Survival Guide: Diet and Exercise During Ramadhan 2 KevinZahri.com © 2010 Survi

Survival Guide: Diet and Exercise During Ramadhan 2 KevinZahri.com © 2010 Survival Guide: Diet and Exercise During Ramadhan WELCOME TO MY RAMADHAN SURVIVAL GUIDE Survival Guide: Diet and Exercise During Ramadhan 3 KevinZahri.com © 2010 Survival Guide: Diet and Exercise During Ramadhan THE AUTHOR - KEVIN ZAHRI My name is Kevin Zahri. I am a fitness author, speaker, TV Host and entreprenuer based in Kuala Lumpur Malaysia. 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 eb­ ook - “24 Questions” - which answers the 24 most commonly asked health and fitness questions. Personal Trainer & Nutritionist I have been a personal trainer and nutrtionist for over 6 years. I got my certification from A.F.T.A in the USA. Speaker I conduct various health and corporate wellness sem­ i­ nars. Some of my clients include Nestle, Nando’s, Bank Negara, Petronas Malaysia, Bursa Ma­ laysia 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 well­ ness topics. Brand Ambassador As part of my job, I have been fortunate to represent brands such as Adidas, Nestle and Fitness Concept. Web Entreprenuer I love the web. We launched Cekodok.com, a Malaysian calorie database, ebooks and are very active in prodiving tips on our website - Kev­ inZahri.com, Facebook and Twitter Survival Guide: Diet and Exercise During Ramadhan 4 KevinZahri.com © 2010 Survival Guide: Diet and Exercise During Ramadhan MY OTHER BOOKS Fitness 24/7 Ever in search of a health and fitness book that is related to the Asian lifestyle? Asian foods? Fitness 24/7 by Kevin Zahri (Malaysia’s Fitness Celebrity) is the answer. Fitness 24/7 is build around sound nutritional and fitness advice covering topics like weight gain/loss, building a personalized & balanced diet and full body part training. How To Lose 5kg in 5 Weeks eBook This is a detailed step by step guide to help anyone lose 5kg or more in 5 weeks. After completing the ebook you will have a diet plan, ex­ ercise regime and control - to help you lose weight. Available online for immediate download. 24 Questions eBook This book is a collection of the 24 most frequently asked health & fitness questions compiled by Kevin Zahri throughout his experi­ ence in conducting wellness seminars, personal training and online research. This eBook is also available for FREE when you purcase “How to Lose 5kg in 5 Weeks”. Price: FREE when you purchase “How to Lose 5kg in 5 Weeks” ebook online. Details here. Got a Question? If you would like to purchase any of these books/ebooks or got a questions, feel free to contact us online or via our social media networks - KevinZahri.com, Facebook and Twitter. Price: RM75 (available here online) Price: RM20 (click here for details) Survival Guide: Diet and Exercise During Ramadhan 5 KevinZahri.com © 2010 Survival Guide: Diet and Exercise During Ramadhan LET’S GET STARTED RAMADHAN FREQUENTLY ASKED QUESTION Survival Guide: Diet and Exercise During Ramadhan 6 KevinZahri.com © 2010 Survival Guide: Diet and Exercise During Ramadhan General Ramadhan Questions: Follwowing are some general questions you may have about ramadhan: What is Ramadhan? Ramadan is a period of fasting, reflection, devo­ tion, generosity and sacrifice observed by Muslims around the world. The word “Ramadan” comes from the Arabic root word for “parched thirst” and “sun-baked ground.” It is expressive of the hunger and thirst felt by those who spend the month in fasting. Can I lose weight during Ramadhan? Absolutely! This is a great opportunity to lose weight. In fact, 90% of you will lose some weight no matter how much you consume during berbuka. Why? Coz although your daily calorie output is lower, your calo­ rie intake from food is much lower. You can check out some samples in the case studies. How much weight can I lose? That depends. Some say they have lose some 10kg or more but that would be rare. I would aim for about 1kg per week. 5kg is possible as long as you are sensable when it comes to your overall food intake during this month and that you exercise as well. More about this later. What are the health and wellness benefits of ramadhan? Following are some of its health and wellness benefits: • Self Control: fasting teaches you to control your urges, making you more disciplined. When it comes to health and fitness, self control is always key. • Empathy: through fasting, we experience hunger and thirst, and sympathizes with those in the world who have little to eat every day. It gives you an appreciation of what you are blessed with. Stop complaining about the nitty-gritty things. • Lowering of blood sugar • Lowering of cholesterol • Lowering of the systolic blood pressure • Lifestyle changes: Here, muslims have a chance to establish more healthy lifestyle habits. Especially when it comes to dieting, smoking etc. • Rest: Ramadhan allows your body, mind and soul to take a break. If you have been active all year, this period can serve as a healing ground for your joints and muscles, allowing them to repair all that wear and tear. • Curb addictions: If you have been trying to kill that coffee habit or fast food addictions, rama­ dhan can help to give you that head-start. • Stress Managment: Ra­ madhan should provide you with peace and tranquility - helping you to reduce stress ... well at least for month. What about weight gain? Very very difficult as you typically are not able to eat as much as you should and worse still, you don’t have the luxury or time to train with weights - unless you do so after you break fast. My advice to weight gainers: Your goal this month should be to mini­ mize weight loss by eating as much as you can and try to hit the weights after you break fast (never while you are fasting) Survival Guide: Diet and Exercise During Ramadhan 7 KevinZahri.com © 2010 Survival Guide: Diet and Exercise During Ramadhan How many calories should I consume per day? That depends on your BMR but typically you will consume 40% less calories during a day of fasting. Why? Because you only consume three meals (breaking of fast, supper and sahur) and although you may consume more calories per meal than a non-fasting day, it still can’t make up for those typi­ cal 5-7 meals per day. What about my fitness level? Since you can’t train as hard as you would normally, your cardiovascular fitness will take a hit. Its very similar to injured athletes who are forced out by injury. Before they can make a comeback, they need to rebuild their fitness. What about my muscle mass? Unless you are working out hard at night, your muscle mass will suffer as well. You can minimize muscle loss by continuing your workouts and supple­ ment your diet with anti-catabolic supple­ ments like glutamine or BCAA. Either way, I can almost guarantee that your mus­ cles will take a hit but thanks to muscle-memory, you will be back in no time after ramadhan. Is terawih a form of exercise? Of course. Walking, shopping too are exercises, so why not prayers. 20 rakaat terawih prayer burns some 80 calories* and hey, if you add time and evergy to walk to the mosque, it all adds up. *depending on your weight and duration. “I personally take the entire month of ramadhan off from exercise, sports etc. I use it as an opportunity to rest my body, mind and soul ... After 11 month of continuous wear and tear, my muscles and joints deserve to rest. Survival Guide: Diet and Exercise During Ramadhan 8 KevinZahri.com © 2010 Survival Guide: Diet and Exercise During Ramadhan What to eat during sahur? The objective of sahur is to help us prepare for the upcoming day of fasting. In other words we are hop­ ing for lasting energy. Your sahur meal should be balanced and include complex carbohydrates. These will slow down di­ gestion and provide more lasting energy. Can I skip sahur? I wouldn’t recommend it but it is obviously your choice. Skipping sahur is like skipping any other meal - it makes you more lethargic and well, it doesn’t help you with fasting. Ramadhan Nutrition FAQ Everything you need to know about food, nutrition during the month of ramadhan. What should I eat during ramadhan? Just like any other time of the year, maintain a bal­ anced diet. Whether you break fast or sahur make sure that your meals are balanced. What is a balanced meal? If you need more information about balanced meals or diets, refer to my “24 Questions” eB­ ook for details. How much to eat? Try and stick to your normal calories serving per meal but add some 25% to it. So if normally you would eat 400 uploads/Voyage/ survival-guide-ramadhan1-1.pdf

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• Publié le Jan 28, 2022
• Catégorie Travel / Voayage
• Langue French
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