RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI : DAY 5

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

How is your fasting so far? Today is the 4th day of Ramadhan.
Some of us might having a little concern over workout during Ramadhan, nevertheless fasting is not a reason to stop working out to get the body that you want and being healthy.

"Tak payah la workout bulan puasa ni, kan da puasa satu hari, nanti kurus juga kalau kurang makan"

Yes! You will definitely lose weight,but if you do not feed your muscle properly during fasting month, all the hard works you put during 6 months before, will definitely go to waste! Because your muscle shrinking overtime due to limited amount of protein or workout that you do.

How do i take up my protein during Ramadhan? Before Ramadhan we are used to small doses of protein in several meals spread to sustain for the whole day.

During Sahur, it's important for you to take a protein in food form (such as chicken, eggs, etc) as it will absorbed much slower than protein from powders and will stay with you quite a bit of time.If you prefer powder form protein, Casein should be the right choice for you to avoid fast absorption.
During Iftar, ensure that you'll take up a larger meal of protein to make up for the whole day.

Most importantly do not stop working out to prevent decrease muscle mass, GOOD NEWS is XCLUSIVE FITNESZ is open from 7:00 AM - 12:00 AM EVERYDAY and we have RAMADHAN FITNESS program that can help you work out and get fit without get in the way of your Solat Terawih.



MURAD ZAIDI
No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.


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MURAD ZAIDI'S FIT TIPS OF THE DAY : TURUNKAN LEMAK ATAU TURUNKAN BERAT BADAN?

[TURUNKAN LEMAK ATAU TURUNKAN BERAT BADAN?]

Ramai yang ingin turunkan berat badan tapi bukan fokus kepada menurunkan lemak. Hanya fokus dengan nombor yang menunjukkan berat badan. Tapi tahu tak anda berat badan anda bukan hanya dipengaruhi dengan lemak, tapi otot, tulang , kandungan bendalir dalam badan dan juga organ-organ dalaman.

Tapi yang menyebabkan seluar baju dah ketat adalah kerana, LEMAK yang berlebihan!

Apa perbezaan WEIGHT LOSS dan FAT LOSS?

Berat badan yang turun dengan drastik selalunya dipengaruhi oleh latihan senaman yang tidak betul dan 'crash' diet. Crash diet bukan sahaja terjadi bila menahan diri dari lapar dgn memakan biskut cicah milo, tapi juga bila bergantung dengan sejenis minuman untuk digantikan sebagai makanan. Contohnya produk MLM.

Kebanyakan kita suka akan "SHORTCUT" maka mula bergantung dengan produk yang kononnya boleh mengurangkan berat badan. contohnya : Krim yang disapukan ke badan, Pill yang di telan,minuman yang diminum, dan baju yang kononnya boleh menjanakan infrared yang membakar lemak.

Padahal, mereka yang menjual produk2 itu melakukan rejimen senaman dan diet yang sihat di samping menggunakan produk mereka.

KESAN - KESAN daripada WEIGHT LOSS (crash diet dan bersenam tidak betul)?

1. Menurunkan tahap kecergasan
2. Mengurangkan kekuatan badan
3. Prestasi yang lemah
4. Penuaan yang awal
5. Mengurangkan imuniti badan

Daripada fokus kepada weight loss, cuba fokus kepada FAT LOSS. Fat loss yang betul adalah dari Nutrisi diet yang betul dan rutin senaman yang betul dan berkesan.

KESAN - KESAN daripada FAT LOSS?

1. Meningkatkan tahap kecergasan
2. Meningkatkan kekuatan badan
3. Prestasi Puncak
4. Melambatkan proses penuaan
5. Mengurangkan risiko penyakit

Kena ingat bahawa tahap kesihatan kita banyak dipengaruhi dengan kandungan lemak dalam badan. Contohnya Darah tinggi, Sakit Jantung dan Obesiti yang membawa kepada Diabetes.

Sekarang ini? Anda inginkan WEIGHT LOSS atau FAT LOSS?

Kepada orang ke-3 terakhir comment sebelum 3:00 PM 26/6/2014 akan mendapat 1 sesi PERCUMA bersama MURAD ZAIDI

Strength & Honour,
-MZ-
No.1 High Performance Lifestyle & Fitness Coach

3 Foods For a Flat Belly

Try included these 3 in your daily meal to reduce your belly fat.
Legumes are high in Protein that helps with muscle building and help burn fat .
I always recommend my clients to add almonds and other type of nuts (salt free) as their snack because it helps reduce cravings for junk food such as potato chip which high in saturated fat and salt. also because its high in protein it helps build muscle too.
yes. spinach is in the list.Nope I'm not talking about Water Spinach. I'm referring to Bayam. Believe or not, spinach is in the Top 7 vegetables that High in fiber also able to neutralize free radicals and able to fight diseases such as cancer, heart disease, and obesity



Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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8 FOODS THAT WILL PREVENT YOU FROM TURNING INTO INCREDIBLE HULK

Feeling blue? Stressed? Anxious? No appetite to eat because of feeling down? So angry that you became green and ripped off your shirt and walla! INCREDIBLE HULK?!

DON'T STARVE AWAY YOUR PROBLEM! or rather DON"T STARVE AWAY YOUR EMOTIONS!
Last year i read this article in health magazine on FOOD that will improve your mood.

Here are 8 FOODS THAT WILL PREVENT YOU FROM TURNING INTO INCREDIBLE HULK

1. FEELING STRESSED?

EAT CHOCOLATE - People said Diamond is a girl best friend,FACE IT! Diamond too expensive to become our best friend! However, CHOCOLATE is the next best thing! Anyone will agree with me that chocolate is one of the best human creation, no? :D NOT only does it tastes great, it also helps to reduce stress hormones that can make you moody. Try go for dark chocolate, which is packed with more antioxidants than milk chocolate.

2. FEELING ANXIOUS?

EAT SALMON - Foods that are high in omega-3 fatty acids have been shown to help calm nerves and keep you in a happier state of mind in general. Not only it helps you with your anxiety, It makes your skin glow and hair Shiny! Thanks to the Omega-3.

3. FEELiNG ANGRY?

DRINK GREEN TEA - Having a big argument with your boyfriend or hubby? Instead of throwing plates and kitchen utensils, flipped over the sofa and table, throw your phone and cost you more money! Why not go to the kitchen and make yourself a nice hot green tea :D Besides keeping you calm, concentrated and focused too. it can also helps lowering your cholesterol and helping to prevent cancer.

4. FEELING SLUGGISH?

EAT SPINACH - Doing work and really just feel sluggish? Besides being amazing for your health, spinach will also give you a major midday energy boost. It has enough nutrients to help increase blood flow to your brain and help you recall information.So bring some with you to work or to school for lunch.

5. FEELING CRANKY?

EAT BERRIES - Eating a handful of blueberries will give you body a big dose of antioxidants, which will keep your neural pathways running smoothly, promoting positive energy. New research even shows that compounds in the berries help to re-write our genetic code so that the body becomes its own antioxidant factory, churning out feel-good enzymes in the brain

6. FEELING SAD?

EAT A BOWL OF CEREAL - Feeling sad and been bawling your eyes out? "no! i don't wanna eat , i just wanna cry" Stop being such a baby !start being a kid and eat a bowl of cereal (My own favourite is fruit loops!)  However, a bowl of healthy cereal and milk can do just the trick. Sometimes we get sad because our bodies aren’t getting the right vitamins.Vitamin D, which is in milk and healthy cereals, helps to promote happy thoughts in your brain.

7. FEELING WORRIED?

EAT A BOWL OF CHICKEN SOUP -  Did you know that Chicken soup not only helps boost your immune system but also helps making you less stressed too? A hearty bowl of chicken soup with veggies has the water-fiber-protein trifecta that fills you up before it fills you out.

8. FEELING UNSETTLED?

Eat a PB&J SANDWICH -  Peanut butter and jelly on a whole wheat bread is a comforting snack that actually helps to raise your levels of serotonin, the brain’s natural antidepressant.


SO when you feel mad and stressed try your best not to starve yourself and surpressed your inner incredible hulk by eating these suggested food! However PLEASE REMEMBER to eat in MODERATION.

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Farah Nadhirah
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Eat Nuts daily to live longer!

New research has shown that people who regularly snack on nuts, live longer than those who don’t,  even when all other factors are taken  into account.
Nutrition experts and doctors tend to shun the word ‘superfood’ , they prefer to talk about healthy balanced diets. But nuts are about as close as you get.
They are packed with cancer-fighting antioxidants  and are loaded with essential minerals such as copper, zinc, iron, magnesium and manganese, which are all needed for organs to function effectively.

They are an exceptionally good source of  vitamins E and B, and ooze omega 3 fatty acids..
While nuts are fatty, they mostly contain ‘good’ fats which can  reduce the risk of strokes and heart disease. And because they are high in fibre, they tend to fill you up more than nibbling on a box of chocolates.

Each nut has its own advantages. Some nuts are higher in vitamins, others higher in omega 3.

So which nut is top in the health stakes?
 1. ALMOND
Best for:  Fibre, calcium, riboflavin (B2)  the B vitamin that’s good for the skin and  vitamin E.
Worse for:  Digestion, but soaking them in water or milk will helps.

2. BRAZIL NUTS
Best for: Selenium (a mineral vital to fighting disease and healing wounds) and magnesium

Worse for: Extremely high doses lead to the loss of hair and nails, so a limit of three or four Brazil nuts a day is sensible.

 

3. CASHEW

Best for: Flavour and all-round health.

 

4. MACADAMIA

Best for: Thiamin (vitamin B10).  

Worse for: they can be rich. Some digestive systems will struggle with more than nine or ten at a time.

 

5. PEANUTS

Best for: Protein, niacin, folate.

Worse for: when it's smothered in salt 

 

6. PECANS

Best for: Sterols (linked to lowering cholesterol).

7. PISTACHIO

Best for: Potassium and vitamin B6.

 

8. WALNUT

Best for: Antioxidants.

Worse for: once cooked, walnuts lose most of their health benefits. And, of course, a chocolate walnut whip will probably do more harm than good.

 

*article summarize from Dailymail.uk / Health 

10 Cara untuk MAKAN BESAR!!

"bila workout bukan kita kena kurang makan ke?" "kena diet kan? jangan makan nasi kan?" " tapi, tak gemuk ke kalau makan selepas workout?"

soalan-soalan yang kerap kali diajukan oleh mereka yang baru nak berjinak-jinak dengan gim.  Betul!! memang kena Diet! Tapi Salah! jika anda KURANG MAKAN! hah! kena la makan mengikut kadar yang diperlukan oleh badan , sebab, mana nak datang tenaga kalau tak makan? macamana nak baiki balik otot-otot selepas bersenam?

Dari 24 jam sehari, Kita di gim bersenam dalam 1 hingga 2 jam,  baki 22-23 jam adalah dimana pertumbuhan otot bergantung dengan apa yang masuk dalam badan atau apa yang kita tak masukkan dalam badan!
Mari Cuba Garis panduan dibawah:

10 CARA MAKAN UNTUK OTOT

1. EAT REAL FOOD - Makan makanan sebenar! jangan bergantung semata dengan minuman protein anda. tidak dinafikan minuman protein merupakan makanan SAMPINGAN yang dapat membantu membekalkan kandungan protein yang cukup. Tetapi anda juga perlu makan makanan yang berbentuk "MAKANAN" bukan cecair. contoh : Daging, Kekacang, sayur-sayuran yang membantu pertumbuhan otot.

2. BANGUN & MAKAN - Bagi mereka yang ingin membesarkan badan (GAIN MASS) anda digalakkan untuk bersarapan sebanyak 2 kali sehari. Ini bagi membantu mengisi kembali glikogen dalam Hati & untuk menamatkan proses katabolism yang mengurangkan otot pada waktu malam. Sarapan pertama yang dicadangkan 2 Scoops protein Whey dan juga fast-digesting carbs seperti roti. selang 60 minit kemudian makan makanan sarapan yang mengandungi protein berkualiti (telur) dan Slower burning carbs (seperti  oatmeal)

3. KAWAL PENGAMBILAN - Adalah amat penting untuk anda mengawal dan memastikan yang anda makan secukupnya untuk membantu pembesaran otot. cuba menggunakan Food Diary yang penuh dengan butiran pemakanan seharian anda.

4.  PENGAMBILAN DAGING - Adalah penting untuk mendapatkan kandungan protein secukupnya, tingkatkan pengambilan daging seperti ayam, turkey dan daging merah.

5. WHEY PROTEIN SEBELUM & SELEPAS BERSENAM - Mengikut kajian mereka yang mengambil protein sebelum dan sejurus selepas abis bersenam dapat menghasilkan lebih kompaun CDK2 berbanding mereka yang tidak mengambail ketika bersenam

6. JANGAN ABAIKAN KARBOHIDRAT - Bagi mereka yang ingin membesarkan badan (GAIN MASS) makan sebanyak mungkin karbohidrat 2-3 grams per pound daripada berat badan. karbohidrat mengandungi kalori yang diperlukan untuk pembesaran dan glikogen untuk menjana tenaga untuk intense lifting. contohnya brown rice,oatmeal, dan sweet potatoes.

7.MERANCANG TERLEBIH DAHULU - selalunya anda mesti rasa penat selepas balik dari gim dan malas nak masak! cuba sediakan makanan-makanan terlebih dahulu, yang hanya perlu dipanaskan bila perlu. bukan fast food! tapi makanan yang korang sediakan dan masukkan dalam freezer.  ini untuk memastikan anda memilih makanan sihat dan mendapat nutrisi yang secukupnya

8.MAKAN SEBELUM TIDUR - Sebelum tidur, cuba makan makanan berkombinasi slow digesting casein  & healthy fat.

9.MAKAN SEKERAP MUNGKIN MENGIKUT JADUAL - Makan sekerap mungkin boleh membuat anda kenyang tapi bukan tahap kenyang meng-ular, dan dapat memberi otot anda sumber nutrisi dalam kadar konsisten.  isyarat lapar selalunya menandakan bahawa badan memasuki keadaan katabolik,  cuba makan 8 kali sehari. termasuk sebelum dan selepas bersenam

10.  MAKAN SEBANYAK MUNGKIN KALORI -  Otot merupakan bahagian tisu yang paling aktif,maka ia memerlukan kalori yang cukup untuk membesar. tapi ini bukan bermaksud anda boleh makan pizza , mcd sesuka hati! pilih makanan yang berkualiti!

It's never too late for Middle-aged women to start a DIET. Lets try Mediterranean diet

Never too late for women to start a diet, "even switching to a healthy diet in middle age can help extend the life of a person.

The study found that those who adopted the "Mediterranean diet" is more healthy and live longer. This study was made ​​using the mid-year 11,000 women.

Let's try this diet

What is MEDITERRANEAN DIET?? 

The Benefit of Eggs (written by MURAD ZAIDI)

Eggs really have gotten a bad rap...and for no good reason other then maybe Big Pharma trying to cash in on cholesterol lowering medication!

Did you know that you could pretty much live off of eggs because they contain all the essential nutrients (minus niacin and vitamin C) that we need? The yolk in eggs monounsaturated fats and saturated fats, both necessary for optimal health. They also contain linoleic and linolenic acids-these are EFA (essential fatty acids).

Eggs are the perfect protein, containing all the essential amino acids. Worried about cholesterol and eating eggs? This is a myth as the cholesterol in our blood isn't there because of what we ate. Most of it is produced in the liver. The absorption rate of cholesterol from food sources is very small...around 2-4 milligrams per kilo of body-weight.

The other safeguard put in place by our brilliant bodies is that the more cholesterol we eat, the less our body makes of it. If we take in less our bodies make more, which would possibly explain why those on a low cholesterol diet still have elevated blood cholesterol levels. =]Here's the thing, the reason I believe why MOST people out there (who's not exposed in this field at least) say that eating lots of eggs is unhealthy is because eggs contain high amounts of cholesterol. Large egg has about 200mg cholesterol and 5g of fat. Almost half of that fat is saturated fat.

The so called logic is that since eggs are high in cholesterol, a high egg consumption will increase your blood cholesterol. So by cutting eggs from your diet, your blood cholesterol will decrease. This, however, isn't how your body works.

The fact is, you can find studies showing that high cholesterol levels will make you live longer and more immune to infections & diseases than low cholesterol levels. Also FYI, Your liver makes 3-6x more cholesterol than you can get eating eggs and other animal products. Cholesterol is Vital To Your Body. You need it for the production of steroid hormones like Testosterone and to build & repair cells. Keep in mind that dietary cholesterol isn't bound to blood cholesterol. There's no relation to cholesterol & saturated fat intake to higher cholesterol levels.

And about the egg yolk, for starter, it makes your life ALOT easier since you don't have to separate it from the egg white each time. It is also healthier for many reasons but i'll lay down the 3 main reasons. 1) It is full of vitamins A, D, E. Vitamin D is especially important since most people lack vitamin D. 2) Eating whole eggs doubles the protein intake you'd get eating egg whites only: the yolk contains half the protein. 3) Saturated fat and cholesterol increase testosterone production. Both are heavily present in the egg yolk.

But I get it, the real concern people have though regarding cholesterol is Heart Diseases. Some REAL things you can do that I strongly advised is to hit the gym and LOSE FAT (not weight!). Start exercising, this will improve your health overall. Eat healthy, no more junk food, sodas, artificial trans-fats and refined sugars. Include antioxidants in your diet such as berries and green tea. These keep your LDL particles acting normal, preventing blockage in arteries. And try to lower down otherwise avoid drugs. Cholesterol lowering drugs are harmful to your liver in the long-term and useless if you don't eat healthier, exercise and lose fat.

Now, if you tried the above and your cholesterol levels haven't improved, then MAYBE you're part of the minority of the population who's genetically predisposed. Tough luck holmes.

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