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

WHAT is ACL?

Anterior Cruciate Ligament (ACL)!
What is an ACL Injury?
How does it Happen?
Do you need a Surgery?

 

Often people ask such questions, but this is a information on ACL that I would like to share with everyone.

1) ACL tear is mainly caused by sports injury which affects the knee and is
characterized by tearing of the Anterior Cruciate Ligament.

2) A Ligament is a strong band of connective tissue which attaches bone to bone
and provides the stability of your knee.

3) The ACL is situated within the knee joint and is responsible for joining back of the
distal femur to the front of the proximal tibia.

4) The ACL prevents excessive twisting, straightening (hyper-extension) of the knee
and forward movement of the tibia on the femur. When these movements are
excessive and beyond what the ACL can withstand, tearing to the ACL occurs.

5) ACL tear may range from small partial tear resulting in minimal pain to a complete
rupture of the ACL resulting in pain and disability- requires Rehabilitation and
potentially surgery.

6) Grades of an ACL Tear :-
(A) Grade 1 Tear- A small number of fibers are torn resulting in some pain
but allowing full function.
(B) Grade 2 Tear- Significant number of fibers are torn with moderate loss
of function.
(C) Grade 3 Tear- All fibers are ruptures resulting in knee instability and
major loss of function.
- Comprehensive Rehabilitation is required to return to
full sporting activity and often surgery is performed to
reconstruct the ligament.

7) Factors of an ACL Tear :-
(A) Previous history of an ACL injury
(B) Muscle weakness
(C) Muscle Strength Imbalance
(D) Poor co-ordination or jumping and landing strategies
(E) Inappropriate footwear
(F) Lower Limb Posture- Increased in Q angle
- Genu Valgum
- Pronated Feet
(G) Pregnancy- Increases ligament laxity
(H) Mid menstrual cycle- Increased risk at ovulation due to hormonal
changes causing increase in ligament laxity

8) Aim of a Physiotherapist :-
(A) Reduce pain and swelling
(B) Normalize Range of motion
(C) Minimize your chances of re-injury
(D) Complete Recovery
(E) Returning back to sports and daily life activity without pain

9) Rehabilitation is necessary to re-store the knee to full function either post injury or
post surgery.

Melvinder @ Mel
Physiotherapist and Personal Trainer

OUCH! Strained muscle during workout? How do i fix it?

Muscle is highly made of protein. Some assumed "oh i should drink a lot of protein to repair my muscle.

WRONG!

Protein may contribute to up to 50% by helping in recuperation of the muscle. Meanwhile Carbohydrates give energy to the muscle. 

Having strained muscle will prevent you from doing your workout, and that sucks.

 

7 WAYS TO TREAT A STRAINED MUSCLE

1. REST your strained muscle - First thing you need to do is know your limit, when you already injured yourself, give the strained muscle some rest. For example if you hurt your leg, then just do upper body workout and vice versa.

2.  ICE the strained muscle - The best way is 20 minutes pressed it with Ice and then 20 minutes off the ice, until you feel the pain slightly reduce

3.  EAT  a lot food that high in POTASSIUM -  Potassium is the best choice to repair muscle. Examples of food such as Banana,Dark Green leafy vegetables, White beans, and Baked potatoes.

4. APPLY Icy-hot pack on Strained muscle - This will help with blood flow return throughout your muscle.

5. STRETCH & EXERCISE - yes i told you to rest just now, but you need to do some stretching and light exercise just to help it healing process.

6. ELEVATE the strained muscle -  Most people strained their leg muscle compared to other body parts. If you strained your leg, elevate it while rest. rest it on top of Ottoman, or a pillow on a bed.

7. SEEK medical care -  Most clients ask should i go and see the doctor?
                   You SHOULD when
                  a. You hear or feel POP during the time you injured your muscle.
                  b. Severe pain, or abnormal swelling that won't go away & discoloration in the injured muscle.
                  c. You have fever after injury
                  d. You have open cuts from injury
                  e. You cannot walk
                  f.  If it doesn't improved within 48 hours

For More info on Health and Fitness, Kindly seek FREE consultation with our XF team in XCLUSIVE FITNESZ

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

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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 

Bersenam dalam 30 MINIT sehari sahaja dah cukup??

Bersenam bukan sahaja membantu anda dari segi fizikal tapi juga mental. Kajian mendapati bahawa bersenam sekurang-kurangnya 30 Minit sehari boleh membantu mengelakkan masalah KEMURUNGAN.

Pernah tak anda berjalan atau berjoging di pagi hari dan anda berasa tenang? Betul! Bersenam dapat membantu mood anda sepanjang hari menjadi semakin baik!
Masalah kemurungan kebanyakan di hadapi oleh mereka yang mempunyai kehidupan sibuk atau pun cenderungan dengan berhadapan dengan masalah-masalah, seperti kerja, dan dalam kehidupan peribadi. Kebanyakan orang lebih gemar mengendahkan sahaja masalah kemurungan mereka dan beranggapan ianya normal, tetapi jika masalah ini berlarutan ia akan membawa kepada kesan-kesan yang lebih teruk.

KESAN-KESAN SAMPINGAN Jika MASALAH KEMURUNGAN TIDAK DIRAWAT?

1. Insomnia - kekurangan tidur menyebabkan badan berasa letih sepanjang hari, hilang fokus
2. Penyalahgunaan dadah dan minuman keras - ini akan menyebabkan kesan buruk pada kesihatan seseorang dan boleh membawa maut
3. Berat badan naik atau susut dalam keadaan mendadak dan konsisten
4. Cepat berputus asa dan bersifat negatif
5. Cubaan bunuh diri - tahap kemurungan dalam keadaan sangat bahaya

Oleh itu, jangan biarkan kemurungan menguasai anda, ELAKKAN masalah ini dengan bersenam selama 30 minit sehari! terdapat banyak jenis senaman yang boleh dilakukan ,antaranya berlari, mengangkat berat, aerobik, menari dan juga Yoga

di Xclusive Fitnesz, kami menyediakan kelas Yoga 2 kali seminggu;

Isnin: 8:00pm-9:00pm

Rabu:8:00pm-9:00pm

 Sesuai untuk mereka yang ingin mendapatkan ketenangan jiwa dan bersenam.

Hubungi kami di 03-55139619 untuk mendapatkan FREE TRIAL untuk kelas YOGA