
Photos & Selfies:
1. Never from below (leads to double chin). Even for selfies,
make sure you keep the camera angled above you.
2. Chin up, forward and don’t look straight into the lens. Turn
your face slight away from the camera.
3. Pose with one leg forward and again, angle
your body away from the camera.
4. Group shot: Avoid the ends. Stay in the
middle but slightly behind the people next to
you.
20
10
EID AL-FITS HOLIDAY
HIIT WORKOUT
Its Eid and you are visiting relatives in their old hometowns? Try this
Eid circuit routine. (taken from my 30 Home Circuit Training Routine ebook)
20 Tip Kurus Ramadhan
11
THANK YOU
FOR SHARING
Dear brothers and sisters,
I hope this eBook has been useful in helping
you stay healthy and fit during holy month
of Ramadhan.
As this is a FREE guide, please share it with
your family and friends.
Kevin Zahri
www.kevinzahri.com
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20 Ramadhan Weight Loss Tips 2

Transcription

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