MURAD ZAIDI'S FIT TIPS OF THE DAY: Benefit of Strength training

Do you know the benefits of strength training beside increase your muscle mass?

1. Increase self-confidence & self esteem
2. Helps you sleep better
3. Give you more energy
4. Lose those unwanted inches
5. Tone & firms up your muscles
6. Reduce blood pressure
7. Reduces stress
8. Control your body weight
9. Increase metabolic rate
10. Strengthens the heart

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FAT or MUSCLE?

Did you know?
For every 1-pound of muscle you gain, your body will burn an extra 50 calories per day?

So for those who afraid of lifting weight or think that it is unnecessary, Try add weight or resistance training to your workout routine & burn extra calories all day long!

By looking at the photo below, you can see that five pounds of muscle is going to take up less space in the body and be a lot less “lumpy” under your skin and in between your organs than the same weight in fat.

So which one will you choose? 10 pounds of Fat? Or 10 pounds of Muscle?

Most people more concern on their weight. "I'm 80kg i wanna lose 10kg" But do you really know what you actually want to achieve? is it the decrease of weights or you want to be lean and Fit??
Some people concern of "WHY does my weight still the same but i can fit in my jeans better?"
Its because your muscle increase and you decreasing the fat.

There are a lot of Benefits of Having More Lean Muscle Mass 

Benefits of Having More Lean Muscle Mass   

Having more muscle mass in your body will:

1. Create a leaner physique
2. Reduce your risk of injury
3. Increase strength, stability, power and endurance
4. Improve balance and mobility
5. Improve the way you feel about yourself
6. Increase energy and vitality
7. Improve athletic performance
8. Create metabolic reserve in times of traumas such as (car accidents and burns)
9. Increase your metabolic efficiency
10. Improve insulin sensitivity and improve blood glucose control

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Saya vegetarian macamana nak dapatkan sumber protein yang cukup?

Seperti anda sedia maklum, Kandungan protein yang tinggi boleh didapati dalam daging seperti ayam, ayam belanda, telur, daging lembu dan sebagainya.

Bagaimana pula dengan mereka yang mengamalkan cara makan secara Vegetarian? Mereka boleh mendapatkan bekalan protein yang cukup dari kekacang, bayam, kale, dan Avocado!

Keperluan protein bergantung kepada zaman kita , saiz , ketinggian dan tahap aktiviti yang dilakukan setiap hari.


Protein adalah terdiri daripada molekul-molekul yang dikenali sebagai Asid amino.
Terdapat dua jenis asid amino:  
Yang dihasilkan dalam badan (Non Essential Amino Acid), dan yang dihasilkan dari makanan (Essential Amino Acid ).

Sel-sel kita, tisu dan organ-organ tidak dapat berfungsi tanpa protein.

Kombinasi asid amino yang disediakan oleh makanan adalah berbeza antara satu sama lain.

contohnya QUINOA mengandungi kesemua 9 amino acid yang diperlukan.

Maka adalah penting untuk memastikan kita dapat bekalan protein yang cukup,
tetapi jika terlalu banyak protein seperti Diet Atkins atau Dukan,  dengan pengambilan lebih daripada 200g sehari boleh menyebabkan ketegangan buah pinggang dan hati, yang terpaksa untuk memproses dan menghapuskan kuantiti tinggi protein sebagai byproduct.

Dapatkan Nasihat berkenaan diet di XCLUSIVE FITNESZ, jumpa Farah untuk maklumat lebih lanjut 

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!

DURIAN sesuai untuk POSTWORKOUT?

Hah! Jangan terkejut! Walaupun DURIAN terkenal dengan bau yang begitu kuat sehingga ianya dianggap menyalahi undang-undang untuk membawa durian ke tempat-tempat awam di Asia. contohnya Hotel, panggung wayang, kapal terbang dan sewaktu dengannya. Durian adalah salah satu buah-buahan eksotik yang sesuai di ambil sebagai POST WORKOUT CARBS!

Untunglah jika durian merupakan buah kegemaran anda! Tahu tak bahawa Durian mengandungi VITAMIN C yang tinggi? Vitamin C memainkan peranan yang penting dalam "RECOVERY". Terdapat lebih kurang 80% daripada nilai harian anda ke dalam 357 kalori satu cawan hidangan.
 
Durian  juga penuh dengan vitamin-vitamin & mineral lain, seperti tembaga, mangan, Vitamin B6, & Thiamin, yang didapati  membantu untuk meningkatkan prestasi sukan. 
Durian mempunyai satu kelebihan yang dapat mengalahkan pisang! satu hidangan durian mempunyai lebih potassium berbanding dengan  pisang (1060 miligrams).

INFO NUTRISI DURIAN (1 CAWAN HIDANGAN):
1. KALORI: 357
2. PROTEIN: 4g
3. FAT: 13g
4. KARBOHIDRAT: 65g

P.s: confirm lepas ni , ada member gym bawa durian gi Xclusive Fitnesz kan? 


Article by: Farah XF

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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