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TABLE OF CONTENT
table of content................................................................................ 2 BEFORE YOU READ THIS BOOK ................................................................ 3 the author - Kevin Zahri.................................................................... 4 included with this ebook. .................................................................. 5 STEP 1: HOw to lose weight in general?.......................................... 6 STEP 2: 3 Steps to lose 5 kgs in 5 weeks...........................................10 STEP 3: What to eat in order to lose 5kg in 5 weeks?.....................12 STEP 4: What about exercise?.........................................................17 STEP 5: Do You need any supplements to lose those 5kgs?............20 STEP 6: Do Slimming Centres or TV gadgets work?.......................24 Case Study: How Adam loses 5kgs in 5 weeks....................................26 Calories Burned Per Hour . ..............................................................29 GLOSSARY............................................................................................36
KevinZahri.com 2010
Remember
1. Fundamentals! This book is based on proper nutrition fundamentals, explaining how to can take control of your calorie intake to lose 5kg in 5weeks. These same principles can be applied to say 1kg in a month, 20kg per year or any other goal you may have. 2. You must read this ebook in its entirety: I wrote this book to provide you with step by step instructions that need to be read and fully understood. Take your time to read through the steps and if you have any questions, you can always contact me on my website 3. This book is not a one plan for all. If you follow the steps provided, everyone will have developed a unique plan. 4. Results may vary. They always do. Some of you may lose 2, 3, 5 or 8kg over 5 weeks. The outline of the book focuses on the theoretical steps one needs to take in order to lose 5kgs in 5weeks but as it is impossible to follow it 100%. 5kg is the benchmark, you can lose more if you understand the steps that I will explain. 5. Think long term. Now this is key. No matter how successful you were over this 5weeks, you should have learned about how to control and create a calorie deficit/balance that you should apply beyond the 5weeks. This way you dont only lose the weight but you also keep it off ... for good! 6. Exercise, although is optional, is highly encouraged and will be used throughout this ebook.
Who is it for?
For everyone really. Male. Female. Young and old but hey, if you have a medical history have doubts, do consult your physicians before embarking on any kind of diet.
Is it difficult?
I would call it mildly spicy. Its not easy nor too difficult to lose 5kgs in 5weeks.
KevinZahri.com 2010
Author
I published my first bestselling fitness book entitled Fitness 24/7 and Cergas 24/7 back in 2008. About a year later, I released my first ebook - 24 Questions - which answers the 24 most commonly asked health and fitness questions.
Speaker
I conduct various health and corporate wellness seminars. Some of my clients include Nestle, Nandos, Bank Negara, Petronas Malaysia, Bursa Malaysia and other clients in both the private and public sector
TV Host
I am a regular TV guest on various talk shows discussing health, diet, nutrition and other wellness topics.
Brand Ambassador
As part of my job, I have been fortunate to represent brands such as Adidas, Nestle and Fitness Concept.
Web Entrepreneur
I love the web. We launched Cekodok.com, a Malaysian calorie database, ebooks and are very active in providing tips on our website - KevinZahri.com, Facebook and Twitter
KevinZahri.com 2010
Following are other ebooks available at KevinZahri.com from as little as RM10. In fact, some are free!
KevinZahri.com 2010
Wanting to lose and actually knowing how to are very different things. You MUST know the how before you can lose weight!
KevinZahri.com 2010
If you wanna get rid of 1kg of body fat, you need to get rid or 7,700 calories.
There is a big difference between how many you need to sustain vs how many you need to lose weight ... but we will address this problem in chapter 2.
For your weight or nutrition, your Daily Calorie Requirement (DCR) will tell you how much you can generally eat per day to sustain your current weight. Just like your salary, its a baseline to plan your diet. Spend more than you earn and youll be in debt. Eat more than you need and, yes, you will gain weight. But if you dont know how much you actually can eat, how are you supposed to budget your food? For this, you must have your DCR in check. How to calculate your DCR? Your daily calorie requirement is dependent on 4 + 1 factors: Age: The older you become, the fewer calories you need because the natural metabolic rate slows down Weight: The more you weigh, the more calories your body needs to keep alive (just as a heavier car consumes more fuel); this is also why people find it harder to lose weight after dropping a few pounds Height: The taller your are the more effort it takes for your body to nutrients, blood up and down. Sex: Males generally require more energy compared to women, having been intended by Nature to do the heavier work Level of Activity: Keeping fit ensures that you have more calories (energy) going out; being active also plays a big role in lifting your overall metabolic rate
KevinZahri.com 2010
Basal Metabolic Rate: The BMR is the amount of energy you need to sustain your life. This includes your breathing, organs and everything else you need to keep alive. It can be calculated based on the following formula:
BMR formula for Men BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
A man typically requires more calories per day than a woman given that everything else is constant.
BMR formula for Women BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years) You use the online calculator or the worksheet to calculate yours. Activity Multiplier Now that you know your BMR, we obviously need to work in your level of activity. For this, we use the activity multiplier. Sedentary Light Activity Moderate Activity Very Active Extra Active Case Study: Adam Following is a sample case study to calculate someones daily calorie requirement. Step 1: Calculate BMR BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years) BMR = 66 + 1068.6 + 875 - 217.6 BMR = 1792 calories Step 2: Calculate DCR We now need to factor in Adams level of activity. DCR = BMR x Activity Multiplier DCR = 1792 x 1.375 Adams DCR is 2,464 BMR x 1.2 (little or no exercise, desk job) BMR x 1.375 (light exercise/sports 1-3 days/wk) BMR x 1.55 (moderate exercise/sports 3-5 days/wk) BMR x 1.725 (hard exercise/sports 6-7 days/wk) BMR x 1.9 (hard daily exercise/sports & physical job or 2x day training, i.e. marathon, contest)
Name: Adam Age: 32 yrs Weight: 78kg Height: 175cm Sex: Male Level of Activity: Light Activity. Note: You should calculate your own daily calorie requirement.
Based on this calculation, Adam would need 2,464 calories from food to sustain his daily activities.
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Adams Daily Activity Now lets factor in Adams daily activity to see how it adds up. Sleeping Office work general Driving - light vehicle Food preparation at home Eating sitting Taking a shower Cleaning house Shopping for groceries Walking Running @ 8 km/h Dressing and undressing Watching TV or movie Total Calories Burned 438 calories in 8 hr 650 calories in 8 hr 143 calories in 1 hr 154 calories in 1 hr 122 calories in 1 hr 82 calories in 30 min 102 calories in 30 min 94 calories in 30 min 72 calories in 30 min 278 calories in 30 min 82 calories in 30 min 113 calories in 2 hr 2,330 Calories in 24 hrs
Did you know that your body even burns calories while you are asleep! If you sleep for 24hrs, that would be your BMR!
Based in this sample, Adam burns about 2,330 calories per day. Now the next part is interesting. Test Your Knowledge Assuming that Adam consume 2,464 calories per day and burns 2,330 calories, will he lose, maintain or gain weight? He will gain weight. How much? Well he will gain 134 calories (2,464 - 2,330). We also know that 7,700 calories is 1kg so 134 calories works out to be 17.4g. So if his weight was 75kg, his weight tomorrow would be 75.017kg. Sure its not much but over time, it adds up!
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If you dont, please go back to chapter 1. Otherwise, We will look at how you can lose 5kg in 5weeks in three steps:
If you wanted to lose 5kg over a year, youd only need a calorie deficit of 105 compared to our 1100 calories over 5 weeks. Well that is the sacrifice of speedier weight loss. It is not easy.
How Fast To Lose 5kgs? 1 Day 7 Days 30 Days 35 Days (5 Weeks) 180 Days 365 Days
Daily Calorie Deficit Required 38,500 5,500 1,283 1,100 214 105
As you can see from table, weight loss gets easier when you break it down over longer periods. Fact! In order for you to lose 5kgs in 5 weeks, you need an average daily calorie deficit of 1,100!
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In order to lose weight quickly and safely, it needs to be a combination of exercise and nutrition!
3. Diet & Exercise Combo This is the ideal approach. Reduce diet intake by 550 (for example) Increase cardio/exercise by 550 calories. Diet 550 Calories
Diet + Exercise = 1,100 When combining diet and exercise to create the daily calorie deficit, it does not have to be a 50:50 ratio. Its really up to you but bottom line, you need to get rid of 1,100 calories per day in order to lose 5kgs in 5 weeks. For the remainder of this ebook, we will work with a 50:50 ratio which is what I would recommend for everyone.
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To lose 5kg in 5 weeks, we are going to adjust our diet so that 2.5kg alone come from changes in your diet.
What Is A Balanced Diet? Learn more about how to build a balanced diet, refer to my 24 Questionsebook.
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It is extremely important to have control over what you are consuming. Control is everything!
Firstly, lets take a look at what you are eating today. Simply list down everything. To continue with our case study, following is a sample table of what Adam consumes in a day. Meal Breakfast Nasi Lemak Daging Rendang Egg Teh Tarik Snack Nescafe (sugar + milk) Curry Puff Lunch Rice, White Fried Chicken, Drumstick Vegetables Fried Egg Orange Juice Snack Teh Tarik Roti Canai w Curry Watermelon, Fruit Dinner Nasi Goreng w chicken Satay Nescafe Ice Snack Milo Serving with cucumber, anchovies, peanuts 1 Piece 1/2 1 Glass 1 Glass 2 Pieces 1 Plate 1 Piece 1 Serving 1 Piece 1 Glass 1 Glass 1 Piece 1 Serving 1 Plate 5 Sticks 1 Glass 1 Glass
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Malaysian Calorie Database: You can checkout my website - cekodok.com for Malaysian foods.
Total
2,845
So based on this, we now know that our case study - Adam, consume some 2,845 calories per day. That is more than his current DCR, so obviously based on this, he will gain weight. Lets look at the most important step ...
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Making changes to your diet is not as difficult as people think! It is all about know how. I will show you where and how to eliminate calories that will help you lose weight and still be able to enjoy your foods!
Great. We now have Adams typical food intake - 2,845 calories. From chapter 2, we also know that his DCR is 2,464 calories. We now can make the following conclusions. 1. Adam is gaining weight! At a rate of (2,845 - 2,464) 381 calories per day. 2. In order for Adam to create a calorie deficit of 550 and lose 50% of 5kg in 5 weeks, he can only consume (2,464 - 550) or 1,914 calorie. Adam Diet Changes 931 Calorie To keep Adams calorie output/input in line with our 5kg in 5weeks goal, we need to help him reduce 931 calories (550 + 381) from his current intake. 10 Quick tips to Save Calories: Following are some tips to help Adam and yourself get rid of calories so that you can create that deficit but still enjoy your food. 1. Get rid of calories from drinks: this alone can save up 200-300 calories per day if not more. 2. Stick to white rice. Forget about fried rice, nasi lemak etc for now. 3. Increase your protein intake. Proteins are a lot more filling than carbs. 4. Go easy on fruits. They contain calories too. 5. Avoid fried, breaded or foods with high fat content. 1g of fat is 9 calories! More than double that off protein and carbohydrates. 6. No treats for now. Try to forget about desserts and junk food during this 5 weeks period. Keep focused on your goal! 7. Know your calories. Do your research and eliminate foods/drinks that you dont need. 8. Go with half servings! Instead of drinking 1 glass of teh tarik, why not opt for just half a glass, that alone can save you plenty of calories. 9. Work in healthy snacks. This is especially useful when you are working. Make sure you have healthy snacks available. 10. Learn to adapt. Change can be hard but make sure you allow your body (taste buds) to get used to the changes.
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400+ Calories Removed by choosing Half Servings from rice and drinks...
500+ Calories Removed by getting rid of fatty and fried foods like nasi lemak, fried rice, fried egg etc.
Heathy Choices We also added in healthier options like protein shakes, low fat milk, roasted chicken etc.
Total
The Result? Well, Adams new meal plan still allows him to eat and hey, he can still enjoy his teh tarik after all. You too should analyze your food intake, breakdown the calories and make changes that suit you so that your daily calorie deficit is at least 550 calories.
1,655
Heathy Choices For Adam his deficit actually is (2,464 - 1,655) or 809 calories. This will only help him lose more weight in 5weeks! Pretty cool huh.
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Exercise can help you lose weight faster without strict dieting.
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What exercises to do? Doesnt really matter but any cardio exercise like jogging, cycling, swimming, badminton etc are cardiovascular (also known as aerobics) that help you burn calories. Now obviously there is an endless list of exercise you can do. My advice is this: 1. Do an exercise that you enjoy! 2. During this 5weeks its important to put all excuses aside, focus on your goal and commit! As we learned from chapter 1, everything you do burns calories. Yes everything! So it really doesnt matter when or how you burn the extra calories.
How long to exercise? Well typically we would look at a minimum of 30 minutes per session but when it comes to losing 5kgs in 5weeks, our goal is very specific - burn 550 extra calories through exercise per day! Example: Lets look at a few examples based on our table for an individual that weighs 130lbs.
Running (5mph): you would burn 472 calories per hour. Running at this pace, you would need to run for 70 minutes (550/472 * 1 hour) Running (9mph): burns 885 calories per hour. At this pace, you only need to run for 37min. Badminton (casual): 266 calories per hour. Needs to exercise for 2+ hrs. Walking (slowly): 148 calories per hour. Requires some 2hr n 43minutes.
The faster you run, the more calories you burn per hour ... but hey, pace yourself so that you can last the entire session.
Bottom line is it doesnt matter what exercise you choose as long as you do it long enough to burn 550 calories. How often? 5-6 Times Per Week In order to burn an additional 550 calories per day from exercise, I would recommend 5-6 exercise 40 minute sessions per week. You dont have to do it daily as you need to allow your body to recover. Go at your own pace but remember, with or without exercise, your calorie deficit goal is 1,100. So if you dont exercise on a particular day, your diet alone needs to make up the entire 1,100 calories. If you are starting out, pace yourself. Make sure to rest so that your muscles, joints are able to recover and strengthen. The last thing you need is to injure yourself and further delay your efforts to lose 5kgs in 5 weeks.
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... dont get fooled by the before & after pictures. Its not a hoax but they dont tell you the whole story ...
... all supplement manufacturers will tell you that you should use their fat burners or supplements in combination with a healthy diet & active lifestyle ...
Worst case scenario: Nothing changes. You lose 5kgs through nutrition and/or exercise along and wasted RM200 for nothing. Bottom Line: Whatever the outcome, you dont want your life/weight to depend on supplements. Long term, you need to be able to manage your weight (loss) through proper nutrition and exercise.
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For weight loss, there are plenty of choices around but all of these fall into on of two categories: Fat Burners Protein Supplements (Meal Replacements)
... fat burners work but not like you think they do! ...
Fat Burner
There are various types of fat burners but most are thermo based. How Thermo based Fat Burners Work They use caffeine (guarana) and other stimulants to naturally elevate your metabolism. So say, DCR w/out Fat burner: 2300 calories DCR w fat burner: 2400 calories So in theory, the fat burner can help you burn an additional 100 calories per day. Thats 3,100 per month or 0.4kg. Results obviously vary depending on how your body reacts to the stimulants. Again, worst case scenario, your DCR with or without the fat burner remains unchanged. Weight Loss & Fat Burner Supplement Types Following is a list of fat burners and how they work. Fat Burner Type Thermogenic Fat Blocker Carb Blocker Fat Creams Appetite Suppressant Others How They Work Elevate your metabolic rate Play a role in blocking fat absorption during digestion. Play a role in blocking fat absorption during digestion. Heat or coffee creams help to firm up the skin by pulling water to the surface. Help reduce hunger There are a variety of other weight or fat loss formula like lcarnitine etc that play a role to aid the bodys function to metabolize fat.
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... ever heard of whey protein supplements? Whey is not some lab derived protein. It basically is fat free milk and yes, it comes from the cow ...
Unlike fat burners, protein or meal replacements supplements are categorized as food supplements. These contain calories than can supplement or even replace some of your normal meals. Lets take a look how they help. Protein Supplements Just like protein diets, protein supplements are just as popular. From babies to bodybuilders, everyone turns to protein supplements to well, supplements their protein intake. Heres why: Clean protein are hard to come by. Most people do not get enough proteins. Hence the need to supplement. Compared to carbohydrates, proteins do a better job of keeping your cravings in check. Protein are the building blocks for your muscles. Although you are looking to lose weight, everything wants a lean look. This is where protein + proper weight training can get you the result you desire. They are fairly economical. A typical protein tub with 70 servings will cost you some RM210. Thats RM3 per serving. Just like a piece of chicken but in return you get quality proteins without the fats! I am a big fan of protein supplements myself. I personally use them as inbetween meals when I am at work, on the run and at home.
Meal Replacements Meal replacements packets (MRP) are similar to protein supplements but instead of just protein, MRPs include carbohydrates and fats to make up a balanced meal - hence the work meal replacement. How they help you lose weight? Well not directly like say fat burners but: MRPs take the guessing work out of the equation. You dont have to worry about cooking or preparing a healthy meal. They generally low calorie meals. Often contain complex carbohydrates and fibers that keep you full.
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What do I use?
Following is a list of supplements I currently use based on my unique needs. 1. Protein based supplements (daily): Can be simple protein shakes around my workouts or as-in-between-meals for my protein intake. (Sometimes I use meal replacement packets) 2. Multi-Vitamins (daily): They are generally affordable and essential for my micro nutritional intake. It keeps me from having to worry about getting my micro nutritions from regular food. 3. Glutamine (daily): Aids in my recovery from workouts and to preserve my muscle mass when I try to lose some weight. 4. Jointment Supplements (Glucosamine): Helps lubrication and maintenance of my joints as I am very active.
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... Slimming centres are extremely popular among women looking for that quick fix. Do they work? Maybe but are you going to depend on slimming centres or trainers all your life? ...
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As-seen-on-TV gadgets
There probably over 1,000 products on TV claiming to have revolutionized the way you exercise or burn fat. Most promise beautiful abs because thats what consumers demand. Its business but for our discussion here,lets use abs gadgets as an example. Do they work? Sure they do but often not quite how they present it. Most models you see using the gadgets already have nice abs to begin with. Its good marketing but has very little to do with the gadget effectiveness. Most, if not all abdominal exercises will train your ab muscles. That includes as-seen-on-TV gadgets, gym equipment and your traditional crunches. But in reality that will not help you get great abs. (Learn how to get great abs here). To Buy Or Not to Buy? Theres nothing wrong in buying as-seen-on-TV products; some are actually very practical and useful but dont be disillusioned by the marketing gimmicks. Its all about getting the fundamentals right. Do your homework and buy buy buy.
... The ab-wheel is probably my favorite As-Seen-OnTV gadget. The only way to find out their effectiveness is to try them out ...
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... this is Adam our case study. We will use him as an example to lose 5kgs in 5 weeks. Follow the steps, read the detailed instructions and hey, lose weight!
Calculate DCR
Based on is explained in chapter 1 & 2, Adams DCR is 2,464 calories.
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Note that as the weight decreases, his BMR will change. Hence effecting how Adam loses weight.
Do-It Yourself You can create your own 35-day plan. Simply download the excel 5kg in 5weeks day-to-day planner from my website @ kevinzahri.com.
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DO YOU HAVE A QUESTION? IF YOU HAVE A QUESTION THAT WAS NOT ADDRESSED HERE, I WOULD LOVE TO HEAR FROM YOU: E-MAIL ME AT SALES@KEVINZAHRI.COM VISIT HTTP://KEVINZAHRI.COM
THANK YOU!
MORE INFO
NEED HELP?
How To Lose 5kgs In 5 Weeks KevinZahri.com 2010
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Source: http://www.nutristrategy.com/activitylist4.htm
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Source: http://www.nutristrategy.com/activitylist4.htm
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Source: http://www.nutristrategy.com/activitylist4.htm
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Source: http://www.nutristrategy.com/activitylist4.htm
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Source: http://www.nutristrategy.com/activitylist4.htm
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Source: http://www.nutristrategy.com/activitylist4.htm
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Source: http://www.nutristrategy.com/activitylist4.htm
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GLOSSARY
Here is a glossary of some of the key phrases used throughout this ebook.
Calories Deficit
A calorie deficit is created when the amount of food energy (calories) you taken in is less than the total calories you use, resulting in weight loss.
Calorie Surplus
A calorie surplus is created when the amount of food energy (calories) you taken in is more than the total calories you use, resulting in weight gain.
Metabolic Rate
The rate at which your body naturally burns calories.
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